Boka and stomach are often the most problematic areas in girls.The hateful folds that prevent you from your favorite jeans and make the number not suitable for the socks of tight clothes.Try to find a way to eat properly and the exercises you need to do to remove the faces.
Physical activity is an important part of weight loss.We have collected the most effective exercises that will help you remove the stomach and the two sides.
A set of exercises to lose weight
Warm -up -up.You need to start doing any complexity with a warmth.Start kneading the joints from top to bottom.The ends of the head, the circular movement at the shoulder joint and elbow, the slope to one side and down - this is the minimum.
The first exercise.The main exercise is twisted in different versions.This part of the fitness complex operates in the entire press, bringing static and dynamic load.An additional load gained by the back muscles - so you will form a strong muscle corset.
Lying on the carpet, bend your knees to stand on the floor, making your hands behind your head.Now raise the upper part of the body and slowly return to its original state.
Attention: Do not increase too high: as soon as the blades shoulder shoulder out of the floor, you can slowly go to sleep.
Feeling tension in the neck?So you have actively lifted her forward.Try to look at the ceiling, keep your neck in a static position.
Second exercise.Landing legs.It helps find lower muscles of the press.
Located on the carpet, stretched your legs straight and connected to each other.Now lift your legs at an angle of 30, 45 and 90 degrees, try to perform a few times before lowering your legs.
Feeling tension on the lower back?Place your palm under your butt.
The third exercise.A strong shot on fat will cause the link of previous factors.Located on the floor, lifting your feet at an angle of 90 degrees, now your body lifts as if you were twisted, trying to go to socks.
The fourth exercise.Bicycle.This factor is ideal to study the parties.
Go to the carpet, lift your legs bent at the knee, connecting your palms at the back of the head.Now, lift the body, try to reach the left elbow to the right knee and vice versa.The knees and elbows should move towards each other.
The fifth exercise.Thanh side.It is different from the classic in that it is related to the muscles of the press and promotes the burning of fat on both sides.
Lie down.Now increase on your elbows or palms depending on your preparation.Tear the foot from the floor, leaving a contact point: the foot of the lower leg.Stay in this position as long as possible, then repeat the complex to the other side.If you want to download more body, make a swing not by your support.
Shove.This is the final stage of the exercise to eliminate the parties.We need to normalize heart rate and relax muscles.Fly for a few minutes on the back or perform slow tilt to one side and legs.
All of these exercises for belts and the two sides are easy to do, do not require thorough physical training and you can do them even at home.Boring at home?You can reduce the stomach in the hall, in addition, the removal of redundancy will go faster by using special rubber bands and fitball and special.
Cardiovascular training to reduce waist: will be effective?
Will!Cardiovascular load helps to lose weight, of course, weight will not only leave the sides and abdomen, but also from the whole body.Run, walk fast, jump - If you do it for 45 minutes (pulse must be over 120 beats), then blood circulation in fat tissue will increase, metabolism will accelerate.
Where fat comes from the parts of the body
Excessive mass in these areas appears due to consumption of a large amount of calories: sweet, flour, fat-all this increases insulin level.It is an ideal construction material for the formation of a reserve under the skin.Also in women, this is due to the weakness of the press after giving birth.
Therefore, physical activity must be combined with a harmonious diet - in a complex, these two factors will give excellent results.
Remember: You cannot lose weight in part of the body.Combining appropriate nutrition and sports, you will notice that the whole body has been completely tightened.
Rules of a flat belly
- No stress!It increases the level of stress hormone - cortisol.It will accumulate excess to combat the source of influence.Complex weeks?Go to massage, located in a bath, drink herbs or Valerian extract.
- Little alcohol.Is a beer belly a familiar expression?It can appear not only from beer, but also from any wine, moreover, there are many sugars in popular cocktails.The main danger is in the process of using alcohol containing drinks, a person who no longer controls himself, all types of snacks and sweets climb into the mouth.It is better to drink white wine.
- There is no high food.Wanted or not, the amount of fat and harmful will have to decrease.Remember to lose weight, you need to lack calories.But here you can choose a suitable option for yourself: Refuse pizza or run for half an hour in the park?
- Many vegetables and fruits.They contain fiber, so it is necessary for the body in the process of weight loss.The fibers of fresh products fill the body, feeling hungry will not feel much.Add white fish and meat to the diet, but it is better to replace white rice with brown - you do not need food with high starch content.
- Black list.Think before you will replace ice cream, hamburger and lemon juice.There are similar substances for all these dishes.You can make ice cream from bananas, hamburgers made at home from whole cereal bread and steamed chicken.
- Observe water balance.The universal norm of water consumption is 8 glasses per day.This number will accelerate metabolism, making the skin elastic and smooth.At first, it seems that the stomach has become more from the water - this is not so.In the body, a system of water exchange is simply established.
- Physical activity.The main assistant in the battle against the excess centimeter.Combined with appropriate nutrition, they will give results quickly and high.It can be achieved both at home and in the hall with the help of a coach.
