Do not believe the myths that you can lose weight only in the pope
You have often met exercises and diets to remove fat only on lashes or buttocks - DO NOT BELIEVE! The body can not lose weight only in one place, but to strengthen the muscles in the problem zone is real. Statements: "Yes, yes, I lost 5 cm a month in the pope, eating a tablespoon of honey and raising my feet a couple of times a day," is certainly false. Girls, do not believe in miracle-ways. To lose weight, you need to work hard, so do not be lazy!
Do not eat sweet and fatty
Yes, this annoying rule is found in all diets. However, not observing the simplest, centimeters on ljashechkah and a pussy will increase in a geometrical progression. Believe me, there are thousands of absolutely non-calorie (and even very sweet) yummies that will replace cakes, donuts and muffins. Healthy eating is the key factor of a slender figure. What is it, frequent mistakes and advice on proper nutrition read here .
How to start, continue and do not lose weight
The most motivational motive force is discontent with the figure and envious glances at the slender figures. But having 10, 20, 30 extra pounds, lose weight in the hips and the pope seems impossible. A fatty is not a sentence, it loses even from 120 to 50 kg. And now about the motivation ...
- Remember, you used to wear a dress / blouse / jeans 2-5 sizes smaller? Buy a stun thing of the same small size, and preferably a couple, and strive to lose weight. Wear clothing in a prominent place to serve as a reminder: "Do not open the refrigerator - you are fat, do more approaches and run around in the morning, otherwise you will become fat." Do not be stingy, take a really expensive dress. You will get the same effect as buying a subscription to the gym. Like, money spent, have to walk.
- Print out a lot of pictures with phiton girls and "Before and After" examples. Cover the walls of the room to never forget the purpose.
- Ask yourself the question, why do I lose weight? The answer is a goal of primary importance. Go to the desired, cross the barrier "do not believe in yourself." Believe me, an integrated approach to the goal will give results in a week.
Back to the past, or Why did I become fat?
There is no birth of overweight people, exclusion of complex genetic, hormonal and metabolic disorders, but this is not our case. Remember the time when you were thin, the figure suited you completely. What happened then? What actions led to weight gain? Get to the root of the problem and start acting in the reverse order.
There are parents who feed a child to death. If you became a victim of this love and went to school fatty, go to your mother / grandmother / father and find out the details.
How fast to lose weight in the pope - only effective exercises!
Five exercises that will make your legs and buttocks burn from tension! Drawing of the femoral muscles, tightened butt, reduced volume of lashes - the results after the 3rd training. 80% of exercises - fast, energy-consuming. Prepare a bottle of water with lemon and a towel to wipe the sweat.
You are a sculptor of your body, perform the exact number of times and repetitions to achieve record changes in a short time.
Warm up
Before any workout, warm up the muscles, do a warm-up for the whole body. Otherwise, you will get injuries of ligaments, tendons and joints.
Exercise number 1. Lunge in a jump
20 times
Accept the static position of the lunge. The supporting leg is bent to the knee 90 degrees, the foot completely stands on the floor. The rear also forms an angle of 90 degrees, but with an emphasis on the toe. The back is straight, the arms are bent. Change the position of the legs by jumping, returning to the starting position (hereinafter referred to as the starting position).
Do not lynch and return to the starting position to the end, so that the legs again form 90 C. To enhance the effect, add a deep squat.
Exercise number 2. Squatting Plie
with weighting - 15 times, without weighting - 20 times
The starting position: the legs are wider than the shoulders, the socks point to the sides, hands with dumbbells look down. We crouch deep, we keep the back straight with a slight deflection in the waist, the body is tilted forward, hands are lowered down. When rising, push the body with heels, but do not tear it from the ground.
As a weight gain, dumbbells, bags with books, bottles with water will do. Approximate weight for beginners - 1-1.5 kg in each hand.
Exercise number 3. Lifting the leg to the side
with a dumbbell - 20 times, without - 25 times
Starting position: stand on all fours, keep your back straight, legs at an angle of 90 degrees. Clamp the dumbbell firmly under the knee and lift the leg in the side until parallel with the floor. When you lower, the knee does not touch the floor. The working weight for beginners is 1-1.5 kg.
Bottles with water hold well under the knee. Exercise is super effective for the buttocks. Feel every muscle.
Exercise 4. Leap to the squat.
15 times
The starting position: the legs are slightly wider than the shoulders, hands along the trunk. Deep down, then jump into the starting position. Keep your back straight, do not bend in the lower back. Help your hands in jumping. Land on the socks.
Exercise from a number of cardio. A good fat burner.
Exercise number 5. Makhi foot in the side in the squat
20-25 times per leg
Starting position: weak squat, hands clenched in fists in front of the chest, legs wider than shoulders, back straight. Make a deep squat, then go up and swing to the side. Return to the i.p. and repeat the same on the second leg.
Legs can be alternated or done immediately 20-25 times per one leg.
Tips for the complex
After this complex your muscles on the pope will burn, hurt and do not work at all. To reduce pain the next day, be sure to do stretching after exercise or a hitch on the whole body.
Be sure to rest between sets 1-2 minutes. Pull your legs, bend over to the floor. Relieve tension. Drink water and breathe.
The complex is designed for 2-3 times a week. Doing every day, you will damage the muscles and tendons. To shake the fat in the intervals, run in the evenings at least 1-2 km for beginners, at least 4 km for the average level.
It is extremely important to monitor food!
Now you know how to lose weight in the priest for a week and pump your buttocks. Advise the girlfriend and work together. Girls, work, and you will succeed!