Excess

Boka and stomach are often the most problematic areas in girls.The hated wrinkles prevent them from getting into their favorite jeans and making the figure unsuitable for the sock of close clothing.Let us try to find out how you can eat properly and what exercises you have to do to remove the pages.

Physical activity is an important part of weight loss.We have collected the most effective exercises for you that you can use to remove stomachs and sides.

A number of exercises on weight loss

Warm up.You have to do a complex with a warm up.Start with the kneading of the joints from top to bottom.The heads of the head, circular movements in the shoulder and elbow joints, the slopes on the side and below - this is a minimum.

The first exercise.The main exercise is twisted in different versions.This part of the fitness complex does the entire press and results in static and dynamic stress.An additional burden is obtained from the back muscles - so that they form a strong sore muscles. 

Place on the carpet, bend your knees so that your feet stand on the floor and make your hands behind your head.Now display the upper part of the body and slowly return to the original state.

Attention: Do not climb too high: As soon as your shoulder blades have come from the ground, you can slowly go to bed.

Feel the tension in the neck?So you lift them too actively.Try to look at the ceiling and keep your neck in a static position.

The second exercise.Legs landings.It helps to work out the lower muscles of the press.

Lie on the carpet, straighten your legs straight and connect together.Now lift your legs at an angle of 30, 45 and 90 degrees and try to make several climbs before lowering your legs.

Do you feel the stress in the lower back?Place your palms under the buttocks.

The third exercise.A strong blow to the fat leads to the association of earlier elements.Lay on the floor, increase your legs at an angle of 90 degrees and now increase your body as if it were twisted and try to get to the socks.

The fourth exercise.Bicycle.This element is ideal to examine the pages.

Go to the carpet, lift the curved legs on the knees and connect your palms on the back of the head.Now lift the body, try to reach the left elbow to the right knee and vice versa.Knees and elbows should move together.

Fifth exercise.Lateral bar. It differs from the classic in that it affects the lateral muscles of the press and promotes fat burning sides.
Lie down on the side.Now descend the elbow or palms, depending on the level of your preparation.Tear your legs from the floor and let a contact point: the foot of the lower bone.Stay in this position as long as possible and repeat the complex on the other side.If you want to charge the body, do not go the swing with a supporting foot.

Trailer coupling.This is the last phase of the exercise to remove the pages.We have to normalize the heart rhythm and relax the muscles.Fly on your back for a few minutes or take slow tendencies aside and to the legs.

All of these exercises for waist and pages are easy to carry out, do not require thorough physical training and you can also do them at home.Boring at home?You can reduce the stomach in the hall.In addition, the excess removal with fit ball and special rubber bands will run faster.

Cardio training to reduce the waist: Will there be an effect?

Will!Cardio load helps to lose weight.Of course, the weight is held not only from the sides and the stomach, but also from the whole body.Running, walking quickly, jumping - if you do it from 45 minutes (the impulse must be over 120 strokes), the blood circulation in the adipose tissue will increase, the metabolism is accelerated.

Where does the fat come from in these parts of the body?

Due to the consumption, excessive volumes in these areas appear a large number of calories: sweet, flour, fat dies increases the insulin level.It is an ideal building material for the formation of subcutaneous reserves.This is also due to the weakening of the press after birth.

Therefore, physical activity must be combined with a harmonious diet - in the complex, these two factors provide an excellent result.

Remember: you cannot lose weight in part of the body.If you combine the right nutrition and the right sport, you will find that the whole body was completely tightened.

Rules of a flat abdomen

1. No stress!It increases the voltage hormone cortisol.It will accumulate excess to combat the source of influence.Complex week?Go to the massage, lie in the bathroom, drink decocements of herbs or Baleric extract.
2. Less alcohol.Is a beer belly a familiar expression?It can not only appear from beer, but also from alcohol, there is also a lot of sugar in popular cocktails.The main danger is that a person stops checking themselves while using alcohol -containing drinks, climbing all types of snacks and sweets into his mouth.It is better to drink white dry wine.

3. There is no high calorie meal.Whether he likes it or not, the amount of fat and harmfulness must be reduced.Remember to lose weight, you need a lack of calories.But here you can choose a suitable option for yourself: refuse pizza or run in the park for half an hour?
4. More vegetables and fruit.They contain fiber that is necessary for the body during the weight loss.Fibers of fresh products fill the body, the feeling of hunger doesn't feel that much.Add white fish and meat into the diet, but it is better to replace white rice with brown - you do not need food with a high level of strength.
5. Blacklist.Think in advance about how you will replace ice, hamburgers and lemonade.There are low calorie analoga for all of these dishes.You can make ice cream from the banana, the hamburgers are made from whole grain bread and steamed chicken carvings at home.
6. Watch the water equalization.The universal standard of water consumption is 8 glasses per day.This amount accelerates the metabolism, makes the skin elastic and smooth.At first it seems that the stomach has become more out of the water - that's not the case.A water exchange system is simply defined in the body.
7. Physical activity.The main assistant in the fight against excess centimeters.In combination with the right diet, you achieve a quick and high -quality result.With the help of a trainer, it can be achieved both at home and in the hall.