For many women and men, the problem of fat folds in the side area has always been relevant. To get rid of this defect in the figure, you need to perform a whole set of tasks that will help improve the external and internal state.
Necessary
- - a healthy diet;
- - sports wear;
- - gym;
- - skipping rope.
Instructions
Step 1
Evaluate your daily diet critically. If you have a problem with excess weight in the side area, then this is a sign of a slight degree of obesity. This means that the amount of calories that goes into the body is more than it needs. Fats simply do not have time to be spent and go into the layer.
Step 2
Eat more healthy foods like vegetables, legumes, cereals of any kind, fruits, etc. Do not consume more harmful foods such as fast food, fried meat, convenience foods, carbonated drinks, etc. Also drink more clean water. This will help free the internal organs of toxins and toxins, which most often lead to excess weight.
Step 3
Do warm-up exercises every morning. Before the main load during the day, it is recommended to do a few simple actions that will burn some calories and invigorate. Here are some exercises that will be useful: bends forward and backward, "mill", backbends, hand swings, twine, press. Do each of them 20 times.
Step 4
Jog 2-3 times a week. Cardio training will promote a faster metabolism, strengthen blood vessels, heart and lose excess weight in the lateral area. For starters, it will be enough for you to run for 10-15 minutes in one workout. Gradually increase the intensity of the distance and its mileage.
Step 5
Perform jumping rope. This exercise is very effective for losing those extra pounds. Start with 15 minutes of light jumps and work out to half an hour within a couple of weeks. During this time, with proper nutrition, you can lose 2-3 kg of excess weight.
Step 6
Do bends and turns with a light bar. Reinforce the results with resistance exercises. They will help to make the muscles elastic and relief. The first exercise is bar bends. Place the shell on your shoulders and bend over, keeping your lower back straight. Perform 3 sets of 15 reps. Then, with the same weight, make turns to the left and right. The number of sets and reps is the same. As you exercise, hang extra weights to maximize the impact of the exercise.
