Tip 1: How to get rid of fat folds on the back
Tip 1: How to get rid of fat folds on the back
Ugly fatty folds on back upset both men and women. The reasons for the appearance of this problem are many, but you can fight any of them. The ways of solving may be different, your task is to be persistent. You need not only to get rid of fat, but also to pump up muscles so that the back does not look thin, and the skin does not hang.
You will need
- - fractional power;
- - horizontal bar;
- - Fitball.
Instructions
1
Take an examination with an endocrinologist. This type of obesity is often called "cortisone". Perhaps, it will be enough for you to lower the level of cortisol in the blood, so that the fat in the problem areas will go away by itself.
2
Do not try to get rid of fat in a particular area by doing exercises for this group of muscles. Fat is distributed under the skin more or less evenly and you will have to completely get rid of it.
3
Reduce the daily intake of calories by 10-15%. In combination with physical exercises, this will allow you to confidently reduce the fatty layer.
4
Increase the number of meals. Smaller portions are absorbed by the body more efficiently and calmly transfer into kinetic energy. Those calories that the liver does not have time to process, turn into an energy reserve on a "rainy day", that is, in fat cells.
5
Try to ensure that the nutritional value of all meals is approximately the same throughout the day. Carbohydrates should predominate in the morning, increase the percentage of protein foods closer to the night.
6
Start physical exercise with running. Regular jogging at an average pace will start the process of burning fat in your body. Do not try to run fast, it's better to run long enough.
7
Do not refuse to run in winter. Physical exercises in the cold have the best fat burning effect, because the body spends calories on heating.
8
Be sure to include in your traininghyperextension program on fitball. Unstable support will force the work into even the smallest and deeper muscles, which in normal conditions are inactive.
9
Lie down with your belly on a big fitball, back and legsshould form a straight line, feet toe in the floor. Raise your hands to your head. Slowly lean forward to feel how the muscles of the back stretch, then gently lift the body, bent in the lower back. Repeat as many times as possible.
10
Pulling on the crossbar is the best exercise for the muscles of the back. It is suitable for both men and women. At the same time, all the muscles of the back work, as well as arms and chest.
11
Grasp the crossbar slightly wider than the shoulders,turning his hands away from himself. Slightly bring the shoulder blades, strain the bark muscles and pull the body up, trying to touch the crossbar with the chin. The wider the palms are on the crossbar, the higher the load on the muscles of the back.
Tip 2: How to get rid of fat folds
Fatty creases on the body look unaesthetic. For their owner, they create psychological complexes that often interfere with finding a partner in life, affect the general state of health, and also make a person self-contained and insecure. To get rid of the problematic wrinkles on the body will help physical exercises. Do them 4 - 5 times a week and soon notice that you get the desired volume.
Instructions
1
Stand up straight, legs bring together, handslower it down. With an exhalation, tilt the upper body down, with your hands try to reach the floor. With the next exhalation, bend your knees, keeping your hands on the floor. On the inhale, straighten your legs, but do not tear off the hands from the floor. Do 10-15 sit-ups. On an inspiration with a rounded back, go up.
2
Spread your legs to the width of your shoulders, place your arms onbelt. With an exhalation, make an attack on your right leg, lift your left hand up and stretch out to it, tilt the body to the right as much as possible. On inhalation, rise to the starting position and repeat the attack on the left leg. Do the exercise 20 times in each direction.
3
Put your feet together, preferably in hands takeThe ball so that they are fixed in one position. On inspiration in a jump, twist at the waist, point your arms to the right, and your hips to the left. With the next breath, twist the other way. Do jumps for 1-3 minutes.
4
Sit on the floor in Turkish, hands folded in front ofwith a breast in a prayerful gesture. With an exhalation, lighten your palms even more, pushing them against each other for 7 seconds. Then, relax the effort. Repeat the exercise 15-25 times.
5
Lie on your back, put your hands along the body, legsbend in the knees, put the heels near the buttocks. On inhalation, lift the hips up and begin to spring up and down. Perform the exercise for 2 minutes. Lie down on the floor, pull your knees to your chest and stretch the muscles of the back surface of your legs.
6
Lying on your back, lift your legs up, palmsplace under the buttocks. With an exhalation, lower your legs at an angle of 45 degrees to the floor and make springing movements up and down. Do the exercise for 1 minute, then freeze and hold the posture for another 30-50 seconds. Lay down on the floor and relax.
7
Lie on your stomach, stretch your arms along the body. With inhalation, simultaneously lift up the head, legs and arms. Hold the position for 1-3 minutes, then relax with exhalation. Make 2 more approaches.
Tip 3: How to get rid of the fat layer
Many women, and even men, includingthe question of getting rid of the fat layer. It can appear on the sides, on the abdomen, on the hips. There are several very important conditions, the fulfillment of which will help you get rid of the layer of fat.
Instructions
1
Appreciate your diet in a new way. Look at yourself from outside or ask friends to appreciate what you eat in your daily life. To fatty layer leads to excessive consumption of harmful fats (lard, butter, pork), confectionery and flour products (cakes, pies and buns), as well as harmful products such as semi-finished products. Get rid of such unhealthy food immediately, which ruins not only your appearance, but also the digestive system. Eat only fresh foods that are easily digested: fruits, vegetables, dairy products, cereals.
2
Begin to cleanse the body. Drink water more than normal throughout the day. One liter will not be enough for you. Pour yourself in a separate container of 2 liters of clean water and drink it throughout the day. About the warm season - not discussed at all. This should be your useful habit.
3
Get rid of bad habits. Cigarettes and alcohol are often the main cause of the fat layer. Particularly harmful is the consumption of beer, which contains enzymes that change human hormones. This adds to the malignant mass of the body. At the moment there are dozens of ways to get rid of these dependencies.
4
Go in for sports. For women, shaping, calanetics, fitness and aerobics are the most suitable. Also, it can all be replaced by twisting the hoop, but the effect will be much weaker than from constant training in the instructor's room. Men are encouraged to visit the gym, as well as include a running load. You can also add a bicycle and football. It will be just an excellent cardio load, which will give an excellent effect for the acquisition of harmony.
5
Do water procedures. These include, first of all, swimming and visiting the bath 1 time on Saturday. Training in the pool is recommended 2 times a week. Swimming is an excellent sport that harmoniously develops the entire body and prevents the appearance of excess fat. In the bath, slags and toxins are removed, which can be the cause of the fatty layer.
6
Keep track of your results. It is very important to keep track of how much you lost weight in 1 week and 1 month. It used to be difficult to assess. But all the same, always look in the mirror and follow the previous paragraphs. Each small step will give you an incentive to move forward.
Tip 4: How to get rid of fat on the lower back
Fat on lower back is considered to be one of the most dangerous types of fatsediments. After all, in addition to aesthetic discomfort, "lifebuoy" at the waist is very dangerous for health. This type of obesity is often the cause of the development of diabetes and cardiovascular diseases.
You will need
- - consultation of the endocrinologist;
- - a weight of 2 kg;
- - gym mat
Instructions
1
First of all, reconsider your approach to nutrition. You need to eat often and in more fractional portions. This will allow your liver to timely process the calories from the food into kinetic energy. Otherwise, if too much food enters the body at the same time, the liver does not have time to cope with its task and the surplus of calories turns into an energy reserve in the form of adipose tissue.
2
Do not expect to get rid of fat deposits inlow back area quickly. In order for the body to start removing lipids from this area, a long period of stable balanced nutrition in combination with physical exertion is necessary. Only after that, fat will begin to melt all over the body.
3
Be sure to pay at least 40 times per weekminutes of cardio. The ideal option will be squash and tennis. Powerful swings of arms and movements and slopes of the hull in different directions will help to quickly remove fat deposits from the sides and waist.
4
Be sure to include in the weight loss program at an average pace. Running loads help to reduce the layer Fat throughout the body.
5
Do exercises with low weight, forthat the muscles being worked on did not increase in size, but, on the contrary, were tightened. Take up the medbol. Stand upright, legs wider than shoulders. Raise the ball in front of the chest on arms outstretched. Slightly turn to the right, twisting the body. Put your left foot on the toe. You should feel the tension from the left heel to the left wrist. Then, without stopping, turn the body to the left, place your right foot on the toe. Do as many repetitions as possible.
6
Sit on the gym mat. The back in the starting position is straight, the legs are together and stretched out in front of you. Hold the medallion in front of the chest with both hands. Turn to the right, twisting the body, and touch the ball of the floor to your right. Do not hesitate, take a turn in the other direction. Perform the exercise at a rapid pace for 2-3 minutes.
7
Lie down on the gym mat face down. Pull your arms forward. Legs are straight, feet are slightly diluted. Inhale and simultaneously raise your hands, head and upper body, slightly arching your back. Hold in the upper point for 3-5 seconds. Return to the starting position while exhaling. Repeat 8-10 times.
Tip 5: How to get rid of fatty creases on the stomach
Skin and fat wrinkles on abdomen may appear after pregnancy and childbirth, when the abdominal muscles diverge, or as a result of excessive eating and lack of physical activity. Get rid of fatty wrinkles will help a set of physical exercises.
Instructions
1
Choose cardio. Fat burning occurs at a certain rhythm and load, which corresponds to intense swimming, aqua aerobics, jogging, exercise bikes, etc. To increase the effectiveness of the exercises, it is necessary to perform exercises with weighting in the form of dumbbells, plastic bottles with water, etc.
2
Turn the hoop. Daily 15-minute workouts will help tighten the skin of the abdomen, "break" the fat wrinkles, reduce the interlayer. Choose models with additional weighting and massage rollers - so the efficiency from training will be higher.
3
Include in your complex exercises fortwisting. This type of exercise allows you to work out the median muscles of the press, simultaneously stimulating the oblique muscles of the abdomen. Take a position - lying on your back, with knees bent at your knees, with your hands behind your head. Perform lifting of the trunk, looking straight ahead. Keep muscle tone and do not make big breaks between exercises - a maximum of 20-30 seconds. Direct lifts change to turns of the trunk to the sides. You can complicate the exercise by adding legs and fixing the position at the highest point.
4
Perform lifting of the legs. Lifting the straight legs from the supine position, you swing the muscles of the lower press, which contributes to the gradual disappearance fatty interlayer. In carrying out the exercise, it is important to monitor the immobility of the arms and shoulders, which should be pressed to the floor. Do lifts slowly, fixing the tension that arises from the training. Side exercises work on the oblique muscles of the press - lift the right leg, lying on the left side and vice versa.
5
Turn the "bike". Circular movements with their feet work through the central part of the press. Lay down on your back, lift up your straight legs, lower them to a 45 degree angle and "twist" imaginary pedals. This exercise should be performed until you feel pain in the press. A kind of circular rotation is the exercise with the fitball - pinch the ball between the stops, lift the straight legs up and perform circular turns with your feet.
6
Work intensely. The muscles of the press are not amenable to correction, and in order to achieve noticeable results, you will have to work hard - the number of repetitions for one exercise can reach 50-100 times, while it is important that the latter movements are performed with great effort.
Tip 6: How to get rid of fat on the belly of a man
The physical structure of men allows them not tobe afraid of deposition of the first extra pounds on the buttocks or legs, as in women. But here the stomach is a problem zone. In addition, the absence of even minimal daily loads on the abdominal muscles allows fat deposits to accumulate on it much faster.
Instructions
1
In order to get rid of Fat on abdomen, it is necessary to combine systematic physicalloads with proper power. Only by doing all this in a complex, you can count on the result. There is no point in torturing yourself up to the seventh sweat and at the same time drinking beer daily or eating hamburgers.
2
Eat right. To remove the extra pounds, do not necessarily sit on a diet and experience a constant feeling of hunger. It is enough simply to exclude alcohol and any carbonated drinks from your diet as much as possible, changing them for fruits, tea and water. Do not eat floury, fatty and very salty. Try to eat 4-5 times a day, but in small portions. Replace the fried dishes with boiled or baked in the oven. Try to use in cooking less spices and oils. And do not complement the dishes with your favorite mayonnaise, sauces and ketchup.
3
Move more. If possible, give up driving and public transport. Go to the store on foot and climb the stairs, and not by the elevator. Make it your useful habit.
4
Take up running. This is the best way to burn excess weight, not only abdomen, but also throughout the body. If you are suffering from a lot of weight, and you still have a hard time running, just walk fast for a long time, gradually replacing step by jog.
5
Download the press. As soon as you feel that excess weight has started to go away, fix up the muscle mass of the abdomen. Lie on your back, bend your knees, place your hands behind your head, and lift your chest toward your knees. This pushes the upper and medium press. The lower press can be strengthened simply by lifting the straight legs from a lying position. Start with a small number of repetitions in several approaches, gradually increasing the load.
Tip 7: How to get rid of a sagging belly
The excessively voluminous abdomen will spoil even the mosta slim figure. However, getting rid of fat and sagging skin in the press is not easy. To tighten the stomach, create a strong muscle corset and return the skin elasticity, use a set of measures - gymnastics, massage, diet and properly chosen body care products.
Diet for the stomach and sides: get rid of excess
To tighten the stomach, observe a diet. Reduce the consumption of meat, fatty semi-finished products, sweets. Eliminate from the menu products that contribute to bloating - legumes, sweet fruits, raw cabbage, carbonated drinks. Give up too high-calorie fruits and desserts, as well as alcoholic beverages that stimulate appetite. Instead of coffee, which retards water in the body, drink freshly brewed green tea, as well as clean drinking water.Be sure to include in the diet foods rich in fiber. They provide normal digestion, not allowing slags to linger in the body.
Creams, massages and wraps: remove the saggy stomach
Pull the sagging skin home helpsprocedures. Learn the techniques of self-massage. Each evening, knead the fatty folds on the abdomen, rub it with the palm of your hand, pinch it - this will ensure blood flow and activate metabolic processes. To make the massage work more effectively, combine it with applying a firming cream or gel. Choose easily absorbed products with caffeine, algae extracts and other active ingredients. Apply the product to the abdomen and waist area twice a day, just after water procedures. An effective way to get rid of excess fat is home wraps with nori seaweed. Dry sheets are wetted with warm water, applied to the area of the press and fixed using a film. The duration of the procedure is 20-30 minutes. After that, the algae can be removed, and the skin can be applied with a firming cream.If the home procedures seem to you ineffective, try a salon program to tighten the skin.
Charge for press and waist
It is best to remove the saggy belly specialexercise, strengthening the muscles of the press. Practice daily, giving at least 15 minutes of lessons. Three times a week it is worth doing more intensive gymnastics with the use of weighting. The best time for charging is morning or evening. Exercises for the abdomen do at a slow pace, with a good amplitude. Before classes do a warm-up - for example, dance at a fast pace for 5-7 minutes. Then do the forward-back inclinations, left-right and turns in different directions. Repeat each movement 10 times. This warm-up will not only warm up the muscles, but will also help improve posture and coordination of movements. After you have undressed, go to the main complex. Lying on the floor, lift the straight legs 30-40 cm from the floor. Do crossbones with your legs, without bending your knees and bending your back. After completing 6-8 movements, lower your legs. Do at least 10 repetitions. Bend your legs in your lap, slipping your feet under the support. On a sigh, sit down slowly, holding the locked hands in the lock on the back of the head. Hold for a few seconds and return to the starting position together with a deep exhalation. Repeat the exercise 10-12 times. Stand on your knees, leaning on straight arms, keep your back straight. Take a deep breath, and then exhale, drawing in the abdominal wall. Round your back and lower your head. Hold for 6-8 seconds, and then relax the muscles and inhale. Repeat 10-12 times. Lying on your back, lift your bent legs so that your knees touch your chest. Hold for a few seconds and lower your feet to the floor. Exercise can be complicated by dropping straight legs behind the head. Repeat each option 8-10 times.Tip 8: How to remove the fat fold on the back
The appearance of fat folds on back - this is not just an aesthetic drawback of the figure,but also the potential danger of various diseases of the spine. That is why with such deposits it is necessary to struggle with the help of special exercises.
Instructions
1
Determine your balance between calories,which you consume and which you spend, and make your diet more balanced, since if you do not take into account the problems of total weight, then physical exertion will not be as effective as possible.
2
One of the most effective means of combating fatty deposits in the back are running and swimming. Regularly engage in these sports, and as an additional exercise aimed at strengthening the muscles and burning fat, start dancing.
3
If you attend a fitness club, you can includein his complex of exercises on special simulators, after consulting with the instructor about the choice of exercises that will be most suitable for you.
4
Include cardiovascular workout in the complex of their activities, the effectiveness of which is due to the fact that due to their intensity they improve the metabolism and promote active burning of calories.
5
Exercise with the lungs dailydumbbells (it is desirable that their weight was 1-2 kg). For example, you can lay down on a bench (on your back) to divorce your hands with dumbbells in the sides, then take your hands over your head in inspiration and dilute them, lowering them as low as possible to the floor - on exhalation. Cut and spread your arms 20-30 times, then take a short break and start the exercise again.
6
Supplement the complex with special exercises forback. For example, you can stand on all fours, leaning on your knees and forearms, simultaneously pull out your right arm and your left foot forward and stay in this position for 5 seconds, then return to the starting position. Repeat 10 times, then do the same with the left hand and the right foot.
7
To quickly achieve the desired results,work through all muscle groups. This will help not only to get rid of excess calories, but also will provide an opportunity to achieve the planned effect without unnecessary burden on the muscles of the back.
