Exercises for weight loss and sides

Fitness trainers around the world are developing new exercises to lose the weight of the belly and sides to make women stay weak.Obesity becomes the real problem of mankind, it must fight as a comprehensive.Physical exercises, along with proper nutrition, give a quick and stable result of weight loss.

The most common causes of the abdomen and sides

Often, weight loss exercises in the parties give good results with diet. A seductive lifestyle, irrational nutrition is based on obesity. Also, the stomachs and sides are covered with fats, lack of sleep, sleep, or diseases of the internal organs.Exercises specifically for weight loss will help to remove fat on the stomach.The main thing is to perform them properly and regularly.Exercises need to be united in women with dietary nutrition for weight loss and losing sides.Otherwise, you will not achieve the desired harmony.

Best exercises for weight and sides

Among the many types of training, it is best to use effective exercises designed to lose the weight of the abdomen and sides.These are those who are thin waist, create a beautiful posture and create a woman's figure. This type of complex named Gay Gasper, Fitness Instructor, Author of Methodology. The complex includes 10 special exercises in the stomach and sides to lose weight.Classes strengthen the abdominal rectus and depressing muscles as well as the back muscles. Belly weight loss classes and the parties are so simple that it is also called "belly press for silence".The most interesting thing is what exercises for weight loss and sides are included in this complex:

1. Warm up.It is mandatory and only takes 4-5 minutes, promotes muscle warming, prevents stretching, injuries.
2. This is followed by static exercises for losing the weight of the abdomen and sides.
3. Stretching.

Next, all exercises designed to lose pictures of the abdomen and pages will be discussed in detail.

Grandfather

Different types of deviations are included in the top 5 exercises for the weight of the abdomen and sides.They allow you to develop the rectus abdominal muscles, to create an embossed press.The most common option for weight loss is the floor.This helps to burn fat and the upper press with the minimum load of the pump to the lower back.The floor was lying upright, the legs at the right angles to the knees.His hands are behind him, the elbows on his shoulders are divorced.Tighten the press, smoothly lift the shoulder girdle from the floor to the pelvis.Slowly fall from the peak to the source.

 Planck

The most effective exercises for weight loss are based on the use of body weight.Planck is a universal training of a wide muscle group.It not only loses weight, exercise, but also the figure of the figure for the better. It is performed as follows:

1. The starting position is lying on the floor, the legs are parallel, the forearm on the floor, the elbows are exactly on the shoulders.Remove.
2. Remove: Install your fingers on your fingers.Support - on the fingers, on the forearm.The backs are equal, there is no deviation, the muscles of the legs, the abdomen, the buttocks are in tension, the legs are as close as possible to each other.
3. When the muscles are very tense with unpleasant sensations, they smoothly sink on the floor.

The opposite deviation

These simple exercises effectively promote the weight of the abdomen and sides at home.Correct, they are executed as follows:

1. Starting position - flooring (hands are straightened).Feet - slightly bent knees.
2. Raise your feet above, smoothly lift the lower back from the floor.
3. During inspiration, slowly lower your legs and the lower part.Amplitude - Reduced,

On the angled pages

This protozoa phizpraining is suitable for losing the weight of the home's belly and home sides.Their ease of performance is easier - it is enough to return evenly and rest on the desired amplitude side.At the same time, one hand is on the belt and the other is thrown.For a good result, you need to perform an exercise 100 times or more for each party.To improve, you can take a burden in the form of dumbbells.

Scalols

Exercise for losing weight of the abdomen and sides will be particularly effective in exercise "scalol", which includes a wide muscle group, the entire body.This is how it is performed:

1. IP: Lyching focus.To straighten your hands, the legs should be shoulder width.Trust in the palms and socks of the legs.Keep your body right without deviation.
2. Inhale - Press press, pull one knee to the chest, without turning the sides, the back is straight.
3. Remove - Return your leg without rest.Repeat another leg.

Oblique twisting

This type of exercise is effective in weight loss.The photo shows how the abdominal cut muscles participate.Correct Performance Algorithm:

1. Starting position: Lying on the floor with knees bent, hands crossed over the head, legs pressing on the floor.One leg is an ankle on another knee.
2. When inspiring, start raising your body, turning.The left hand elbow tries to touch the opposite knee.Adjust the position of the legs and make it on the other side.
3. Come down, but not to the end.Work with a short amplitude on mandatory muscle tension.

Grandfather

This exercise makes the upper and lower muscles of the abdomen work.IP: Looked on the back with your legs.At the same time, the ankles are on the parallel floor of the line, the elbows are on the same line with the pelvis, and the hands are behind it.With a tense press, stretch the elbows and breasts with each other, and the thighs and shoulders are removed from the floor.Repeat - 10 times.Rest and then repeat 10 times.

Planck in turn

These difficult exercises for weight loss and photographs of the pages will help you not only the waist but also the buttocks, hips, legs.The turning bar is performed according to the scheme:

1. IP - Classic Bar, Focus - Feet Socks, forearm.
2. Inhale - Run, occupy the position of the lateral bar, rest the right forearm and fingers.
3. The left leg and arm stretches in the opposite direction.
4. Arm, leg, pull the knee to the elbow.
5. Again dilute the limbs in different directions.
6. Return to IP and repeat on the other side.

Lunches alternately

Under IP, the legs are located at a distance of 15-20 cm, at the level of the lower ribs.The belly is cut, the rear is straightened.We go to the right of the left foot and make the body right.At the same time, the branch on the left leg looks to the left.We fell into the lunge, straighten your right leg.Return to IP, repeat on the other side.

Vacuum

This is an interesting way to lose weight in the abdomen and sides.Typically, abdominal and sides exercises develop press muscles, while the vacuum works on the internal muscles and diaphragm.The exercise is done as follows: You have to stand directly, inhale deeply, then remove and remove the stomach.Tighten the press, try to tighten the navel spine and maximize the ribs.Fix the position for 10-15 seconds, slowly inhale through the nose and weaken the muscles.Breathe deeply into the diaphragm 2-3 times, repeat, which is 3-4 approaches.

Side attacks

This training helps to create a wonderful relief of the buttocks, legs and tighten the figure.To do this, you need to get up, spread the width of your feet.The rear is straight, the hands - in front of the chest, bent at the elbow, pressed with tension.Exhal - A wide step towards the left leg in the right corner of the knee.Exhale - Return to IP and repeat on the other side.

Strong legs and buttocks will help to visually reduce the waist!

Fitness instructors are recommended for novice exercises and lose weight with other types of loads used by other muscle groups.Thus, it will be possible to develop the muscles harmoniously, and the figure will become beautiful.

Step and buttock exercises at home

These simple exercises can start, but with regular classes, the result will not be long.

Twins

Make sure you add exercises for losing weight and sides at home, training hips and legs.The most famous are squats.

IP: Stand, legs - shoulder width, socks on the shoulders are divorced.The elbows are directed to the sock.Body weight should move on the heels, press the legs on the floor.The back should be slightly beaten by the boat, but not round.The mosque is right, without tilting.The knees are prohibited inward and diluted when climbing from the bottom.At the beginning of the exercise - deep breath, at the end - inhale.

Bags

The simplest training is the best exercises for weight loss as they are clear, do not require special skills and will bring rapid results.Lunges help to maintain the entire figure.Right foot forward, the branch is slightly inside.Left leg back and finger along.Hands - On the belt, the matter is equal.The left leg is tied, close until the right angle is formed on both knees.Remove, remove, return to IP, do it on the other side.

 Berp

At first glance, Berp seems to be a simple exercise for weight loss, but allows you to carefully design all groups of abdominal muscles, buttocks, thighs.This is how it is performed:

1. From the position of standing, make a squat, relax your palms on the floor.
2. Remove both legs with straight hands.
3. Tighten your feet on your hands.
4. Get up, jump high, put your hands on top.
5. Repeat dots 1-4 without break.

Run

Running is a classic way to lose weight to enhance health.You have to take a quick step, warming your muscles first.At the same time, develop a respiratory strategy.Remove - one step, remove - three steps as convenient.Then you can add pace for running, for quick running.This exercise should bring comfortable sensations without shortness of breath, pain.

The twins of the feet before the sides

Thigh resume is an effective exercise for weight and priests.IP can stand on the floor, lying on its side or standing on all four.To get stuck and maintain support, you need to rob the gluteal muscles and take the leg as much as possible.

Burely Bridge

This exercise for losing your belly and buttocks at home as many women for high efficiency.IP - The back is lying on the knees bent, the legs tightly resting on the floor, the arms along the body.During inspiration - Sprinkle the buttocks and raise your thighs, prolong for 2 seconds, clean the buttocks, remove and return to IP.

Exercises set to lose weight of the abdomen, sides and feet

Hate to prevent fatty deposits, a properly designed exercise for the weight of the abdomen and sides is required. He must take into account the starting data for weight loss: its weight, possible health problems.For the weight loss of gymnastics and the saving of large weights.This will help prevent damage to the joints and ligaments.Exercises should be performed at least 3 times a week for weight loss.Install the workout with your own well.For the weight loss of the abdomen and sides of the house, it should not cause exacerbations of chronic diseases.Make sure you start classes warm, with a stretching.

In a week after this schedule, you will be given exercises for weight loss at home for 3-4.5 hours at home.This means that you will soon get into the desired physical form.After 30 days, exercises for weight loss will become a normal lifestyle, harmony and grace to change the lush forms.

How can you speed up weight loss?

In order for weight to pass as quickly as possible to lose weight and to lose weight, it is necessary to complete proper nutrition, cardio exercise, modern cosmetic procedures.Nutritions recommend using pharmacy medications to reduce weight only in extreme cases.The use of sports nutrition will help to lose weight without loss of muscle mass, accelerate metabolism.

Feed

When losing weight, it is recommended to eat a small part with a break of 2 or 3 hours.It is important to eat the last dinner no later than 2 hours before night vacation.One day, try to drink about 2 L of clean, non-carbonated water.Pay attention to the list of useful products, take them for a diet.Reduce harmful foods or completely rule out.

Add Cardio Training

It is difficult to exaggerate the importance of cardio exercise for the weight of the belly and sides at home.Experts recommend that you combine cardio with power exercises to achieve maximum effects of fats.

Add a sports meal

A variety of sports nutrition helps to quickly tighten the body at home, maintaining muscle mass.These products are classified, depending on their body according to their action:

• Thermogenics;
• Urinary acid;
• Reduce joints by reducing appetite;
• Blocking calories;
• Stimulators of metabolism.

Fitness instructors recommend that you do not change exercises for the abdomen and sides, for the rapid loss of sports weight, but also use these two resources synergy.

Conclusion

If you decide to regulate your figure, then the physical exercise of weight and losing parties will become a fundamental factor in your strategy.Other resources with them should be connected - proper and modern sports nutrition, cardio exercise and, most importantly, perseverance, their strengths, good motivation.When merging with all the factors, you will definitely have a goal.