When it comes to dealing with
overweight, almost every woman has fear
possible reduction in breast size as a result of rapid
losing weight
The chest is made up of fatty tissue, and since there is no
of a particular part of the body where
fat reduction, and weight is lost throughout the body as a whole
evenly, then you in the planned program of losing weight is best
actively use strength training, the purpose of which will be
the development of your pectoral muscles, which are directly under the chest.
This will at least help you lift it visually and
correct the form.
How to get rid of excess weight and not lose their
�”Merits”?
Calorie content
Reduce caloric intake to force your body
start burning fat stores. For this, first,
determine your daily calorie intake and, based on this figure,
create a daily shortage of 500 calories.
For effective control of your daily diet, timely
product adjustments and analysis of the current situation use
food diary in paper or electronic form. Healthy
products
Make your daily diet based on healthy
food and eat every few hours. Your
the best choice – fruits, vegetables, seeds, nuts, lean meat, low-fat
молочные products и цельные зерна.
Eat food every two to three hours in small portions – this is
stabilizes your appetite and maintain a high level of your energy.
For example, a portion of oatmeal with skim milk and berries, a salad from
tomato and chopped chicken breast pieces, baked salmon with
broccoli or brown rice with steamed vegetables.
Water
Use only purified water or liquid.
unsweetened tea Water не только свободна от калорий, но также даст
you can quickly eat up on food. For this you
You need to drink a glass of water right before you eat.
Aerobic exercise
To quickly remove fat from the abdomen, spend at least three
cardio training per week. It’s best to focus your attention on
interval training, which significantly increases your consumption
calories.
Some kind of aerobic exercise is not
important, so choose what you like best
– running, cycling, swimming, working on the elliptical
simulator, walking on the stairs or jumping rope.
Start with a light warm-up for five minutes and then quickly.
alternate the pace of the exercise between high and low
intensity for 30 – 45 minutes. Finish training such
same light five-minute workout, with which you started.
Power training
To properly get rid of excess weight without harm to
health, regularly perform complex strength exercises with
dumbbells, aimed at the development of your pectoral muscles. Weight
Pick dumbbells so that you are able to do 8 – 12
repetitions in each of 4 – 5 approaches, and practice 3 – 4 times a
a week
Performing a dumbbell bench press on a horizontal bench will help
to work the middle part of the chest. To do this, lie on the bench face
up and hold the dumbbells above you on your outstretched arms.
Then, bending your elbows, lower the dumbbells on the sides of you
until your forearms are parallel to the floor, after
force the pectoral muscles to return the dumbbells to the starting point. Repeat 10
– 12 times.
Use an incline bench if you want to load
upper (head above the pelvis) or lower (pelvis above the head)
chest The technique of doing the exercise is the same as the dumbbell bench press.
on a horizontal bench. Повторите по 10 – 12 times.
To work the inside of the chest, lay down on
horizontal bench in the same position as in the normal bench press
holding dumbbells on outstretched arms above oneself. Deploy your
hands so that the palms are facing each other and touch
dumbbells.
Then, bending your elbows, lower the dumbbells to your chest, and for a few
centimeters to touch the muscles to force them back to the original
the point. Repeat 10 – 12 times.
