Slim waist is the dream of many women. Yes, and men in combination with broad shoulders, she does not spoil at all. But it can be very difficult to drive away the hated fat accumulated in the abdomen and sides. For this, it is not enough just to do abdominal exercises. A combination of diet, aerobic exercise, and strength training is required.
It is necessary
- - low carbohydrate diet;
- - running shoes;
- - gymnastic mat;
- - medball;
- - dumbbells.
Instructions
Step 1
Don't try to drastically limit your calorie intake. Especially do this at the expense of protein foods. Protein is essential for building muscle fibers. It is the muscles that are responsible for the metabolic rate. The more muscle, the faster the metabolism, and the less fat your body stores in reserve.
Step 2
Increase your physical activity. If you have never exercised before, start by running at an average pace. The run should last at least forty minutes. It is this time that is necessary for the body to turn on the processes responsible for burning fat. Run at least three times a week.
Be sure to rest your body for 48 hours, that is, don't run every day.
Step 3
Gradually add interval training to your runs at an even pace. This means that a quiet run should alternate with short accelerations, during which you run at the highest possible speed for you. Recover your breath after these jerks while running quietly. Do not stop to catch your breath, it is better to slow down a little.
Step 4
When your aerobic training kicks off your weight loss, start strength training. Thanks to them, your muscles will tighten, work at full strength and further accelerate the melting of body fat.
Step 5
Lie on a gym mat and raise your legs, bent at the knees at right angles. The shins are parallel to the floor. Straighten your arms with dumbbells over your chest, palms look at each other, relax your elbows. Pull in your stomach and press your lower back to the floor.
Inhale, put your straight arms behind your head, and straighten your legs. The angle between straight legs and the floor should be 45 degrees. Exhale and return to the starting position.
Do 8-10 reps.
Step 6
Remain lying on the rug. The legs are raised and bent at the knees. Hands behind the head, elbows apart. Lift your head and shoulder blades off the floor. At the same time, extend your left leg and stretch your left shoulder towards your right knee. Without returning to the starting position, change your leg, stretch your right shoulder to the left knee. Do 8-10 repetitions for each side and only then return to the starting position.
Step 7
Pick up the medball. Stand straight with feet shoulder-width apart.
Straighten your arms with a medicine ball over your head, bring your shoulder blades together, pull your stomach in. Tilt the body to the right, then to the left. Try to keep your hips still. Return to starting position. Slowly lower the medball to your chest and lean forward, rounding your back. Hold this position for two seconds and return to the starting position. Do 8-10 repetitions.
