Want to get rid of extra centimeters on the waist? Masa telah tiba untuk mengetahui latihan untuk penurunan berat badan perut dan sisi di rumah untuk wanita, yang boleh dilakukan dengan berat badan anda sendiri tanpa dumbbells dan simulator.
Implementing a set of exercises regularly, you will see significant results after a short time.
10 most effective exercises from fat in the stomach and sides
We train the ability to leave the kitchen!
Yes, yes, you're not mistaken; This is the first and most effective of all exercises to lose weight for women. I want to make sure that you read it, if you decide to chew the training complex immediately.
80% of the diet. 20% of training. Don't forget!
Sekarang cuba kompleks pertama yang dicadangkan dalam artikel ini, ia terdiri daripada 8 latihan terbaik untuk menghilangkan lemak yang berlebihan dari perut dan mendapatkan otot akhbar.
Book
Mulakan dengan kedudukan berbaring di atas lantai atau gimnastik dan perlahan -lahan mengangkat tangan anda ke lutut supaya badan anda membentuk huruf V. Kencangkan otot akhbar dan gunakan kekuatan badan untuk mengekalkan keseimbangan dalam kedudukan ini.
Hold as long as possible.
Repeat the movement once a minute as you can.
Bicycle
This exercise is No. 1 in the world in the effectiveness of the newspaper! The only thing you need to follow is that you don't move too fast when you do it. Make every repetition slow and be careful.
Start with 3 approaches 35 repetitions for each foot. Bring the 50 to each side.
Rotate Russian
The biggest mistake made by people, doing this exercise, is that they do not hold their back. Try that the back is as straight as possible, and do not fall on the side. If you are not sure if you do the right thing, practice in front of the mirror.
Keep your back straight, stick your chest forward. If this form is too "easy", take 2-3 pounds.
Exercise: Start with 3 approaches generally out 20 repetitions (slow moving). Then you can take the dumbbell.
Touched the socks
This exercise should make you feel the lower and upper newspapers. Extend your hands to the ceiling, the back should be pressed tightly to the mother. Remember that during the entire training, the lower back should continue to be pressed to the floor.
Exercise and try to touch the socks (if it doesn't work, it's okay, just stretching as high as possible), then back to the starting position, this is a repetition. Repeat the movement as much as you can in a minute.
Superman
The fat in the back is not less than a pair of bright yellow rubber slopes. Don't ignore your back, it also forms a line.
Lying on the stomach, raising your arms and legs at the same time as high as you can for 30 seconds. If it's pretty easy for you, try to hold the situation for 1 minute. Exercise: Start with 4 approaches so that there are 10 overall repetitions.
Planck with jump
Start with a stopping stop and, cover your feet, just jump so that the first knee becomes one, because the elbows are on the other side, then return to the starting position. Change the side with each jump. Make sure the newspaper is tense all the time. Repeat as much movement as you can for a minute.
The socks variations touched
Start by lying on the floor. Raise your hands and at the same time raise the opposite leg. Bend the second foot on the knee and reduce it to the floor to support, keep the newspaper muscle in tension. Repeat the movement as much as you can in a minute.
Classic rotation
I think we all know how to turn around. . . Make sure you cause the newspaper -frying muscles, in the movement. Concentrate more to use the case than the number of repetitions. Slowly and properly done turning more efficiently than a rapid repetition. Do as much movement as you can in a minute.
If you like this article about fat burning exercises, and you want to get a full plan for home training like this, see our 21 -day weight loss marathon.
Within 21 days, people dropped from 5 to 10 pounds, and they were truly happy with this. But in addition, we get reviews from those who are taught how to change their habits in food and find a diet that helps them in the long run.
30 -day complex for newspaper tone
In the meantime, how you feel with a flat stomach and without it, is a gap. Imagine how it felt like wearing a tight peak? Don't cover the reflex all the time with a handbag in the garden? With fun eventually eliminating off the beach. .?
This may seem impossible, but if you follow this simple plan, it will be realistic to get rid of your stomach. Yes. It's for you!
And here we are ready to help you. This year, we combine the team with a fitness coach to create for your new 30-day marathon and is completely exclusive to burn subcutaneous fat in improving the newspaper muscle tone.
We directly hear how you cry out: and how is it different from all such newspaper programs? Our marathons are specially designed to be less complicated and more satisfied! The plan is organized in such a way to solve the major muscles in the stomach, performing easy exercises, so you can easily integrate the classroom in any of the dense tables.
Therefore, promise yourself to feel good this summer, lose weight and focus on our 30-day gymnastics marathon for stomach tone. Download and print the plan with the pictures below, attach it to the refrigerator, closet, via TV - anywhere, if only he will focus on the goal. We also include pictures of how to make every movement, so you don't get caught up in anything. You don't need expensive subscriptions to the gym, or personal training programs!
All you need is to cook your favorite swimwear for this season. This summer you will be ready to put it more than ever!
How to train:Follow these simple leadership steps to eliminate the advantages of the waist. How to do this 30 -day marathon training is shown below if you are not familiar with the implementation technique.
- Movement 1: Planck on elbows and knees. Make sure the elbows are properly under the shoulder and do not bend the pelvis.
- Movement 2: Simplified burpi. Put your hands on the floor and take the emphasis on lying down, repeatedly, then the second leg. Then, in the same way, tighten your feet into your hands, straight up and stretch your hands.
- Movement 3: Planck on elbows and socks. Put your socks and lift your knees and hips from the ground. Wipe the weight forward so your nose is in front of the finger and pull the navel.
- Movement 4: Full Bourpie. Put your hands on the floor and throw two feet back at the same time to be at the end of lying. Then, in the jump, tighten your feet into your hands again and jump up, ripping your feet off the floor.
- Movement 5: Planck at the end of lying. Put your hand out on the floor, making sure the wrist is in the same line as your shoulder and progress to the socks.
- Movement 6: Burpie with push -ups. Do everything in the same way as in the previous paragraph, only when taking emphasis, do one push -up: bend your elbows and go to the floor before jumping. If it's hard for you, before your push -ups kneel.
How to get rid of excess fat in your stomach is a complete leadership!
A flat stomach is what many women miss passionate. However, removing fat means not only to look good in bikini.
Today we know more than the diet, and although it is not so scary if you are soft in some places, but excess fat in the lower abdomen and sides can be very dangerous for health.
To determine if you are overweight, you can by measuring the body mass index (BMI), but, according to the national health service, the level of risk can vary depending on where it is accumulated. And overweight is one of the most dangerous.
"A large amount of fat in the waist (compared to fats around the back and hips) makes you more at risk for diabetes and heart problems, " he said. Healthy waist for men less than 94 cm (37 inches), for girls it is less than 80 cm (32 inches).
Each year's obesity leads to 9, 000 premature deaths and can reduce the lifespan by 9 years. It is also associated with serious heart problems and can increase the risk of heart disease, breast cancer, colon, prostate and type 2 diabetes.
We are always bombarded by the news of the latest dietary achievements, which we need to eat more than this, less we need to try our training at home. . . But what's true -actually works if you want to get rid of fat from the stomach?
Mobile
Those approved when everyone thinks that to weigh less, you just need to eat less. The government recommends adults to engage in two forms of activity: aerobics and the power to maintain a healthy weight.
These classes should include 2 hours 30 minutes "from moderate to intensive" weekly aerobic activity (jogging, swimming, walking, jumping. .
If you want to lose weight and focus on weight gain with exercise, try these 10 exercises for flat stomach. For them, you will not need expensive subscriptions to the gym, or stylish personal coach, and, best of all, you can start today!
Eat wisely
No, here we won't tell you that you just need to eat less to get rid of the hated fat from the side and on the stomach. But you need to make choices in favor of healthier foods and snacks, to feel good inside when you look outside. If we talk about fat burning, there are many easy ways to form a day -day diet, we recommend this superf product on the list below - they are guaranteed to put your diet on the right track!
A fat burning product
- Copper: green with leaves, such as cabbage, mushrooms, seeds - in all of these there are many copper, which helps the body burn fat faster. The latest study of the University of California in Berkeley has shown that copper is an important part of your diet, as it breaks down fat cells used later to release energy. In addition to copper, nuts, legumes, oysters and other mollusks are also rich. Copper also prevents premature and gray aging.
- Humus: A study conducted by scientists has shown that people who prefer humus as snacks are 53% less prone to obesity and they have 51% less chances of increasing blood sugar than those who don't eat it - and that's not all. Amaters Humus Talia on average 5 centimeters thinner than those who do not add chicken peas to their diet, the study authors associate this with the fact that in hummus there is a large amount of starch and stable diet fiber.
- Nuts: This is a very simple snack, and there's a reason! Although they contain more fat than, for example, rice cookies, these fats are useful to the body and give you a longer fullness - which means that you won't reach the box with biscuits two hours after dinner!
- Olive oil: It may seem that the best way to lose weight is to avoid all "fat", but this is not the case. Mononasized fatty acids contained in olive oil can help you maintain controlled cholesterol and at the same time satisfy hunger - in the same way as nuts.
- Give: Did you know that a cup of raspberry contains six grams of fiber? As many as this powder should be remembered in the morning - try adding a few porridge at breakfast!
- Ovsyanka: If you have caught yourself at the fact that with 10: 30 you are looking for the smallest sweet, this means that you are most likely to eat breakfast, not overcome so you don't fall into blood sugar. A bowl of porridge in the morning will allow you to not feel hungry longer!
- Peanuts: nuts, nuts, useful for the liver. . . But not only, for the waist too! There are some calories in it, but there are many protein and fiber, this is the best food to calm the decision to squeeze the stomach. Try adding it to the salad - it's delicious and it's even more satisfying than just eating a piece of leaves!
- All -Grain: We all know that you need to eat more cereal bread and pasta instead of the usual one, and this is a change that will immediately affect your weight - let it be a good incentive for you to stay away from this section of the supermarket!
- Green Vegetables: Green -rich vegetables are the perfect food for everyone who wants to fix the waistline, as calories are not in it. Try to reduce the amount of carbohydrates in your meal and replace it with green vegetables - you will still feel full, but there will be no stomach!
Take a call
Reasonable nutrition and daily physical activity increase will surely help you lose weight, but if you are involved in a program that is specific to the problem area, you are guaranteed to see the desired results!
And if you are looking for ways to lose excess weight without tiring strict exercises and nutrition, be sure to study our tips on how to lose weight without dieting and to remove your stomach in a short time at home
It is for this purpose that we develop a 30 -day marathon, which includes the exercises you need, do for a month, and after that you will have a flat stomach.