In modern society, a woman's beauty standard is a slender figure.What to do if your favorite skirt sits too strictly alive and jeans protrude to fat from fat on the sides?
It should be understood that it will not work to remove fat deposits only on the stomach or hips with the help of special exercises.It will be necessary both regular physical exercises and respect for a special diet to maintain the body in good physical form.
Unfortunately, the fat folds hated on the stomach arise unnoticed and quickly, but they leave for a long time and reluctantly.That's why we prepared professional exercises to lose weight and sides!They will help you achieve a dear goal: to get rid of excess weight!
Detailed guide to get rid of excess fat
So, it is time to bring together strength, launch laziness and work on your figure.Physical activity is the best medicine for useless fat!
The exercises aimed at burning fats and weight loss in the abdomen at home must be performed regularly.These are constant exercises that give a visible and positive result for weight loss in the abdomen.The effectiveness of the exercises aimed at burning fat on the stomach depends on regularity and willpower.
But how joyful it will be subsequent, when carrying out control measurements you will be pleasantly surprised by the results of weight loss and by a decrease in the volume of the abdomen in a week.
I recommend!For weight loss of the abdomen and sides, it is important to use exercises for women, since obesity occurs in a different type in men.
Move more!
Women move many more men, but this does not free themselves from classes aimed at reducing fat on the abdomen.The training that burns fat will not take much time, but relieves the accumulations of fat on the stomach exactly where it is necessary.
Effective physical exercises to lose weight and the sides provide active movements, guide laziness, move more!
Make sure to eat wisely!
During training, you have to eat correctly and efficient.Any physical activity with improper diet will be useless, you will not be able to lose weight!In order for you to know that you should not use, we will give several important suggestions in the next chapter.
Food food during weight loss should be carefully selected, but to begin with it is important to change the diet.Only by changing the diet thoroughly, you cannot starve and at the same time significantly reduce the weight.
- Get the courage and exclude or try to reduce to the minimum, in the diet are fast carbohydrates (sweet and flour).
- It is necessary to limit the use of table salt, it also contributes to the appearance of excess water in the body (edema).
- Reduce portions to 200 g, eats more often, at least 4-6 times a day.Drink at least 2 liters of clean water a day.Water plays an important role in the metabolism and promotes the weight loss of the body as a whole, including the abdomen and hips.
- Refuses the fat varieties of meat and fish, preference for varieties of low -fat meat: poultry, beef, rabbit.Cambala, pollen, cod is more suitable for fish.
- It is better to cook steam food, cook or simply cook.
- Refuse fast food!
- Rules for performing exercises for the abdominal muscles at home
An important point in training is the choice of time, it is not possible to start loading and exercising the abdomen after eating.Try starting the exercises on an empty stomach, immediately after sleep or 3 hours after eating.It was at this moment that the body is more actively tuned to burning fat.
- With morning gymnastics, in weight loss exercises and hips, do not use sports shells for weighting.The use of these shells leads to an increase in muscle mass in the problems and to a visual increase in the volume.
- The main condition for achieving the results of weight loss and hips is the regularity of the classes.How many times and for a long time I will proceed to training: decide yourself, the main thing is to follow the graphics every day.He launches laziness and not allow long breaks in class.The exercises should give pleasure and a feeling of easy tiredness.
- The exercises to lose weight of the abdomen and hips must be alternated with exercises for weight loss, sports walk and regular race.
- To proceed with the exercises for weight loss of the abdomen and sides it is necessary from the heat.During the heat, the muscles are heated, the blood circulation in the body is accelerated, the breadth of the movements in the joints expands.Thanks to this, injuries are prevented.
- Those women who are strongly determined to put the figure in order should know which exercise should be done during the office to remove fat on the stomach and hips.Below in the article we will give the most common training options, but if possible, you should get advice with a professional specialist.
- To obtain the result in weight loss, the sides, simply choose a complex of 5 exercises to perform them alternatively, in three approaches, repeat each exercise at least 30-4 times a week.During sport, carefully follow your feelings and wrist.Don't work too much!
Execution plan
It is necessary to study at home correctly and do not miss the lessons, you can bring children to accomplices, they will have fun studying next to your mother.Together with a good mood, do exercises to lose weight, hips and sides and the result will not be worse than when working in the room with a coach.The main thing is to join the simple principles:
- Start training with a simple warm -Up on the whole body, work movements well in the joints of the shoulders, arms joints, hips and legs, dances to your favorite music.
- The step following the thin body is followed by effective exercises for the weight loss of the abdomen and sides, this includes as simple exercises as the slopes.The inclinations perform 10-15 times in advance and back, then to the right and left.Try, pull the muscles, try to take the fingers of the feet.
- An economic way to lose weight and the hips at home is an exercise with a circle.To improve the effect, buy a circle with massage nozzles.When the rotation of the circle in life, the work of the muscles of the abdomen, hips, back, buttocks and legs intensifies.In the exercise with the circle, more calories are burned, which leads to an active weight loss.
- So, do not forget the squats, this exercise forms the muscles of the lower abdomen, the buttocks and the legs and contributes to their weight loss.
More effective exercises for a greater weight loss of the abdomen and sides are in the position of lying on the floor.Start classic exercises for a quick and effective weight loss (it is a variety of oscillations with legs and hands, body rotations in a liar position).All people have a different physical training and it is necessary to reasonably deal with the ongoing loads, in particular for exercises for weight loss.
Let's take a closer look at 10 simple exercises to lose weight and sides at home.These classes are suitable for beginner enthusiasts and advanced lovers of domestic training to fight the accumulations of fats in the abdomen.
Cardium exercise for the abdomen
Cardio-training (aerobic training) is a combination of some exercises aimed at increasing heart rate and increasing blood flow during loads.At the same time, the entire cardiovascular system is trained.Cardio-reunction prepares the heart for more serious loads and necessarily enter the abdomen exercises, reduce the layer of fat on the hips and the workout of the leg muscles.During effective cardio exercises to lose weight and sides, it is necessary to regularly measure the impulse (it is better to use a pulpes).
Cardio-training are the most effective exercises overall, especially for the weight loss of the abdomen and sides, since there is an active combustion of calories and, consequently, a decrease in the fat layer.
Attention!We offer to consider three simple exercises to "pump" the print and the sides quickly.
| Frequency
Lessons |
Exercises | Action | Result |
| Daily | lie on the back on the floor with tense legs.Lift the upper part of the body as low as possible to the legs, the hands are fixed behind the head.We perform 3-5 approaches up to 15 lifts each.It is necessary to relax between approaches of at least 30 seconds. | Improved aerobics to strengthen the abdominal muscles. | Less 2-3 kg per month |
| Daily | lie on the floor raise your legs at right angle.During lifting, the legs cannot be positioned on the floor.We do 10 lifts in 4-5 approaches.
Rest among the approaches of at least 30 seconds. |
There is a training of abdominal muscles of the abdomen, rear, sides. | Less 2-4 kg.per month |
| several times a day | We strongly exist the abdominal muscles, as if they draw it and delay the tension up to 10-15 seconds.So we relax.These exercises can be performed up to 5 times per approach. | Effective exercises for printing, strengthen the printing muscles, provide a good result to lose the sides of weight. | Less 1-2 kg per month |
These lessons will not take much time, at any time they have been the simplest and most effective in the fight against excess weight and have made the stomach.Without regulating nutrition, reducing the use of fats and carbohydrates.A decrease in the caloric content of nutrition provides very effective assistance for the effectiveness of the weight loss of the abdomen.
The morning exercise to strengthen the abdominal muscles will require only 8-10 minutes and will deliver a good mood.Simple exercises to lose the abdomen really work, the stomach becomes flat and the sides leave.
Exercises for the abdominal muscles on the back
To quickly lose weight, all the exercises that lie on the back should be performed on a special sports carpet, softens the shocked and prevents the negligent inflicting of injuries.First of all, do a heat -Up within 5 minutes, heat and stretch the muscles.
Bike
The "bicycle" exercise imitates a bicycle ride.This is the best exercise to lose weight, sides and hips.
Take the starting position: lying on the back, fold the knees on the knees, press the heels as close as possible to the pelvis, keep your arms with elbows diluted behind the head.
Slowly lift your back from the floor, stressing the abdominal muscles.Go up a leg at an angle of 45 degrees with respect to the floor, lengthening the opposite shoulder to the knee of the bent leg.So, without a break, repeat gymnastics on the other leg.The movements of the legs should be smooth and not too fast.He elaborates 10 movements with each leg and rests, then do another 1-2 approaches.
"Russian Twisting"
This difficult exercise involves all the muscles of the body, especially
During the twist, the press muscles are tense.In the starting position, sitting on the floor, throws the body at 45 degrees, lift your legs bent on the knees and keep the weight.He wanders his hands in the lock and stretches forward.At thepiration, he strives the muscles of the press, as he turns the body on the side, take his hands closed in the direction of the body.Take a short break, then repeat the movement in the opposite direction.It is sufficient to make 3 approaches of 10 press twists.
Exercises to strengthen the abdominal muscles in the bar
The "bar" exercise consists of movements aimed at strengthening the printing, losing weight of the abdomen, hips and back.The bar is the main of the complex fitness exercise.It is effective for building a flat abdomen.
In the starting position, standing on the knees, the palms rest on the floor.Pull your stomach in yourself, tighten the press muscles and slowly fall into the hands bent in the elbows, the elbows are strictly under the shoulder joints.Lie for a minute, stressing the abdominal muscles.Then, stretch your legs, changing the position on the classic bar, resting on the floor only with the fingers and palm trees.The stomach is pulled up, the pelvis does not stand out, the body has a similarity with a straight line.Calculate aloud up to 10 and serve the body forward, pulling the muscles forcefully.We recommend the exercise of repeating 4-5 times.
Planck with a jump
The exercise is designed for a general body training, losing weight, hips, abdomen.
The starting position is the classic top bar.Rest on the floor with your hands, widen your legs in the jump without stopping in the jump, add your legs.We jump at least 5 minutes in an approach.You can complicate the lesson, add the exercise with the shifts.
Exercises for the abdominal muscles standing
There are many more effective exercises to strengthen the muscles and the weight loss of the abdomen.Simple exercises such as the slopes are very effective if it is necessary to lose weight of the abdomen and sides.
The inclinations can be strengthened by adding dumbbells or other heavy shells to the hands.
Permanent exercises, turn left and right, they also proved.With the tension of the abdominal muscles, a person finds himself on a shoulder halfway through the legs, the width, the hands behind the head.In this position, perform turns in different directions.Exercise is effective for losing weight, sides.
These exercises can also be included in morning exercises to reduce life and weight loss.
In office, it is possible to introduce these exercises for the lazy how to lift your legs, sit on a chair, when the knees are pressed on the chest and linger for 10-15 seconds.This exercise also gives a good result to the weight loss of the abdomen and sides.Make sure to add exercises with a circle.