Instruction
1
To deal with fatty folds in the abdomen and sides is best in two directions: making a set of special exercises and adjust your diet.
2
In order for exercise to be effective, they need to do at least 3-4 times a week, performing on several approaches at once. Between sets you can leave a small rest breaks, but not more than three minutes. To make classes easy for you, don't eat immediately before training and immediately after.
3
Begin with gentle exercise to warm up the muscles. It can be a regular set of exercises for warming up, but you can also spin the Hoop or jump rope.
4
After about 10-15 minutes you are ready to use. Start with torso twists, they need to make at least 20-25. To enhance the effect, you can pick up dumbbells or plastic water bottles. Continue with exercises tilt and circular rotation of the torso.
5
Then lie on the floor and do leg swings up and to the side. They can be done lying on your side or on your back. When the leg is raised, hold it in that position for a few seconds, then lower. In one approach, do the exercise 15-20 times.
6
In order to quickly get rid of the abdomen and back, some exercises is not enough. Food also need to be adjusted. Try to completely abandon carbonated drinks, sauces based on mayonnaise, fatty and sweet products, fast food, and processed foods. These products tend to be deposited on the waist in the form of fat folds.
7
In the first half of the day, eat high-calorie foods as morning meals usually turn into energy, but in the second half of the day, it is better to focus on foods rich in fiber such as cereals, legumes, fruits and vegetables, grains, algae and greens.
8
After 19.00 hours, it is advisable not to eat at all, but if hungry, eat an Apple, low fat cottage cheese or yogurt, drink a glass of yogurt. By following these simple rules, you have a few days you will be pleasantly surprised at how to begin to change your figure. The stomach and hips will begin to disappear right before your eyes, and you will feel the lightness throughout the body and unprecedented surge of energy.