Boka, which are visible from under the clothes, look, to put it mildly, ugly. Get rid of them is not easy, because the fat in this area is difficult to take. An integrated approach is important for solving, therefore information on how to remove the ears on the sides will be very useful. In the process of losing weight it is important to eat right and exercise regularly. Just wanted to say that you can not lose weight in one place, because fat is burned all over the body at the same time.
How to clean the sides at home - food rules
It is impossible to achieve good results without changing the principles of nutrition. There are several important rules that should be taken into account:
- Give preference to fractional food. This is important for maintaining metabolism and lack of hunger. The most important and satisfying meal is breakfast, but dinner should be as light as possible.
- If you want a beautiful waist, then give up sweet, baking, fatty, salty, smoked and other harmful food.
- The basis of the menu should be fruits and vegetables, rich in fiber, and it is important for the normal functioning of the digestive system. Include in the menu a bird, fish and lean meat.
Another condition regarding how quickly to remove the sides of the house - drink at least 1.5 liters of water a day. First, the liquid helps to reduce appetite , and secondly, it is important for metabolism.
What exercises help to remove the sides?
For the training complex it is necessary to select exercises, during which all the abdominal muscles receive a load. To burn fat, you can not come up with something more effective than aerobic exercise. You can choose to run, jump or any other direction. It should be done three times a week, starting from 20 minutes, and after time it should be increased to 40 minutes. Each exercise is done in 3 sets, doing 12 repetitions.
What exercises to remove the sides:
- Skew twists . Lie on your back and bend your legs, while the ankle of one should be placed on the knee of the other. Hold your hands behind your head and always press your lower back to the floor. Raise your shoulders and, exhaling, twist one by one to the left and to the right. Do not hold your chin at your chest and do not put your hands on your head. During the exercise, shoulders should not lie on the floor;
- Side lath . If you are interested in how quickly to remove the sides, then pay attention to this simple, but effective exercise. Sit on your side and keep your legs straight. Rest your lower arm on the floor, placing it strictly under your shoulder, and pull the other up. Raise the pelvis, resting on the floor only with the palm and feet. The body should form an even line. Make sure that there is no deflection in the lower back, and do not hold your breath. Repeat all and on the other side.
- Slopes . Pick up a sports stick and put it on your shoulders. Put your feet wider than your shoulders. Do the inclines first in one direction and then in the other direction. You can make slopes with a dumbbell. In this case, the projectile should be taken in hand and kept near the hip. Lean as low as possible to feel the stretching of the muscles.
- Twisting sitting . To quickly remove the sides of the house, perform such an exercise: sit on the floor, bend your knees and keep them on the weight. In your hands, take a dumbbell. Twist by moving the dumbbell first to the left, and then to the right side. It is important to keep your back constantly in a level position.
Cope with the existing problem, you can with the help of a hoop, but keep in mind that it should be twisted for at least half an hour. There are different versions of hulahop , supplemented with massage balls, which help to break the fatty deposits.