Trainings

<The truth about belly fat and how to burn it>

You don't need to spend a Time to tighten and tone those abdominals, though. You only need to understand a few things about the human body!

The best way to slim down in the middle is to do plenty of cardiovascular exercise. Some good examples of this are:

-Walking

-Jogging

-Swimming

-Aerobics

-Bicycling

...and high-activity sports like racquetball, tennis and basketball. Anything that brings your heart rate to its training zone and keeps it there for at least twenty minutes conditions your heart and burns fat

As you lose subcutaneous fat, your skin will become more taut. As the fat within your muscles decreases, you will appear more toned and less flabby. The number one thing you need to think about is the cardio. Five times a week!

We all want a toned, flat stomach. No surprise there. But since many women are still relying on crunches to get it, we want to make one thing clear: Crunching is not the most effective abs workout. "Crunches work only the muscles on the front and sides of your abdomen, but it's important to target all the muscles of the core to get more defined abs—including lower back, hips, and upper thighs," says Lou Schuler, co-author of The New Rules of Lifting for Abs.To lose belly fat and uncover amazing abs, Schuler recommends a series of core stabilization exercises based on a training program devised by co-author and personal trainer Alwyn Cosgrove. "Core exercises like the plank help train muscles to stabilize the spine and pelvis so you can avoid back pain and improve posture, Schuler says. "They also burn more calories than crunches because they work more muscles."

The Best Abs Exercises: Side Plank

Why it works: This abs exercise is more challenging than a traditional plank because you're supporting your entire body weight on two points of contact instead of four. As a result, you must work your core harder to stay stabilized.

How to do it:

A. Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Place your right hand on your left shoulder or on your right hip.

B. Brace your abs and lift your hips off the floor until you're balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat.

For better results eat low calories food and high protein food like 

Cottage Cheese:

A cup of non-fat cottage cheese has 15mg of protein and only 104 calories.

Eggs:

If you'd like to cut the cholesterol out of your omelets, one cup of egg whites has only 117 calories, provides more than 26mg of protein and has no cholesterol.

Chicken:

Three slices of oven-roasted, fat-free chicken provide slightly more than 10mg of protein, with fewer than 50 calories.

Soy:

Edamame is a popular, low-cal, high-protein snack, with 12g of protein in a 3.75 oz. serving, providing 120 calories. Unlike sources of protein from animal products, edamame is a cholesterol-free food.

                              <Chest Workout Exercises>

1.Bench press with barbell
Exercise require particularly lower pecs, but stimulates the entire chest area, deltoid-triceps.
Lying on the bench, grab the barbell using a socket twice shoulder width wider reasons that
Barbell down slowly, with elbows away from the body until it reaches the bar plexus area.
Push the bar by focusing on movement, until you reach the starting position.
Wait a second, then repeat.
Breathing: Inhale on the way down the bar to the chest and out the back.
Attention! For a correct execution try to keep your position during the set, keeps bar parallel to the ground, and the back and glued the bank basin.

2.Incline press with dumbbells
He works mainly upper pectoral and front deltoid and triceps secondarily
Position the bank at an angle of 25-30 degrees from the ground.
Performing exercise is similar to bench press.
Halter trajectory during the set will be perpendicular to the ground plane.
Breathing: Inhale on the way down the bar to the chest and out the back.

3.Decline press with dumbbells
Exercise opposite previous request especially lower and outer pectoral region.
Bank will be inclined at an angle of 30-45 degrees.
Performing exercise is similar to the inclined pushed.
Breathing: Inhale on the way down the bar to the chest and out the back.

4. Bench press with dumbbells
Execution mode that used to push the lie with dumbbell, but will use two dumbbells.
Dumbbells down sideways, facing one in the continuation of the other.
Dumbbells, offering greater freedom of movement will be lowered below the chest.
Pause at the bottom of the movement and then pick up dumbbells in position.
Take a short break and then repeat.
Breathing: Inhale on the way down the dumbbells toward your chest and out the back.

5.Pushups A push-up, or in British English a press-up, is a common calisthenics exercise performed in a prone position by raising and lowering the body using the arms. Push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military, school sport, or in some martial arts dojos