beauty body in the trunk training diet
the word trunk training, people who have heard I think are many. However, specific training methods and benefits, I think we still many people do not know in detail. For such you, this time I will introduce also sprinkled specific training.
trunk training diet Tsu What?
and is the first place the trunk training, rather than a table of parts of the body, is to train the muscles of the part of the core, firm It is intended to get in shape and posture. More specifically, we will introduce the What are some of the possible features.
efficiency by giving a stimulus to the muscle well metabolism goes up
first, the benefits of doing the training, it may increase the muscle is activated metabolism. By carrying out the training, the secretion of growth hormone is done.
The growth hormone is to promote the burning of body fat, it makes for lean easy to state. Moreover, this effect is also a point of that from doing the training, followed by two days.
is the secret to ease that can be in the room is continued
then, as the benefits of the trunk training, it is that you can be in the room. This is because the trunk training without the use of tools, can be training often.
In 10 minutes at 10 minutes and a gym at home, we have actual time is completely different. And, like a rainy day to reluctant even to go to running, to the people who also troublesome to go to the gym, is particularly recommended can point.
by this thing, and even watching TV try in the CM, also features easy to continue by a little gap time. To continue the training without too much hard work, we have been waiting for a big achievement.
Pokkori and clean tightening the stomach!
everyone's anxious, or would not be still Pokkori stomach. In the trunk training, so you train the muscle from which tighten, also slack in I was Pokkori stomach, it is expected to become a neat appearance.
long-term look at effect can feel
it is a trunk training of a number of benefits, but there are still also disadvantages. It is that immediately difficult out effect.
as compared to the general muscle training, it is that for approach to muscle is small, hard to understand increases change. However, in order to make a fat hard to the body, so you have a continuation of the usual attitude and training become important, trunk training its underlying, even in the long term can say a very effective training.
experience training methods recommended for women
heard that training, I think that many people will want to turn away the face, but such a person what, I recommend the trunk training. Since it is also not multiplied by the large equipment and money, you can start immediately, even from today.
Let's start with the first. Simple trunk training
also trunk training is to say feel free and easy, for the muscle a small amount of women compared with men, you may feel tight. If I can not continue with tight rather, it is ok not seem to anxiety. From those not high degree of difficulty of the beginner's class, Try to Ikeru to step up.
later to introduce, but there is a basic attitude of specific training, so I will introduce others dropped the degree of difficulty from there, First of all, please try to start from there.
effective in a short period of time diet in reasonable calorie restriction
the pains of training, let's review also diet in order to be more effective. Rather than excessive caloric restriction, such as unplugging one meal, first, such as the rice of rice bowl half, please start with a simple thing.
168kcal in rice 100g. Since the calorie consumption when a person weighing 50kg has been walking 60 minutes is about 0kcal, will be as much about the same.
Continuing also a little bit of patience, you think that you found to be the big difference. In addition, at present, as are many doctors to point out take too much of a typical person of carbohydrates, carbohydrate restriction is also effective.
experience training method is recommended for men
is the instrument I also weight training of using, but in the person of the male to the movement, is also recommended, especially since even leading to the prevention of injuries.
will Migako yourself in the trunk training of tight
in the case of men, but there may be compared to the woman muscle mass often, the ultimate goal is, because I think many people that belly cracked vaguely, working with the feeling to challenge yourself please look. Always effort will be rewarded. However, because three months is difficult to find the change and not continue, let's efforts aware also that.
attempts to incorporate a reasonable calorie restriction
person of men, located in the particular intake is often a tendency of carbohydrate. Such as rice or noodles and a bowl of rice topped with chicken and eggs in the ramen for lunch, I think many people there is a idea.
these foods, such as rice bowl thing is, you tend to be relatively eating. If you do so, the stimulation of the satiety center is slow, so easy to lead to overeat, to eat slowly chewing what number of articles, such as meal product is often, for us to suppress the overeating.
create a body with the intake of high protein food
component as a muscle of the original is as protein you know. If finally the training, by ingestion efficiently protein, let's better muscle repair. So, we will introduce an example of a high-protein ingredients.
First of all, the famous is the chicken. Slightly vary by site, but it contains a protein of approximately 23g per 100g. Chicken, because it contains a number of lipids in the skin, let's eat always remove the skin.
breast meat fillet also, almost since the content of the protein does not change, or would not be easy to continue to be towards the low-cost breast meat. In addition, beef, but pork contains a protein of about per 100g 20g, both since the thigh meat contains many lipid, you must be careful.
is not a food, but take advantage of the protein is also recommended. Because, because intake recommended amount of protein per body weight, and is said to 1g ~ 1.5g. Since this is 60g ~ 75g in humans of 60kg, will be an amount greater than or equal to 300g also in the previous meat.
This is also to continue every time, because I think that there many people who seem difficult, protein that can be easily ingested it mean that recommended.
Let's start! Specific experience training menu
Here are some specific training menu. Easy and so I will introduce what is feel free to start at home, please everyone also try working by all means. Because even be started without the things to prepare, why not try.
can be anywhere! The most handy training
you, the stomach to be worried about in the muscle that the oblique abdominal muscle, the transverse we pull from. By train this muscle, is effective in tightening of Pokkori stomach. If Moraere to the image that fit the corset, I think that descriptive.
way is very simple, just take down the stomach. This Hekomashi state, it will be trained by repeating that the back to keep 10 seconds. This training is also riding on the bus, can be sitting in a chair, it is recommended because it is very handy training.
front bridge work on the abdominal muscles, back muscles
then to introduce is a front-bridge. Sit-ups, as it can twist the spine of the body trunk portion, but I think that many people there that you have seen on television, let's effectively trained by suppressing the knack.
First, the basic attitude is the attitude that with the elbow on the floor from the push-ups in the state. At this time, the thumb of the holding lightly fist is, please do face inward. Let's keep the straightened state the spine. Of the beginning, starting from around 15 seconds, let's 30 seconds keep However, as you become more familiar. 3 set here.
in such women of people, and it is this person that painful, let's done to raise the foot with the knee. Minute the distance to the elbow is shortened from that place where I arrived on the ground, it should become easier to do.
to keep horizontally, Flying Dog
the following is a training that Flying dog. This is, first become all fours. And, stretched out in front of one arm, and there stretches after the opposite foot.
is to keep the state, but who are not yet familiar with, please try to start from 15 seconds. Let's 30 seconds keep However, as you become more familiar. This left and right opposite each repetition, let's efforts from the three sets.
in less familiar, but I think that the balance is also the fact that finally, when the trunk comes trained, will become better. In this training, you can train mainly back muscles, so takes effect also in the muscles of the buttocks part, it can also be expected to shape up in the ass.
people feel tight in women, not so much being conscious of the height to raise the hands and feet, please try to start from where you can keep horizontally. First, be aware that so balance can be taken, it would be a good idea to go.
Nagatomo trunk training 20 to low back pain prevention
active in soccer there is a training Nagatomo players are introduced. This training is has become a book, it has been sold at 1,080 yen in the amazon.
in
the introduction, in the trunk and mental and running ability, that they can leave the results as a football player, you think whether this of people who play soccer, okay. Such as for diet and low back pain prevention, training that was for the purpose has been introduced.
or good thing about this book, would not be a place where first is with a DVD. As there is also word that a picture is worth a thousand words, because there is easy to understand best to also take a look at the video.
In addition, the introduction places in the training, so that out also figure are trained muscle, especially to easy effort consciousness. To consciousness and where to have trained in the now of the training, because it is very important in terms of efficiency, you please try doing conscious all means.
with a simple training, let's aim to clean style!
or would have been how. Despite money, trunk training that is beginning, so you can even from a little bit of time, the people who are now thinking on a diet, or would not be a perfect training. In addition, in combination also, such as running or dietary restrictions, Aim the type of my ideals.
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