Yaki have the right to work, to clean up the sides. Effective right for the sides and waist Effective right for the sides

An article on the topic: "The most efficient right, to clean up the life and sides of the fast" for professionals.

Sides that hang, and vibrating alive - the problem of a person with an overworld vaga has become sore. Some folds in the stomach help to wind the string of the figure. It is necessary to understand the reasons for the appearance of fat in order to know how to fight it.

Why are the sides that live?

The reasons for sagging fat folds near the abdomen are rich. As a rule, the whole complex of reasons, yakі sled usuvati complex.

1. Transfer. Now you choose less brown products, constantly overdoing it will inevitably lead to accumulated fat around the waist. Pragnennya poglanat more than їzhі, nizh is necessary for the correct life of the organism, caused by the rhythm of the daily human being. Occupy people ignoring importantly healthy that line of people - є 5-6 times for doba in small portions. Eating 2-3 times a day leads to the fact that a person swindles almost like a sieve and seems to be filled with a sack, after which he stuffs a sack bag, if he is no longer hungry. Systematically redrawing the tension in oneself, stretching the walls of the valve. Fakhіvtsі recommend to eat often and offal, and through the steel to get up with a slight hunger. Vikonuyuchi tse rule, as soon as you learn to re-do it, start to look at it more satisfied and, find, remember, how to sink in kilos.
2. Passive way of life. Fat is accumulating in front of us in the areas, which is the least likely to know the need. A sedentary way of life is formed around the waist fat rollers, which can be turned into more easily to the area.
3. Non-standard products. Eating a healthy hedgehog is expensive, people of moderate means are scolded. Those canned goods, manufactured goods, cowbass and sausages are better cooked, it is easier to know on the shelves, and you can save for months. Ale not yakіsnі produktа and additives, poklikani posiliti relish or prodovzhiti termіn pridelnostі, otruyuyut human body and ruynuyut yogіmnu system. Regular consumption of alcoholic beverages or genetically modified foods beats the processes of life until the fat deposits on the stomach and sides are established.
4. Constant stress is the same common cause of fat on the sides, like the wrong food sounds. Women, as a rule, seize stress in carbohydrate food - licorice cakes, ice cream, gas drinks. People love to relax with a splash of beer. Alcohol is caloric in itself, and in a light drink people do not care about what to eat. Ring out, fat chips, fast food, drinks.

Why is fat in the waist area unsafe?

• Just like a woman, so a person, having gained the same amount of weight of their kilograms, repair the complex of inadequacy. The unfriendly old look looks at self-esteem, but with its blackness, it infuses the success of a person. People with a “spread” waist, behind statistics, less in themselves, feel discomfort in the relationship with the protileous position, more likely to join in sexually blue and, in a slur, less successful in career.
• The more rollers of fat from the sides and on the stomach, the more the drive to the ridge and the snow.
• Zayva vaga not only rob a person with a clumsiness, yelling at her backside, but spitting fatally at her heart, zmushuyuchi її strained to work out and wear out shvidshe.
• Povna people are more aware of both physical and intellectual work.
• Fat, which is vipir zvnі, without a doubt, does not add aesthetics to zvnіshny look. Ale is full of unsafe fat, which is collected in the middle of the empty stomach. Fatty internal organs threaten the development of various illnesses.
• Rolls on the stomach and sides are the reason for the stagnation of the middle of the body. Swelling of the waist, and in other parts of the body. The pressures press on the internal organs of the judge, creating a passage to the blood flow path. In the wake of an insufficient stream of blood, the rise of a scarlet poohlin.

We take away for a short term the sides that live - ways

To tidy up the life of that side, you need a whole complex of entrances. Having surrounded yourself in a hedgehog, you will undoubtedly lose weight and change the fat by a little bit. Ale is normal diet in the sides and abdomen does not help. That physical person has the right to not bring the same crust to the m'yazi press, so you continue to transfer.

The main ways to fight belly fat are:

• special diet, which is based on the principles of proper eating;
• active way of life;
• physically right, folded behind for molding a flat stomach.

Vikonuyuchi the rules of all 3 points, you can rozrokhovuvat on the line of the waist and pull up the press. Є bezl_ch dodatkovyh ways pozbutisya sides of that stomach.

• Forget about shkidlivі zvichki. Chicken reduces the physical fitness of a person, and alcohol is a huge amount of calories, which are easily consumed on the stomach.
• Professional massage, straightening out the modeling of the figure, we will kindly add to the main complex. A course of massage, done by a competent massage therapist, helps to spend a few centimeters at the waist and sides.
• Beauty salons offer a lot of procedures for burning belly fat. Tse cavitation, presotherapy, B-Flexy, vacuum-roller massage and others.
• For the help of an excellent meal, you can organize your own course of throatiness at home. 8-12 procedures, carried out with an interval of 1-2 days, tighten the skin, make it velvety and young, smooth out the stretch marks and smut, help to remove obvious fat folds. Sore throat is also included in the list of salon procedures, which, if you are not convinced in your own strength, turn to fahivtsya.
• Anti-cellulite and modeling creams kindly invigorate the skin of the soul. And if you beat them after physical advancement, then creams and gels continue to be effective.

Diet, to clean up that side

Basic principles of diet

• Eat badly. More often than not, the body feels calmer. Tі, hto їdyat seldom, rizikuyut viklikati in tili zvorotny shudennnya effect. Even if the organism sounds like it is only 2-3 days old, and save it for the better. Dietologists recommend eating 5-6 times a day in small portions. Fahіvtsі stverdzhuyut, scho 200 g їzhi in one dose їzhi it's enough to get enough.
• Have a meal, if you care what you are ready to eat now. Feel free to come after 10-20 minutes, and you will save yourself from the transfer. If you don’t close the hose “to the tie”, you can see the lightness in the body already for the good.
• Give enough respect. It’s better that thoughtfully, controllably, you see it in some quantities. Awareness of eating, including re-eating.
• Chew the hedgehog resolutely. Ideally, leather shmatok should be chewed up to 12 times. Kindly soaked with sludge, the hedgehog is over-etched more quickly and leaves less speech on its own, as the body stores more fat on the sides.
• Learn to refresh your camp, if you are really hungry, if you are hungry, have a bite to eat in the absence of nudga, or because of stress. Ways to fight with stresses are impersonal, and zha, maybe, the biggest of them.
• It is not uncommon for a woman to blame, if there is not enough motherland in the body. Drink pure drinking water without gas throughout the day. Step by step, you will call to the correct water regime and you will take care of it at the same time, and do not ask for it.
• Vіdmovtesya vіd starvation. Eat properly, consuming the necessary norms of calories and living speeches. Starvation is fraught with the development of impersonal ailments, as well as new deposits of fat. If the body needs to be reworked more often, stock up on all the otrimana їzhu.
• Start your day with a dream. Vcheni brought that people, if they eat regularly and sparingly, spend less time during the day and, as a result, suffer more from fat misery around the waist.

How to tidy up lives that side for tyzhden - choose products

You can listen to a good choice of products for a diet even at your own savory eating. Aje, having once stumbled from the problem of the sides of that stomach, it is important not to gain kilograms again from this galuzi. Seeing the victory of a healthy man, you will be convinced that the problem will not turn around.

For an hour of diet, I will turn off the products, in some rich fat, zucru and salt. The category includes canned food, beverages, cowbass, sausages, smoked meats, salted meats. Forget about chips and snacks, I eat swedish food, fast food. As a rule, a person, like Timchasovo, was inspired by similar to the bark of natural products, declining cravings to the liking of sweets.

Have more vegetables, especially green ones and red ones. Vegetables are rich in cellulose, which is simply indispensable in the period of weight loss. Klitkovina normalizes the herbal system, as well as restores the tubes and grants a good viability for a long time. The most beautiful vegetables - Sir. Ale and in jams, stews, baked, steamed products, rich vitamins and elements are also saved. Prepare vegetable flakes without olive oil and with a minimum of salt.

Protein is another important element for those who want to drink, store fat on their stomachs. So that the body has soiled stained fat storage, it is necessary to provide it with the necessary norm of protein. In your other day, you will lose weight for the meaty mass, and the fat in the waist area will be lost in the mass. Protein is removed from meat, fish, birds, dairy products. Shukayte on the shelves pisnі sorti ribi and meat. M'yasnі stravi cook any way without olії. Pepper that strength is better than the surroundings.

Irrespective of those who are your task - melt the fat on the stomach and sides, do not boil the fat in your stomach. In connection with cym, it is better to beware of low-fat dairy products. The approximate norm of fat is due to become 20-30 g per harvest, depending on your lifestyle and way of life. You can take the exact numbers when you pass the online test from the rozrahunka of the living standards of living speeches. Note that the diet was like a deer, and a living fat.

Fruits, flawless, corisne, ale transcendental їх vzhivannya to get the achievement of the result. Fruits have tsukor, so don’t overwhelm yourself with especially licorice specimens.

Have small kіlkostyah їzhte hen's eggs. Egg white is practically folded into protein, so you can eat it for sure.

Add low-fat sour-milk products, cereals, olive and sonyashnikova oliya, especially peas, to your diet.

Healthy menu for 1 day

• Snidanok: a couple of boiled chicken eggs, a piece of black bread with two pieces of low-fat syrah, a tomato, a cup of tea or cavi.
• Another snіdanok: whether it be some fruit, trochs of gorіhіv.
• Obid: 200 g cooked poultry without shkiri, Greek porridge, vegetable salad.
• Afternoon: soup on vegetable broth, salad with fresh vegetables from olive oil.
• Supper: 200 g low-fat ribey, cooked without olives, stewed vegetables, any fruit, a cup of unsalted tea.

If you lie down, then after 2-3 years after the evening you can drink a bottle of low-fat kefir.

Right, to clean up that side

Іnuє impersonal sights of physical desires, directed to the furnace of fat in the stomach itself. Choose a complex, depending on your physical fitness, as well as the amount of free time. Deyakі the right you can vikonuvat zovsіm roaringly. Golovne in right - regularity and positive mood.

How to tidy up your sides and live with a hoop

The hula hoop is the most affordable indoor sports equipment. Modern hoops are equipped with tight fittings, massage elements and an electronic scoreboard, as if showing the amount of glassware for taking calories. It's easy and fun to spin the hula hul, and it's so eager to walk centimeters from the sides.

Finish off a good 15-minute workout so that your waist becomes more flexible. The recommendation is to take an hour every day - up to 40 minutes. Ale, if you win the right to the press, then stitch and 10 hvilin wrappings of the hoop, to make the belly dirty.

Chi tidy up big live that side?

Big є іntensive aerobnym navantazhennyam for the whole organism. At the hour of the break, the greatest back of the m'yazi gomіlka, quilt that day. Itself in tsikh mistsyakh you will see the strain that bіl after a long training. Ale and from the stomach can also go down centimeters, but it’s smart to see that the whole body takes the fate. Modeling an aspen waist for help is hardly possible. Ale, with a great excess of fat reserves on the stomach, big - a miraculous way to sign excess.

It is recommended to do big things today. If it doesn't matter, you will be right on the big road near the gym or on the street. The most efficient way to bring employment is 40-60 minutes. However, as a newcomer to sports, start from small, and itself from 10-15 quills, drawing runs with quills in the beginning.

For food, how to tidy up that side lives for 3 days for help, it will be - no way. To get the first results, you need 1.5-2 months. Big is the way to trim the tone with all your body. Vіn not only promotes the physical fitness of a person and lifts a figure, but gives a good charge of goodness, a necessary skin person for an active life.

How to tidy up that side for help fitball?

Gym rooms cost an hour and a penny. Self-reliance on fat reserves at the waist to help fitball - a great sports ball. Engage in something new is not less fun, lower and hula-hoop. The most effective axis is right for a beautiful belly.

• Sit on the ball for the animal, straighten the chest, trim evenly. For additional help of the pelvis, wrap the projectile along the bottom at the bottom of the side. Trim the upper part of the tuba on one line.
• Take a position on the knees in order from the ball. To bend the left leg and to pull forward. With the right hand, hit the fitball, with the left - with your own pot. Your body is a little shaky right-handed. Change the position and repeat.
• Roll on the projectile to the right side. One hand, which is lowered on a pidlog, will be a support. Trim your legs with twisted and tense, stick with your feet. Robіt mahi left leg, without bending її. Repeat with the right foot, stretching out from the other side.

Bodyflex - how to effectively clean up that side

Bodyflex gymnastics died out - “See the zayvі kilograms”. Tse complex of dyhal rights, yakі podnuyutsya іz povіlnimi, albeit more effective physical rights. From the side it looks more like a dihannya in special poses and stances.

Bodyflex ensures a serious challenge to all kinds of body problems, although after training you are unlikely to see that. The main position of gymnastics is correct breathing, for the help of which one can reach the effect of losing weight. How to tidy up that side, the video is the best. In practice, the body flex is right, it is insured itself for the heating of fat in the waist area.

Adjust without obtyazhuvachіv

Qi have the right to count the number of times for a day, incrementally increasing the number of repetitions. It is not recommended to take care of the day, even if I need repairs, to be inspired.

1. For the first time, you have the right to take a standing position, trim your back evenly, spread your legs slightly, spread your arms on your sides. Rotate the body to the left, turning the shoulders as much as possible, chest, and life. Your body looks like a quilt and below it is not guilty to crumble. Repeat for another book.
2. For tsієї you have the right to need a stool. Stand up straight, stop the three apart. Sit on the top of a stool without shaking your body. Hands, zcheplenі at once, pull to the left stitch. Rise up, describing with your hands the pivkol and reaching the right quilt. Raise your left leg, bending your knees.
3. Lie down on the floor, lift your legs, do not hit the pelvis, and bend at the knees. According to your will, move with your right hand to the left knee and navpaki.
4. Lie on your back, spread one arm behind your head. Start to turn around in such a way that your disguise will be straightened out strictly. Turn around at the exit position. Repeat 15 times on the skin side.

Set with tights

Tight fittings for legs, arms, belts can be made more effective. Add your weight as soon as possible and only if your body is ready. It’s good for mothers at home to pick dumbbells, tobto dumbbells, which can be adjusted. Increase the number of repetitions step by step.

1. Stand up straight, stand on a small stand one in one, lower your arms with dumbbells to brace your body. To heal to the left, to raise the right hand to the mountain. Repeat for another book.
2. Take dumbbells from your hand, stand up straight, spread your feet shoulder-width apart, hands - a toe-sleeve. Cheer up in a right-handed and left-handed way, without raising your hands.

Anita Lutsenko - how to tidy up that side

Anita Lutsenko is a true idol of people and women who want to lose weight and gain a sporty figure. The coach from Ukraine knows the impersonal secrets, so don't cheat. Anita is also a guide to the world of sports for beginners.

To get rid of a sagging belly, eat properly, respectfully, - says Anita. Vaughn not to ask you to look at the boroshny, licorice bread. As you know, if there is another product, you can take a maximum of corrosiveness and a minimum of deposit at the top. So, if you start after intensive training, you will immediately start the process of spalling fats. As soon as the hedgehog ate to the slug, the body pripinyaet stained glass stocks of fat and proceeds to the splitting of the hedgehog. Tim, who wants to lose weight, coaches will gladden you only after 2 years after training. Prote Anita knew the cunning trick of this particular organism. Even if it’s hard to get it right immediately after training, it won’t be kept “in reserve”, the shards will be clayed by the body, the metabolism of any kind of rozіgnating by vanity.

Anita unconventionally goes to the food, how to clean up that side. Vіdguki about її technique, prote, talk about the high efficiency of this complex. Knowing about the interrelationships of m'yaziv in the body, Anita recommends that you are right on the press, and other groups of m'yaziv. In order to most effectively achieve a flat stomach, do plank, vertical and diagonal leg swings, cardio.

Anita Lutsenko to ask not to be especially stalked after the show-offs of the vaga. It doesn’t matter, but you care, because you have a garne that lifts your body. Starting to go in for sports, you can remember that you should stand on the spot or start to get better. Tse pov'yazano z scho, that the fat lay behind the m'yazov mass, as it grows in the process of training. It is more important to stitch behind the belts of the waist, arms, stegon, sides. The stench of obov'yazkovo sink, as you see all the recommendations of the Ukrainian coach about those, how to tidy up your life and sides. Photo lean for the methodology of Anita Lutsenko to talk about the high efficiency of the programs. We recommend to your respect the video, in which the coach herself tells about the main principles of her system of losing weight.

People just like women, bazhayut mother garna waist and lifted alive. The mechanism for gaining kilograms in people is trochic. People look like a fat person, and fat is stored at the waist itself. About those, how to tidy up that side of the girl, it is said richly. But how can I get out of this problem of a person?

It’s too big to get out of the way, don’t throw yourself into the gym and spend a lot of time on your workouts. Start from small things, but from walking itself. 20 quills will be more than enough, but in 10 days you will have to pay more hours of walking up to 1 year and more. Walk with swedish croque, otherwise go to sleep.

Change your way of life at once. Lane less and collapse more. Let's keep your head up, you'll just pidyom gatherings pishki. Surround the alcohol, and even more often, get rid of the bad sounds.

The mode of eating will be changed radically. For statistics, a person gets more fat, lower women, even a beautiful excuse, sound heavy to malt. I'm too fat to turn off the next one. Other principles of eating will be the same as for girls.

In order to bring your torso into harmony, sign up for a gym. A lot of people are afraid of the fear of rok because of their own innocence and their own good looks. Believe me, even though the person was like a new person, as if she “took hold of herself”, she only called out the hoarding. Pochatkіvtsyam bude korisno kіlka to spend with an individual coach. We gave you control over the correctness and the right to help you with mirrors, which equip the gym.

Don't try to prey on yourself transcendentally. 3-4 to take for a day will be enough. With a larger amount of training, the m'yazi cannot be comprehended. Instructors recommend skin training to change the right number of repetitions. As for skin training, the very same complex, it will not be difficult for the body to become too sensitive and the efficiency of training will decrease.

The most important step in burning belly fat is cardio. It's all about increasing intensity, if your breathing is 2-3 times more frequent. The very first hour of cardio-advantagement, the fat is burnt out more pleasantly. To such places you can take big, swimming, cycling, as well as specially expanded cardio complexes. Please note that for such trainings I would like to do it once a day

Good afternoon, dear friends, to the site Lucinda.ru. The topic of our today's article: how to tidy up that side lives.

Let's take a look at the food, like:

• the most effective right for slimming the abdomen and sides;
• a list of products, how to get used to losing weight;
• for the sake of specialists;
• as well as korisnі products, scho priyat shudnennya and richly іnshoy.

Well, let's get down to the article!

1. How to tidy up the life of that side - for the sake of fakhіvtsіv

The catering “How to tidy up lives and sides” is especially warmly served on the outside. The main culprit was the appearance of a “ratulative stake” in the abdomen, as a rule, above the world eating fatty and licorice. Carbohydrates and fat are deposited at the waist, so that the body can work between the internal organs and m'yazami strategic storage for the "black day". Also, life can be rounded off through weak m'yazi press. That's why your life is not enough for sports and there is no vanity, the buildings to spit out excess fat reserves.

To lose weight, there is a smut rule: “ Less їzhte - collapse more!". But everything is not so clear. Fahіvtsі healthy eating and fitness gurus may have a stock of low birthmarks related to nutrition, get rid of fat on the stomach and sides, save your body from ymovіrnih shkіdlivih naslіdkіv.

Axis of suvori postulates, yakі treba vykonuvati, schob to post pleased your look:

• Don't eat for nothing. Everything that is eaten shortly before bedtime is deposited by itself in such parts of the body, in which you would like to clean it up.
• Organize your own meals. You should know about the need to drink healthy and licorice, there are a lot of recipes for “enchanting diets” on the Internet ... Alas, it’s a big mystery - don’t overdo it! If you rise from the table when the ice is hungry, then you will not be satisfied with fat.

Take it more often 5-6 times in modest doses, lower a few times up to halfway. Snіdanok is guilty of buti yakіsnim, to save yourself from the bazhannya perekhopitis absolutely not crooked. On the day you can allow yourself a snack with fruits, peas, sour-milk virobs.

Products for the main meal of the day should be selected from a large number of cells (apples, zucchini, cabbage, cereals, cereals, greens). In the evening, it’s better to celebrate the so-called low-fat products: kefir, yogurt, salad with fruits or vegetables. After the 19th, an apple and a bottle of kefir are allowed.

Feel free to turn on the soda, zucerki, etc., marinated bread, fat content, as well as various sauces (including mayonnaise, which is hotter to love us).

2. How is it possible and necessary to work in household minds in order to clean up that side?

It's easier to lose weight for the post-workers of fitness centers. But the problem of reducing fat on the stomach and sides can be solved at home.

Elementary right- the twisting of the hoop and the opration of the press.

The hula-hoop wrapper prepares the press to take, they activate blood flow and optimize the exchange of speech. It’s easy to get right by looking at the TV. It’s better for the Pochatkivtsy to take a lighter hoop, and to tighten it with a year. Legs should be set to a width that is equal to the size of the shoulders, wrapped behind the year's arrow. Engage in a hoop of 20 quills. Let the music be more fun.

Potim next rozpochati complex on the press. It is necessary to viconate right for losing weight on the abdomen and sides: 15-30 repetitions in three steps with a minimum recurrence.

Effectively right for slimming the abdomen and sides:

3. How fast tidy up that side lives in home minds for the day

In order to allow the folding of the belly and sides, before that it’s fast, docily, nasampered, optimize your eating.
1. I'll just take some carbohydrates again. Tobto include potatoes, pasta, rice (white), malt.
2. The press will not please you with its string, if your slug is stretched, and the intestines are flattened. Change the size of the portion to a number of curcules. The greater part of the obligation is to borrow steam vegetables.

Approximately the menu for the day for those who need to clean up that side of the booth:

3. Change salt retention. To fill up that vіdkladennu fat reserves spryає zvichka generously salt їzhu. Vіdmovtesya vіd kіpsіv, oversalted ribi and the same peas. Strength in meat herbs and salads can be replaced with soy sauce.

4. Right.Є complex, which is actively accommodating to the swedish nub of a flat stomach. Dani is right for thinning the abdomen and the sides are wound at the lying position, the skin is stretched 1 whilin at the best pace:

• Legs, bent at a 90 ° angle, rest against the fold, live to pull up to the ridge, hands lift the roof. To fight traditional twisting, to pull up to the steel. Across - nadіyno pressed to the kilimka or pіdlogi.
• At the knees, the legs are bent, spread under the hood to the bottom. Sweep the torso with the elbow of the right hand to the knee of the protilene leg, and that on the next leg.
• Straighten your legs perpendicularly to the fold. Paint them across the stake in different directions. Remember about across.
• Lie on your back with straightened legs and rest on your elbow. Stop to cross, another hand to lie on the body. Raise the pelvis until the torso pulls up like a string, and then lower the yoga, without bringing a couple of centimeters to the bottom. Watch for the next book.

Dani is right, insanely, to help you clean up that side.

5. Scrub. Caffeine helps burn fat faster. Robіt skrab z remelenoї kawi dvіchі for the day. Another way to clean up the life and sides in the minds of the home is to pour 5 drops of citrus essential oils (grapefruit, lemon and orange) into a hot bath.

4. TOP 3 foods to lose belly and flank fat

The products that burn fat in a short time can be seen: avocado, ginger and grapefruit. Below we will look at the report.

1. Avocado

Avocados are still exotic on our table. But at the same time, you can easily find yoga at a variety of grocery stores, even if you don’t take it seriously. Plіd vengeance L-carnitine, famous zhirospalyuvach. This element helps to digest fat and promotes "good" cholesterol.

Ginger has a vishukano-baking relish. Yogo is often vicorated for cooking meat and sausage. Tsya Roslin is an irreplaceable ally in the promotion of immunity. Vіn - komora of brown elements and ethereal warehouses. Ginger miraculously intersects with the food we set: “How to tidy up, that side lives.”

Ginger is also valuable for exercising to lose weight. Vіn helps to eliminate the congestion of the rіdini, to burn the fats, to reduce the slagging of the body and to speed up the processes of metabolism in the human body.

Fahіvtsі stverdzhuyut, scho when vzhivannі іmbiru:

• the process of losing weight is at a slow pace, but it doesn’t change, as a result of a larger diet;
• figure to know the bug tone.

Due to badoria, the effect of drinking yoga is better than vranci, and no more than 8 cups a day.

3. Grapefruit

Grapefruit vіdomy tim, scho, z'їdayuchi yogo, we feel more familiar, і, oh, їmo less. In addition, this citrus can have a sechoginal effect and fight against nuisances.

5. Like a quick tidy up, that side of a person is alive - the best diet for losing weight on the stomach and sides

“How do you clean up that side?”- women are often asked about their meals for people. What is the difference in ways to lose weight? Like this, and others, to achieve the result, it is necessary to follow the rules strictly. You need it for 3 years. It is necessary to drink a great deal of water or green tea (it is permissible to spread honey in them).

The menu introduces vegetables, grain products and ti, yakі povnі klіtkovini. These are: cereals, rice, legumes, sturgeons, cabbage, seaweed, apples, pears, grapefruits, oranges and greens. Fruits can be eaten, but as an independent reception of їzhi. Salads can be seasoned with olive oil.

In addition, a good effect is to give rozvantazhuvalny days. Choose one option and get used to it:

• 1.5 kg of apples, divided for 5 servings,
• 1.5 liters of kefir for insoles and priyomiv,
• 1.5 kg of fruit and vegetables seasoned with olive oil, without salt.

6. Foods that are best for reducing belly and flank fat

Just try to turn off a number of products from the menu, and after thinking about it, you will get rid of your worries and thoughts about losing weight.

List of products, which types of products are recommended:

1. Solodoschi (zokrema pastila and chupa-chups).

2. French fries, chips.

3. Licorice gassing.

4. Chocolate bars.

5. Kovbas is skinny.

7. Shvidko brewed Lokshina.

8. Salinity.

9. Alcohol.

11. Chewing bars.

12. Store-bought yogurt with fruit. Ingredients of such yogurt include tsukor, corn syrup, or piece podsolodzhuvachi.

13. Bread

14. Sandwiches.

15. Fruit juice from the package.

16. Sports shoes.

17. Diet soda.

7. Visnovok

I think now, you know for sure how to tidy up that side, even if the fat on the waist is the vantage, which you pull from yourself today. Tse ushkodzhu ridges and driftwood in the legs, shifting the heart. The belly, which grows up, is a boundary between physical and intellectual abilities. Fat is accumulated like around the waist, and in the middle of the body. For yoga, the robotic organs of the grass system are too much destroyed, and so it is at hand to the sickness. Yogo ob'yazkovo is necessary to call. And then you will become less distracted, increase your self-confidence.

The more you choose the best option for you to get rid of the zayvoї vaga, the more you realize your dreams, the more you will become more active and your life will become more active.

Good luck to you!

And at the end, I’m giving you a viconati complex right to relieve the belly and sides:

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Hard press, bagatma cubes… Mriya? Even if it’s a dream, then it’s fully accessible for people, and for women. Wanting to improve for її vtіlennya in life happened to be chimalo. Right on m'yazi press vymagayut serious energy consumption, ale and city checks gіdna: ideally flat life. How can one reach?

Nobility, schob download: features of black m'yaziv

Our press is supported by two types of m'yaziv: straight and oblique. Disintegration of direct m'yaz grants garni equal life, scythes call out the sides. Skin from the view of vimagaє іndivіdualnogo opratsyuvannya - tidy up alive, only, for example, one pіdёm z lying position not to go.

On their own, the stretch of the day, these m'yazi do not pump up, like, for example, we constantly kick our legs or our hands: to strike them, to happen to see the hour for training. Be ready before the fact that you have the right to develop the most effective negative result will not bring: clean up the fat and shape the garni silhouette - the task is not one month.

If the upper part of the direct m'yaz is pumped through smoothly, then the lower part is not quick. That side is not so easy to pull up. It is also noteworthy that for the people it is richer for the bosses, the lower for the women.

No discrimination, nothing more than wise foundations by nature mechanisms: in women, in this part of the direct meat, there are fewer nerve endings, so that the stench does not feel strong pains at the day of menstruation and at the half hour. In addition, the broader fat prosharok is needed for the mechanical infection of the vaginal mother of the baby, which is formed in the tummy. Well, it’s clear, it’s clear, it’s not necessary to protect and protect anything.

Diet for the ideal press

It’s right - it’s great, and all the same, tidy up your life and sides, take care of yourself, don’t say it, get it.

If your meta is to signify a healthy fat, and not build up a m'yazovu mass, like professional athletes or bodybuilders, try to keep up with a few simple rules:

• get fat zhu, smoked products, canned food and beverages, mayonnaise and fast food;
• vіdmovtesya vіd be-like vipіchki, bread from peeled and beaten harrow, zucru, malt. In the meantime, in such an exchange, you can become black chocolate, honey, ale in small quantities;
• schvidki in carbohydrates in the diet, replace them with povіlnі (cereals, fruits);
• to impose a taboo on alcoholic drinks (to bring it to life until the day of the new water), whether it be gassed water, strength (there is an undesirable homeland in the body);
• let's call it a point, which is a big deal in the world, obviously, people - good beer! Those who like to drink a liter or two of beer drink in the evening will risk getting not hard cubes, but filling a soft beer belly;
• Carefully follow this, so that at least 30 ml of good drinking water per 1 kg of your vagina is implanted every day.

Let's follow the rules

Tidy up life and sides can only be done with the right vikonannі all right. You wouldn’t take effective methods as your allies, straining the very mind of the press, and not spin, or, for example, hands, as it often happens with newcomers, with newcomers, and quiet, who incorrectly spread the pressure.

In order to get away with it, try a few rules:

• warm-up - obov'yazkova umova: turn shiї, swing your arms, nahili, vipadi, on yakі you swipe 10 hvilin y plus to the main training, help to draw the m'yazi, prepare them to a far-fetched tension and to heal in case of possible stretching and injuries;
• it is necessary that the active forces have the right to be more suitable for people. It is better for women to sip m'yazіv, yakі also bring good results;
• the back is mostly rounded. Vityaguvatisya in a string is unacceptable: the frontage on the back is fenced across;
  it is right for the skin to repeat at least 20 times at a speedy pace, step by step as many repetitions as possible;
• vikonuyte right yaknaishvidshe. And do not boast, as your speed will be rather small: in the meantime, you will be able to keep your right, wicked at a swedish pace;
• it is impossible to move the column to the side, the stench is due to be on the same line with the fingers of the foot;
• pragnet, so that the m'yazi of the stomach was tense steadily;
• do not stretch with a stretch (this rule is also relevant for people): after the vikonannya, lie down on your life, rest on your hands, lift your toelub on your swaying arms and rot at your back. M'yazi press is guilty with whom the trochs will stretch. So you will provide the body with an additional rush of sourness, fix the attained result and prepare the m'yazi to a hell of a job.

10 best rights

It’s right, it’s recognized for people, and for women, they will help you clean up your life for that side for a little extra money. Outside the camp in all the vipadkah - on the back.

1. Legs lifted and bent in knees, hands behind head. Ledve to strain the m'yazi of the press, to break the shoulders in the p_dlogs, hitting the direct m'yaz of the stomach. Having hung out in this position for 2-3 seconds, go back down to the floor.
2. Raise your legs uphill in such a manner that the stench will be perpendicular to the foot of the log. Stretch the press and susillam of the abdominal cavity to break the stegna from the pidlogs. The back can be unruly when it comes to it.
3. Feet apart shoulder-width apart, hands behind the head. Stretch your shoulder to the knee of the knee, while the other elbow is guilty of butiyno fixing on the knee. Having sank down on the bed, stretch the other shoulder at the opposite shoulder straight ahead. Obov'yazkovo to wash buti zadіyanі sides.
4. Legs lifted and bent in knees, hands behind head. Stretch the press, gently lift your shoulders, then pull one knee to your chest, straighten your leg and lift it to the upper position. Change your leg.
5. The outer position is the same, as in the front right. Breaking the shoulders and shoulder blades into the underlays, lift the upper part of the toulub. Having hung around at the desired position for a few seconds, go down to the bottom.
6. The legs are straight, the arms are pulled up in the air of the body. With the help of stomach ulcers, it is necessary to raise the legs until the moment when the stench is at 90 degrees, hold on for 2-3 seconds, carefully lower them on the slope.
7. Hands apart. Straight legs are connected but closed and lifted perpendicularly to the foot. Gently lower one foot down, stalking after him, so that she will make 90 degrees with the body. Mayzha, having touched the leg with the foot, turn it in the cob position. The same wink for your other leg. In this way, you strengthen the sides and help the body to remove fat from problem areas.
8. In the same position, the one in the front is right, but once again lower your legs down not alternately, but offending once - in one direction in the other direction.
9. The legs are closed and lifted perpendicularly to the foot. Place your hands in palms one on one. Breaking your shoulders into the legs, try to reach out with your hands to your fingers.
10. Hands vzdovzh corps. Raise your legs perpendicularly uphill, bend them at the knees so that the homies are parallel to the bottom. Gently lower the bent knees alternately to the right and to the left.

These are clumsy, but even more effective for people, and for women, they have the right to help you put down your fat, shape the garnius of life and the strings of your sides in the shortest possible terms. Smut with tsoma - do not line. Dare!

Hello, new readers! In the article, it is discussed how to tidy up that side, it is clear that there is a reason for fat loss on the body’s singing pits, and it is considered different methods of losing weight. You know how to lose weight without dieting for the help of proper eating.

Why is there fat on the body

Hours, if the picnic forms were part of the woman's beauty, have long and irrevocably passed. Today, women try to look like a string yakomog, and more and more often they joke about the reasons for fat.

The main changes in the appearance of the abdomen and sides:

• damage to the exchange of speeches, as it is more important to cause damage to the work of endocrine diseases;
• a low-grade way of life, in a connection with some kind of fat is burned in a minimum amount and starts on the m'yazah;
• unbalanced eating, in which the organism of one speech takes too much, in others - in insufficient quantity;
• the present menopause, which increases or increases the production of certain hormones in the thyroid gland. Zocrema, thyroid hormones, yakі vіdpovіdat for the exchange of speech.

In our hour, the causes of more or less partial fat deposits are also often caused by numerical stress and lack of sleep. Tse comes through the damage to the nervous system, as it is closely related to the process of exchange of speech.

Chi can tidy up fat only from the abdomen and sides

In rich moods, fat stinginess is only found on the singing "problem" division of the body, and you do not want to sit on a diet in such a mood, you just don’t want to. Todi is left with two options overwhelmed by the hour:

1. training of okremih groups of m'yazіv;
2. lymphatic drainage glottis.

How is fat spalled during exercise? The body of a person is to avenge fat cells, recognized for the accumulation of fat. The quantity of these cells during life is practically unchangeable, and the axis of the quantity of fat in them lies in front of you.

In order to change the amount of fat on the sebaceous body of the body, you will need to change yoga from fatty cells. For this "problem" region, it is necessary to create an energy deficit.

To fight for the price of advancing on m'yazi, roztashovani on tsіy dilyantsі tіla. Let hormones enter the right side, yak redirect fat from cells to support exercise training.

Salvation of fat for the help of lymphatic drainage glottis lies in the temperature breakdown of fat and is removed at once from sweat. A deep throatiness does not allow the skin to exchange temperature with a superfluous middle, and raise the body to start heating up and sweating. The procedure, in fact, can be compared with the effect of a sauna for weight loss.

The grief of the throat is due to the fact that for an hour of yoga you do not need to work on your daily physical adventures. Before that, before the throat is applied on the skin, a tonic sumish is applied, as if not only the removal of fat, but also local health improvement on the skin, sudini, suglobi thinly.

Chi can be tidied up in household minds

Usunennya belly and sides can be right for weight loss when vikonannі nizhchenavedenih right. When you leave the position, it’s the same - lying on your back, from the beginning and start busy:

1. Put your hands behind your head, bend your legs in knees. On the breath, lift the body, strongly straining the stomach, then pull up to the knees. Turn around at the exit position.
2. Look for the "bicycle", which will reduce the amount of fat and speed up the splitting of fat deposits. Lie on your back, squeeze across to the fold, spread your arms behind your head. Raise your legs uphill, start turning the pedals.
3. Move your hands under the seats, bend your legs in knees and draw in your life. Raise the pelvis of the yakomoga higher. Stay in this position for five seconds, after which you can take the first position.
4. Raise your legs uphill, stink, but be straight. Hold on for 5 seconds, put your feet down on the incline and repeat everything again.

Chi can be picked up for a short term

An increase in the appearance of the abdomen and sides is only possible for a day.

For whom it is enough to understand the rules:

1. Eat right. Whisk a diet for slimming the belly and sides. Tse important warehouse, be it methods of losing weight. If you want to get rid of the boron products from the diet, drink alcohol and gassed lemonade, fast food, then on the 5th day you remember that the waist will begin to gradually change.
2. Drink at least two liters of water for mining. Pure water removes toxins and slags from the body.
3. Go in for sports. If you do not care about diet, but if you ignore the physical right, then you spent an hour losing weight to turn around, just as soon as you turn to the starry diet.

Right, to tidy up the sides, she lives the woman

When looking at the gym, you, better for everything, will have a special instructor, who will help direct training on effective sparing in the problem area.

However, it is necessary for household minds to know, for they have the right to zasosuvat the most, so that the busyness does not pass for nothing.

Tidy up the life and the sides of the wind, having helped the best hoop for losing weight. Under the hour, right with a hoop of the backside, like a m'yazi of the waist and abdomen, and hover the pelvis, with the help of which the fat is spalled in the middle m'yazah.

The middle of effective rights can be called vikruchuvannya. For yoga, take small dumbbells 1-1.5 kg, stand on the floor and put your fists up to your waist. Wrap the body around the body so that the pelvis and legs become unruly.

So bude garne navantazhennya on the m'yaz of the abdomen. For one pidhid at the cob stage, it is recommended to work from 30 to 50 twists.

Pozbutis belly dopomagayut right on the press. Lay a gymnastic kilimok, or just softly on the bed and lie on your back, with your legs half in knees. Ask a person to take care of your legs, and if you don’t want to work for anyone, you can stand on the floor of the sofa and close your feet under it. Put your hands behind your head and start lifting your body up to the knee back. Like in the front, there’s not a little vanity on the heart, for that one, it’s not more than 50 rubles.

The process of burning fat in meats is impossible without a sufficient amount of sourness, for this, during the hour of training, it is necessary to attach respect to the correct breath.

Irina, 28 years

I am taking care of my rights to lose weight in my younger age. Tse allow me and nadali but we will tighten the lasoon. I'm trying to keep busy - today the hoop is horizontally squeezed, tomorrow the press, then I'll re-roll the hoop. For myself, she has acquired that it is necessary for busy people to add an hour to the day. Let's not have a lot, ale schodnya. So m'yazi save their form.

After the slopes

As soon as a little more than an hour has passed, then in order to clean up the life and sides, beat the whiteness, which is tight, or the bandage.

You can engage in physical activity no earlier than 3 months after turning from the canopy booth.

After 90 days, you can proceed to the next right:

1. Consider small that non-trival training in looking nachiliv at different sides, lifting in a sitting position and priming them on a vase. For the help of hand-drawn leg swings in a recumbent position, you can clean up fat.
2. Put your feet shoulder-width apart, place your hands on the quilt. From this position, try to sit on the vyavny stіlets. Freeze at this position for five seconds and turn around at the exit position. Under the hour of vikonannya right obov'yazkovo draw alive.
3. Going out for a walk with a stroller, try to tumble down with swedish croque, drawing in life. Today, increase the hour of walking and for a month, fat from the abdomen is known.
4. Vykoristovyte for the regular take at home minds hula-hoop, hoop. The effect will be remembered only for 40 good training sessions. Start spinning the hoop out of 10 strands per day, gradually increasing the hour. On average, there are 3 days in order to call to a new rhythm.

Your diet is responsible for the accumulation of products that are allowed for lactation, as a child is on breastfeeding. Include new mayonnaise, licorice and boron spices, gostrі and high-calorie herbs.

Keep track of the quantity of implanted fats. Do not overeat, eat sourly, eat food at the boiled, stewed chi baked look. Most often, plant vegetables and fruits.

For hunger, cook a chicken breast, so that meat is low-calorie and brown.

Replace milk chocolate with black, even at a small mole. Drink no less than two liters of pure water for mining, and that life will keep you from gradually disappearing.

How to lose weight for the help of drainage choking

The process of lymphatic drainage glottis consists of several stages:

1. Scraping the shkiri with a scraper or with a coarse washcloth (up to a red one).
2. Application on the skin of a special gel or a mixture of healing and tonic components of a dewdrop group.
3. Choking on the throat of a problematic dilyanka. In our mind, it is necessary to create a sash belt from the breasts to the pelvis.
4. Outer throated body with a carpet for short thermal insulation.

At such a station, spend 30-40 quills, after which you should take a swim and make a sum.

As ingredients for sumish, you can vicorate the most versatile components, for example, honey, chocolate, laminaria, ogirkovu m'yakot and other.

How else to lose weight without diet, but tidy up alive

Cream of all overprotected є th іnshі, not less than dієvі ways to relieve the congestion of the vag on the stomach and sides:

1. Leaping out of the country, 10-20 minutes before the snidanka, sip a bottle of warm water. Tse dopomogaє pіdgotuvati (mastiti) stravokhіd and aktіvіzvаt herbal system (slynі zlozi, shlunok). So, it is easier and quicker to settle in the body and there will not be too much fat. At the heat of the water, you can add sprats of drops of lemon juice.
2. Eat food to avenge cellular tissue. Klitkovinі vlastve zbіlshennya obsyagom at vbirannі vologa zі slunka, scho proizvodstvu to shvidshy almost naschennya. Until then, it will not be conquered by the body. Vaughn absorbs slags, shkidlivy speeches and bring them out of the body. The leader behind instead of plaid fabric and hangings.
3. Cleanse the intestines with an enema. A rich disease of viklikanі filthy water and products. Cleansing with water from the sill helps to get rid of slurry from the intestines. In the rest of the hour, also popular are enemas with cavi, yak, yak and strength, which can have an absorbing effect.

All these ways will be effective only if you get rid of stress, add 8-10 years for sleep and switch to a properly balanced meal.

How to tidy up that side of a person lives

In order to tidy up the life and sides of a person, it is necessary to follow these rules:

1. For the cob, normalize the work and clean the intestines from toxins.
2. Sip 2 flasks of kefir every day - in the evening.
3. Have more fruits and vegetables.
4. Include smoked, salty and gostry products in the diet.
5. Vіdmovtesya vіd vzhivannya alcoholic drinks.

Also, with an effective method, the complex is right, which should be repeated regularly two times a day for 10-30 repetitions in two or three approaches:

1. Take a dumbbell from your hand and shrug it off at your sides.
2. Vicone the seat, behind the bazhanny you can victorize the tights.
3. Get busy with big for weight loss. Run for a day from 1 to 5 km. You can run for short distances for an hour.
4. Hang on the crossbar, press your legs to your stomach and from this position, begin to work and turn your toulub at your side. Whom has the right to actively zadiyani m'yazi back, oblique m'yazi belly.
5. Shoot at least 25 quills per day on a jump rope.
6. Sweep the vіdzhimannya vіd pіdlogi five pіdhodіv that ten-twenty repetitions.

Tidy up live that side - right

In order to get rid of the belly and sides, do not starve obov'yazkovo, but rather eat strongly.

Enough to win the right in the minds of the home. Below we will tell you about them.

Right in the home minds

Before taking, proceed step by step. Bazhano in front of the vicons, do a little warm-up, or stribat on a skipping rope.

At hovering lower in the right, the position is the same, for a wink of the first. And she herself is lying on her back. Alright, let's get started:

1. Stretch the abdominal pain when you see it, pull in the anterior wall of the abdomen. Try not to relax the m'yazi press for an hour in the breath. Repeat 20 times.
2. Hands to move the head. Repair the body and lift the knee to the chest, five - to the middle. Try to pull your life in as much as possible. Straighten one leg on the vase, pull the other leg up to the elbow. Repeat 20 times right for both nig.
3. Bend your legs in knees and fit them into the fold, squeeze across to the fold, and pull your hands into the bridle of the body. Under the hour, I see you lift the pelvis up the floor, you can pull it up, you can pull it in. Freeze on the pivkhvilin. Lower the pelvis, repeat - 20 times.
4. Legs bend at the knees. Turn the knee in one beat, hands in another. You are guilty of spinning the body at the opposite straight lines. Repeat right 10 times on the skin side.
5. Pull the knee up to the breasts, spread the hands to kill, press the arms to the logs. Lightly lift the seats and nahilіtsya right-handed. Squeeze the knees at once, do not lower them for a lie. Turn around at the exit position, repeat right, but at the opposite side. Pidkhid - 20 times.

Video right

Below you can see a video with a detailed description of rights.

Right at the gym

If you see a gym, then for the use of fat pads on your stomach and sides, use the right:

1. Plank - take an emphasis lying down, after which you trim your back evenly with a stretch of one-five quills.
2. Protilezhnі twisting - lie on the kilimok, put your hands behind your head and close your fingers in the castle. Bend your body out of synchronous folded legs. For the cob, try to reach the left side of the right column, then work out the identical right, but also from the other side. Work out three times 20 times.
3. Twist - sit down on the kilimok and bend your legs in knees. Trim your legs in line, don’t push your legs, the body is guilty of 60 degrees of elevation. Take small dumbbells in your hands with a mass of no more than 1 kg. After that, to begin with, carry out a twisting on the right and left side. If you are a novice, then work two times and twenty times.
4. Bichna plank - the principle of vikonanny is right for the very same one that the first one has. The only difference is that you will need to stumble on one beak and stay in this position until five minutes. After that, change the book.

Yakі simulators help clean up life and sides

List of simulators that help to get rid of fat deposits:

1. The rowing machine is a new activity similar to paddling. Under the hour of training, all groups of minds were challenged. For 60 hvilin you can burn up to 500 kcal.
2. The elliptical trainer is an imitation of walking and sports walking. Pіd hour right zadіyanі usі m'yazi. The number of calorie intake per workout is 750.
3. An exercise bike is the main attraction for the seat area, the stomach and the stomach. An unparalleled advantage is training in a sitting position, which allows you to increase the right hour without having to go to the knee. Repair the training for 30 minutes, gradually increasing the trivality until the year. To strengthen the effect, turn the pedals in the standing position.
4. The stepper is a simulator that imitates the movement of gatherings, after which the robot is more m'yaziv. This attachment helps not only to get rid of problem areas on the body, but also to get rid of cellulite. For five years of training, you will spend up to 300 kcal.

Hula Hup

Hulahup - hoop, made from various materials. Vіn helps to suck the sides and revitalizes, sprays the growth of the vestibular apparatus, has a beneficial effect on the respiratory system, the heart system. And it also kindly pours into the intestines, which increases the springiness of the skin's curve.

Sob pozbutisya fatty vіdkladen, cool hula hoop today. Zastosovyte for this hula hoopi massage.

Please visit:

1. Do not twist the hoop, as if you recently ate.
2. Do not beat the hoop at the hour of menstruation.
3. In case of pelvic ailments, consult a specialist.

Advantages:

• simplicity at zastosuvanni;
• be a beginner before the first training.

Video how to spin the hoop

Below is a video with a report describing how to twist a hoop.

Yak pump press

To pump up the press, hover right down:

1. Lie on your back, relax the upper part of the toelub. Place your hands under your head. Raise your legs uphill, bend them at the knees under a straight kutom, so that the quilts are perpendicular to the hem, and the homies are parallel. Try to lift the buckle and pull them forward for the help of the lower press. After that, smoothly lower the quilt, take the exit position. Work two times and ten times.
2. Lie on your life, stretch your arms (with palms down) and legs straight. Simultaneously raise the right hand and the left leg, freeze in this position for a couple of seconds. Take the position and repeat it right with the other foot and hand.

Video how to download press

Big for weight loss

In the next hour, sooner or later, the processes of exchange in the body are launched through those that actively burn the blood in the heart, reminding all the cells of the sourness.

As a result of this, toxins and slags are eliminated from the body, and with regular training, the functions of the liver, intestines, and sacs are stabilized. Subbag - a change in fat prosharku on the waist and abdomen.

Please for the big:

1. Follow the pulse until the beginning of the run and then after it. The normal indicator is 120-130 strokes per quill, after a year the wine may stabilize. As if something didn’t happen, change the need and go through the doctor’s obstezhennya for the manifestation of illness.
2. Do not run too fast, or properly, beat the average pace for a run.
3. Run along the humpbacked paths with slopes and pylons, which are drawn. In this vipadka, you will lose weight more.
4. Gradually increase the vanity in order for the body to be more stained with fat deposits.
5. Breathe with your nose, for the hour of the day, try not to beat the rhythm.
6. The least trivality of a run is pіvgodini. If you make less, you won't have an effect.
7. Before the big start, do a little warm-up.
8. To tone up, run regularly. Optimally - at least 3 times per day, ideally - 7 days.

In order to be busy with the big bіg, be effective, win the following methods of bіgu:

• shvidky - trivality one or three hvilini;
• podtyupsem - medium pace, yoga trivality at the cob stage 25-30 strands, with an hour more trivality up to 60 strands.

Big after the awakening of the building, charge the energy all day.

The day is the best of autumn, spring.

Walking in the evenings is for people whose work schedule is not related to intensive physical training.

If busy with big fences:

• flat feet;
• ailments SHKT;
• the presence of stones at nirkah;
• varicose veins;
• manifestation of problems from the cardiovascular system;
• the presence of ignition processes;
• sickness of the musculoskeletal system

How to eat properly, to clean up life

Well-balanced eating is the whole science, which is popular among women today, to follow their figure. Let's try to see the main points:

• For additional calorie intake, multiply the amount by 25-30. So, people with a weight of 60 kg can save more than 1800 kcal per day;
• when choosing products, pay attention to the caloric content, and use the morning in some brown speeches. A mature organism is responsible for taking 15-20% of proteins, 15-25% of fats and 50-60% of carbohydrates from the daily menu;
• drink about 1.5 liters of radini per day. Remember that up to 1.5 liters only enter pure water, and do not worry if you are drunk, broth is thin;
• їzhte 3-4 ten days a day, 70% of everything else try to live in the first half of the day. Supper may not be later than 3 years before bedtime.

An example of a balanced life:

Monday:

• snidanok - a grapefruit with bunches of fresh fruits, tea with low-fat syrup;
• obid - chicken soup, steamed chi baked riba, fresh fruit;
• supper - vegetable salad with greens, a small piece of boiled meat.

Tuesday:

• snidanok - visivki with kefir, sir;
• obid - spinach soup, seafood salad, rice with vegetables, fruit salad;
• low-fat variety of ribi from greens.

Wednesday:

• snidanok - wilted with honey and peas, fruit or green tea;
• obid - chicken soup, boiled potatoes, vegetable salad, citrus for dessert;
• evening - seafood salad and white bread.

Thursday:

• snidanok - buckwheat with milk;
• obid - vegetable soup, steamed riba abo kurka, vegetables, black chocolate;
• supper - vegetable casserole, fresh.

Friday:

• snidanok - vine with honey and peas, sіk;
• obid - boiled riba and potatoes, dried fruit compote;
• evening - steamed or stewed vegetables, yogurt.

Saturday:

• snidanok - vivsyanka;
• obid - vegetable soup, fruit salad, trohi vipіchki;
• supper - rice with vegetables and sourdough.

Week:

• snidanok - Pshonyan porridge with vegetables;
• obid - mushroom soup, apple casserole;
• supper - pilaf with mushrooms and salad with ogirkiv and tomato.

Nadia, 36 years

For a balanced meal, I don’t just try to keep my body in good shape, but I also constantly watch the goodness of that energy. From that hour, as I began to give respect to that which I am, I began to sleep better, I developed drativity, I gained strength both for my family and for work.

Diet for slimming belly and sides

Diet, straightened on the stomach and sides, basically anonymous, prote all the stench of the best foundation on the living of the offensive products:

• protein and calcium - eggs, peas, low-fat cheese, low-fat yogurt and cheese, cock, low-fat fish, legumes;
• carbohydrates - buckwheat, wheat, millet, rice, other cereals;
• cellular tissue, vitamins and minerals - fresh berries, fruits, vegetables, compotes, fresh juices;

The butt of a strengthened diet for a quick relief of the stomach and sides:

Snіdanki:

• a boiled egg and a skewer of visіvkovy bread;
• 200 g low-fat yogurt, orange;
• 50 g low-fat syrah, half licorice pepper;
• cheese with additional yogurt, apple;
• wіvsyanka with dried fruits, apple.

Lunches:

• banana;
• 100 g fresh raspberries;
• orange;
• half licorice pepper;
• 2 small or one large apple.

Obid:

• low-fat meat broth, sauerkraut, green tea, black chocolate;
• sheep's soup, whiskey bread, broccoli, berry juice without zucru;
• fried fish with lemon, vegetable salad, low-fat yogurt;
• fresh zapіkanka z ovočіv or for bazhannyam vikoristovyte sir, carrot salad, green tea;
• greek porridge, a small piece of boiled meat, ogirok, unsalted compote.

Supper:

• seafood salad, tea without zucru;
• 2 boiled eggs, tomato;
• boiled chicken breast, lettuce, a bottle of milk;
• a piece of steamed ribi; half of licorice pepper;
• low fat sir, green tea.

Daria, 25 years

The advantage of such a diet is that it helps to tidy up fat not only on the stomach and sides, but also on the legs, and on the seats. For myself, I will make a vicarious diet for the day. Cherguyu її zі zvichaynym zbalansovanim eating, and as a result - completely satisfied with her figure.

How to add fatty acids to the slender stomach and sides

Recently, scientists have brought that fatty acids are not only positively injected into the development of the body and rosum activity, but also as a straining tool for losing weight.

The slender ones take the part of polyunsaturated acids - omega 3, 6 and 9. The biggest role of spalling fat is played by omega 3.

Acid in the great quantity is found in such products as:

• llana that sesame oliya;
• seafood, fatty sea ribs, red ribs, fish fat;
• dairy products;
• all varieties of cabbage;
• cedar peas, now.

For women, the norm of fatty acids should be 1.1 g.

How to add vitamins and microelements to weight loss

The most important part of losing weight is the normalization of the exchange of speeches. Take the part of vitamins of group B. B2 and B6 help the robotic thyroid gland, vitamin B3 interacts with the tube and intestines, deals with the distribution of protein and cholesterol. B5 boosts corn cholesterol, hormones and fatty acids.

For vitamin C, the level of low cholesterol decreases, and the exchange of internal cellular processes is activated. Vitamin also fights with stresses, which often act as the causes of recurrence.

Digestion of fat is rich in what causes calcium to be absorbed, which is acquired from one’s hand for the amount of vitamin D. Zinc in the lower calfs of coris with its lowering appetite for power, and chromium not only lowers the level of sugar in the blood, but I take an active part in the metabolism.

Growing up the waist before the summer season: diet of eating, effective right for belly fats and presses, a list of products that make a woman's figure mischievous.

A thin waist is one of the main displays of a woman's beauty. Prote the same area of ​​the abdomen є the most problematic zone of the female figure, independently from the vіku її volodarka. Incorrect eating, low-grade way of life, hormonal imbalances, impaired exchange of speech lead to the inevitable loss of fatty tissue. Navit after a trivial hunger, which is not kept for a healthy body as a whole, splitting fats here will be in the rest of the year. Competently expanding the menu and systematically improving the physical right to help grow the tummy flat and springy, turn the beauty and femininity, look hopeless until the new summer season. You will remember the first results in a few months you are right, and in a little more time you will be thrown at you, look at you. Come on, let's get started...

Eating diet for wasp waist

First of all, why should we start - look at your savory eating ration. Deyakі products should be switched off again from the menu, otherwise add to your diet. It is necessary to revisit the following products:

Confectionery products, including chocolate;

Boroshno and especially healthy (it is acceptable to take 1 discount of bread for a snack);

Salty, which uplifts the process of introducing the disease into the body;

Canned food, manufactured goods, fast food;

Alcohol, gassed drinks.

Before the additional diet, include products rich in proteins (meat, low-fat cheese, legumes), rosemary squash (carrot, beetroot, Jerusalem artichoke, apple, watermelon).

Water is the life of that ... garnoi position

Diet "Autumn waist" is to be accompanied by a good drink of clean non-carbonated water up to 2.5 liters per day. Water sprays the correct etching, removes toxins, slags. The skin becomes more elastic and clean, and the process of losing weight is quicker at the sprat. Drink water next to the offensive mode:

• vrantsі nashe a bottle of water, after 10 hvilin snіdanok;
• 10 hvilin before lunch 1 bottle of water;
• before lunch 1 bottle of water;
• 1 bottle before noon;
• I renew the water before supper;
• for nothing 1 bottle of water.

At breaks between meals, you can also drink water. Step by step water will reach your zvuchny way of life.

Sample menu

• Snidanok - 1 boiled egg, a scoop of whole grain bread;
• Lunch - low-calorie yogurt;
• Obid - soup with vegetables in meat broth, low-fat meat (200 gr.), salad with fresh cucumber, tomato, cabbage;
• Noon - low fat sir (150 g), apple.
• Supper - chicken fillet, kefir.

In the diet of obov'yazkovo may be present low-fat fish. You can steam or cook a savory yushka without potatoes and spices. Yogurt and other dairy products (kefir, sir) can be low fat, without adding zucru. Similar diets were carried out for 6 days, the 7th day - promotional. And so far. At the rozvantazhuvalny day, you should drink kefir or eat kefir with low-fat syrup and apple.

5 most effective rights for belly ulcers and press

Today, there are impersonal programs of physical rights for the waist, abdominal masses and the press. Good, since your special coach will demonstrate the scheme of victorious right, we will create an individual program especially for you. In domestic minds, it is possible for self-sufficiency to win the right, as it will help to achieve external results. 5 most effective rights for stomach ulcers, that press will help you with yours!

1. Right for belly ulcers.

Vihіdne camp - lying on the side. The supporting arm is bent at the elbow. Raise offended legs and lower, without falling down, kill the body. Repeat 30 times. 20 sec.

2. Right for the waist.

The outer camp is standing, the hands are upright killed. Vikonuemo zmіschennya tuluba ubіk. Robimo is visible on the skin with usunennia. The lower part of the coat is not broken. Leather pidkhid 100 times. Reply 20 seconds and repeat 100 times.

3. Right with dumbbells (3 kg).

Right vykonuєtsya standing. Take 1 dumbbell from the skin hand. Vikonuyemo the bіchnі were sick with an even body, trying to reach out to the knees. The lower part of the coat is not broken. Robimo seen when sick. Viconemo 2 go 100 times from a break of 20 seconds.

4. Right for the pain of the belly and back.

Pochatkove position - standing sideways support. The hand is on the support victoriously swinging the left leg. Emphasis robimo on p'yatu. Repeat swings 50 times for one bet and 50 swings for another bet.

5. Right for slanting stomach ulcers.

Outside position - sitting on knees. Draw your hands in front of you. We move from one side to the other, so that we stick around with the sides of the logs. Right win 50 times.

Goydati presses, vikonuyuchi pidyomi body to nig. Hands are tucked behind the head. For slanting m'yaziv, it is necessary to win the pidyomi, with which one stretches with the right hand to the left knee, and with the left hand - to the right. Porada: good vikonuvati right, vikoristovuyuchi special bandage for the waist, which creates the effect of a steam vent. If you don’t have yoga, you can replace yoga with a great grub. Under the bath, you can apply a love cream for slimming and tightening the skin. Do not varto not be busy with a hoop. Today, there are no other options for massage hoops, which give miraculous results. To take it, you can vicoristovuvat a special plastic hoop, stuffed with squeak. Start spinning the next 5 strands, reach 30-40 strands.

It might be possible for the reception of a TV set at a good hour.

3 products, like a mischievous female figure

The scientists named three main products, which are considered to be good for the skin diet, which help to lose weight. The most recent ones were named:

1. Vershkov oil.

3. Have more carbohydrates.

In the opinion of nutritionists, vershkov oil is the first most important product for those who have lost their zest. It is made up of non-essential fats, through which impersonal diseases develop, including obesity, heart disease, and forms of cancer. The product should be replaced with olive oil, as it will prevent stroke. Zukor can be replaced with honey (in small quantities). It is permissible to drink 1 cup of licorice tea or kawi for a day. More carbohydrates are found in borage products: white bread, pasta. These products do not bring any corrosiveness to the body, it is practical not to avenge cellular tissue. Itself is one of the important components of a healthy meal.

At the end, I would like to say that the thin coat is not correct. The process takes time, patience and singing zusil. With the right eating and serious raising to vikonannya, the result of obov'yazkovo will be in evidence. Let the best ladies go and throw off the pounds. The speed of reaching the results is found in the vіd vаgi, in the yаkіy vi were known earlier, individual features of the organism. Cardinal change of figure vimagatime at 6 to 12 months. It is important to raise the achieved results and push, the shards of gaining kilograms can turn around again. Success!

Up to an ideal waist without sides and a flat stomach to prag a lot of women. But not everyone chooses the right path to the point, the result is not the best. Keep in mind that without physical advancement, it is impossible to nourish the problem areas of the body. About the effective right for the correction of the abdomen, sides, and also understand, for which stench they will fight all over the world, read on.

Behind the camp of the belly, that bіchnyh surface of the lower part of the tuba is covered with a sprat of m'yazіv, and the braid itself is straight, transverse, and the inner part. Also, if you want to shape a tightened torso, you need to get the muck out of the robot. To suck your life and sides, have the right to be guilty at the same time for the dominance of such minds:

• regularity to take (not earlier than 4 days a day), at its own treadiness of the skin їx - less than a year;
• for the presence of the great fat prosharka obov'yazkovі cardiotraining in the gym, or busy with big, aerobics, like building aerobics, to speed up metabolism;
• special rights can be both dynamic and static. The stench vibrates with a different amplitude, but the pace can be more povіlnym or average, so that the m'yazah had a full process of rapidity and did not become "overtrained";
• warehouses, the complex is rightly guilty of consequentially correcting all the m'yazi in problematic cases, it is not possible to win two right to sleep on those same m'yazi;
• the cyclicity is important, the essence of which is correct in 6-10 repetitions of the skin right in 2-4 approaches;
• Dotrimannya dієti є obov'yazkovoy umovoy, shob the organism stained viroblen pіd hour exercising energy not for over-etching їzhі, but for spalling the abdominal fat that molding m'yazіv.

Varto will tell you about nutrition, better to train - at the gym at home. Actually, there is no meaning, especially on the back. At home, you can win no less than right, especially if you want to bet objects from additional equipment (gymnastic club, waist disk, fitball, dumbbell, hoop or hula hoop, horizontal bar, roller for the press).

With what right to clean up the sides

Depending on the food, with what right to clean up the sides, varto say about those that all the children, who follow the price of the method, will be based on twisting and frail hands to the right-to-left. Let's take a look and apply.

• ІП - standing, feet shoulder-width apart, hands in a tuba with 1 kg dumbbells; turn smoothly to the right-left, then bend your arms at the elbows and smoothly turn turn to the right-left;
  
  
• ІП - lying on the right leg, legs straight, the right arm is bent at the elbow and leans on the front, lion - behind the head; immediately lift your legs and the toelub uphill, after which you turn to the IP. Then lie down on the next beak;
  
  
• ІП - lying on the back, hands behind the head, legs bent in knees; start swinging the press, twisting, then turn your legs at the back of the bed;
  
  
• ІП - lying on the back, arms straight, legs extended, legs straight, perpendicular to the floor; lower your legs right-handed-left-handed across.
  
  

How to tidy up the sides at the waist

In order to tidy up the sides at the waist, to the right recommendations, more importantly, connect the gymnastic disc and dychal techniques (bodyflex is possible).

For the help of the disk, the twisting of the body is wound, for an hour of which it is possible to correct the m'yaziv, for example, take dumbbells in your hands or put on tight ones (0.5-1 kg each).

Strengthening the effect of tanning the sides can be achieved for additional massage, which is carried out after training. Varto vіddati perevagu methods for fighting cellulite - canned and honey.

How to tidy up lives that side for tyzhden

What has been said above gives an understanding of the fact that for the solution of the problem, about how to get to the article, it takes an hour. But what if I have one day left before the end?

For the sake of a good workout for this day, you can pay for a waist obligation up to 7-8 cm, as necessary, showing a clear contour of the figure. Better for everything, taking away the result will be a little thinner body surface, but not the stomach, shards of the old slanting m'yaz are more likely to be included in the work for others.

Zamislyuyuchis about those, how to tidy up that side for tyzhden, to increase the emphasis on dynamic rights. Big, dancing, busyness on the elliptical simulator will help you quickly burn off your fat, for which you spend centimeters.

The skin is static in the right, in a way you practice the m'yazi of the press, wink, controlling the breath. Start the ruhi in the air, and finish in the vidikha. Possibly variants of the so-called cross-dressing, if everything is rushing to the side. For example, for an hour of pumping up the press, I saw when I was pumping the tuba to allow the m'yazam of the upper part of the press to vikonati to a richer work.

The control of the breath is to strengthen the oxidation of the fatty pro-rarka, after which the lipids split due to the vibrations of the connected water. But no matter what, do not forget about the diet (not less than 2 liters of clean water per day), shards of water, which has settled in fat, the body is zamma, provoking intoxication and swelling.

Tidy up your sides for tizhden at home minds

Sob at home minds clean up the sides for tizhden, take care of more joys and beat the rehabilitated earlier in the right. Cream disk for the waist, hurry hula hoop.

Anti-cellulite massage, peeling, pharynx from congested warehouses and stimulating components, such as sea strength, sea algae, extracts of ginseng, cayenne pepper and kawi not only stimulate blood circulation and lymphatic drainage of the problem area, but also induce a tone in the skin.

Not occupied will be 1-2 rozvantazhuvalny days, in yakі you can get in more than water.

How to tidy up that side lives video

Krim statti - video on the topic, how to tidy up your life and sides.

Having got stuck with the problem of fat, which has settled in the area of ​​\u200b\u200bthe sides and abdomen, a lot of people, especially women, often wonder about those who, like її virishuvati, to get rid of non-essential fatty prosharkіv and excess vag.

It's no secret that it's practically impossible to lose weight without gaining physical rights for fat loss. And the best approach is to lose weight in a complex way - cleanse the body, optimize the diet of eating, normalize the order of the day.

Next, choose the best hour for non-sleeping and respite, as well as the day to use fat in the body physically, the most effective way to lose weight.

Such a pidkhіd mi and praktikavatimemo, shvidko tidy up zayvy fat from the abdomen and sides.

To lose weight, tidy up the life of that side, it is necessary to win the most effective right of the day, regularly increasing the vanity.

The complex is entitled to pay for 1.5-2 years of work per day, which follows the recommendations of trainers from physical training.

In order to avoid possible injuries, stress for an unprepared organism, before any physical adventures, it is necessary to warm up the trivality of 5 to 10 quills.

warm-up

Right 1. Preparation of m'yaziv stegon and sides to the head navantage

Vikhidna chi first position. People can stand on the ground. The legs in the new one may be spread apart shoulder-width apart, and the arms lie with the palms on the waist. Nahili robiti alternately at different sides, not knowing the palms of the hands from the waist.

For beginners, the optimal number of repetitions in the right is 4 to 9 times for the child in the sick.

For additional information, if there may be a notification about physical intent, - the number of repetitions in the right of 10 to 16 times in the case of bad luck.

Right 2. Preparation of m'yazіv bokіv to the main navantage

Outside position: stand on the pidlozi. The legs should be placed shoulder-width apart, and the arms should lie flat on the waist. Sneak forward, then move back, trying not to change the position of the hands.

Before the cob of training, the following is a good way to expand the mud, in order to improve the efficiency of the rights and reduce the possibility of recovering from injuries for an hour.

For beginners, the optimal number of repetitions is right at the entrance to 5 to 8 times. For people who know about physical challenges, the optimal number of repetitions is right to be 10 to 16 times for the walk.

Slow down smoothly, so that you can get away from the injury.

Right 3. Preparing for the main adventure - drawing m'yaziv stegon, nig that side

Outside position: stand straight, look ahead. Slid to beat the big on the mist.

For beginners for trivality big have the right to 30 to 60 s. For people who may be aware of the physical urge, the trivality of the big in the right to become in the first quill and up to three quills.

Under the hour of vikonannya tsієї have the right to follow your feet high, so that you can kindly remembrance the m'yazi nіg.

Set the main focus

On the right

Vikonuvat tsyu have the right to lie down on a special gymnastic kilimka or just a home kilim, which is to lie on a bed. Outside position: put your hands with your palms under the seats.

The legs should be slid into the podlogs by 5 cm (for beginners) and up to 15 cm (for advanced students).

The wind is growing in steps, 05-1 cm per day. In such a position, a person imitates “knives”, shredding legs alternately. On vikonannya tsієї it is right to recommend stained glass 5-8 hvilin per the introduced solemn hour.

Right 2. Main meta: training of all oblique abdominal ulcers

Outside position: stand on a special gymnastic chi home kilim on knees, with the hands of a top coat. Vikonuvat tsyu right next to the left position.

Trimming homilki evenly, it is necessary to put yourself a cob on a kilimok in one beak, properly lowering the quilt. Let's get up and put ourselves on a kilimok in the next day.

Omitting the button and moving to a new position, spend a few seconds with skin repetition.

For beginners, trivality has the right to lay down a number of yogo repetitions (for 5 to 10 times) at least one approach, trimming for 2-6 seconds. at the skin position.

For already informed people, if they can understand about physical tension, trivality is right in the number of times repeated in one pass in 10 to 20 times on different sides, from a zatrimkoy in 3 to 5 seconds. at the skin position.

Right 3. Training of the transverse muscle of the abdomen

It is not necessary to vikonuvat tsyu rightly. Here there will be not less than black belly rubs, but a transverse rub. The outer position before the cob is right: stand on the knee with support on the palms of the hands at the position of their "on the knees".

It is necessary to squeeze the leg in a knee and pull it up to the chest, squeeze the yakomog more tightly and protrim in this position for a few seconds (up to 5-7), straighten the leg. After straightening the legs, turning at the outward position.

Irrespective of the folding of yoga vikonannya, the right to be true to myself.

Right 4. Training of all stomach ulcers

When vikonannі tsієї zadіyanі not only all the m'yazi sides, but the mustache of the bellies, including the transverse ones, will be right.

Outside position: lying on the boots on the kilimka. Lie down in such a way as to make the body between the body and the flat, equal cut at 45 degrees, relying on one hand, and otherwise, on the waist.

When vikonannі tsієї right, it is necessary to trim the straight back, the cream lowering or lowering the pelvis.

For beginners, the number of passes is 2 per skin bik. For cutaneous approach, 6 to 10 repetitions. For additional information - 4 passes on the skin from the sides. For skin approach, 15 to 25 repetitions.

In order to achieve the maximum result, fakhіvtsі recommend stretching for 21 days step by step to build up with repetitions. A break between steps in 30 to 45 seconds.

Right 5. Spalling of the fat on the stomach and sides

It helps to get rid of excess fat on the stomach and sides. Under the hour of the yogic vikonannya there will be intensively zadіyanі like a vaga cherevnі m'yazi (zokrema and transverse), and y usі m'yazi sides.

Outside position: lie down, relaxing on the kilim (gymnastic kilim, or splendid), curling your arms and clasping your hands under your head. Legs toil buti pіdіbganі.

Alternately chasing at the symmetrical intersection of the column and the line, count 50 repetitions, regardless of who the person is a novice of chi dosvіdcheny.

Right 6. Exercise of the stomach and sides

Vikonuyuchi tsyu rightly be zadіyanі vsі m'yazi, especially cherevnі and bіchnі.

Outside position: lying on your back on a special gymnastic kilimka or a great kilim, your legs should be pulled up. The knees and feet are stared together, and the toes of the toes are due to marvel at the different sides.

Razvodyachi hands killed, it is necessary to try to lift the toelub and reach out to the tips of the fingers. Let's raise our legs under the hood of 45 degrees. It was so hard that the back, at its transverse ridge, was stuck under the logs.

Qia is right to effectively train the m'yazi press. For yoga, you need to trim your back evenly.

Tack at position 3-5 seconds. After that, it is necessary to see and lower the coat on the cover.

You have the right to win 50 repetitions, regardless of the fact that the novice has been brought to the attention of a person to rob.

Right 7. Training of all groups of black meats for additional dumbbells

Vikonuyuchi right, there will be backs of all m'yazi povnomu obsyazі (sides, cherevnі, wind the transverse m'yaz of the abdomen). Dumbbells are rightly victorious.

Outside position: For the cob, it is necessary to become equal, relaxed. The legs are spread out at the width of the shoulders. Let's take dumbbells with a weight of 1.5 to 3 kg.

Having sank down one of the knees, followed vishtovhuvati dumbbells with flywheels in an asymmetric side. Controlling, schob the girl's color is taken from the angle of 90 degrees for beginners. Let's change the number of times, but I have the right to work again.

For beginners, the number of trips is more than 2 per knee, for the skin approach, 6 to 10 repetitions. For reaching people - 3-4 walks per knee, for bajannyam, you can add 2 more. For skin approach, 15 to 25 repetitions.

Right 8. Dumbbell Workout

Tse is also right with dumbbells. With yoga vykonanna, there will be problems that are right 7. But the algorithm of yogo vikonanna is smaller, lower y is right 7.

Outside position: stand straight, look ahead. Zrobity kіlka krokіv on mіstsі s tight - dumbbells. Prodovzhuyuchi krokuwati, stick out 1-2 kroki forward. Get down on one of the knees, then raise your hands and turn around in the outward position.

Repeat the whole movement anew, but then go down on another knee.

Beginners can win over 2 times on the skin, on the skin, 5 to 10 times on the skin. Dosvіdchenі can vykonuvaty 4 steps alternately skin kolіno. For skin approach, 10 to 20 repetitions.

Right 9. Training of all groups of pests

Yogo vikonannas take the fate of black earth, and th mustache of the sides. Outside position: lie down on a gymnastic kilimok or a pidlog, bend your legs and make a kut (with a kilim) at 90 degrees.

Pull up your legs as much as possible so that the knees can stick around your breasts. Dali next turn to the outward position. Novices are guilty of starting a vikonnannya in the right of 2 steps. Moreover, one needs to work less than 10 repetitions.

For the completion of the next steps, it is right to repeat 4 steps and not less than 15-25 repetitions.

In order to achieve the best effect, the next step is to improve regularly: 2 times per skin on the next day.

The maximum number of arrivals is not more than 12. The number of people is right to use all possible concentrations and serendipity in people.

Effective right for the sides

On the right

Post position: lying on your back on a gymnastic kilimka, your hands should be closed “in a castle” and over your head, and your legs should be together at the knees with turned to the sides of the homilka.

When vikonannі tsієї have the right to practice the bіchnі and osnovnі m'yazi press.

With an even position, the backs are pulled up to the boarders uphill and they can see. Then it is necessary to take a position outside and to work in the air. Golovnya, vykonuyuchi right, turn the knee at the side of the wound.

Pochatkіvtsy tsyu have the right to win over 2 at a time. For one pіdkhіd win strictly 10 repetitions. Dosvіdchenі people, yakі may understand about the physical navantazhennya, owe work for 2 pіdhod, that is not less than 30 repetitions for 1 pіdkhіd.

Tsya is right to vimagatime all possible intensity in concentration and serendency in the form of a person at the same time.

Right 2. Complex for the training of bovine and black earths

Outside position: lie down on a be-yaky bed on a special gymnastic kilim or on a great underfoot kilim. As a bik levi, then the right hand is drawn in front of him, and the left hand can be above his head.

Legs flexed in knees. Otherwise, navpak. The side is right, it means that the hand is right behind the head, and the lion is drawn in front of it. When vikonanna is right, immediately raise your head and legs, stretch your elbow with your hand.

Such a right for beginners to win on the skin bots 2 times a day. Moreover, at least 10 repetitions in one approach. Acknowledged people can win on the skin bots 2 times, 25 repetitions per 1 step. You can get more money for the money.

Right 3. Training of all groups of muscles of the sides and abdomen behind the help of the ball

When vikonannі tsієї have the right to take the fate of not all m'yazi sides, but also cherevnі. It is right to be brought up to the gradation "with the ball".

Outside position: lying on the bed (as it is more appropriate) boots on the balls, the hand (so be it) spire on the bottom and legs to stand with straight feet on the bed. Reliance on the old foot. I will lift the opposite leg up the mountain, then turn it to the cob position.

Tsya is rightly recognized for the effective training of the ovnishnіh m'yaziv stegon.

Pochatkіvtsyam tsyu have the right to follow, starting from 2 approaches on the skin from the sides. Moreover, one needs to win less than 10 repetitions for 1 step. Let's finish the next round of 2 steps and not less than 25 repetitions for 1 step. You can get more money for the money.

Right 4. Finished workout

Outside position: lying down. Lay a small pillow under your head so that your shoulders are on it. Retract life as much as possible, helping you to cope with the pains of the abdominal press.

Stay in your position for a short hour, then relax. Kіlkіst pіdhodіv - for the bajannyam.

When vikonannі be-yakikh right to remember about the rules of safety and dotrimuvatisya porad coaches, as well as step by step increase the vanity, rightly, but vpevneno rushing to the appointed mark.

Corresponding video clips about those, how to tidy up that side lives for the help of the most effective rights in home minds

How to tidy up that side lives. Right the most effective for pochatkivtsiv and informed people:

The most effective right for the waist in home minds:

How to tidy up the sides and live this year to cackle rich women, even to acquire them ugly to act like a cloth that they swear, otherwise it’s easy to wash jeans over the belt. And the axis is the cause of the appearance of the barrels, and it’s more important to clean them up even more importantly, especially if you don’t know how to work, like and if. The reasons for the appearance of zayvih fat deposits on the waist can be rich, so let's for the cob їх i з'яsuєmo.

Zmist:

Causes the appearance of the sides of the abdomen. Special rights

The main reason, through the yak, is living and flanks, and the supra-world implantation of licorice and fatty porcini. Carbohydrates and fats are transformed by our body into storage between soft tissue and skin like bi in reserve (on a "black" day). So, the organism is also ready to work with mіzh m'yazovymi tissues and internal organs, filling the whole empty stomach and creating a problem for us: how to clean up the sides and live.

Clean up the sides and live for help right

• 1. Lie down on the bed and bend the knee. From this position, clasping hands behind your head, they robbed you to your knees. Tsya is right to want and є the simplest and nayvіdomіshou sche z lessons of physical culture at school, ale, prote, won on today's day the most effective and deva at the catering yak tidy up the sides and live.
• 2. Right for presi. Sit down on the low lava and raise your well-trodden legs to the top, for a full hour, hovering over your breasts.
• 3. The right is called "Bicycle". Lying on your back, raise your legs 15-20 centimeters above the ground and alternately bend them at the knees, sticking out the elbows of the opposite hands.
• 4. Get sick with dumbbells. Tse miraculous right for znyattya fatty vіdkladen z bokіv that vіrіshennі nutrition yak tidy up the sides that live. Take a dumbbell in your hand and pick up a spear of sickness, then take a dumbbell in your hand and repeat right. Collect a sprat of repetitions.
• 5. Right "Storage lower" at once helping to sharpen like a m'yaz of the abdominal press, so the sides and like you guessed to throw off the fat from them. Lying on your back, put your arms straight behind your head and stretch your legs. From this position, raise your legs and arms at the same time - stretch your hands to the bowl of the nig. Collect a sprat of repetitions.

All qi have the right to work no less than three times a day and at the same time to get the right food. If you are doing everything correctly, then nutrition: how to clean up the sides and she lives stop teasing you at the next hour.