From this article you will learn several exercises for weight loss and sides

Did they stop to get into their favorite things that were just recently?There were bad barrels, so trusting confidence in perfection disappeared?Each second treats this in different stages of life.Today, more than 60% of men and women around the world are unhappy with what they see in the mirror daily and are looking for strong choices on how to deal with the problem of overweight.

Do you want a flat belly and a beautiful waist?Exercises for weight loss of belly and sides are an excellent solution for those who dream of returning harmony.Combined with a balanced diet, you will achieve fantastic results much faster and more efficiently, which will stay with you for many years.

Because the weight is increasing

Small fat volumes are a rule for any person.Provides protection of bones and organs from hypothermia, any results from abroad.Excessive deposits are already an opportunity for stress.You can get rid of education and, for example, a fascinated diet.But before drawing up an exercise program and specify with a nutritional technique, you need to know why the weight "climbed":

• Reduced metabolism.The larger a person becomes, the slower it has metabolism.It becomes much more difficult for the body to digest incoming food, which gradually leads to a set of overweight.You may have noticed many times that your loved ones, friends eat a lot of fat, sweet, while the figure remains so thin, and you start to enter, as in dough, from any bun.This is precisely due to metabolism, which is normal in the first case, and the reduced - to the second.
• Genetic predisposition.Scientists have shown that the presence of fat deposits in the body is directly related to human genetics.If the relatives of the older line suffered from increased body weight, then you will have a predisposition to excessive fat.
• A sedentary lifestyle.If you move a little, do not commit, even the least physical effort, then you will inevitably gain at least a few pounds that will be very difficult to deal with this timetable.
• Overconsumption.Any over -consumption is the main cause of overweight.Specifically, if combined with a sedentary lifestyle, fat will accumulate several times faster.
• Incorrect attitude.Constantly stumbling, the fat will gradually accumulate in the abdomen.To avoid this, you must keep your back straight.
• Hormonal changes and failures.When a woman or man reaches adulthood, serious hormonal changes occur, various malfunctions are also not unusual, inevitably entail body weight.

Why is it important to do exercises for a fine average and flat abdomen:

• The threat of increasing cholesterol.With increasing body weight, the rate of cholesterol in the blood is also increased.Its excessive content leads to poor health, appearance and development of many serious illnesses.
• The risk of stroke and heart attack.This applies to people who have reached the age of 40 with a body weight index of 30. In this condition, the work of the blood vessels worsens, the load on the heart increases several times.All this in the complex gives additional risks, the possibility of strokes, heart attacks.
• Slows down the circulatory.The accumulation of fat creates an improved load on the internal organs.As a result, nutrients are much worse, blood circulation slows down, which ensures the deterioration of well -being increases the risks of cancer growth.
• Reduction of immunity.Excessive body weight leads to a slowdown in metabolism, a violation of the hormonal background.The body weakens and becomes much more sensitive to various colds, viral diseases.

It is important to remove the stomach and sides with the most effective exercises not only for a beautiful look.This is also useful for the health of the whole body.There are some medical indications in which physical activity is vital:

Effective exercises for weight loss and sides:

• Home training should be done regularly.
• Absolutely all parts of the body are involved.
• For greater efficiency, a satisfied diet is performed.

The muscles of the abdomen and sides form a strange "corset".The work of other muscles on the back, the buttocks and the interior of the hips depend on their condition.Only a satisfied set of exercises will always keep the body in excellent condition.The results depend on the initial amount of fat deposits and the human mood to reduce weight.

Before choosing appropriate physical activity, we must remember that any motor activity in combination with diet gives a complete result and does not only affect the selected areas:

We offer you the following exercises that will help at home make your waist and stomach tire without a single fat.

Twist:

• We were lying on a soft gymnastic carpet.Bend the legs on the knees.It is necessary even in a bent condition, to stand evenly on the surface of the floor, with the entire foot.
• We put our hands behind the head.
• We inhale deeply and begin to lift the upper part of the body.Each rise is necessarily accompanied by exhalation.
• When we reduce the body of the body, we inhale slowly.Since the back is completely on the floor, we repeat the exercise again.
• We make 2-3 approaches 10 repetitions.

This is one of the main exercises for the treatment of the abdominal type.It is popular with experienced athletes and beginners.Accessibility, the simplicity of execution makes the twist for global type exercises.Indeed, in order to effectively process each muscle group, you do not need to visit the gym.According to this, exercise is one of the most common and is very popular today.It is not considered the most effective, but the bark is extremely processed.If you combine it with nutritional diet, you will notice the excellent result very quickly.

Return the twist:

• Located with your back on the gymnastics.
• We have the legs so that they are perpendicular to the floor, while the legs are completely on the surface.
• We put our hands along the body with your palms down.
• In exhalation, lift the lower part of the body, bring the legs as much as possible to the chest, touching slightly and stabilizing for a few seconds.
• In inspiration we fall into the original position.
• We make three approaches to ten repetitions.

The reverse crane or twisting is one of the most effective exercises for studying the lower part of the type.The technique of performing this twist is quite simple and quite accessible to beginners.The reverse crane further affects the lower surface of the rectal abdominal muscle.However, since all abdominal muscles always work together (they cannot be isolated), performing this exercise, you immediately train the whole type.And that makes such an exercise very, very effective.

Studies in which measurements of the electrical activity of the muscle device have been carried out during the performance of this exercise have proven the high effectiveness of the reverse twist for the development of the lower part of the type.That is why this exercise can be confident in the ten most effective.

Pumping spit:

• We lie down with your back on the gym and take the original position, driving your hands on the neck.
• Bend the legs so that they do not touch the surface.
• We lift the top of the body while turning the shoulder to the side.К пé ч чел петч ..
• Repeat the movement for the left shoulder, similar to the right side.
• Repeat 12 times.

To achieve a powerful and embossed type, you must not only perform the type, but also an oblique twist.They are not only involved in the creation of sides, but also protect the spine from injuries.

The turns of the skewer may look like a simple exercise.But on the way between approaches to twist and relief of the trunk there is the amount of subcutaneous fat in the abdomen.Therefore, do not try to compensate the type in the type with poor nutrition.Compared to other muscle groups, the abdominal muscles are not so large.To burn calories, a more suitable option is the heart load.If you are not ready to work on heart simulators for hours, then food is a key factor in success in achieving the result.

Twist with elevated legs:

• We were lying down and pulling the legs up (you can cross them).
• We perform the body of the body, similar to the classic.
• We take a breath when we reduce, exhale when we get up.
• We perform three approaches 10-15 repetitions.

A popular exercise, the execution that the entire straight muscle muscle of the abdomen also includes an additional and oblique muscle.

Among the huge number of exercises in the type, the most effective are the different twisting options.This is turning with your lifting feet - a good exercise to study all the muscles of the type, as well as to relieve it.Of course, a flat stomach can only be taken in a combination of sufficient regular training and proper nutrition.During drying or with a complete diet, subcutaneous fat burns and muscle relief becomes more obvious.Drying is a temporary diet, it will be a better and more stable effect with proper nutrition.

Planck with turns:

• Place in the original position - the knees/elbows are on the surface on the condition of the bar.
• We ensure that the cervical area and the spine are evenly mounted.We look right in front of us.
• Raise the knees from the floor and put the legs on the socks.
• Thus, we hold 30 seconds without motion.It is important that breathing is not difficult.
• Repeat the exercise for each side the same period.If the physical form allows, then you can stand in 1 minute.

What is the useful exercise of the bar?In mind, its benefits can be divided into various components, such as the benefits of back, legs and type.

Also, a dynamic version of the side rod, but more complicated in the implementation than the previous one.When performing, the body consumes much more kcal, so it fits perfectly into the training program for fat burning.For the press, such a variant is just a fire, judging by the revisions of education.

She works remarkably on her back, on her hips and to push.

Start with a turn:

• Lie on the surface on the side.
• Transfer body weight to the right elbow/ hand and the corresponding leg.It is important that the hand in a bent state to form a right angle.
• Put the left foot on the right.Keep the lower extremities evenly.Lift the hips from the floor.
• We keep this way for 30 seconds.

Unlike the classic version, the side bar includes the oblique abdominal muscles, helps to enhance the hips as well as the back.The right technique in the early stages is the key to success and progress.The bar was created more to differentiate the curriculum and process the bark muscles as efficiently as possible.I like to exercise this exercise at the end of training in order to immediately spend the strength and energy on basic exercises and then to finish the guy in the press.Like any active physical activity, this exercise, performed by the correct technique, only brings the body.

Lubs:

• Take a small step with the right foot and bend it.After adopting this position, muscle intensity is felt in the femoral part.
• We increase our hands right in front of us in parallels with the floor.
• We take an important step forward with the left foot and sit slightly.The right thing in this case remains behind, but with the rise to the sock.
• The back during movement should be constantly flat.
• Repeat the attacks.
• We make 15 repetitions on each foot.

If you have never done abdominal exercises earlier, then you should definitely perform effective attacks.

Lunges are a basic exercise designed for the development of hip buttocks and muscles (especially quadriceps).It is very popular in all sports.It can be performed both with your own weight and using special equipment: rods, dumbbells, Smith simulator.If you look at how professionals attack, it may seem to be very easy to execute.But this is not the case.Before you start, you will need to work for several weeks with your own weight and edit the equipment.And then add weight.There are many varieties of attacks.As part of this article, we will only understand the most popular of those used by male and female athletes in bodybuilding.

Leans toward the sides:

• We get straight.Raise our hands over your head and fold together.
• We make prices to the right.Ideally, so that the trunk bends as much as possible - the stretch on the left must be felt.We are fixed in a sloping position for 15 seconds.
• Lying back to the original position.
• We repeat slopes in the other direction with the same delay for 15 seconds.
• Once you get used to "delays", you can increase their time, for example, by 30 seconds.

The slopes to the sides are a very simple but effective exercise to enhance the oblique abdominal muscles that affect the size of the waist.This exercise is known to all of Physical Education Courses.

In this exercise, the outer oblique abdominal muscles are loaded.With a good study with additional burden, they become remarkable, but it will be necessary to sit on a diet to remove the excess fat layer (if any).

If you do a slope, you can run it on a little bent legs.

"Vacuum":

• We are in all four, holding in this position with the help of knees and elbows.
• We take a deep breath.At the moment, the type should be as relaxed as possible.
• Exhale and at the same time pull in the stomach, stretching the type.
• We are motionless for 30 seconds.
• Repeat in 2-3 approaches of 15 repetitions.

It is a static exercise for the development of the inner muscles of the abdominal type (in particular the transverse muscles and the diaphragm muscles).

Exercise is ideal for the treatment of the abdominal type.It is based on breathing.

In order to learn how to make a gap in the stomach, you must regularly exercise this exercise, at least 2-3 times a week.The likelihood of keeping breathing for a longer period of time is gradually increasing and the ability to stretch different parts of the abdominal muscles with conscious will.After all, this allows the press to swing much more effectively.

Increases hips lies:

• Lie down, expanding your hands along the body, palms on the floor.
• We bend the legs on the knees, placing the sides, without forgetting that the legs should stand exactly on the surface.
• Slowly, slowly, lift the hips with the lower back.The rest of the body must remain real estate on the carpet.
• Bend the back a little and turn the buttocks muscles.We keep in this position for a few seconds, firmly.
• We return to the original position.
• Repeat 10-15 times in various approaches.

When the pelvis lifting appears from the placement position, the deadlines in a rather short time can be achieved with tight, relief and elastic buttocks.This is due to good muscle tissue training in this area.In each complex, which, to one degree or other, is aimed at processing the lower part of the human body, I oblige the application of the gluteal bridge.Its execution is available and, moreover, it is desirable not only for professional athletes but also for beginners, to maintain a good natural shape as an addition to other higher levels performed.Lifting the pelvis to the back has a number of undoubted advantages that help achieve beautiful hips, both between fair sex and men.

How to choose natural exercises for weight loss of abdomen and sides:

• Medical indications/contraindications.For example, people suffering from osteochondria are better abandoned by sharp exercises.Patients with heart problems and blood vessels should abandon weight lifting movements in operation.
• Goals.The greater the goal, the more complex and effective the whole exercises must be.If you just have to remove a few pounds, then the simple exercises will be enough in combination with a low -back diet.For greater results and the acquisition of sports forms, it is important to make the education card education and perform exercises for the press.
• Conditions.If you go to the gym constantly, then the opportunity to do exercises using various simulators.Otherwise, it is necessary to choose education that can easily be done at home by improvised means.

Before starting to remove the sides and the stomach, it is necessary to compile a program.The meaningless performance of the exercises is unlikely to give the desired result.The training set has been selected for each individual separately, taking into account the body characteristics, the original physical form and the parameters of the body.An experienced coach must deal with this issue.

To get a consultation, it is not necessary to visit sports classrooms, gyms.A training with a specialist is enough so that he can choose the right exercises and draw up a drawing.It also shows the technique of performing certain movements.

If there is no way to contact the coach, then you can simply perform general exercises, for example, charge in the morning.However, do not forget that there is not so much effectiveness from it.So it is better to try to personally draw up a training plan, but with the compulsory recording of the following factors:

Removing the waist and stomach is not as difficult as it seems at first glance.The main thing is to tune in properly and make a program that will help you quickly achieve the desired goal.And we will help you with it.