The multiple champion in bodybuilding, our fitness trainer with many years of experience and rich professional experience, will tell us how effectively to drive subcutaneous fat from the waist.So, the word is given to our sports expert.
It is not without reason that the torso in an average person is a problem area.The fact is that it is so laid by our mother-nature that subcutaneous fat is most accumulated in this area, and this, alas, is not going to get away from this.Someone has more it, someone has less, its complete absence has only “mature” athletes of a professional level of training, and even then, subject to focused attention to this part of the body.
What to do if there is no on your tummy, not like cubes, but nasty, ugly fat folds hang?- The answer is obvious: we must drive them!This is what we will do now.And the question is: how to do this?- Give me.
Well, firstly, you need to stock up on, because it is unlikely that it will turn out to rectify the situation in a day or one week.Fat tissues have accumulated on your waist for years!Do you really think that you can drive them in a matter of days?There are also months here, and maybe even years (depending on the degree of neglect) of painstaking work!And you must be ready for this.Success will not come quickly.Victory loves the patient.
We will influence at once from five directions:
- aerobic training,
- power training,
- competently planned daily routine,
- The right diet,
- and psychological training.
We choose this strategy of complex impact on all fronts for a reason.Loosing at least one of these points, you risk spending time in vain, without having achieved the desired result.Or, in any case, the result will not be as good as it could be ... Further, each component will talk separately.
Aerobic effects on the body.
Many mistakenly think that if I have folds on my stomach, then it is necessary to download exactly the stomach.And they train him with great enthusiasm, directly to the insanity, but they still do not achieve the result.And they are surprised: how so?I train my stomach, train - and the folds, as they were. The thing is that with fat deposits you need to fight radically!Not in one zone - but in general.We need to launch our internal mechanism, which Mother Nature itself gave us, which will mercilessly destroy the excess of this muck.Moreover, notice, this is a paramount task!This must be done first!Therefore, it is from aerobic training that we begin the fight against subcutaneous fat.And how to carry out an aerobic effect on the body?Here are the most common options:
- Running or fast walking
- jumping jumps
- swimming in the pool,
- cycling,
- mobile dances, aerobics,
- training on cardiotracers,
- and others ...
In general, all those types of physical activity where we have to work intensively and breathe hard.Our pulse accelerates, the number of heart contractions rises, body temperature and blood pressure rises ... All this, just triggers the burning mechanism of the excess fat.Therefore, in our list of exercises for losing weight and sides without fail, and at number one, we turn on cardio and aerobic loads for a minimum of half an hour!This will give an excellent start so necessary for us the processes of destruction of fat.Moreover, throughout the body as a whole, and not just on the stomach.What is curious, scientists have long been proven that, even having completed its cardio introduction, the internal process of burning fat does not stop sharply!He continues to operate for about 2 hours, even when we had long left the gym or a fitness center.And we just need this!
Power exposure to the problem area.
Now that the process of burning fat is launched, it is time to voice the second stage of the fight against folds: strength exercises for losing weight and sides are an emphasized effect on our problem area.So, part of the fat will burn as a result of aerobic exposure, we will process and transform the part into the muscles.Here are a number of most effective exercises for losing weight and sides:
- Cyclic rises and lowering the body from the lying-sit-apsa.Vary the load with the position of the hands, and if necessary, add the load to the weighting agents.
- The same thing, only on a sloppy bench or, even better, on the "Roman chair" at different angles with fixed legs.
- Twisting is an analogue of sit -apos, only a more effective exercise on the upper and middle thirds of Pres.We do not raise the entire body at once, but at first, then the shoulders, and so on, as if twisting into the spiral (by analogy with the toy "Yo-he").
- Raises of the legs on the Swedish wall, or from the position hanging on the crossbar, or with emphasis on an inclined shop - the exercise perfectly works out the lower third of the press.Little load?- Dress weighting bracelets on the ankles.
- Lowing the legs on the simulator: “crossbar, press, bars” - the same thing, perfectly affects the lower abdomen.Is it hard to raise your legs right away?- Raise them with 90 degrees knees bent - pull your knees to the chest.At first, so, - then you can make with straightened legs.
- The thrust of the case is down on the block frame.
- Work on a press machine at different angles in different projections.
- Twisting on a special simulator.
- For completely prepared athletes - lifts of the case from a position upside down with fixed legs on the crossbar or Swedish wall.
- Cyclic lifting of the body sideways - on the oblique muscles of the press.
- Tilments of the body to the sides with resistance - the so -called "metronome".
- For lovers of statics and Pilates: the exercises "bar" in all its many variations.
Almost each of the above exercises can be performed with twisting to the sides - rotation and slope of the case to the right or left.By adding such modified repetitions in each approach, you will affect not only the stomach, but also your sides, which in the complex will only positively affect the general form of your torso.
Training planning and daily routine.
Each of the above exercises is recommended to do 5 approaches with 15 repetitions in each set.And God forbid you to do all the above in the same training session - click the muscles, the crepature will appear, and immediately the desire to train further will disappear.Therefore, be afraid of overtraining.Everything should be in moderation.Switching is also bad!
For one specifically taken training, select 3-4 exercises from the above, it is desirable that the emphasis of the impact captures all parts of the abdominal muscles:
- The upper third,
- The middle third,
- And the lower third.
This is necessary for a comprehensive impact on the entire target zone.Also add twist to the sides to involve your sides into the work.
In the next training session, take the other 3-4 exercises, and so constantly alternate them from the lesson to the lesson.
The abdominal press is such a muscle group, which, in principle, can be trained at least every day, unless of course it is overdoed with loads.If you feel that you are overturned, and the next day you have a muscles of the abdomen, it is better to refrain from new training, so as not to aggravate your overtrained.Devote such days to cardio loads until you completely recover.When muscle pain passes - you can again affect your waist.
You can also help your body with well -known rehabilitation procedures:
- swimming,
- massage,
- Sauna or steam room.
By the way, the latter also has a very positive effect on weight loss and getting rid of subcutaneous fat, so if you have no contraindications, be sure to include these components in your daily routine.It has long been proven that visiting a bath or sauna at least once a week allows you to normalize your metabolism in the body, as well as get rid of toxins and other nastiness that comes out of our body through sweat.At the same time, improve your skin, which will begin to breathe after a long stagnation.
After good training and rehabilitation procedures, do not forget about a good rest and sleep.This is also important in working on your own body.For without sufficient recovery, there will be no progress in the training, and, consequently, tangible results.
Sliming meals.
Well, and, of course, another component of work on yourself is your food.Without its thorough adjustment, you can’t see you a beautiful abdomen and sides.What needs to be changed in your diet?
Well, firstly, we must immediately understand that we get rid of fat not at all so that you increase its level again.Therefore, it is necessary to flatten all the intake of resources into our body for its subsequent deposition.Try to exclude fatty foods from your diet.We also recommend forgetting about salt and sugar in all its variations.Scientists of dietetologists have long proved that the exclusion from the diet of all these two elements already largely improves our metabolism and, accordingly, our well -being.Minimize all sorts of cakes, cakes, sweets and other rubbish.You need a carbohydrate - it is better to eat a fruit or a vegetable.It is natural and therefore useful than the confectionery chemistry artificially made of sugar.
Your diet should be based on proteins and carbohydrates, and, as mentioned above, natural origin.Squirrels for you will be building materials for the processing of folds in the muscles.And carbohydrates will give you energy, so necessary for us for aerobic training.
If you really want fats, and without them, at all, then choose useful omega-3 or omega-6 fats.Eat the fish and "correct meat."Forget about pork, her Muslims therefore do not eat that she is fat and harmful.
Food, accelerating fat burning.
Add to your diet
What will help you successfully fight extra pounds:
- Green tea - it has long been known that it perfectly drives weight and burns fat deposits.
- Pineapple or pineapple juice - the same, consider, a product that promotes speedy weight loss.
- Ginger,
- Grapefruit,
- And other utility from our table.
To whom and this will seem a little, and those who want to finish their tummy to complete perfection, we recommend that you purchase a special drug of sports nutrition - a fat burner.This is not an anabolik or steroid, so it will not make any hormonal change in your body.You should not be afraid of this!This is a natural drug that accelerates the metabolism of fats in our body.By using it regularly, you will fight excess radical method.The drug will not let the new one be postponed, and will brutally eradicate all the existing fat in your body.It is with this addition that you can achieve the appearance of cubes on your steel press.So, if your goal is these treasured cubes, unequivocally include the fat burner in your daily diet.
Diet.
Another important point: this is a diet.Want to lose weight, then:
- Do not eat anything after 18:00, because it settles most on our sides-because of eaten in the evening and at night.
- Reduce portion doses.Take it and reduce your one -time meal.For this, by the way, small plates will help a lot.When the plate is large, we do not notice how we eat a lot.And taking a smaller plate, and forcing ourselves not to report anything there anymore, we largely reduce the amount of the eaten.
- If you still want to eat, eat more often.That is, it is better to eat six times a day, but a little bit than three times, but falling to the dump.It is for this reason that the bodybuilders and fitness models eat so-often, every two hours.
- Remember: bad habits such as smoking and alcohol also negatively affect all processes in our body, and metabolism in particular.So eradicate this infection in the root!
Psychological attitude and the main conclusion.
Observing all the above recommendations, you will definitely move step by step towards improving the appearance of your sides and abdomen, as well as the whole body as a whole.It is only important to remember that the result will not come for one training, or one day.Therefore, change your life!Love the sport!Love cardio traffic and the above exercises.Love rational nutrition and a healthy lifestyle!And then over time, an excellent appearance will be guaranteed to you what we wish you from all our hearts!