Please contact the sports club. Pass the mandatory fitness test, which includes not only the study of your body's capabilities, and diagnostics supply. And so it may be that you will be quite a properly selected diet.
Select a personal trainer and work out with him an individual training program taking into account the level of your physical condition and characteristics of your body. Keep in mind that optimal weight loss with no harm to the body – not more than 1 kg per week.
Do not start the main set without warm-up approach (i.e. do the exercises without additional weight held on the chest) 12 reps. After that 5 sets of 10 repetitions with the weight already. Do the exercises slowly. Pick a working weight that at the same time and not overexert, and to make the muscles of the abdomen to work.
Ensure that your abs worked as it should. For this you can practice first on a normal bench, in order to determine what groups of muscles you used during exercise. It is believed that this complex is sufficient to perform only 1 time per week to achieve the desired effect.
Do the exercises with light weights or do spinning classes. Such exercises it is enough to perform 3 times a week for half an hour. Possible to combine exercises that strengthen different muscle groups and not just stomach, to figure were perfectly formed
Suck in the belly when you walk and don't slouch. Perform similar exercises at home. Start your day with a good charge or run. Rationally eat. If you want to get rid of belly, you need to take care of the body as a whole.
Advice 2 : How to reduce belly man
Pessimists perceive their shortcomings as a sentence, and optimists as a guide to action. If your not moderately plump belly does not fit into any framework, it makes sense to get rid of this ballast, and not carry it through life as a family curse. Fortunately there are proven ways, how to do it better.
You will need
- - review diet and diet;
- - increase cardio;
- - add the abdominal and back muscles.
Get rid of excess fat. There are many possibilities: running, Cycling, walking up the stairs. Pump up the muscles to burn off excess energy.
Start eating discipline. In order for the body not garnered the fat in the area of your waist, eat every 2.5–3 hours. Do not forget to include in the diet lean protein and vegetables. When the body to understand that hunger does not threaten him, the fat will disappear.
Eat 60% of your diet in the morning. Eat those foods only for Breakfast. The fact that insulin is responsible for fat accumulation, the evening produced much harder. He holds a high fat content, and all the food goes straight into the "emergency reserve".
Another reason for a large bellyand weak muscles. They stretch continuously for a long time. Gradually, these muscles lose their ability to hold the stomach, and he falls forward. Muscles are able to contract, just give them this opportunity. Eat early in the morning and small portions. If you avoid the bloating, the muscles tighten themselves.
Train yourself to constantly involve the stomach. Not only in front of the mirror, but when no one sees you. Gradually it will become a habit. If you want to obtain a tangible result within a short time, you will have to do special exercises. Flip through sports magazines or get advice from a fitness instructor and exercise.
Strengthen your posture. For a direct answer back muscles of the spine. If they weaken, you start to slouch, your back arches, emphasizing the size of the stomach. Don't forget in the gym to pay attention to the muscles of the back, but in everyday life, keep your back straight and sitting, and standing. Dancers call it "feel their position". And the dancers there are no big bellys.
Do stretching of the hip flexors. Sedentary work those muscles running along the back of the thighs, weaken and cease to help the back muscles to support your lower back. And then it's simple: the lower back is weakened, the stomach bulging forward. And you need it to stretch, because the physical strain on these muscles in exactly the same way reduces their elasticity, which prevents their normal operation.
Add to your menu of Korean salads. They contain phytoestrogens, which distribute the fat throughout the body, not letting it accumulate in one place.
Advice 3 : What exercise is suitable for the sides, buttocks and thighs
Beautiful and trim figure is not only the pride of women, but also the opportunity to attract admiring glances of men. One of the most problematic areas of the fair sex, experts believe the buttocks and thighs. But to make these perfect body parts can be, we need only to choose the right trainer.
On the sporting goods market there is a huge range of simulators for every taste and wealth. Only to choose from such diversity is sometimes very difficult. If we talk about simulators, which help to focus on the buttocks, thighs and hips, then the rating will look as follows: in the first place by efficiency – stepper, followed by the elliptical and the stationary bike, and completes the Quartet running track.
From fitness instructors and professional athletes very skeptical attitude to the climber. This is due to the too narrow focus of the simulator, but in the struggle for a beautiful ass and a firm butt stepper exercise machine – the first assistant. Another undoubted advantage of this machine is its compactness. Small size allows you to use the simulator at home, and even apartments, where space is limited. It is only necessary to select mini-stepper, which after practice you can easily clean under the bed or sofa. To get beautiful buttocks and thighs, it is recommended to do on the Stairmaster 5 days a week for at least 30 minutes. In this approach, the result will not keep itself waiting.
Following trainer – elliptical. Motion it resemble a ski trip: feet and hands move alternately. Elliptical trainer, in contrast to the stepper, uses a lot more muscles and allows you to work not only your lower body but also the whole body. In addition, the impact load on the joints and knees on the ellipse is substantially lower than any other trainer, and contra-indications to occupations with less. Therefore, even though an elliptical trainer and less effective for the legs, thighs, hips and buttocks, but more gentle to the joints.
If we talk about the bike, it is also very good and can help get a beautiful and toned legs. The problem lies in the following: not everyone knows how to correctly on the simulator to do. Some people, when you sit on the bike, relax and twist the pedal on the machine while reading a magazine or talking on the phone. But that training was successful and gave the desired result, you need to sit correctly, keep your posture and don't "fall" in different directions. Only with this approach, when all muscles are gathered and work to attain a beautiful body. To do on a stationary bike every day for 30 minutes.
And the last simulator, which will help to work the muscles of the legs – the treadmill. It in the involved calf muscles by changing the angle of the incline you can increase the load on the buttocks and anterior thigh. In addition to this treadmill contributes to the overall slimming of the body. For optimum fat-burning and mouth-watering give the figure forms, it is recommended to do 5 times a week. You need to run 45 minutes at a low speed, without stops and breaks.