Run to lose weight, definitely start with the drastic changes diet. Don't forget – a successful correction is impossible without the fulfillment of this important condition.
Nutrition for effective weight loss:
- The reduced use or elimination of long-term daily diet of fast carbs (sugary foods and baked goods).
- Cooking without salt (or with a small amount), due to the ability of sodium chloride to retain water, which leads to swelling.
- The current strength in small doses (up to two hundred grams, five or six times a day).
- Daily consumption of about two liters of clean not boiled water, which helps to improve metabolism. This is an important factor for weight loss.
- Replace all fatty foods for maximum fat-free products. Cook lean fish, poultry, beef, veal. I prefer the rabbit meat.
- The correct choice of method of cooking – boiling, stewing, using a double boiler, a furnace.
Causes of fat and extra pounds
How to ensure doctors, the stomach should be a small amount of fat, as it serves as a kind of protective barrier against all internal organs and bones. However, excessive amounts of body fat can be a concern. So why there are the extra pounds and belly fat?
- Genetics is known to be stubborn. It is believed that if the grandparents or the mother there are problems with the fat deposits that you can go to heirs. The most common forms are "Apple" and "pear". If you have a form of "pear", the extra pounds go in the lower part of the body, if "Apple", then in the stomach.
- Bad metabolism. Over the years, metabolism slows down significantly. This is what leads to the accumulation of abdominal fat. It is known that women are more prone to deposits in the abdomen than in men.
- Overeating. If the day to eat much more than this without the extra pounds will not do here.
- Stationary way of life. If a lot of time is spent on the computer or TV, and completely without physical exercise, unwanted weight gain for the shortest possible time.
- Stress, tension, disease. Stress or diseases that have a significant impact on all the body, especially for women. Stress and tension increases the level of kartizola in the body, which can cause deposits on the waist and abdomen.
- All the hormonal changes. This is especially true for women, whose age has long crossed the threshold of 40 years. The amount of fat in the body, which may increase in proportion to body weight.
The most effective exercises for weight loss belly and back with a photo
This is the best set of exercises that will help to flat stomach at home, because it is not only the twists on the press, and includes an intense workout that promotes rapid fat burning, not only on the abdomen. But you need to clearly understand that the effect will be stronger and more noticeable, the more effort you put into this, and it is more complex approach to the issue of weight loss. This means that along with the classes, you will observe a proper diet and not to rush to extremes, for example, to resort to low-calorie diets, which compared with the hunger strike.
There is no popular movement as a twisting press. This is not the most effective, but will strengthen your core muscles, if you combine this with a proper diet, and in a short time you will see the results. Lying on the Mat face up. Bend your knees, feet should the entire surface area to be on the floor. Put your hands behind the head. Take a deep breath and lift the upper body off the floor. Exhale when you get up. Inhale when you descend back to your starting position. Inhale when you lower the body on the floor. Do 10 repetitions, and then repeat 2-3 sets.
Lying on the Mat face up. Bend your knees, feet should the entire surface area to be on the floor. Put your hands down by your body. Lift the legs so that the hips are perpendicular to the ground. Raise the lower back so that her knees crossed on his chest. Inhale when you put your feet on the ground. Breathe out when you snap off the back from the ground and delivers a knee to his chest. Do 10 repetitions in 3 sets.
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The movement is very similar to regular crunches, but here you have to turn one shoulder towards the other. Lying on the Mat and hands behind the head. Bend your knees so that your feet not touching the ground. Lift the upper part of the body, as in a conventional flexi tacuissem, turn the right shoulder towards the left. The left torso should be on the ground. Repeat on the other side. Rotate left shoulder towards the right without lifting the right side of the torso from the ground. Do 10-12 repetitions.
- Press on the lateral abdominal muscles:
- Place the Pillow on the floor and lies on this page.
- One hand pull the front of it, You will be stopped.
- The other hand, for the head so that the elbow, looked at the ceiling.
- At the same time begin to lift your torso and legs up, then down. When lifting the torso breath, lower-exhale
- Download side abdominal muscles 10 times in 3 sets.
- Press on the abdominal muscles rectus:
- Lie on the floor on your back.
- Hands behind the head.
- When you inhale begin to lift your torso when you exhale – let.
- If you want to do this exercise, you need to with a rounded back, the twisting of the stomach.
- When raising the body must make a loud exhale.
- Do not rush, you feel how the abdominal muscles.
- Press it about 10 times in 3 sets.
- Starting position – feet shoulder width apart, back straight.
- The exercise is performed with straight legs and arms.
- Lean forward and swing first to one side down, then the other.
- During the workout, and keep breathing
- Run the mill about 20-fold in a few approaches.
- Place your elbows on the floor. Take this position, keep your body perpendicular to the ground.
- The back is straight, legs are straight, head level with spine.
- In this position try to hold for about a minute.
- For a long time, can increase the
- Not to worry, that the whole body is shaking, because this workout includes all muscle groups.
- When you run the bar not lower the pelvis and hold on exactly to the end of time.
Start the implementation, you need to take the appropriate position – supine, back to fit tightly on the floor, hands to clean for the head, legs bent at the knees forming an angle equal to 45 degrees.
Technique. At a distance of 50 cm from the ground, lift legs, pre-bent at the knee and starts to turn the imaginary pedal. For driving fast, scrolling is not less than 15 times per 1 approach. Only 3 or 4 approach.
To obtain a better shell is more heavy (2 kg and more). Under torsion, the stomach must be tense. Time recommended 1 hour or more, with little rest, which does not exceed 3 min.
The implementation of the following exercises, you need to take in a standing position, spread a little legs apart, hands pressed to the waist. It is important that the position of the body to the right, holding the foot firmly on the ground. Technique: to make deep bends from side to side, alternately.
- Take in both hands a dumbbell weight of 2 kg and more.
- Starting position – feet shoulder width apart, back straight.
- Start, to stretch one hand with the dumbbells to the side of the down, go back and lean the other way. To the slopes a few times.
- Over time, the weight of the dumbbells you can change.
- This exercise can be performed with one hand and tilting the body away, on the other hand, has for its head.
Set of exercises for weight loss belly and sides
- Lie on the floor, hands outstretched to the sides. Exercise do not hurry, and make sure that the blades fit tightly to the Mat. At the same time lift the legs vertically upwards and then lower them to the right. Not touched a horizontal surface, take a deep breath and return to starting position. Do two sets of 10 reps for each side.
- Starting position: lying on your back with stretched along the body hands. Legs pressed together bent at the knees, joints, feet are firmly on the ground. Take a deep breath and at the same time began gradually to rise above the floor of the pelvis and then the spine. At the same time, slowly take your hands behind the head. For a moment hold your breath and freeze. While exhaling, return to I. p. And so 10 times.
- In the supine position, placed under the pelvic belt small roller. Straight arm throw over his head, so that they are palm up. Slowly lift left leg vertically. Freeze in this position for half a minute. Watch your breathing: it should be smooth and deep. Return to the start position, do the same thing with the other leg. All you need to do this exercise 30 times.
- Sit on the Mat and pick up a small weight. Straighten your back, pull your stomach and slightly bend your knees. Transfer weight from left to right, never for a second relaxing the abdominal muscles. At least 2 sets of ten times on each side. Out of breath all the time should be slow and deep.
- Place your feet shoulder width apart and sit down on the socks. Press your palms into the floor strongly and pull the navel. Rotate the torso to the left, drag the smooth the right leg, as shown in the photo. Return to the original position, quickly change the feet. The minimum number of approaches – three and the number of reps – 10 on each limb.
- Starting position: extended arms rest on the towel, elbows bent resting on the floor. Drop shoulders down and pull your stomach a lot. Slowly move the hands forward. Do it until, until you touch the chest floor, do not let the lower back SAG, and follow the straightness of the back. Return to starting position perform a fully relaxing. You must perform this exercise at least 20-fold, breaking them in several approaches.
Cardio for weight loss belly and sides
Cardio includes workouts for weight loss belly and sides is can increase the frequency of the heart beats up to 130-150 per minute. The most common types of cardio are running, Cycling, swimming, brisk walking and aerobics. The latter is very convenient to do at home.
The calculation of the forces and the realization of complex non-stop for 20-25 minutes. What exercises should I do to remove belly fat?
Jogging in place for weight loss belly and sides
Running in place does not require explanations...
Running in place with high-elevans thigh – lift the hips as high as possible on the chest, so often as it is possible to change the legs.
"Lifting the leg" – running in place with the legs bent at the knee when the foot comes almost to the buttocks.
Jumping. Feet together, hands along the body. Jump feet apart, at the same time raising his hands to the side to position above head. Jump back to starting position.
UPS. You can choose as the subject of a chair, bed or anything else. Lifting the right leg, the same leg and went down. Perform two sets of 10 reps for each leg.
Cardio should either enter the warm-up or end power (20-30 minutes).