Muffin top, caring handle, extra tires - but you want to accumulate reckless fat Next to you, in the abdomen and the lower back, we can all reach con: it is needed with it! So, boys, how do some simple home exercises in a week to reduce waist circumference? Hey, try it yourself!
1. Jumping peer stands together close together. Bowing On your knees, place your hand on the ground. Then kick the back of your foot You end up with a straight arm plank. After a while, pull your legs back Chest, get up quickly and jump as soon as you extend your hand towards the ceiling And applause. Return yourself to the starting position and repeat from there. First, burlap can help you bleed faster and protect your heart,
Make them a great practice. Most importantly, Burlap gives you great choice Whole body exercises are not just for your abs and oblique muscles (this is the upper muscle) Where the fat is located), arm, quadrant, buttocks, chest, And hamstrings. Set 3, do 15 times in each set.
2. Lie on the bike with your back firmly bent and
bend your legs in this way Your calf is parallel to the ground. Lift your
chest, lift your shoulders Leave the mat. Keep your elbows out and your hands
behind your head. Move to the right The Patti faces the chest, straighten the
left Patti so that it is parallel
Ground.
When doing this, move your left shoulder toward your right knee. Remember you
The elbows should be on either side - this way
your abdomen (not your neck!) The most nervous. This emphasis is particularly
effective on The side of the abdomen and hips. Perform 3 sets in each set, 10
to 20 times.
3. Vacuum the knees while walking Place your hands
on either side of your heel, and pull your shoulder back. Right now, Imagine
that you should touch your spine with your belly button and suck your belly As
much as possible. If you can't pull it off first, don't sweat! Your Results
will improve over time. If not, please hold this position for 5 to 10 seconds
Do it first. Otherwise, you can hold the abdomen for 20 seconds. Not some people
Breathe while doing this exercise and other people
try not to interfere with normal breathing. Choose any method that is more
comfortable for you but does not relax the abdominal muscles. If you have to
lower your upper abdomen, the seemingly simple technique works like magic,
Squeeze the waist and relax the abdominal muscles.
Repeat this exercise 5 times before rest. If you are an experienced "vacuum expert", You can do this 10 times and then pause for 1 minute.
4. Lie on your right sideboard and tilt your elbow
This way it is directly below your shoulders. Raise your hips and keep your
weight Right elbow and legs. If at first, you have a hard time, turn right Keep
it on the floor while keeping the leg, left leg straight - it will help Absorb
some weight until your strength increases. Finally, deliver yours
The left-hand face the ceiling. Such as a wooden
board You can exercise your abdominal muscles as well as the back, buttocks,
and core. But the most important thing is The side panels focus more on the
bevel, which is the only way to get rid of the shackles of love. Try holding it
on each side for 15 to 60 seconds. Do this at least 3 times.
5. The swimmer is lying with his arms straight In
front of you, shoulder-width apart. The hip width of the legs should be varied
The carpet contracts the abdominal muscles and simultaneously stretches the
left arm and right leg. Hold them in the air for 2-3 seconds, then lower them
to the floor. Tax
Both the right arm and the left leg are hanging in
the air. Repeat 10 times on each side and count 5 times each time. Choose if
you want to sweat and burn more fat Quickly move the legs and arms 20 times in
each direction without touching the ground. Then do some slow motion. This
practice will take care of everything Back Fat sculpts your back as it rewards!
6. Russian. Russian twist sitting on the rock with feet together The knee is slightly bent. Tilt your upper body back and keep your feet away from the floor. You can bend your arms in front of your chest or hold them directly in front of you according to the situation You will feel more comfortable at first. Now, slowly move your torso and arms up.
on the left. Press and hold for 3 seconds, then
return to the original position. Repeat On the other hand, exercise. Perform 3
sets of 10 to 12 repetitions for each set. However, if you do some Russian
weight twists with your hands, then make it a dumbbell, Or just add a gallon of
water, you can burn calories and build muscle faster!
7. The machete is upright, shoulder-width apart
You need to add some weight to separate it and energize your heart your hands.
Similarly, pills or jugs are also fine. Either way, make sure You can get a
good grip. Now move your torso to the right and keep your weight
Lower your body and squat down while lifting a heavy object on your right shoulder Go to the right side on the outside of the left knee and repeat. Pay attention Keep your balance so as not to lose your balance. Also, if you are a beginner, you won’t choose a heavier weight; otherwise, serious sleeve injuries may result. Do 3 sets on each side and repeat 12 to 15 times for each set.
8. Sit-ups lie on the ground and extend the legs
Bend and bend your knees at a 90-degree angle. Keep the abdominal muscles
tight, Place your hands on the floor next to your hips. Take part in pulling
the lower abdominal muscles Kneel on his chest. At the highest point of the
exercise, raise your hips
This way your lower back and hips will be a few
inches away from the ground. Necessary Avoid any large movements while
performing this activity. Pause at the top of the movement Hold for a few
seconds, then slowly lower yourself to the starting position.
Just like regular sitting, reverse sit-ups can
work on the front edge of the abdominal muscles but they are especially true.
Hit your lower abdominal muscles. Do 3 sets, 10 to 15 times in each set. Aim to
do this exercise 4 to 5 times a week. It is also a good idea to practice
moderation-intensity
Aerobic exercises, such as swimming, jogging, or
cycling. It will increase fat burning process so that the treatment of love
immediately melts! Of course, if you don't want this fat then you need to
change your diet a bit. Come back soon or never leave! Reduce calorie intake
first. No. This must be very intense-reducing 500 calories per day means you
will start to lose
About 1 to 2 pounds a week! Avoid processed and
fried foods. Sugar, archives, And additions. You also want to stay away from
common criminals: sweet drinks, Fast food, ready-to-eat foods, junk food such
as biscuits and chips, and fatty meats. Remember high Lots of sugar accumulates
around your stomach, which means (yes!)
Extra tires! If you want to cut fatty meats like
bacon and sausage, just replace them with lean meats. Such as fish, chicken,
turkey, and fatty meat alternatives. It is better to use starchy vegetables instead
of carbohydrate-rich foods like broccoli, Try eating 5 to 9 servings of celery,
peppers, spinach, broccoli, tomatoes, etc.
Eat fruits and vegetables every day. However, some
fruits are high in carbohydrates, so you can too Want to stick to berries
because they don’t have too much sugar. Finally, drink plenty of water! This
will help reduce your overall weight and calorie intake, So the stalk of your
love will shrink over time. Also, if you are practicing, you need to
Replace water lost due to sweating. Good luck and let me know if these exercises work for you! If you know of any other ways to handle the love handle, please leave it in the comments! If you learn something new today, like the video and share it with your friends.
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