To make your stomach become large and plus the faces also appear, enough for a few months lying on the sofa to eat many different pure in the form of cakes, chocolate, ice cream and other, other harmful foods.But to return to the previous shape and at the same time see a beautiful relief, you will need to spend a lot of time.Of course, there are effective exercises for this that allows you to reach their cherished goals.In addition, in addition to training, it is very important and eating properly, one hundred percent will need to refuse calories, transfer highlights on vegetables, fruits, dairy products and meat with light fat content.
Here are a few rules that need to be taken into account.You need to train three times a week, at least half an hour.The exercise is the most important implementation, meaning its technique, not a large number of repetitions.You also need to monitor the breath, where exhalation is always done on efforts.Stop choosing 3-4 exercises for you and put them in the main complex.In case each of us repeats in two or three approaches, making them 12-15 repeats.You should always start practicing with a warm, in which the aerobic load is most suitable for everyone, such as running or jumping.
In this article, we will consider the exercises to lose weight and the faces at home for both women and men.So, to start, you need to buy comfortable sportswear, a carpet for sports and gymnastics.
Of course you have heard that with a press pump, you can protect your stomach.Of course, it is necessary to have nutrients and fat -anaerobic substance, this is true, but it is one thing to remove all fat under the skin, and another thing to tighten and strengthen abdominal muscles weakened.What we will do today, because they will seem to tighten our internal organs into the muscle corset and naturally waist will begin to significantly reduce mass.
The exercises will help lose weight in the abdomen and within 3 days
Abdominal
Try to perform all the following exercises less without breaking, failing and burning the abdominal muscles.
Each exercise must be controlled, not relaxing when returning to the starting position.
Suddenly you will have a complete refusal, stop, pause, and then continue to complete the task.
1. We lie down on the back, bend your feet at the knee, your hands behind your head and proceed.
We just lifted the shoulders without having to be torn out of the lower back from the carpet and we reached as much as possible to the knee.In the process of lowering, if you want to do good deeds, do not relax, it will constantly be nervous.
We perform 20 times in an approach.
2. In this exercise, we will work on slanted abdominal muscles.
Located on the carpet, one leg is bent, and the second on it.We touch the knee elbow, not relax when lowering, the left hand can be placed on the stomach and follow our maximum abilities, keep the press tense.Change the position of the leg and do the same.
The approach must be done 15-20 times.
3. Lie on the floor, lift your legs straight up and try to touch your feet by hand.When we rise, we last as much as possible, and when we lower it, we do not relax, we keep the body in a good state.This exercise is very effective, so try to do it more accurately.In extreme motion, try to achieve the highest possible, while hanging for 10 seconds in this position.
We do 15-20 times.
Exercise for the parties
1. We lie on one side, leaning on the elbow, making lifting and a little body.This is necessary to use the faces and force them to sign a contract.
When raising, we exhale, do not lower the body and slowly slow down.
We perform the repetitions in the approach 30 times, then we repeat the same thing to the other side.
2. We rely on the hand and lower the house down and maximize.
We perform 25 times according to the approach, return and repeat the same movements on the other side.
3. We do standing, legs apart, arms to the sides, first is the body's movement to the right, and then to the left, while reducing the two sides as much as possible.
A breathing is done for each move, but you do not need to fall forward and return, the accuracy of the exercise is done depending on it.
The number repeated in a approach should at least 80-100 times.
4. We stand aside to support, you can go to the wall and make your legs to the side, while holding the socks for you, trying to make the heel with your feet up the top.
In the process of rising, we exhale, at this time, your hands and limbs should be stressed.
According to the approach of repetition, at least 25-30 times.We returned and repeated everything the same with the other.
Effective exercises in the gym
1. We lie down on the bench in a corner, reach out and grab them after the support, bend a little bit and lift it with the pelvis, then we slowly lower it, but not to the end, let the stomach constantly stress (remember, this is a very important time.
In a approach, we performed 20-30 repeats.
2. Now we will do leaning forward kneeling down by the above block.We took the cable and fell forward.When we breathed out without being shocked, we started bending to the floor, we paused below and returned to the starting position.
We repeat 25-30.
3. Increase the body on a tilted bench.
The feet under the roller, the hand at the back of the head, inhaled and tilted the body about 20 degrees.Dip the body back, bend back, as if it was, placed the lower back on the bench to focus tension into the rectal abdominal muscles.We exhale at the end of the movement.
This exercise should be done with many times, because it allows you to develop all the abdominal muscles.
We repeat 15-25.
Is there a diet for a man to remove stomach and both sides at home?
Is there a diet for a man to remove stomach and both sides at home?
Nothing damage the image of men as much as a large stomach and fat in the two rollers.Moreover, they are of very young men who have little to move and sit a lot in a working day.
Therefore, many men rushed after working in the gym and the stadium to participate in their shape.Well, what to do with people for a number of reasons not to go to the stadium, how to remove the stomach and the two sides for a man in this case?There are many training programs for them, which you can train successfully at home and of course a diet.
A diet will help escape from the abdomen and the side - a close menu
You need to eat three times a day.The part should be less than the part that you are used to eating 30%.Try to eat slowly, carefully chew food.
Monday
- Breakfast - two boiled eggs, tomatoes, a glass of natural yogurt and coffee without sugar.
- Lunch is a fruit salad, boiled beef with mushrooms.
- Dinner - Bean soup, boiled potatoes, tea.
Tuesday
- For breakfast - a vegetable salad, two cooked sausages, coffee.
- For lunch - chicken, eggplant, yogurt and tea.
- For dinner - beef liver with vegetable salad and a piece of boiled fish.
Wednesday
- We have buckwheat with breakfast and acne, drink a glass of juice.
- For lunch - bean soup, salmon salmon, grapefruit salad.
- Dinner - Boiled eggs, radish and juice.
Thursday
- In the morning, we ate oatmeal, crab salad and tea.
- We have lunch and stewed mushrooms.
- We have dinner with a fruit salad and a piece of cheese.
Friday
- Breakfast - boiled eggs, chicken, vegetables, tea.
- Lunch is a type of beef with vegetables.
- Dinner - Chicken wings, cheese, a glass Kefir.
Saturday
- For breakfast - boiled fish, rice porridge, coffee cup.
- In the afternoon - boiled potatoes with beans and tea.
- In the evening, pamper yourself with a vegetable salad and Risotto.
Sunday
- In the morning, we ate corn salad and chicken.
- We eat spaghetti noodles, boiled fish, vegetable salad, drinking water.
- We have dinner with fish salads and fruits.