- 1 Как убрать жир с живота и боков у женщин в home conditions?
- 1.1 Set of exercises
- 1.2 A quick way to remove extra centimeters at the waist for
a week
- 2 How to remove fat from the abdomen and sides in men?
- 2.1 Exercise Program
- 2.2 Japanese method
- 2.3 Massage technique
- 3 Video lesson for beginners
Overweight and body fat are a pressing issue.
for both women and men. Especially noticeable is fat in
the abdomen and sides. These problem areas can be easily eliminated,
changing your diet and applying a special complex
exercise.
How to quickly remove fat from the abdomen and sides, and what for this
there are exercises, we will consider further in the article.
Contents
How to remove fat from the abdomen and sides in women at home
conditions?
To find an effective program that allows you to quickly
сроки избавиться от жировых отложений в home conditions, нужно
know what causes them to appear.
Основными причинами появления жира на животе
and the sides are:
- eating fatty, high-calorie foods (fried, flour,
smoked, fast food and any “fast” carbohydrates); - frequent stress, excitement, the prevalence of negative
emotions; - unhealthy sleep;
- sedentary lifestyle;
- unbalanced diet;
- frequent overeating;
- meal at night;
- the presence of parasites in the body, etc.
Removing fat from the abdomen in a short time will help a woman
highly effective multi-plan training program. Such
program to eliminate fat from the sides and other problem areas, you can
применять и в home conditions.
The slimming technique is based on the following.
principles:
- optimistic mood, reducing stress and
unrest; - regular exercise and exercise;
- correct day regimen;
- drinking enough liquid (2 liters of clean
water per day); - compliance with the diet;
- the use of fat burning cocktails, products;
- application of massage.
The correct mode of the day involves:
- sleep, lasting 6-8 hours;
- taking clean water on an empty stomach;
- last meal 3 hours before bedtime;
- eating food at the same time at intervals of 2-3
hours; - regular exercise;
- sufficient rest after exertion.
For slimming problem areas: abdomen, sides, woman
необходимо подобрать для себя эффективную диету и
normalize the diet.
Диета должна быть направлена на снижение жирных и
high-calorie foods and minimizing “fast”
углеводов. In the diet you need to include: proteins, healthy fats and
�”Slow” carbohydrates.
To lose weight, a woman must refuse
from:
- roast;
- acute;
- smoked;
- flour;
- sweets;
- confectionery
- fast food;
- carbonated drinks, etc.
Употребление соли должно быть сведено к
minimum, because salt retains water in the body and slows down
the process of losing weight.
Основу питания должны составлять
The following products:
- low-fat varieties of fish and meat;
- milk products;
- cereals (porridges, durum macaroni);
- seafood.
The daily rate of carbohydrates can be obtained
употребляя:
- dried fruits;
- cereals, and hard pasta varieties;
- olive oil;
- dark chocolate in small quantities.
To effectively remove excess fat from the abdomen and sides, and forever
избавиться от этой проблемы, помогут физические
упражнения. What exactly, consider next.
Set of exercises
Strengthened home workouts allow you to remove the fat from the sides and
belly, and also significantly reduce the size of the waist. Slimming
problem areas will bring results only if
observe the regularity and intensity of training.
An effective method of combating fat in the abdomen will be
abdominal exercises:
- Stand on the elbows – “Plank”;
- �”Bicycle”;
- �”Scissors”;
- Lifting the legs in the legs (you can do exercises on the street);
- Twisting with upside down;
- Side plate;
- Lateral twisting (on the side);
- Exercises on the lower press;
- Reverse twisting;
- Twisting with outstretched hands;
- Twisting with body lift, etc.
To reduce the sides and make the waist elegant, they will help
special exercises on the side of the thigh:
- Classic squat;
- Kickback;
- Squat with dumbbells;
- Jumping rope;
- Swing back and to the side;
- Lugs with the abduction of the leg back;
- Lunge with leg abduction;
- Hoop (hula hoop), etc.
Быстрый способ убрать лишние сантиметры на талии за a week
Можно ли в home conditions убрать жир с живота и боков за
a week? Of course! But, such a task is feasible only when
the right approach. During the week the woman will have to follow
with your food and actively train.
Healthy diet, diet, low-calorie food,
употребление большого количества воды и спорт — только
Such a systematic approach will achieve the desired result.
Чтобы убрать жир с живота в home conditions за короткий
term, you need a set of exercises for specific zones. Kinds
The exercises have been described above.
It is desirable to add morning runs to them. You can even start
daily swimming pool. After all, swimming contributes to weight loss and
makes the body elastic and fit. Accordingly, the problem zones:
the stomach, sides and “thighs” will significantly decrease in size and
will take a slender shape.
To remove extra centimeters and lose weight,
it is necessary:
- follow a diet;
- eat right;
- adjust the diet;
- eat protein and fiber;
- eliminate high-calorie foods;
- to drink a lot of water;
- eat fractional;
- do not eat at night;
- eliminate alcohol;
- limit sugar and salt intake;
- exercise daily.
Active training should be directed burning
подкожного жира и «шлифовку» проблемных зон.
Важно нарастить мышечную массу и подтянуть свое
body..
How to remove fat from the abdomen and sides in men?
Large belly and fat folds in the sides are frequent
companions of men, especially after 35 years. To this age
metabolism slows down, resulting in an extra
weight.
Remove fat from the abdomen, sides and lower back
The following measures will help:
- physical activity program, including running,
swimming, walking; - high intensity workouts (exercises for problem
zones); - исключение из рациона confectionery, алкоголя, продуктов
fast food that will interfere with weight loss; - food with the restriction of fatty foods, fast carbohydrates;
- inclusion in the diet of fruits, vegetables, cereals and low-fat dairy
products; - regular protein intake (lean meat, fish, eggs);
- drink plenty of water – 2.5 liters of water per day.
Exercise program
In order for a man to achieve ideal forms,
active physical training. It is important to work hard every
day and do not miss classes.
В home conditions рекомендуется выполнять определенный
a set of exercises using dumbbells and weights. You can also go out
to the street and engage on the horizontal bars and parallel bars. So complex
approach will achieve the maximum result.
Перед каждой тренировкой необходимо выполнять
разминку. Это нужно для того, чтобы разогреть
muscle and prepare the body for further exertion.
Убрать жир с живота и боков в home conditions
Special exercises will help:
- Twisting on the side;
- Twisting on the back;
- raising the legs while lying down (exercises on the lower press);
- Lifting the legs in the wall (outdoor exercise);
- Tilts to the sides with dumbbells;
- Regular squats;
- Squats with dumbbells;
- The rise of the legs with an emphasis on the elbows;
- Exercise “Prayer”;
- Twisting with twist;
- Mahi and lunges;
- Exercise “woodcutter”
- �”Plank” side and normal;
- Occupation on uneven bars;
- Pull ups.
The number of repetitions: 40-60 times (3
approach).
Also to ensure that the abdomen and the lateral area are significantly
уменьшились, необходимо регулярно заниматься
swimming.
Japanese method
There is a Japanese method of losing weight. Он помогает не только
quickly remove fat from the abdomen and sides, but also lose excess
pounds.
The founder of this technique is considered to be Japanese, Miki Ryosuke.
The exercise he originally developed should
neutralize back pain, however the exercise helped to lose weight on
13 pounds and significantly reduce the waist.
Japanese method борется с лишним весом, позволяет
get rid of the abdomen and other problem areas, and also effectively
corrects posture.
Техника построена на правильном дыхании: сперва
you need to take a 3 second inhale and then exhale for a duration of 7
seconds
Technique exercises:
- Stand exactly. The back is straight.
- We make a small step. One foot should be in front
second behind the body. - We put our hands forward with palms up and slightly spread them out.
to the parties. - We distribute the weight on the leg behind.
- We strain the buttocks.
- We start to take a slow breath for 3 seconds, lifting
arms over head. - Затем с силой выдыхаем в течение 7 seconds We try to strain
all the muscles of the body. - At 7 seconds we raise our hands upwards.
- Return to the starting position.
Perform the exercise daily 5-10
minutes
Эффективность метода обусловлена тем, что
fat mass consists of oxygen, hydrogen and carbon. Inhaled
we oxygen, reaching the cells, splits them into water and carbon.
Accordingly, the more oxygen our body uses, the more
more fat will be burned.
Massage technique
Massage is an effective way to lose weight quickly and
significantly improve your body. Massage improves blood circulation.
making the skin healthy and elastic.
To remove fat from the abdomen and sides such techniques will help
massage:
- Щипковый — по часовой стрелке в течение 10
минут защипываем складки проблемных зон с усилением
push. - Водный массаж — делаем массаж
directed by a stream of water for 10 minutes clockwise,
periodically changing the temperature. - Десятиминутный ручной массаж — усиленно
we massage the mitt problem areas (sides, abdomen) for 5
minutes using circular motions.
Video tutorial for beginners
For clarity, the example is recommended to use video tutorials.
Such a “visual” technique allows achieving accuracy at
выполнении exercises.
Video lesson “How to remove fat from the abdomen and
sides “:
