For many women and men there was always relevant the problem of fat folds in the field of sides. To get rid of this defect in the figure, it is necessary to carry out the whole complex of tasks which will promote improvement of external and internal state.
It is required to you
- - healthy diet;
- - sportswear;
- - gym;
- - jump rope.
Instruction
1. Estimate critically daily diet. If you have the problem of excess weight in the field of sides, then it is sign of small degree of obesity. It means that the number of calories which comes to the organism are, more, than it is necessary for it. Fats just don't manage to be spent and go to the layer.
2. Eat more healthy food, such as vegetables, bean, any sort cereals, fruit, etc. Don't use more harmful products, takikhkak fast food, fried meat, semi-finished products, carbonated drinks, etc. Also drink more clear water. It will help to exempt internals from slags and toxins most of which often lead to excess weight.
3. Perform warm-up exercises every morning. Before the main loading it is during the day recommended to do several simple actions which will allow to burn a few calories and will cheer up. Here what exercises will be useful: bendings forward and back, "mill", deflections, arms swings, splits, press. Carry out each of them on 20 times.
4. Jog 2-3 times a week. The cardiotraining will promote faster metabolism, strengthening of vessels, hearts and to dumping of excess weight in the field of sides. For a start to you will enough run 10-15 minutes for one training. Gradually increase intensity passing of the distance and its distance in kilometers.
5. Carry out rope jumping. This exercise is very effective for dumping of extra kilos. Begin from 15 minutes of easy jumps and during few weeks bring training time to half an hour. During this time at healthy nutrition you will be able to dump 2-3 kg of excess weight.
6. Do bendings and turns with the easy signature stamp. Set results, performing weight exercises. They will help to make muscles elastic and relief. The first exercise – bendings with the signature stamp. Put the apparatus on shoulders and bend, holding the back bottom directly. Execute 3 approaches on 15 times. Further with the same weight make turns to the left and to the right. Quantity of sets and repetitions – same. In process of trainings, hang up additional cargoes to increase return from exercise.