Fix Belly Fat in 14 DAYS ! ( Home Exercises )
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- Опубліковано 14 жов 2021
- Fix Belly Fat in 14 DAYS ! ( Home Exercises ) By Ivan Rusakov
I made a new video that will help everyone who wants to gain muscle mass and lose weight. If you want to see your 6 Packs of ABS and at the same time remove belly fat, then home exercises from the video will help you with this perfectly. These exercises can be combined into a home workout, or you can do them separately, it all depends on your abilities and desire
No matter who you are, this workout is suitable for beginners, suitable for both men and women, as well as whether you are young or aged. Don't forget about proper nutrition to transform your belly in 14 days 💪🏻😉
#Fat #Belly #Abs #Exercises #Workout #Sport #IvanRusakov - Спорт
If you are wondering what I eat in order to look good, then subscribe to Instagram 👇🏻
instagram.com/ivrusakov
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@@marcins908 00
what does 3×15 mean? I do not know
@@fraudiAr 3 sets of 15 reps, you do one exercise 15 times, rest, do other 15, rest and do the last 15, if it says 3x10, three sets of 10 reps, if it says 2x20, two sets of 20 reps, etc
0:10 First Exercise
0:35 Second Exercise
0:55 Third Exercise
1:28 Fourth Exercise
2:00 Fifth Exercise
2:32 Sixth Exercise
Thank you bro .
Thanks
Tyyy
@@A_-ml4qc 14 gün diyor daha 14 gün olmadı
Thanks
A diet is most important if you want to have Abs
I have a natural 8 pack lol I eat what I want
@@qsboyz319_ bro teach me I just wanna lose my belly fat and chest at home
That’s cap you can eat whatever you want as long as you burn as much cals you eat in that week it’s important but not most
Dude.. Same PFP
@@qsboyz319_ cause you’re lucky to have good genetics you burn fat quickly
0:10 First Exercise (3x15)
0:35 Second Exercise (2x20)
0:55 Third Exercise (4x20)
1:28 Fourth Exercise (2x20)
2:00 Fifth Exercise (3x20)
2:32 Sixth Exercise (4x12)
Thank You!
I don't understand abt the 3x15 like what does it mean;-;
@@nazuko7 3 sets 15 repetitions
@@nazuko7 so basicly 15 is you do 15 of that but Rest lile 15 secons then do it again 15 times just how many times is like 3x15 15 reps 3 sets
@@OldF4refootballl so basically we have to do it 15 times with 15 sec rest each set?
Love how you also provided the "Not-to-do"
Not only ab exercises, diet is also important. Dedication and consistency is the key to achive your goal.
hey can you tell me what to eat and what not to, in order to have faster results. thank you!
@@neilgcu I second you
@@neilgcu many would disagree but for me it worked and I got to 7% bodyfat: just cut carbs lol
edit: completely also no fruit, oats, etc. I got my carbs only from vegetables
@Moschhito Claw The average adult human male is 15-20% body fat, right? Essential fat for men is 2-4%. Most men athletes are 6-13%. It’s very possible to be in the upper single digits of body fat percentage and be healthy and active at the same time.
@Moschhito Claw just saying what I did to see real, fast results
Thank you Ivan for the energetic inner connection with our bodies.
I like how he shows you the right positions and the wrong one
nice vid man!!!
He already has great abs. Would love to see a video of an out of shape guy actually achieve this in 14 days.
Real
My question is do I have to do all of these at once ?? 😅
Love that you show the incorrect way too. It really helps.
My question is do I have to do all of these at once ?? 😅
@MsTriggaTre in between I take a 15 second break after each set and a 30 sec break after each exercise
@@freeloader7085 no. 1 minute break minimum to allow your muscles to "be ready" for the next exercise
finally, someone who shows the exercises properly and doesnt just say “do this do that”.
I have not seen a completed day by day comment, so I will make it my mission to see this through. Doing exercises consistently at the same time every day, with a calorie deficit
Day 1: Checked to make sure my form was correct throughout; abs burned bad during exercises, minor lingering burn after
Day 2: Number 2 was much easier, Number 3 was much much harder. The burn remained the same as yesterday, but the afterburn was much more noticeable.
Day 3: Much more burn on every workout, stomach is much more stiff after exercises. I realized my form was off for the shoulder taps, and felt much more burn with corrected form.
Day 4: Much more burn on the crunches, didn't feel a lot of burn on every other workout, so I did the last reps till failure, barley any lingering burn after exercises
Day 5: Much less burn all around, crunches are getting easier
(Update: Noticing definition beginning to develop inbetween lower abs)
Day 6: Workouts became extremally painful, minimal lingering pain after exercises, added 1 minute long plank after exercises to help tone abs
Day 7: Lots and lots of burn, but I am beginning to feel pump to each exercise
(Update: After 7 days of continuous workout, starting from no visible abs at all, I now have a 6-pack! It is not very noticeable, as it isn't well defined yet, but I can actually see it! I will continue to see this workout through to 14 days, and may even do this daily to retain these abs. Thank you so much for this video, as it has been a large and needed boost to my self confidence. )
Day 8: I caught some sort of illness and fell asleep before I did my workouts. I also went over my calorie deficit by a hundred or two hundred. I will bounce back from this though.
Day 9: Lots of burn on the elbow to knee exercises, im starting to feel some good pump from the exercises
Day 10: All the exercises are getting much easier now, as the pain is getting replaced with pump
Days 11-14: Sorry I did not conclude this a long time ago; i failed to keep it updated day by day, but 2 months later I can confirm this does work, and may I say, better than I believed it would, and all it took was consistency.
how many times a day do you do them?
@@embars3399 Me personally, im doing once in the nighttime, at the same time everyday, but if i don't see results after 14 days, im going to assume im doing it incorrectly, and have to do them multiple times throughout the day.
replying just for updates
@@sp4de_btd899 Thanks for the reminder! I did not set an alarm for weekdays and only remembered because of this notification- did the exercises a few hours late, but no harm no foul
Did this work bro?
I like these types of videos that go straight to the point with the exercises as they are done and so on
It’s not straight to the point if they don’t explain the first step is going in a calorie deficit if you are higher in body fat, also that you can’t loose fat in one spot.. and should push yourself more on these to burn more fat
@@krispai7669 Thank you, hate BStubers like this
@@krispai7669 yeah that's the issue with most of those shitty UA-camrs that make clickbaity titles just to get views and make people do those exercises just for nothing without any further explanation
@@krispai7669 you're just a diet Nazi, the exercises he shows are very good
@@Fever_105 wtf are you even talking about, I never said they were bad. Yes they will burn some calories and build muscle depending on how you push yourself but you will only truly start to see them based on your body fat. Get a life.
Using this exercise, along with a few other things like planks, pushups, jogging, proper diet etc. works like a charm. I was stuck at a weight plateau for a while until I added this into everything, and not only have I lost weight but my core is getting jacked af.
Tldr, if you're skeptical or unsure about this, dont be. Keep at it, work smart and you'll see results pretty quickly. Best of luck in your individual journeys, guys.
I have the same problem here will try this and keep you updated:)
Diet = 80%
Exercise =20%
How long did it take you 14 days seems too good to be true
@@dansmagicalcreations2162 I just added this into my routine last week. This will likely not get you a shredded, fat free six pack abdomen within 2 weeks, and honestly any health video or fitness instructor that says they can in that time is not being truthful.
B u t that being said, I've lost weight that wouldn't go away, I no longer feel any sort of bloating when I eat regularly or even after cheat meals, and I have muscle development in places where I haven't even during periods where I was going to the gym(my sides and hips have always been terrible and this exercise is helping immensely).
Tldr this won't get you shredded in 1-2 weeks, but if you keep doing it, and most importantly diet properly, you'll see results quickly, like I said I'm already noticing big differences after just 1 week. Hope this helps and that you have success reaching all your goals, chief.
@@TheCrabThatGotSuckedIntoADelta What should I eat? Also, I can’t do a single damn push-up
Thanks Ivan, this helped me out a lot!
Thanks a million!
Thanks for making this video! I'm paralyzed and can't move my legs, but with the upper body portions of this video I can use to workout my Abs.
Goodluck bro love your determination🔥🪙❤
You are breathtaking ! What an inspiration, thanks for sharing 💪
You are my inspiration bro God bless❤️
Hope you're serious and not joking about it
@@icecoldteen8434 For my part, I am perfectly serious, and I hope others are too, there is no sense in trolling a handicapped person, sending him all my courage !
1)15*3
2)20*2 crunches
3)20*4 side crunches
4)20*2 plank&leg
5)20*3 ball shift
6)12*4 plank & hand
Bruh... the burn is real. These sure do work out that core big time.
Just a reminder:
To get abs:
- you have to burn fat to see the abs
- train your abs to make them more visible when you have low bodyfat percentage
- you cant burn only bellyfat or fat from spesific area but instead burning fat will decrease amount of fat from entire body
- if you eat more calories than you burn (per day, week etc.), you will gain fat, if you eat less calories than you use, you will lose weight (and fat). There is no way around it.
TRUE!
This is a fat burning technique
@@sreejisreenivasan8041 while this (like every single exercise) indeed burns calories, its not super effective. What this is effective for is building those abdominal muscles and increasing core-strength , not exactly for burning fat. If you already have a low fat percentage or are planning to cut the calorie intake later, this is good but this itself wont get everyone a sixpack.
@@aakka-p So how we can boost abs muscle then?
@@aakka-p so how to burn fat in the first place ?
One of the best videos. Straight to the point no bla bla and everyone who's done these exercises knows these are BANGIN'!
Fajny film Rusakov :)
Love straight to the point. No long stories
bro what is 3x15, 2x20??
These exercises kicked my butt! Question for you Ivan... have you ever used Next Level Diet? I got a custom meal plan for fat-loss from them and I love it.
491 likes, no comments? Let me save you
up
😅😅😅@@saymyname2310
Hey man thx a lot, i love your videos and the form you explain them, keep it up!
Will be doing this for almost every single day update every single day
Day 1: pretty fine and felt my abs burning hard
Day 2: very sore and the ab workouts were much more painful but still did
Day 3: extremely sore, worse than day 2 and was so much harder but i still did it and now its hurts like hell when i stretch my belly
Day 4: hurt MUCH LESS which made the workout easier and felt better and i felt a nice pump from it
It's okay man just keep pushing. NO PAIN NO GAIN!
I will be invested in updates. I will return for more updates on you so you better not disappoint me!
KEEP GOING WE BELIEVE IN YOU!!
Did you lose weight
@@taysonh9289 4 days is very little time to notice weight change, check back in a few weeks
For me the most problematic is fourth (only 2x5 reps) and fifth (only 3x9-10 reps) the rest was relaively easy (I've done). I think that the technique is the key.
Brother, your exercises have helped me a lot so much that I already have a marked abdomen thanks crack, greetings from Peru🇵🇪
Serio te funciono mano?
@@criptico2621 si, intentando seguir a su ritmo de cada ejercicio y obvio con una dieta saludable para tener bajo el nivel de grasa
actually you can't lose a lot of belly fat just by doing ab exercises. In my opinion sprinting or something like that, performed in a high-intensety-interval-training, is much better. You can't burn fat in specific regions of your body, so it won't help very much to do ab exercises if you have problemes with belly fat.
Did u really get the result that fast?
This is how these exercises are for For people with a low level of body fat, it is useless to do them if whoever does them is gaining weight, previously I had a large percentage of body fat and when doing cardiovascular exercises I managed to lose enough so that These abs exercises will work, yes, someone who has a low level of body fat doing these exercises will be very easy to dial in a month
Yesterday I completed a month of training and the truth is that I notice change in my abdomen, the advantage I had was that I am thin , I did not have much fat ... But thanks to Ivan's videos
I'll start from tomorrow, you're skinny like me, do you have any tips or something to share about the results?
@@aynarukami3122 x2, if you guys have some tips I would love to read you!
@@gonzalocastro2024 I'm still on the search, heh
Same here bud, all tips are appreciated
@@aynarukami3122 I have been doing these exercises for almost 2 weeks. And my abdomen feels a bit different now, then before. These exercises really work bro.
Note: I used to eat a lot of curbs, but recently I reduced the amount by a great deal.
Awesome!!! This is body perfect congrulations 🎉🎉🎉🎉
Thanks for the tip
I have slowly been training myself to get in shape and be more fit and toned. Been walking for the past year and just recently bought myself a set 25 lb dumbbells. (Adjustable from 5lb to 25lb 2 pairs) and these exercises i will slowly add into my plan/routine as i build up from beginner and so on. Thanks for the time doing this video. Much appreciated!
....
Don’t forget your nutrition. That’s the most important factor to getting in shape.
@@DanBuenaventura very true. I won't forget 👌🏾
My advice. If it's one of those chinsy sets that goes up in 2.5 increments skip it and go to 5. The weight imbalance really puts some strain on your wrists and increases injury likelihood.
@@MoviesFreeGalore thanks for the advice and I'll be sure to make an exercise chart first, this way i know what weight to use and gradually increase once i am comfortable with each adjustment 👌🏾
Very excellent video Ivan thank you very much for your work.
Thanks man! 👍
This is more detailed video tutorial than other talkingshits for 30 minutes this is what people want straight to the point
It's true, I used to do these simple exercises few years back daily after i go for jogging, it works beautifully no Gym or equipments needed. It's hard at first if you were completely out of shape, your body will hurt all over, but a after a week you feel awesome while exercising and energized.
@Michael Kiely mas estes exercícios são calistenia.
Did he pay you to say this?
S
Hector?
I got neck pain from doing this. Is it bad? Or will it go away after the first week?
thanks my man great video
Thanks for the steps
yooo thx mann im currently trying to start working out my body and my thighs back again..its been a year ive not exercise due to my injuries :') but anyways im here to tell all of you not to ever give up!!
kk
fodase
Alguien sabe si esto realmente funciona?
@@arthurrivera4452 con buena alimentación, sí. Tamará más tiempo entre más grasa corporal está presente en el cuerpo al inicio
Any change bro?
I lost 12 kg (from 73 kg to 61 kg, from 22% body fat to 13%) in 4 months. Almost quitting carbs was key. The last month (the last 4 kg, and 2% of body fat) I was on keto with intermittent fasting. It's the best diet to me. I exercised almost every day for 20 minutes max, I didn't even sweat once. I've been taking a lot of supplements (chrome, potassium, sodium, omega 3 acids, zync). Quality sleep (a lot of deep sleep) is essential for losing weight and gaining muscles.
So you just ate less calories?
@@spiritssnowfall9990 actually I've been on the keto diet with intermittent fasting ever since (black coffee with butter and two meals a day). However due to some problems and bad weather I introduced some pizza and alcohol for almost 3 weeks straight. To my surprise, I only gained 3 kg and 1.5% body fat. But answering your question, I've been eating around 1450-1500 calories a day when I have keto with intermittent fasting and black coffee with butter and without snacking. I remember days when I wouldn't eat for 19 hours between days for two weeks straight, no hunger, I slept like a log, working out. I even did OMAD for three days, but it was more demanding.
Que kkkk
@@Wsl89458 keto long time is dangerous. Don't do to much dark meat, fried meat, meat with fat and skin. Everyone I knew on keto long time had clogged arteries, heart problems, high cholesterol, and you become carb intolerant. Which will effect you negatively. For what to look better🤦 like buddy asked. Just raise the calories you burn and reduce the calories you consume. Balance diet. Lots of water, plenty of sleep and rest. Life is more then your looks.
@@dannyisjuan4706 Keto is fine if done properly. As far as I remember the only meat I eat is fish (mackerel), no red meat, no chicken even. I follow an expert who's also a doctor and keto expert, I follow his recommendations. I agree on sleeping and resting though. And true, life is much more than we look.
this is the proper way to show a work out video, show the correct form show the wrong form to avoid it and show which muscle its building, well put video 👍
💯
My question is do I have to do all of these at once ?? 😅
Tried this for 14 days today exactly how the video says with only rest days on the weekends (10 days working out. Needless to say I don’t have a 6 pack 😂 but this was a great ab workout for a beginner that I will continue doing for 2 more weeks and move onto a more challenging one
If you really are pushing to get abs, try and do a calorie deficit, it will help define them
@@brendanwilson7515 yea I am also doing that, I am 2 weeks and a half into my fitness journey and I also started taking creatine and drinking a gallon of water a day last week
@@blackbobross4960 did you lose any belly fat and weight
@@ShawnFX I lost about 5 pounds in close to a month now, I’ve been doing this and a full body workout along with cardio after both every day with 2 rest days on weekends. I can 100% tell that my body has changed although I am not where I want to be it is noticeable to me and I got a compliment from someone that didn’t even know I started working out, they said I look like I lost weight 🙂
how are you doing now?
Thanks Ivan, I'm from Brazil and I'm 14 years old, I'm overweight and have a lot of abdominal fat, and with your exercises I was able to align my body
Same
I'm only 16 but an odd home life gas made me overweight
However just getting access to weights and these will surely help
boa irmao, foco no objetivo!
You’re still young and still have baby fat that you may shed as you grow but it is always ALWAYS good to start working out at an early age. Good luck man👍
@@isntitrich000 Baby fat at 14? You're laughing? at the age of 14, the metabolism is already the same as that of an adult
@@user-bp1di7br1r bruh 14 is still a child. Metabolism varies from person to person and based on what I’ve observed (especially where I live, because I believe race/genetics has something to do with it), most people don’t start shedding baby fat until they’re about 16. Of course some people have bodies that mature faster, some slower. Can’t really speak for every person in the entire world but that sums up my experience on the matter.
I love this,short and to the point. I like how you also added the dos and don’ts!👍🏽
Edit:holy cow! Thx for the likes everyone!:)🥰😘
Así es muy buen video .
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@@iunderstandmusictheory Como se nota que tenes tiempo libre pibe
@@sinproblemaz9689 jajajaajajaja
Awesome workout
The last one kill me in first try.. Will continue to improve. Thanks a lot for the guidance and tips. 😂😂
Muito obrigado, Ivan!! Saudações desde Brasil!! 😁
Thank YOU! This has helped me a lot :)
Thank u bro now I’m looking good you best 😎💪
💪 thank you
Wow, very helpful. 💪🏾
He really acts very well when showing donts👏😮.
Man can already tell that I'm already loosing a lot of belly fat in just 4days thanks alot bro
How’s it now ?
how's it now bro answer it
Tomorrow is abs/core day. I'll do this along with a ThenX's cardio workout, let's see how it goes.
덕분에 운동 열심히 하고 있습니다.
I've exercised for 4 years I got the six pack down but these exercises tare so fun to do
Do you recommend this?
@@no-wt7me yes of course but... You can't out run your diet meaning you need to focus on your diet more.
@@no-wt7me It’s kinda stupid to waste a full workout on only abs.
@@knutzano Some people do days where they only work on a certain muscle groups and it's completely normal to do so.
@@fizz8329 Yes indeed, but dedicating an entire workout to abs is a waste of time imo.
Hola, mil gracias de su técnica.saludos .😊
Actually you can't lose belly fat, if you want to lose belly fa you'll have to go in a calorie deficit and hit compound exercise with cardio and you'll lose overall body fat, by doing the exercises he showed you'll get a great core and abs but that's not going to cut your fat, you can't cut fat from a particular are,
But the exercises he showed are great for core strength 👍🏽
👆 Spot reduction is impossible.
actually you can't lose a lot of belly fat just by doing ab exercises. In my opinion sprinting or something like that, performed in a high-intensety-interval-training, is much better. You can't burn fat in specific regions of your body, so it won't help very much to do ab exercises if you have problemes with belly fat.
you're right
The more intense we workout the more we will burn fat, but with targetting a certain area it will atleast burn a bit more fat on that area
Bro i have a fast metabolism and have very less fat on my body but my belly has the most of the fats what will you say in my situation, if i eat less i will lose belly fat 😑 ofcourse not 😅
@@neon4339 dzuh yoi will
Me encantan esos vídeos donde muestra el beneficio y aparte la manera incorrecta de hacer el ejercicio. Buen video bro
thank you sir
Great video Ivan! Thank you? Can you tell me which software you are using for the animations? I would like to use the same for my students.
I was overweight then in March of 2021 but that's when I started doing cardio exercises. So far I have lost like 42 pounds and now I have that last layer of fat left and I'm gonna start weight training soon. Good Luck Everybody.
good job man same with me lost alot of fat
I’m really proud of you man keep the work up
Hey man ur an inspiration,
I'm 14 and just a year ago I was really lazy and had a tummy
I watch all ur exercises and I have come to the point where I can bicep curl ten kg.... Keep it up bro
Same,i do 11 kg at 13 yrs, but it took me only 5 weeks to get there
Keep it up bro and don't quit and no brakes aha lush yourself tk the point ur crawling aha jk but yh keep it up lad
did it really effected?
@@tanjro3700 No man, you don't need to do these abs exercises. You will NOT lose fat from these exercises. The only thing you can do to lose fat is to be in a calorie deficit, meaning you eat fewer calories than your maintenance level. I know it's hard, but there are no shortcuts to losing fat.
what 2x20 mean, idk
Thank you
Props to him for actually showing what NOT to do by mistaking the exercises 💪🗿
Awesome video dude. No bullshit, just straight to the point examples.
How every video should be.
Keep up the good work!
Yeah, no, the whole video's BS
@@Aivur.Marshmallow i know that getting ripped in 14 days isn't true but those exercises help to reduce the belly fat in long term
@@disguised_2948 doesnt change the fact that the video is BS, he saying thats its possible to fix that in 14 days, which ones, doesnt jsut consists of those exercises, but also a proper diet, a caloric deficit, and of course, a lot of time
@@disguised_2948 what cave do you live in brother? it has been proven more than 20 years ago that there is no such thing as spot reduction, you either lose fat from your whole body or you dont, there is no such thing as aiming at belly fat
@@ape8572 if you do this and follow a diet, eat enough proteins abs muscles will grow so when you start losing fat equally abs will be seeable first, I guess that's how it works, correct me if I'm wrong.
😮 very good!
Bravo, bro you never fail to make my body burns which is a good thing. And I wanna thank you for this home exercise and your home workout it really helps me out man thank you very much.
bro what is 3x15, 2x20??
I found your video randomly and I will be starting the exercises today, I want to define my abs more thanks for the help, hello from Brazil
Great exercise for the abdomen and sides Let's all do this exercise
Wow flawless video thanks body!
Very good!
Love from Bangladesh 🇧🇩🇧🇩🇧🇩❤️
I'm also from Bangladesh
Me too ☺️. Khulna thake
@@tahmidtamimanik4060 ami rupgonj Narayanganj thake
Im also from BD🙋♀️🇧🇩
Haii
1° abdominal 3 X 15
2° abdominal T 2 x 20
3° abdominal cruzado 4 X 20
4° abs pernas 2 X 20
5° abdominal Russo 3 X 20
6° abdominal semi prancha 4 X 12
O que significa 2x15?
@@krauserzin 2 séries de 15 repetições
Muito obrigado mano !
@@hectora6699 eu não sei o nome de todos abdominais, mas dei um jeito kkkkkkkkk de nada!
@@murilobiano6225 Bro when you finish 1 set, how many seconds do you rest before starting the other set?
Niceeeeee Ty ❤️
The first one is very simple, safe and effective
Evde yapılacak güzel egzersizler...👍🇹🇷
Thank you for this. I'm starting to getting back in shape
최고의 복근운동!
Thanks bro
The faces you make when doing the exercise incorrect is hilarious great video👍👍
the fact you had to type this to try to make the video creator feel like shit instead of just moving along is hilarious and shows you live a miserable life.
@@jTacticsBeats this comment shows you live a miserable life because you have to be toxic and say mean unnecessary things to other people just for entertainment.
@Jonathan Moe Lester I mean your actually not wrong. It has been a while since I actually found something that I thought was funny. Everytime my friend tries to show me something funny I always have to fake laugh. Bruh I never realized how much I messed up this comment my spelling was horrible. Let me edit it my bad sorry.
@@jTacticsBeats bro the guy was talking about when the video creator purposely made bad posture.
@@tajwarjamil6186 Right🤔. I think he misunderstood. It happens!
I never knew working out could be this fun! Thank you
Do you have fun when you work out? 💀
@@user-kc4hx5dn5i he says "sometimes"
I deleted workout apps........ start workout with this video
Perfect video needed now time to put in effort n execute
Упражнения детализируют мышцы живота,но живот убирает дефицит калорий.Сам процесс накачки пресс не сжигает жир конкретно в этом месте,жир сжигается ВО ВСЁМ теле ОДНОВРЕМЕННО,а упражнения для роста мышц👌
Правильно, после 14 дней упражнений мышцы живота окрепнут и подтянутся, а обвисший "жировой животик" так и останется на месте))
Вы правы
@@VDMairsoft а как же его тогда убрать???
@@Dok198 Резко сокращай кол-во калорий в рационе на неделю-две, затем постепенно в течении двух недель увеличивай, но не до прежнего (не помню сколько процентов) уровня. Нужно повторить несколько циклов, затем 1 месяц перерыв. Примерно так сгоняют лишний вес профессиональные спортсмены перед соревнованиями, при этом у них сохраняется высокий уровень энергии.
Но если не хочешь заморачиваться с цифрами и калориями, можешь просто перейти на низкокалорийную диету, но нужно отслеживать свое состояние чтобы не навредить здоровью.
@@GudaVan Ага, может ещё диуретик попить?
Зачем подобное использовать среднестатистическому человек? Это не проф спортсмен и готовиться ему никуда не нужно.
Тупо постепенно снижать общий калораж и оставаться в дефиците до такого времени, когда живот уйдёт.
И, да, не нужно резко это делать и насиловать организм.
I died performing the first three. Worth it. Not so easy as shown. Obviously, beginners need more effort and push. Keep them rolling! Thanks Ivan.
Does it work?
@@paulnavarro6581 Work? The magic is the diet. The abs are not just by the exercise, but mostly by your diet bro.
@@decodingcap9965 besides the diet, are the exercises good for building abs as a muscle
@@Reefa1 More info & evidence required please. TIA.
Thanks alot
Parabéns 👏
Thank you for tour exercices!!! Very good ones and give very good results!!!!
You need motivational videos that motivate you to do these exercises
Brother, your way of explaining is very good. Now I enjoy exercising at the home and save on gym expenses.
👍👍👍
Me too!
Keep exercising, Shabbir, stay strong 💪
its more an investment than an expense, more useful if ur homeless tho
Good stuff.
Same to you ❤
Left out the most important part…..diet. Don’t care what exercises you do or how long if you don’t eat right
Abs are made in the kitchen as they always say
Well , what do you think should be the diet for this? is a regular diet ok or should it be Modified or cut down?
@@lukky6648 depends on you're physic
@@lukky6648 Yes, depends, like advised above. If you have all the muscle but it's covered up by belly fat. You will have the core, but it won't show. It just might push the belly a bit more out lol. The over-simplified diet advice for being more muscular is to add proteins and reduce carbs from your regular diet. Given your diet is like a regular modern person, and you're looking to be leaner. If you're already lean and lanky, you probably don't have to reduce carbs, in fact might have to add them alongside your proteins. Keep it varied and have fun!
i just finished bulking and im 2 weeks away from a vacation. gotta look good.
Muchas gracias por compartir esta rutina, hace unos meses atrás había subido de peso gracias a la cuarentena llegue a pesar más de 85kg, pero estos ejercicios son muy buenos además de que lo puedes complementar saliendo a correr media hora o más, actualmente peso 55+ , les recomiendo que salgan a correr eso les ayudará bastante y además en la primera semana empiezas a ver cómo tu abdomen va agarrando forma aún que al mismo tiempo bajas de peso, suerte a todos los que tomen en cuenta mi comentario sé que pueden lograr bajar de peso no se desesperen en 1 mes empiezan a notar algo de cambios en su cuerpo saludos hermanos🫶
Thanks
xd yo demore una semana y se y se formo la ralla que marca el abdomen xd
I saw muchas gracias so I’ll just write suiiiiiiiiii here
gracias my friend💪
Gracias bro!! suerte hermano
very useful, love how you show both correct/wrong ways
planks, 2nd exercise every day - 1.5km - 2km run every other day - pushups 4 sets of X amount every day - 100 dumbell curls each arm every day - benchpress 4 sets of 10 every other day, + a variation of random bicep, tricep chest and ab workouts 3 times a week. Currently what I am doing.
How much progress have you made?
You should rest too or your muscles won’t rest and grow slower
Esta información vale millones
Отличное видео,подскажи пожалуйста,а какие перерывы между подходами и какой делать перерыв между тренировками?
You are a beast bro.. love your content. it fix my belly and i am seeing results in just 2 months