Ankle and stomach are often the most problematic areas in girls.Hated folds prevent them from getting into their favorite jeans and making the figure unfit for narrow clothing for socks.Let's try to figure out how to eat properly and what exercises to remove pages.
Physical activity is an important part of weight loss.We have collected the most effective exercises for you to help remove the stomach and sides.
A set of exercises to lose weight
Warm -window-You have to start any complex with warm -off.Start kneading the joints from top to bottom.The heads of the head, the shoulder and the elbow joints, the side and down the slopes - this is a minimum.
The first exercise.The main exercise is twisted in various versions.This part of the fitness complex develops the entire press and results in static and dynamic loads.The back muscles will receive additional loads - making it a strong muscle lining.
Lie on the carpet, bend your knees so that your legs stand on the floor, put your hand behind your head.Now lift the upper part of the body and slowly return to its original state.
Caution: Do not rise too high: as the blades come down from the floor, you can slowly go to bed.
Feel the cervical tension?So he lifts him too actively.Try to look at the ceiling and keep your neck in a static position.
The second practice- Landing of the legs.Helps develop the lower muscles of the press.
Lie on the carpet, pull out your leg straight and connect.Now lift your feet at an angle of 30, 45 and 90 degrees, try to make more climbing before lowering your leg.
Feel the stress on the lower back?Place your palms under the bottom.
The third exercise- A powerful blow to fat causes the association of previous elements.Lie on the floor, lift your feet at an angle of 90 degrees, now lift your body as if you were twisted and try to get to the socks.
The fourth practice.Bicycle.This element is ideal for studying pages.
Go to the carpet, lift the bent legs to the knees, connect your palms to the back of the head.Now, by lifting the body, it strives to reach your left elbow to your right knee and vice versa.The knee and elbow must move toward each other.
Fifth practice.Side bar.This differs from the classic in that it includes the lateral muscles of the press and promotes the fat burning of the pages.
Lie down on the side.Now rise to the elbow or palm, depending on the level of preparation.Torn the legs off the floor, leaving a point of contact: the lower leg leg.Stay in this position as long as possible and then repeat the complex to the other side.If you also want to load the body, do not keep the swing with the foot.
Jerk.This is the last stage of the exercise to remove pages.We need to normalize the heart rate and relax the muscles.Fly for a few minutes on your back or make slow bending to the side and legs.
All these exercises for the waist and pages are easy to do, do not require careful physical training and can even do them at home.Boring at home?You can reduce the stomach in the hallway, and excessive removal goes faster with fitball and special rubber bands.
Cardio workout to reduce the waist: Will you have an effect?
Will!Cardio load helps to lose weight, of course, weight is not only from the sides and the abdomen, but also from the whole body.Running, fast walking, jump - if you do it from 45 minutes (the pulse should be above 120 beats), the blood circulation of the adipose tissue increases and the metabolism is accelerated.
Where does the fat come from the body of these
Excessive quantities in these areas are due to a large number of calories: sweet, flour, and fats increase the levels of insulin.This is an ideal building material for subcutaneous reserves.The reason for this is the weakening of the press after childbirth.
Therefore, physical activity should be combined with a harmonious diet - this 2 factors in the complex result in excellent results.
Remember: only part of the body cannot lose weight.By combining proper nutrition and sport, you notice that the whole body has been completely tight.
The rules of flat belly
- No stress!It increases the level of stress hormone - cortisol.Accumulates the excess to overcome the source of influence.Complex week?Go to the massage, lie in the bath, drink decoction or valerian extract.
- Less alcohol.Is the belly of beer familiar?It can appear not only from beer but also from alcohol, and there is a lot of sugar in popular cocktails.The main danger is that when using alcohol drinks, a person disappears for himself, climbing all kinds of snacks and sweets into his mouth.I better drink white dry wine.
- There is no high calorie food.Like or not, the amount of fat and the harmful amount should be reduced.Don't forget to lose weight, you need calories deficiency.But here you can choose the right opportunity for yourself: deny the pizza or run in the park for half an hour?
- More vegetables and fruits.They contain fiber so the body is needed for the body.The fibers of fresh products fill the body, the feeling of hunger will not be so much.Add white fish and meat to the diet, but it is better to replace the white rice brownra - you do not need food with high starch content.
- Blacklist.Think of how to replace ice cream, hamburgers and lemonade.All these dishes have low calorie analogues.You can make ice cream from banana, the hamburger is made at home from whole grain bread and steamed chicken slice.
- Observe the balance of the water.The universal norm of water consumption is 8 glasses a day.This amount accelerates metabolism and makes the skin flexibly and smooth.At first, the stomach seems to have become more of the water - this is not the case.A water exchange system is simply formed in the body.
- Physical activity.The main assistant is to fight excess centimeter.Combined with proper nutrition, they produce fast and high quality results.This is available at home and in the hallway with the help of a coach.
