Boka and stomach are often the most problematic areas of girls.Curls of Nift are prevents entry into your favorite jeans and adapt to the figure that does not match the socks of a narrow dress.Let's try to find out how to find the workouts you have to do to eat properly and take parties.
Physical activity is an important part of weight loss.The most effective exercises to help you remove the stomach and parties have collected for you.
A number of trainings to lose weight
Warm-up.You must start with warming a hot complex.Start kneading the compounds from the top to bottom.The heads of the head, the circular movements inside the shoulder and elbows, slopes side-down slopes - this is the minimum.
First exercise.The main exercise is busted in different versions.This part of the fitness complex is employed, a static and dynamic burden.An additional load is obtained by rear muscles - thus you will form a strong muscle corset.
Lie on top of the carpet, stand on the ground, bend your hands to make your hands behind your head.Now raise the upper part of the body and slowly return to the original state.
Attention: Very high upgrade: You can go to bed slowly as the shoulder blades come out of the floor.
Do you feel tension in the neck?So you are very actively raising it.Try to look at the ceiling by holding your neck in a static position.
Second exercise.The legs of the legs.Helps use the low muscles of the press.
Lie down on the carpet, stretch your feet straight and join each other.Now raise your feet in an angle of 30, 45 and 90 degrees, try to climb a few before leaving your feet.
Do you feel stress low back?Put your palms under the hip.
Third training.A strong blow to oil will lead to the union of previous elements.Lie on the floor, raise your feet up with an angle of 90 degrees, now lift your body as wrapped, try to reach the socks.
Fourth training.Bike.This element is ideal for learning parties.
Go to the carpet, lift the bent legs in the knees, close your palms to the back of the head.Now try to raise the body, to reach the right knee and vice versa left.The knee and elbow must move towards each other.
The fifth training.Lateral bar.This differs from a classic that encourages the lateral muscles of the press and encourages oil to burn oil.
Lie down on the side.Climb over the elbow or palm depending on the level of training.Leaving a contact point, tear the legs from the ground: the foot of the lower leg.Stay as long as possible in this situation, then repeat the complexity to the other side.If you want to download the body, please swing with a supported foot.
Hitch.This is the final stage of this training to remove the parties.We need to normalize the heart rhythm and relax the muscles.Fly over a few minutes or follow slow trends to the side and legs.
All these exercises for the waist and parties are easy to do, do not require comprehensive physical education and can even do it at home.Boring at home?In addition, you can reduce the stomach in the hall, in addition, the extraction will go faster using phytbolbol and special rubber bands.
Cardio education to reduce your waist: Will there be an effect?
Well!Cardio helps to lose weight, of course, the weight will leave only the parties and abdomen and the whole body.If you do, fast walking, jumps - 45 minutes, the pulse will be above 120 beats), then the blood circulation will increase in the fat tissue, and the metabolism will accelerate.
Where does fat come from these parts of the body
Excessive volume in these areas appears with a large number of calories consumption: Sweet, flour, buttons increase insulin levels.It is an ideal construction material for the formation of subcutaneous resources.In addition, this is due to the weakening of the press after birth.
Therefore, physical activity should be combined with a harmonious diet - this 2 factor will yield great results in the complex.
Remember: You cannot lose weight in just one part of the body.By combining proper nutrition and sports, you will see that the whole body is completely strengthened.
A flat abdominal rules
- There is no stress!Stress increases hormone levels - Cortisol.Will have excess to combat the source of influence.Complex week?Go to the massage, sleep in the bathroom, drink grasses or valerian extract drink.
- Little alcohol.Is a familiar expression in a beer's belly?It may seem from any alcohol rather than beer, but also has a large amount of sugar in popular cocktails.The main threat is to stop managing himself in the use of alcohol, every kind of snacks and sweets are climbing.It is better to drink white dry wine.
- There is no high-capalory dish.Should be reduced to or not to like, fat and harmful amount.Remember to lose weight, a calorie shortage is needed.But here you can choose a suitable option for yourself: refuse pizza or run half an hour in the park?
- More vegetables and fruits.Contains fibers necessary for your body during weight loss.The fibers of fresh products fill the body, the feeling of hunger will not feel much.Add white fish and meat to the diet, but it is better to replace white rice with brown - you don't need food with high starch content.
- Blacklist.Think in advance how to replace ice cream, hamburger and lemonade.All these dishes have low -calori analogues.You can ice cream from the banner, made from all grain bread and steamed chicken cuts in the hamburger.
- Follow the water balance.The universal norm of water consumption is 8 cups a day.This amount will accelerate metabolism, make the skin elastic and smooth.First there was more than the stomach water - it's not the case.The body of water exchange in the body is simply set.
- Physical activity.The main helper in the fight against extreme centimeters.With proper nutrition, it will give you a quick and high level.You can achieve with the help of a coach in both home and in the hall.
