Many of our bodybuilding champions, gymnastics coaches with many years of experience and rich expertise, will tell us how effective drove under the skin from the waist.Therefore, the word is given to our sports expert.
It is not without a reason that the body in a normal person is a problematic area.The fact is that it is set by our mother that the fat under the skin is most accumulated in this field, and this, alas, will not escape this.Someone has more, someone has less, its complete absence is only the mature athletes of a person with professional training, and even after that, focusing on this part of the body.
What to do if not on your stomach, unlike the cubes, but the fatty folds, ugly, ugly?- The answer is obvious: we must drive them!This is what we will do now.And the question is: How to do this?- For me.
Well, first, you need to reserve, because it is not likely that it will become overcome the situation in a day or a week.Fat tissue has accumulated on your waist for many years!Do you really think that you can drive them for a few days?There are also many months here, and even for many years (depending on the level of negligence) of diligent work!And you must be ready for this.Success will not come quickly.Victory of patients.
We will affect at the same time from five directions:
- Aerobic training,
- Power training,
- Successfully planned for daily habits,
- The appropriate diet,
- and psychological training.
We choose this complex impact strategy on all fronts for a reason.Losing at least one of these points, you are at risk of taking time in vain, without achieving the desired results.Or, in any case, the results will not be as good as it can ... beyond, each component will be in particular.
Aerobic effect on the body.
Many people confuse that if I have a fold on the abdomen, you need to download the exact stomach.And they trained him with great enthusiasm, directly to the madness, but they still did not achieve results.And they were surprised: how?I trained the abdomen, trained - and folded, like them. This is with fat deposits, you need to fight thoroughly!Not in an area - but in general.We need to start our internal mechanism, which itself has given us, this will destroy this Muck's redundancy.Moreover, this is an important task!This must be done first!Therefore, from aerobic training, we started fighting against fat under the skin.And how to implement an aerobic effect on the body?Here are the most popular options:
- Run or go fast
- Dance
- Swimming in the pool,
- cycling,
- Mobile dance, rhythm gymnastics,
- Training on cardiotracers,
- And others ...
In general, all types of physical activity where we have to work strongly and breathe strongly.Our pulse accelerates, the number of heart spasms increases, body temperature and blood pressure increases ... All of this, only causing excess fat burning mechanism.Therefore, in the list of our exercises to lose weight and aspects without failure, and in the number one position, we turn on Cardio and Aerobic download for a minimum of half an hour!This will bring a great start, so it is necessary for us to destroy fat.Moreover, across the whole body, and not only on the stomach.Curious things, scientists have long been shown that, even the cardiovascular introduction, the process of burning fat inside is constantly strong!He continued to operate for about 2 hours, even if we left the gym or a fitness center.And we just need this!
Energy exposure to the problem area.
Now the process of burning fat is given, it is time to speak up the second stage of the battle against folds: The strength exercises to lose weight and the parties are an influence emphasizing our problematic area.Therefore, a part of the fat will be burned due to contact with each other, we will handle and turn into muscles.Here are some of the most effective exercises to lose weight and:
- According to the increase and lower the body from the lying positions.Change the load with the position of the hand, and if necessary, add the load to the weight agents.
- Similarly, only on a sloppy or even better bench, even better, on "Roman chair" at different corners with fixed legs.
- Twisting is a similarity of SIT -APOS, just an effective exercise in the upper and middle parts of the Pres.We do not lift the whole body at the same time, but at first, then the shoulder, etc., as if twisted into the spiral (in the same way as "Yo-he" toy).
- Increasing two legs on the Swedish wall, or from the position hanging on the crossbar, or emphasizing a tilted store - the perfect exercise to work perfectly in the third part of the press.Small download?- Weight bracelet on ankle.
- Lower the foot on the emulator: horizontal trees, press, bars, similar things, perfectly affecting the lower abdomen.Is it difficult to lift your legs immediately?- Raise them with 90 -degree knee bend - Pull your knee to your chest.At first, so, - then you can do it with straight legs.
- The thrust of the shell is down on the block frame.
- Work on a press machine in different corners in different projections.
- Twist on a special simulation.
- For athletes who are completely prepared - the elevator of the case from a position upside down with a fixed foot on the crossbar or Swedish wall.
- Raise the body's cycle to one side - on the skewers of the press.
- The body's tilments with the edges with the resistor - "metronome" is combined like that.
- For those who love statistics and pilates: "Bar" exercises in all its variants.
Almost each of the above exercises can be performed with twisting on the edges - rotating and slope of the shell to the right or left.By adding such a revised repetition in each method, you will affect not only the stomach but also your aspects, but in the complex will only positively affect the common form of your body.
Training plan and daily habits.
Each of the above exercises are recommended to perform 5 approaches with 15 repetitions in each set.And God forbids you to do all of the above in the same training session - clicking on the muscles, Crepature will appear and immediately want the training will disappear further.Therefore, be afraid of too much exercise.Everything should be moderated.The conversion is also bad!
For a specific exercise, select 3-4 exercises from above, desire the emphasis of the impact of grasping all parts of the abdominal muscles:
- The third part,
- The third between,
- And the third lower.
This is necessary for a comprehensive impact to the entire target area.Also, add twisted to the edges to relate to your edges to work.
In the next training session, take 3-4 other exercises, and therefore constantly alternate them from the lesson to the lesson.
The abdominal press is such a muscle group, in principle, it can be trained at least every day, unless it is overloaded with the load.If you feel that you are turned upside down, and the next day you have a abdominal muscles, it is better to restrain the new training, so as not to worsen your overwhelming condition.Spend such days to download cardiovascular until you recover completely.When muscle pain passes - you may once again affect your waist.
You can also help your body with good rehabilitation procedures:
- swim,
- Massage,
- Sauna room or sauna.
By the way, later it also has a very positive effect on losing weight and eliminating fat under the skin, so if you do not have contraindications, make sure to put these ingredients into your daily routine.It has long been proven that visiting the bath or sauna at least once a week allows you to normalize your metabolism in the body, as well as eliminate toxins and other discomfort from our body through sweat.At the same time, improve your skin, will begin to breathe after a long stagnation.
After training and recovery procedures, do not forget to rest and sleep well.This is also very important in working on your body.Because there is not enough recovery, there will be no progress in training, and therefore, tangible results.
Thin meal.
Well, and of course, another component of the job on yourself is your food.Without its thorough adjustment, you can see you with a beautiful belly and face.What needs to be changed in your diet?
Well, first, we must immediately understand that we remove fat not for you to increase the level again.Therefore, it is necessary to flatten all the amount of resources into our bodies for its subsequent deposition.Try to eliminate fat food from your diet.We also recommend that you forget about salt and sugar in all its variants.Scientists of dieters have long proven that the exclusion of the diet of both factors has improved most of our metabolism and accordingly, we are very good.Minimize all kinds of cakes, cakes, sweets and other garbage.You need a carbohydrate - better than eating fruits or vegetables.It is natural and therefore more useful than chemical confectionery made of sugar.
Your diet should be based on protein and carbohydrates, and, as mentioned above, natural origin.Squirrels will be built to handle folds in the muscles.And carbohydrates will give you energy, so it is necessary for us to train aerobic.
If you really want fat, and without them, then choose Omega-3 or Omega-6 fats.Eat fish and "proper meat".Forgot pork, her Muslims did not eat that she was fat and harmful.
Food, accelerate burning fat.
Add to your diet
What will help you fight the pound:
- Green tea - for a long time, it has been known that it completely promotes weight and burns fat.
- Pineapple or pineapple juice - the same, consider, a product that promotes weight loss quickly.
- Ginger,
- Grapefruit,
- And other utilities from our table.
For AI and this will seem a bit, and those who want to complete their abdomen to complete the perfection, we recommend buying a special drug about sporty nutrition - a fat burner.This is not an anabolik or steroid, so it will not make any hormonal changes in your body.You should not be afraid of this!This is a natural drug that increases the metabolism of fat in our body.By using it regularly, you will fight with excess level of progressive.The drug will not allow the new type to be postponed, and will cleverly eliminate all the fat available in your body.That is with this addition that you can achieve the appearance of the shapes on your steel press.So if your goal is these precious cubes, definitely including fat 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 solves the most on us-then ate in the evening and at night.
- Reduce the dose.Take it and reduce your one -hour meal.For this, by the way, the small sheets will help a lot.When the disc is large, we don't notice how we eat a lot.And taking a smaller plate, and forcing yourself not to report anything there anymore, we mainly reduce the amount of food.
- If you still want to eat, eat more often.That is, it is better to eat six times a day, but a little compared to three times, but falling into the landfill.It is for this reason that bodybuilders and bodybuilding models eat meat regularly, every two hours.
- Remember: bad habits like smoking and alcohol also negatively affect all processes in our bodies and especially metabolism.Therefore, remove this infection in the root!
Psychological attitude and main conclusions.
Observing all of the above recommendations, you will definitely switch to step by step to improve the appearance of the two sides and the abdomen, as well as the whole body.It is important to remember that the results will not come for training, or one day.Therefore, changing your life!Love this sport!Love Cardio traffic and the above exercises.Reasonable nutrition and a healthy lifestyle!And over time, a great appearance will be guaranteed for you what we wish you from all our hearts!