What exercises should be done to remove the belly

To remove the excess fat on the body is very difficult, but if desired, it is quite possible to put yourself in order even in a month - it all depends on your dedication.

How to get rid of fatty sediments in the abdomen and sides?

Main rules

Fat in the abdomen and rounded Boca is one of the most problematic zones: to get rid of it, you need to choose an integrated approach that includes a number of physical exertion and correction of the power mode. There are several simple but important rules whose observance will allow you not only to lose weight, but also to support yourself in shape.

Rule number 1: Healthy nutrition

Fat deposits on the waist - direct evidence that you need to revise the diet. The use of products with a high content of carbohydrates and fats will certainly lead to excess weight, and first of all the fat rushes in the abdomen and sides.

Want to lose weight - fill the ration with products containing a sufficient amount of protein:

dairy products (cottage cheese, low-fat milk)
eggs;
seafood;
meat of non-fat varieties (rabbit, beef, turkey);
cereals;
fruits vegetables.

Rule number 2: Active lifestyle

Regular walks in the fresh air, sports walking, cycling or roller skating - just a few of the most common ways to lose weight and get rid of excess weight.

Activity should always go hand over a hand with a healthy balanced nutrition, as well as the implementation of various physical exertion supporting the sides and abdominal muscles. But in everything you need to know the measure: Excessive passion for exercises can have a number of negative consequences for your health. In no case do not go before sharp pain.

Rule number 3: Training

Want to get rid of unpleasant sensations, looking at your own photos? You wish to become the owner of a tightened figure and remove fat from the abdomen and sides - it means you need to get used to regular comprehensive training. The spectrum requiring exercises is very wide: from the position of lying, exercises on the bench, twisting, lifts of legs, etc.

In the choice of the exercise complex, it must be remembered that the main load should be on the muscles of the abdomen and sides. They can be done both at home and in the fitness room. For convenience, we advise you to make a plan of classes for the week.

Training at home

Heating muscles (warm up)

Its implementation precedes the main training session and is mandatory. Heating the muscles includes flashing exercises, slopes and corps turns. Do not warm up - it means to jeopardize my own health: the level of trauma is rising at times.

The duration of the workout can be varied from three to five minutes. With the help of heating, you significantly increase the productivity and safety of classes, and at the same time you train the muscles of the abdomen and sides.

Twisting (see video):

going to your back, tightening your legs, your hands should be behind your head;
render pressure on the abdominal press, slowly tearing the body from the floor. Hold this position for a few seconds;
recommend the position lying.

Important: When performing twisting, you need to keep the selection directly, do not overstrave the muscles. Exercise must be repeated ten times, after which it is possible to rest and breathe. Then you can make a similar approach.

Lifting legs (see video):

going to your back, raising my legs so that the ankles and the floor are parallel to each other;
hands tear, knees bend;
treat the tension on the abdominal muscles, slowly tear the hips from the floor for a couple of centimeters. In this case, the angle of inclination must remain unchanged;
hold the assigned positions for a few seconds;
recommend the position lying.

IMPORTANT: Make sure that when the foot climb the back is tightly pressed to the floor. Exercise must be repeated ten times, after which it is possible to rest and breathe. Then you can make a similar approach.

Side Plank (see video):

lie on the back;
hips to spread his hands should be behind the head;
perform an exercise by rushing with the right shoulder to the opposite knee;
re-accept the position lying;
now perform an approach in the opposite direction.

Important: With lateral twist, make sure that the pelvis fits tightly to the floor. It is necessary to do ten times without freight, after which it is possible to rest and breathe. Disconnect a little, after which you can make a similar approach.

Twisting with attacks:

lying on the back, tighten the feet to the pelvis;
hands hold the head;
do not hurry, pull the body up, putting pressure on the abdominal press;
knee thread to the chest, then straighten the leg;
lie on the back, then repeat the exercise on the second leg.

It is necessary to do ten times without freight to strengthen the effect of the exercise, after which you need to give yourself a rest and breathe. Sit down a bit, disperse and make a similar approach.

Bicycle (see video):

lie on the back, raising my legs;
stop slowly pull to the pelvis;
hands should be behind your head;
slowly go off the body from the floor, providing pressure of the abdominal press;
pull the leg (angle 45 degrees);
shoulder pull to the knee;
go back on the back;
repeat the exercise in the opposite direction, without a break.

Thus, you seem to imitate cycling, working on the muscles of the abdominal press and sides. Note: the rhythm of workout should not be high. It is necessary to do ten times without freight, after which it is possible to rest and breathe. Sit down a bit, disperse, after which you can do the exercise for another ten time.

Western exercises

lying on the back, lift your legs;
the ankles and the floor must be parallel;
twist together knees;
hands should be behind your head;
render pressure on the abdominal press, rushing up the body up;
touch the floor with one toe, after which you can repeat the exercise on the second leg.

When performing the exercise, the back must be tightly fit to the floor so that the desired effect is reached. It is necessary to do ten times without freight, after which it is possible to rest and breathe. Sit down a bit, disperse and make a similar approach.

Exercises in the gym

Classes on an elliptical simulator

According to statistics, it is an ellipsoid that is the most preferred selection of the simulator for those who wish to lose weight and get rid of excess fat in the abdomen and sides. The training on this simulator serves as a simulation of a sports walk, perfectly working for problem sides and the muscles of the abdominal press, which makes it possible to remove the excess of the abdomen area even in a week.

The optimal duration of occupation is continuous half an hour. To achieve the best effect, we advise you to vary the speed modes of the simulator on the increasing, as well as set the level of training intensity in accordance with your physical fitness.

At the best results, the duration of the lesson can be increased to an hour.

follow the abdominal muscles to be tense during training;
the elliptical simulator is the best help in the question of weight loss for people of any age and weight categories.

Treadmill

The right is considered the most effective simulator for anyone who wishes to lose weight and increase the total muscle tone. In order to remove fat deposits from the waist and bring the sides in order as quickly as possible, we advise you to wrap the stomach with a polyethylene film at the time of training.

In the first month, it is possible to start training with an ordinary half-hour walk on the track - this will serve as an excellent warm-up. After it, you can gradually increase the pace and the duration of the workout, gradually moving to run.

remember: start and complete the workout is necessary walking;
to achieve the desired result, constantly vary the rate of running and dilute it walking.

Exercise bike

The occupation at all the famous simulator is also extremely productive: in training the muscles of the abdominal press are actively involved, sides are being worked out. A distinctive feature of the simulator is its convenience, because by making a comfortable position you are able to do much longer than on other shells. But the comfort has a reverse side - the number of calories burned is an order of magnitude lower than during classes on a track or ellipsoid.

the duration of occupation in the first month is half an hour, but over time can reach the hour;
in order to lose weight as soon as possible and remove the excess fat from the waist and see the imprints of the sides in a week, we advise you to wrap your abdomen and thighs of the food film, as well as get the training sets from synthetic materials - they will help to significantly increase the effect of occupations.

Stretching after training

At the end of the muscle classes, it is certainly necessary to make a stretch. In no case neglect stretching after workout, because the muscles have a property to shrink after physical exertion. Stretching serves as an ambulance for tired muscles and the prevention of their compression, restoring their tone. In addition, it allows the muscles to get rid of excessive stress, improves blood circulation, contributes to the withdrawal of harmful trace elements from the body.

Stretching is a heating of muscles, necessary both to training sessions and after them. It is heated muscles in the smallest degree of damage.

Myths and common workout errors

the most common mistake is a thoughtless committing the same exercise a huge number of times. The problem is that if you are not a professional athlete, you cannot fulfill a single exercise number multiple times, while not forgetting about the quality of performance. Making a dozen approaches, change the course of occupation - it is better to do less, but better;
you need to swing the press correctly, or rather fixing the abdominal muscles. Any exercise requires a high degree of concentration and requires correct execution. In the opposite case, you will spend time, and you will not see the result;
everything is good in moderation - this rule is relevant for the training process. For example, it is stupid to believe that if you swing the press daily, the result will come in the shortest possible time. In fact, everything you get - excessive muscle loads or tissue breaks. Remember that the muscles also need rest and peculiar rehabilitation after heavy workouts. Swing the press intensively, but no more than several times a week.

Proper nutrition and diet

The best friends of those who wish to quickly remove the excess with the waist and reduce in the volume of the Boca - Enzymes. It is they who contribute to the attractiveness and slightness of your figure, deriving an excess liquid from the body and strengthening the structure of the connective tissue. In a significant number of enzymes are contained in the following products:

a pineapple;
papaya;
fennel;
wild rice;
tomatoes;
strawberry.

Tired of excess fat in the abdomen and sagging sides? Do you need to remove them quickly? Proper nutrition will allow you to get rid of gravity in the stomach and slightly pull up just a week, and in a month and to enjoy a tangible result. Drink at least 1.5 liters of water per day. Also, it should be focused on the yoke - this ferocular product is extremely useful for the digestive system. Catechin contained in green tea has the property of firing splitting.

What products should also be included in the diet:

chicken breast (without leather);
fish and seafood;
turkey meat;
vegetables: spinach, cabbage, zucchini, pepper, peas;
all types of citrus fruits (except bananas);
fruits and berries;
garlic.

What products should be removed from the diet:

flour;
potatoes;
crisps;
semi-finished products;
sweet (confectionery);
sugar;
alcohol;
sweet carbonated drinks.

Cleaning from shag

Remove a significant amount of fats from the waist and to work out the sides in the week, as well as quickly get rid of slags help unloading days and so-called monodins carried out, as a rule, once a week. Their principle is that you are invited to drastically limit yourself in food, but still continue to use certain types of products.

For example, a unloading diet on fermented dairy products perfectly works, allowing to consume during the day to a lace of kefira or sources. Also, unloading days can be carried out several times a month and base on the consumption of fruits and vegetables, eating them in the day to the half a kilogram.

The alone is the use of one particular product for 1-3 days a week and no more than once a month. The most effective when using curtain without the addition of sugar, salts and various spices.

Conclusion

Summing up the foregoing, we recall: the desire to quickly remove fat deposits from the waist and the sides requires an exclusively complex approach and a significant reserve of patience. It's not so difficult to get rid of too much how to keep the result achieved. It is impossible to choose between diet and physical exertion - they constantly must complement each other. After all, the new form implies the updated lifestyle, and not a diet for a week.