Exercises to lose weight and parties

If you follow your nutrition, you can find that one day you can't be able to match your favorite jeans.The body was empty and remained excessively oily pile hanged on his stomach and sides.It is easier to remove it over gaining weight.But you can fix the situation even if you can't prevent it.

There are a set of exercises to lose weight, it can also help you quickly and effectively.This time you will need only one drop of determination and will for not making discounts.Then, you can see the first results after a monthly exercise.

How to get rid of oil in the stomach and sides

It would be easier to say how to prevent his appearance.But now you are interested in something other than in this page.

You need to follow several convoys to remove:

• Follow the correct diet.
• Carry out cardio carnates regularly.
• Implement a complex for belly and parties.

The first two aspects of this article will be discussed shortly and the third point should be carefully demolished.

If you observe all three conditions, it is possible only to remove the surplus.There is no miraculous exercise that can be saved from oil.

This will happen only when you have a calorie deficiency.It can only be caused by diet and cardio loads and the lessons will only help improve the shape and tone of muscles.

Proper nutrition

Proper nutrition is the foundation stone of all weight loss process.Many of your favorite products provide you with a bear service;Converted into additional pounds.You must exile them completely out of the diet to effectively extract oils.These include:

• All fat, fried and salty food;
• Fast food;
• Alcoholic beverages;
• Sugar products and sugar herself;
• bread products;
• Chips and other snacks.

The preferred must be supplied to boiled or steamed food.The products that are useful during this period include vegetables and some fruits.Moreover, you should use enough water to lose weight at least 2-2.5L of water per day.

Physical activity

Calories in the body can be achieved not only at the expense of the diet, but also with active combustion.In other words, you should spend more calories a day than you are consuming.It is very difficult to achieve this without strong cardio loads.So take a daily time:

• Escape or walk;
• The bicycle driver;
• Swimming;
• jump with jumping rope;
• To carry out cross fita complexes.

First of all, the loads should be long.You can run for 10 minutes, you can go deadly and home.In this situation, you do not practically burn extra calories.

Another thing, when you run away in the middle pace within an hour.The effectiveness of this method will be several times higher.

The stomach at home can be removed quickly

There are special abdominal complexes that if they do not produce a large amount of fat, at least return the visual harmony of your habit.Designed to tone the muscles of this area.So you will look very delicate and more attractive.

Home exercises to lose weight:

1. Plank - is considered the best to remove excessive volume.It improves the muscle tone of this region and allows the whole body to work well at a time.Moreover, there are a large number of changes.For example, a bar with turns will only allow you to prepare a harmonious waist, not just the abdominal muscles.
2. Vacuum - allows you to reduce cultural effectively.You will see the first result from several weeks.The permanent experience will be eliminated to 10 cm in the abdomen per month.

You can learn more about the bar and vacuum from other articles on our website.A brief instruction will be added to the next exercises.

1. Tilts to the parties to the dumbbells - strengthen the muscles of the crust and the oblique muscles of the press.Take Dumbbells in your hand, get up straight.First, make 50 trends on the left, then to the right.
2. The return of the work is back.The starting position is the same as in the previous training, now your hands should only be held in front of the chest.Fix 30 turns in each direction.
3. Bump.A classic press training that allows rectus abdominal muscle.Sleep on the floor, twist your feet on the knees and put it on the floor.Put your hands behind your head.Implement this position, the elevators of the work so that they can leave the shoulder blades from the floor.About 30 repetitions should be carried out at a fast pace for training.
4. Side twisting - Work the problem area of the parties.You can almost be done almost in the same way with the usual twisting, and you need to pull the left elbow on the right knee and vice versa during the difference.Also, overall 30 repetitions, 15 for each side.
5. The cat - allows you to improve the back picture.Stop all four to do this.First, pulling the stomach to the maximum, bend on the lower back.Then, bend in the opposite direction without weakening press tension.
6. Legs of the legs.Helps to work the lower abdomen.For its execution, sleep on the ground, put your hands freely along the body.Take straight legs from the floor with a turn and lift up to about 45 degrees.Should be performed 30 times for each foot.
7. Touching the heels with your hands.To do this, sleep on the floor, twist your feet on the knees and place it on the floor.The hands are flat, stretching throughout the body.Reduce the shoulder blades slightly and ribe the heel of the left leg with the left hand.Then, repeat for the other leg.It is carried out continuously, 30 repetitions for each side.
8. Throw the legs.Allows you to produce oil from all over the abdomen.For its execution, stretching to the ground, the hands are steep in the body.In this case, put the bent legs on the left, then put it on the knees on the right side.During the execution, the claim should only work in the muscles - do not help your feet.Perform 20 repetitions for each side.
9. Twist on the side.Lie on the left side, the legs are flat, on the floor of the left hand, behind the head.Fix this position, twist side.Perform 20-30 repetitions for each side.

There are also special simulators that help to remove cultural.These include:

• The hoop - as Pilates does not include the program of many methods.Every day, the rotation of the ring for 30-40 minutes will help you get rid of the oil in the stomach.
• Instead of a hoop, the Hula-Hoop simulator can be used.
• Another simulator to lose weight is the Soviet "Health Disk".If you work in 20-30 minutes daily, then you can remove more fat.
• You can burn fat in the stomach using a sports ball.Lower your legs down, you need to rest on the floor with palms.With a little bent your knees, on the left, then make a roll on the right side.Repeat 20 times for each side.
• You can get rid of the abdomen using a gymnastics bar.Put it on your shoulders, stay straight.From this position, the maximum left, then turn right side.Repeat 20 times in each direction.

Fitness rehearsals may differ to lose weight.These include:

• Twist on a crossover.Asp the rope stalk on the crossover, set the necessary weight.Go to the simulator, hold the handles and hold on both sides of the head.From this task, using the work of the press muscles 25-30.
• You can also use a special press for the press.It's good to perform on a gymnastics carpet.The simulator should roll from the position of the classic bar.
• The trick of the bottom block in the crossover.Helps use the waist region.Put the small handle in the bottom block of the passage and put it towards him.By picking up the handle in his hand, carry out trends.Perform 30 repetitions for each side.

How to remove stomach and sides in a week

Remove the stomach and the parties in a week, is extremely complex, but performs the task.Of course, the results will not be so amazing, but they will notice.

To do this, you must consume protein foods, mainly by minimizing the amount of carbohydrates and fats.

You also need to deal with cardio loads at least 2 times a day.They can also be attributed to a weak physical fitness in both a run and ordinary walk.

The most effective exercises you need to focus are: bar, vacuum, twisting on the side, using a classic twisting and press video.

Just like cardio cargo, this complex should be performed several times a day.If you divide the above exercises into two parts, one person is second in the morning and evening.

If you want to eliminate excess, you must be able to compatible with diet, classes and cardio loads, excuses and self-employment.In this case, you can even delete the volume of belly in a week.