Our fitness coach with many many years of champion, many years of experience and rich professionalism in the bodybuilding will tell us how to manage subcutaneous oils effectively.Thus, the word is given to our sports specialist.
It is no reason to have a problem area of Torso in an average person.The fact is that this is the most collected in this area in the nature of our mother, and this, unfortunately, this is not going to move away.Someone's more, the less than somebody, the complete lack of professional training should be focused on only "mature" athletes and even the body.
What to do if you are hungry, not like cubes, cubes, nasty, ugly fat curls?- The answer is obvious: We must handle them!That's what we will do now.The question is: how to do it?- Give me.
Well, it is impossible for you to be careful because it is less likely to make the situation in one another or a week.The fat tissues have been stacked in your back for years!Do you really think you can handle them in a few days?Here are months and perhaps there are years (depending on the degree of indifference)!And you have to be ready for it.Success will not come quickly.Victory loves the patient.
We will also affect five directions:
- Aerobic training,
- Power training,
- Planned on a daily basis,
- The correct diet,
- and psychological training.
We choose this strategy of complex impact for a reason for all fronts.You are at risk of losing at least one of these points, taking a waste of time without getting the desired result.Or any case will not be as good as the result ... In addition, each component will speak separately.
Aerobic effects on the body.
Many mistakenly had folds in my stomach, it is necessary to download stomach.He trains him with a huge enthusiasm directly with madness, but they still do not get results.And they are surprised: How?I am stomach, train the train - and layers, as well. The fact is that it is necessary to fight the oil deposits!Not in a zone - in general.We must launch our domestic mechanism, this is the main nature of Muck, which will ruthlessly destroy the excess.Moreover, notification, this is a paramount task!This should be done first!Therefore, it is aerobic training that we begin to fight subcutaneous oil.How to implement a aerobic effect on the body?Here are the most common options:
- Running or fast walking
- Jump jumps
- swim in the pool,
- The bike,
- Mobile Dances, Aerobics,
- Training on Caryiotracers,
- And others ...
In general, all kinds of physical activity we need to work intensively and have to breathe hard.Pulse accelerates, the number of heart contractions, body temperature and blood pressure rises ... All this triggers the burning mechanism of oil.Therefore, we are on the list of exercises and number one, number one and aerobic loads in a minimum half hour to lose weight and lose the parties!This will give you an excellent start for the process of destroying oil.Moreover, along the body as a whole and not only in the stomach.Interestingly, scientists have long been proven that even the cardio entrance, the fat burning process does not stop dramatically!It has long been working for about 2 hours when we have long taken the gym or a fitness center for a long time.And we just need it!
Energy exposure to the problem area.
Now the fat burnt process has been launched and the second stage of the fight against the trial: Power exercises to lose lean and parties have a stressed effect in our problem.Thus, some of the oil will process and change the risk of the risk as a result of aerobic exposure.The most effective exercises to lose weight and lose the parties:
- Cyclical rose and lowered the body lying-apsa.Change the cargo with the position of the loads and add loads to pull agents if necessary.
- The same thing is only in a neat bench or better, in different angles with better, stable legs in "Rome Seat."
- The twisting is an analogue of the sitting, the top and the upper and middle three thirds is a more effective exercise.We do not lift the whole body at a time, but first, then the shoulders and other, as if the spiral is lit - yo-o ") with the toy.
- With emphasis on a position or sloping shop in the legs or wheels on the Swedish wall, the training works perfectly in the lower third of the press.Low load?- Wear weight bracelets in the ankles.
- Tilt your feet in the simulator: "Crossbar, Press, Bars" - the same thing, the bottom abdomen has a perfect impact on top.It's hard to lift your feet immediately?- Grow them with 90 degree knees - pull your knees on the chest.Initially, therefore - then you can do with the edited legs.
- The fight of the case is the block.
- Work on a press machine at different angles in different predictions.
- Twist in a special simulator.
- For fully designed athletes - the lifting of the case, which is under a position with a stable legs in the cross or the Swedish wall.
- Body cyclical removal - in the Oblique muscles of the press.
- The pedigrees of the body with resistance - so much "metronome".
- For statistics and Pilates lovers: "bar" in all very different changes.
Almost each of the above exercises can be carried out by twisting the parties - rotation and the right or left slope of the work.In each approach, adding such modified repetition, not only in the stomach, but also your parties in the complex will only have a positive impact on your torsoic form.
Training planning and daily work.
Each of the above exercises is recommended to take 5 approaches with 15 repetitions in each set.God prohibits everything in the same exercise - click the muscles, it will seem painful and will disappear immediately.So to be afraid to use overwhelmingly.Everything should be mild.Switching is also bad!
Choose 3-4 exercises from the above for a particular training, are desirable to capture all parts of the abdominal muscles:
- Top third,
- Average third,
- And the third down.
It is necessary for a comprehensive effect on the entire target area.Add bump to the sides to hire the sides.
Take another 3-4 exercise in the next exercise and always alternate them from class to class.
Abdominal media, in principle, at least every day, of course, it can be taught at least every day.If you feel you're worried and you have abdominal muscles the next day, it's better to avoid new training to exercise.Dedicate such days to heart loads until you are completely healed.When the muscle pain passed - you can affect your waist again.
You can also help your body at the same time:
- Swimming,
- Massage,
- Sauna or steam room.
By the way, it has a very positive effect on weight loss and subcutaneous oil, so be sure to include these components in your daily work.To visit the bath or sauna at least once a week, it has been proven to normalize your body's exchange, as well as to get rid of our body by sweating our body.At the same time, develop your skin that will start breathing after long stagnation.
Remember about a good relaxation and sleep after good training and rehabilitation procedures.This is also important in working in your own body.Without sufficient recovery, progress in the training and will eventually be material results.
Food.
Of course, another component of your work is your food.Without comprehensive adjustment you can't see a beautiful abdomen and sides.What to change in your diet?
Well, first, we need to immediately understand that you have been saved from nothing to increase your level.Therefore, we need to flatten all resources to our body for the next collapse.Try to exclude fatty foods from your diet.We recommend to forget about salt and sugar in all changes.Scientists of dietists have long been removed from the diet of all these two elements, and therefore our well-being and our chief have improved ourselves.Minimize all kinds of cake, cake, sweets and other garbage.You need a carbohydrate - it is better to eat a fruit or vegetable.Naturally, and therefore artificially beneficial from sugar, artificially beneficial chemistry.
Your diet should be based on protein and carbohydrates and the above, the natural origin.Squirrels will be built for you for the processing of folds in the muscles.Carbohydrates will give you energy, so it is necessary for us for aerobic training.
If you are really fat and already, choose useful Omega-3 or Omega-6 oils.Eat fish and "correct meat".Forget pork, the Muslims do not eat his fat and harmful.
Food, oil burning oil.
Add to your diet
What will help you successfully fight with additional pounds:
- Green tea - it has been weight for a long time and burns fat deposits.
- Pineapple or pineapple juice - the same, think, a product that encourages fast weight loss loss.
- Ginger,
- Grapefruit,
- And other aid program from our table.
Who and those who want to make this a little look and complement their bitches, we recommend taking a special medicine for a perfect sport.This is not anabolic or steroid so you will not make any hormonal changes in your body.You should not be afraid of it!This is a natural drug that accelerates the metabolism of oils in our body.Using regularly, you will now fight the radical method.The drug will not allow the new letter and willingly eliminate all oils in your body.This is an addition that you can achieve the appearance of cubes in your steel press.Thus, if your goal is to this treasurer, it is unequivocally included in a daily diet.
Diet.
Another important point: This is a diet.We want to lose weight, then:
- Do not eat anything after 18:00, for the most, for the most, evening and night on us.
- To reduce the part.Get and reduce your time.To do this, by the way, the small tiles will help a lot.When the plaque is great, we do not see much ate.By taking a small plate, it reduces the amount of what they eat, to force them to not report anything there.
- If you still want to eat, eat more often.That is, it is better to eat food six times a day, but more than three times, but falls to the dump.For this reason, bodybuals and fitness models eat more than two hours.
- Remember: Smoking and bad habits such as alcohol have a negative impact on all the processes in our body and, especially metabolism.Therefore, delete this infection in the root!
Psychological attitude and main result.
Observing all the above recommendations, you will surely move your parties and abdomen, as well as to improve the appearance of the whole body.It is only important to remember that the result will not come in a training or day.So change your life!I love the sport!I love cardio traffic and exercises above.Love is a rational nutrition and a healthy lifestyle!Then, as the passage of time, a great look will be provided with all our hearts!