To be large and plus your stomach to be large, a few months a few months a cake, chocolate, ice cream and other different, harmful foods are enough to eat different flavors in the form of harmful foods.But you need to return to the previous form and spend a lot of time to see a nice relief at the same time.Of course, it has effective exercises for this opportunity to come to their dear goals.In addition, in addition to training, it is very important and eating properly, hundred percent refusal of calorie foods, vegetables, fruits, dairy products and meat should be refused to transfers with a light fat content.
Here are a few rules that should be taken into account.You have to train three times a week, at least half an hour.The exercise is the most important application, that is, his technique is not a large number of repetitions.You must also control the breathing, where the exhalation is always made.Stop 3-4 training options for you and enter them in the main complex.Where each of us repeats in two or three approaches, we make them 12-15 repetition.You should always start training with a warming, here is the most suitable for anyone like a aerobic load, running or jumping.
In this article, we will review the exercises for both women and men to lose weight.Thus, for the beginnings, you should get a carpet, a carpet for sports and gymnastics hoops.
Of course you have heard that you can't protect the abdomen with a press with a pump.Of course, the anaerobic loads need to be nutrition and oiling, of course, this is correct, but it is something to extract all subcutaneous fats and strengthen the abdominal muscles.What will we do today, because they will encourage our internal organs to muscle corset, and naturally will begin to significantly reduce the waist.
Exercises to help you lose weight on the abdomen and sides within 3 days
For the abdomen
Try to fulfill all the following exercises less to fail in abdominal muscles and not burning.
Each exercise must be controlled, do not rest when you return to the starting position.
Suddenly, stop, stop, put a small break, then you will continue to complete the task.
1. We lie behind, we continue to stand behind our feet in the knees and hands.
We only raise the shoulder blades, during a discount, if you want to run well, do not relax, you must be constantly undoubtedly.
We play 20 times without an approach.
2. We will work on this exercise over the oblique abdominal muscles.
One foot lying on the carpet is bent, and the second.We touch the knee elbow, do not relieve, the left hand can be put on the stomach and maintain the press in tension, according to our maximum capabilities.Change the position of the foot and do the same.
The approach should be performed 15-20 times.
3. Lift on the ground, lift straight legs and try to touch the legs with your hands.When you rise, we do not rest as much as possible and do not relax when we lower it, keep the body in good condition.This exercise is very effective, so try to make it more correct.Try to reach as high as possible when hanging 10 seconds in this situation.
We play 15-20 times.
Workouts for the parties
1. We lie on the side, leaning on the elbows, lifts their legs and small torsons.Necessary to use the parties and to contract them.
When we grow up, we breathe, we do not lower the body and slowly slow down.
We are repeating 30 times in the approach, then we repeat the same thing to the other side.
2. We rely on your hand and lower the apartments and make the maximum.
We are 25 times in the approach, and we return and repeat the same actions on the other.
3. We remove the legs, legs, legs, goals, first, left, left, left, left, left, left, left, left, left, left, left, left, left, left, red.
Each displacement is exhaled for each other, but you do not need to fall forward and back, and the accuracy of the exercise depends on it.
The amount of repetition without an approach should be at least 80-100 times.
4. We can try to turn the ball on the wall, turning to the wall and turning the leg on the side and turn the ball on the side.
In the rising time, you should be tense to work at the moment.
There should be at least 25-30 times in the recurrence approach.We turn around and repeat everything with your other foot.
Effective exercises in the gym
1. We are sleeping in a angle, stretching our legs and lift our feet and raise our feet with Pelvis, and then slowly down.
We perform 20-30 repetitions in one approach.
2. Now we will have a forward knee-knelter using the upper block.We took the cable and went forward.By breathing without trash, we start bending to the ground to return to a small break and start position below.
We perform 25-30 repetitions.
3. Lifting the body in a sloping bench.
At the bottom of the legs, the hands are behind the head, the body closes about 20 degrees and bend.Tilt the body back, tilting the tension in the rectus abdominal muscles, bend the back side, tilting the waist in the bench.We breathe at the end of the movement.
This exercise should be done with numerous execution, because it allows you to develop all abdominal muscles.
We give 15-25 repetitions.
Is there a diet for a man who dismantles the mother and the parties at home?
Is there a diet for a man who dismantles the mother and the parties at home?
Nothing spoils a male figure until a large stomach and fat deposits in the form of a roller.Moreover, they are in very young men to act within a working day and sit too.
Therefore, many men are in a hurry to deal with their figures after working in the gym and in stadiums.Well, for some reason, for some reason, how can the stomach, the stomach and the parties can be deleted in this situation?There are numerous training programs you can practice at home and of course.
A diet that will help you get rid of the abdomen and sides - an approximate menu
You need to eat three times a day.Portion should be less than you used to eat 30%.Try to eat slowly chewing the dishes.
Monday
- Breakfast - two boiled eggs, tomatoes, a glass of natural yogurt and sugarless coffee.
- Lunch is a fruit salad with fungi, boiled beef.
- Dinner - peas soup, boiled potatoes, tea.
Tuesday
- For breakfast - vegetable salad, two-cooked sausages, coffee.
- For dinner - chicken, baked eggplant, yogurt and tea.
- For dinner - a vegetable salad and a piece of beef liver with boiled fish.
Wednesday
- Buckwheat and eggplant caviar in breakfast, we drink a glass of water.
- For dinner - bean soup, salmon salad, grapefruit.
- Dinner - boiled eggs, beets and juice.
Thursday
- We eat oatmeal, crab salad and tea.
- We have lunch chickens and baked mushrooms.
- We have dinner with a fruit salad and a piece of cheese.
Friday
- Breakfast - boiled eggs, chicken, vegetables, tea.
- Lunch is a beef with vegetables.
- Dinner - chicken wings, cheese, a glass of kefir.
Saturday
- For breakfast - boiled fish, rice tight, cup coffee.
- In the afternoon - boiled potatoes with beans and tea.
- Pamper yourself with a vegetable salad and risotto in the evening.
On Sunday
- We eat corn and chicken salad in the morning.
- Our spaghett, boiled fish, vegetable salad, drink water.
- We have lunch with fish salads and fruits.