Weight loss exercises and sides at home

Fitness coaches around the world are conducting new exercises for losing abdominal weight and parties so that women remain scarce.Obesity becomes a true problem of humanity, it must be fought comprehensive.Physical exercises related to proper nutrition provide a quick and sustained weight loss result.

The most common causes of the abdomen and sides

Often, weight loss exercises on the sides give a good result in combination with a diet. A sedentary lifestyle, irrational food underlines overweight. Also, the stomach and sides are covered with fat as a result of stress, lack of sleep, or due to diseases of the internal organs.Exercises specially developed for weight loss will help remove stomach fat.The main thing is to perform them correctly and regularly.It is necessary to combine weight loss exercises and sides in women with dietary nutrition.Otherwise, you cannot achieve the desired harmony.

Best exercises for losing weight and sides

Among the many types of training, the best are effective exercises designed for loss of abdominal weight and sides.They are the ones who make the waist thin, form beautiful behavior and make the image of a feminine. A complex of this kind is named by Guy Gasper, Fitness Instructor, author of methodology. The complex includes 10 special exercises for losing weight in the stomach and sides.The classes strengthen the rectum and oblique abdominal muscles as well as the back muscles. Classes for loss of abdominal weight and gas sides are so easy to perform that it was even called "abdominal press for dummies".The most interesting thing is that the weight loss exercises and the parties included in this complex:

1. Warm.It is mandatory and lasts only 4-5 minutes, helps the muscles warm, prevent stretching, damage.
2. This is followed by static exercises for loss of abdominal weight and sides.
3. Stretching.

Next, all exercises aimed at losing the abdomen and sides with photographs will be examined in detail.

Twisting

Different types of winding are included in the first 5 places of the best exercises for loss of abdominal weight and sides.They allow you to process the rectum abdominal muscles, create an embedded press.The most common option for weight loss training is on the floor.It helps to burn fat and pump the upper press with a minimal load on the bottom rear.Lying on the floor upside down, bend your legs at a right corner to the knees.The hands are behind the head, the elbows are divorced on the sides.Tighten the press, set up the shoulder band smoothly from the floor to the pelvis.Slowly fall from the peak point to the source.

 Planck

The most effective home weight loss exercises are based on the use of your body weight.Planck is a universal training of a wide muscle group.It will not only ensure loss of abdominal weight and sides, but will radically transform the figure for the better. Performed as follows:

1. The starting position is lying on the floor, the legs are parallel, the forearm of the wrapping on the floor, the elbows are located exactly under the shoulders.Suck.
2. Extraction: Install your toes on your toes.Support - on the fingers, on the forearm.The back is even, there is no deviation, the leg muscles, abdomen, buttocks are in tension, the legs are as close as possible with each other.
3. When the muscles are very tense for unpleasant sensations, they are immersed in the floor without problems.

Clutter

These simple exercises effectively contribute to loss of abdominal weight and home sides.Correctly, they are performed as follows:

1. Starting position - lying on the floor (hands are directed down).Legs - slightly bent on the knees.
2. Raise your feet up, raising the lower back from the floor smoothly.
3. In inspiration, slowly lower your legs and lower back.Amplitude - shortened,

Tilts on the sides

These protozoa phizprenain are suitable for losing abdominal weight and sides of the house.It is easier to perform them easily - it is enough to hold your back evenly and bend on the side with the desired amplitude.At the same time, one hand is in the belt, and the other is laid up.For a good result, you need to perform the exercise 100 times or more for each side.To improve, you can get the burden in the form of dumbbells.

Scalon

Training for loss of abdominal weight and sides will be particularly effective with the exercise "scalolas", which includes a wide muscle group, tones of the whole body.Performed like this:

1. IP: Lyching accent.Adjust our hands, the legs should be wide shoulder.Support on the palms and socks of the feet.Keep your body straight without a deviation on your back.
2. Inhale - strain the press, pull a knee to the chest without deviation on the sides, the back is straight.
3. Extraction - Place the leg back without calming the press.Repeat for the next leg.

Oblique

This type of exercise is effective for weight loss.The photo shows how the oblique abdominal muscles are included.Accurate execution algorithm:

1. Initial position: lying on the floor with bent legs on the knees, hands cross on the back of the head, the legs are pressed on the floor.One ankle with one foot is at another's knee.
2. In inspiration, start lifting your body up, turning it.The left hand elbow tries to touch the opposite knee.Change the leg position and do it on the other side.
3. Get down, but not to the end.Work on a short amplitude on oblique muscle tension.

Twisting

This exercise makes the upper and lower abdominal muscles work.IP: Lying on your back with legs raised.At the same time, the ankle are on the parallel floor of the line, the knees are in the same line as the pelvis and hands behind the head.With a tense press, stretch your knees and breasts to each other, while the hips and shoulders break away from the floor.Repeat - 10 times.Relax, and then repeat 10 times.

Planck with twist

These intricate weight loss exercises and sides with a photo will help you bring not only the waist but also the buttocks, hips, feet.Bar with a bend is performed according to the scheme:

1. IP - a classic bar, accent - in the socks, forearms.
2. Inhale - turn, take the position of the side bar, resting on the right forearm and fingers.
3. The left foot and arm are lying in the opposite direction upwards.
4. Bend your arm, leg, pull the knee to the elbow.
5. Dilute the limbs again in different directions.
6. Return to IP and repeat for the other side.

Lunch with curves

The IP stay, the legs are located at a distance of 15-20 cm, the hands-to the level of the lower ribs.The stomach is pulled, the back is directed.We walk to the right with the left foot and turn the body to the right.At the same time, the toe on the left foot looks to the left.Get down to moisture, adjusting your right foot.Return to IP, repeat for the other side.

Vacuum

This is an interesting way to lose weight in the abdomen and side.Typically, exercises for the abdomen and sides develop the press muscles, while the vacuum works inner muscles and openings.Exercise is performed as follows: you have to stand straight, take a deep breath and then take out and pull your stomach.Tighten the press, try to tighten the navel on the vertebra and under the ribs as much as possible.Adjust the position for 10-15 seconds, slowly absorb through the nose and weaken the muscles.Inhale deeply with the diaphragm 2-3 times, repeat, making 3-4 approaches.

Side attacks

These trainings help create a beautiful relief of buttocks, legs and tighten the picture.To do this, you need to get up, spreading the shoulder width of your legs away.The back is straight, hands - in front of the chest, bent on the elbows, pressing - in tension.In extraction - a wide step towards the left foot at the right corner at the knee.In extraction - return to IP and repeat for the other side.

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

Fitness instructors are recommended for initial weight loss exercises and sides to combine with other types of loads that other muscle groups use.Thus, it will be possible to develop the muscles harmoniously, making the figure beautiful.

Exercises step and buttocks at home

These simple drills may even start, but with regular classes, the result will not be long in coming.

licking

Make sure you add weight loss exercises and sides at home, training buttocks and feet.The most famous are the meetings.

IP: Standing, feet - shoulder width, socks are divorced on the sides.The knees run toward the socks.The body weight should be transferred to the heel, press the feet on the floor.The back should be beaten slightly with a boat, but not round.The mosque is straight, no slope forward.The knees are forbidden to take from the inside and dilute when raised from the bottom.At the beginning of the exercise - a deep breath, in the end - take out.

spikes

The simplest training are the best weight loss exercises, as they are clear, do not require special skills and bring about a quick result.Lunges help keep the whole picture.Step forward with the right foot, the toe is slightly inside.Wash your left leg back and toe.Hands - on the belt, the issue is even.By bending the left leg, go down until the right corner is formed on the knees of both legs.Extract, push, return to IP, do it for the other side.

 Barpi

At first glance, the barpi seems to be a simple weight loss exercise, but allows you to carefully process all groups of abdominal muscles, buttocks, buttocks.Performed like this:

1. From the position of stay, make a meeting, rest the palms on the floor.
2. Remove both legs back by wrapping the ribbon in arranged hands.
3. Tighten your feet in your hands.
4. Stand up, jump up, shake hands over your head.
5. Without rest, repeat points 1-4.

running

Running is a classic way to lose weight, strengthen health.First you need to walk in a quick step, warming the muscles.At the same time, develop a breathing strategy.Inhalation - one step, extraction - three steps, as convenient.Then you can add a rhythm to the run, a quick jogging.This training should bring comfortable sensations without shortness of breath, pain.

The toes on the sides

Hip abstract is effective weight loss exercises and priests.IP can stand on the floor, lying on its side or stand on all four sides.To get up smoothly and maintain support, you need to strain the gluteal muscles and take your leg as much as possible on the side.

The special bridge

This exercise for loss of abdominal weight and buttocks at home like many women for high effectiveness.IP - lying on the back with the legs bent on the knees, the legs are firmly resting on the floor, the arms along the body.In inspiration - squeeze the buttocks and lift the hips, extend for 2 seconds, squeeze a lot of buttocks, extract and return to IP.

A set of exercises for loss of abdominal weight, sides and legs

To get rid of hated fatty deposits, a set of exercises is needed correctly for loss of abdominal weight and sides. It should take into account the initial losing weight data: its weight, possible health problems.Gymnastics for weight loss and large weight sides had to save.This will help to avoid damage to joints and ligaments.Abdominal weight loss exercises and sides should be performed at least 3 times a week.Install the duration of the drill with your well -being.Home fitness for loss of abdominal weight and sides should not provoke irritation of chronic diseases.Make sure you start the classes with a warm finish, finish with stretching.

After this graph within a week you devote to home weight loss exercises at home 3-4.5 hours.This means that you will soon come in the desired physical form.After 30 days, weight loss exercises and the sides will become the usual lifestyle, harmony and ashes will replace lush shapes.

How can you accelerate weight loss?

In order for the weight to go as soon as possible exercises for weight loss and home, it is necessary to fill the right food, cardio training, modern cosmetic procedures.Nutritionists recommend using medication in the pharmacy to reduce weight only in extreme cases.Using sports food will help lose weight faster without loss in muscle mass, speed up metabolism.

To create food

When you lose weight, it is recommended to eat in small portions with 2 or 3 hours rest.It is important to eat the last dinner no later than 2 hours before the night break.In one day, try to drink about 2 l of clean, non -carbonated water.Pay attention to the list of useful products, take them to compile a diet.Minimize harmful foods or completely exclude.

Add cardio training

It is difficult to overestimate the importance of cardio training for loss of abdominal weight and parties at home.Experts advise you to combine cardio with strength exercises to achieve the maximum effect of fat combustion.

Add sports food

A variety of sporting nutrition helps to tighten the body at home, maintain muscle mass.These products are classified depending on their effects on the body:

• thermogenics;
• diuretics;
• funds that reduce appetite;
• calorie blockage;
• Metabolism stimulants.

Fitness instructors recommend not replacing abdominal exercises and sides with a sports of fast weight loss, but to use the synergy of these two sources.

cONcluSiON

If you decide to adjust your figure, then the physical exercises for weight loss and the parties will become the basic factor of your strategy.Other sources should be related to them - the right and modern sports of sports, cardio training and most importantly - perseverance, confidence in their strength, good motivation.By combining all the factors together, you will definitely reach the goal.