Exercise to lose weight and sides at home

Fitness instructors from all over the world are developing new exercises for weight loss of stomach and sides so that women remain thin.Obesity becomes a real problem of mankind, it should be fought on a large scale.Physical exercises in combination with proper nutrition provide a quick and stable result of weight loss.

The most common cause of stomach and sides

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

Best practice to lose weight and sides

In many types of training, the best effective exercises are designed for weight loss of the stomach and sides.These are those that make the waist thin, make beautiful postures and make a woman's figure. A complex of this type is named by the author of Gai Gaspas, Fitness Instructor, Methodology. The premises include 10 special exercises to lose weight in the abdomen and sides.Classes strengthen the abdominal rectus and oblique muscles, as well as back muscles. It is so easy to perform classes to lose the weight of the stomach and sides from Gaster that they were also called "Abdominal Press for Dummy".The most interesting thing is what exercise is to lose the weight and sides included in this complex:

1. Excited.It is mandatory and takes only 4-5 minutes, helps to heat the muscles, stretching, prevents injuries.
2. This is followed by static practice for weight loss of the stomach and sides.
3. Stretching.

Next, all exercises will be examined in detail for the purpose of losing the stomach and sides with pictures.

Dread

The top 5 of the best exercises for weight loss of the stomach and sides includes a variety of turns.They allow you to make an embossed press, excluding the rectus abdominal muscles.The most common option for training for weight loss is on the floor.It helps to burn fat and pump the upper press with minimal load on the lower back.Lying upside down on the floor, bend the feet at a right angle on the knees.The hands are behind the head, the elbow is divorced on the sides.Tighten the press, easily increase the shoulder girdle from the floor to the pelvis.Gradually fall from the peak point to the source.

 Plank

The most effective exercises for weight loss at home are based on the use of your own body weight.Planck is a universal training of a broad muscle group.This will not only reduce the weight of the stomach and sides, exercise, but will also change the figure for fundamentally better. This is done as follows:

1. The initial position is lying on the floor, the legs are parallel, the cell of wrapping on the floor, the elbow is located under the shoulders.Breathing.
2. Exhale: Install the feet on the toes.Support - On toes, on the cell.There is also a back, there is no deflection, the muscles of the feet, the abdomen, buttocks are under stress, the feet are as close as possible for each other.
3. When the muscles are much more stressful for unpleasant sensations, it is easily submerged on the floor.

Reverse twisting

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

1. Early position - Lying on the floor (hands are straight down).Foot - bending slightly on the knees.
2. Raise your legs upwards, smoothly lower back from the floor.
3. On motivation, gently reduce your feet and lower back.Dimensions - Small,

Sides

These protozoa fizzing are suitable for abdominal weight loss and edges of the house.They are easy to perform easily - this is enough to keep your back evenly and bend to the side with the desired dimension.At the same time, one hand is on the belt, and the other is thrown away.For a good result, you need to exercise 100 times or more for each side.To increase, you can take the burden as a dumbbell.

Scalolus

Training to lose weight and sides will be particularly effective with exercise "scalolus", which includes a broad muscle group, tones the entire body.This is done in this way:

1. IP: Lyching emphasis.Straighten our hands, the legs should be separated from the shoulder.Reliance in the palms and socks of the feet.Keep the body right without a deflection in the back.
2. Inhale - Stress the press, pull a knee on the chest, without deviation, the back is straight.
3. EXhale - Put back back without resting the press.Repeat for the second leg.

Slanting twisting

This type of exercise is effective for losing weight.The photo shows how the oblique abdominal muscles are involved.Correct execution algorithm:

1. Early position: While lying on the floor with legs bending on the knees, the hands cross from the back of the head, the legs are pressed on the floor.One ankle of one leg occurs on the other's knee.
2. On motivation, start lifting the body up, beating it.The elbow of the left hand tries to touch the opposite knee.Change the position of the feet and do it on the other side.
3. Get down down, but not till the end.Work in a small dimension on oblique muscle stress.

Dread

This exercise works for the upper and lower abdominal muscles.IP: Lay on the back with his feet.At the same time, the ankle is on the floor parallel to the line, the knee is on the same line with pelvis, and the hands behind the head.With a stressful press, spread your knees and chest to each other, while the hips and shoulders get away from the floor.Repeat - 10 times.Relax, and then repeat 10 times.

Planck with turn

These complex exercises to lose weight and sides with a photo will help you bring not only the waist, but also the buttocks, hips, legs.The bar with a turn is done according to the plan:

1. IP - a classic bar, emphasis - on the socks of the feet, cells.
2. Inhale - Turn around, take side bar position, relax on the right cell and toes.
3. The left leg and hands are stretched in the opposite direction.
4. Fold your hands, legs, pull the knee to the elbow.
5. Dilute the limbs again in different directions.
6. Return to IP and repeat on the other side.

Lunch

IP-standing, legs are located at a distance of 15–20 cm, at the level of hands-linked ribs.The stomach is drawn, the back is straight.We walk with the left leg to the right and bend the body to the right.At the same time, the toe on the left leg looks to the left.Straighten the right leg, descend into the leanj.Return to IP, repeat the other side.

Vacuum

This is an interesting way to lose weight in the stomach and sides.Typically, exercises for the abdomen and sides develop the muscles of the press, while the vacuum works to internal muscles and aperture.Exercise is done as follows: You need to stand up straight, take a deep breath and then breathe and pull the stomach out.Tighten the press, try to tighten the navel vertebrae and under the ribs as much as possible.Fix the position for 10–15 seconds, gradually breathe through the nose and weaken the muscles.Repeat 2-3 times with the diaphragm, repeat, make 3-4 approaches.

Side attack

This training helps in creating a beautiful relief of buttocks, legs and tightening the shape.To do this, you need to get up, separating the width of the shoulder of your feet.The back is straight, hand - in front of the chest, bending on the elbow, press - in stress.When exhaling exhaling - a wide step towards the left leg towards the right corner in the knee.On exhaling - return to IP and repeat on the other side.

Strong legs and buttocks will help reduce the visually waist!

Fitness trainers are recommended for novice exercises to lose weight and use other muscle groups to combine with other types of loads.Thus, it will be possible to develop the muscles harmoniously, making the figure beautiful.

Step and buttock practice at home

These simple workouts can also begin, but with regular classes, the results will not be longer.

Squat

Be sure to add exercise to lose weight and sides at home, train hips and legs.The most famous are squats.

IP: Standing, legs - shoulder width, socks get divorced on the sides.The knees are directed to socks.Body weight should be transferred to heels, pressing the legs on the floor.The back should be beaten slightly with a boat, but not round.The mosque is straight, without inclination.The knees are forbidden to arrive and dilute while lifting from the lower point.At the beginning of exercise - a deep breath, finally - exhaling.

Lags

The simplest training is the best practice to lose weight, as they are clear, do not require special skills and bring a quick result.Lungs help maintain the entire figure.Proceed with the right leg, the toe is slightly inside.Back to left leg and toe.On the hand - belt, there is also a case.Get down as the right corner on the knees of both legs, bending your left leg.Exhale, push out, return to IP, do it on the other side.

 Barter

At first glance, Burmese seems to have a simple exercise to lose weight, but allows you all groups of abdominal muscles, buttocks, hips to work carefully.This is done in this way:

1. From the standing position, make a squat, relax your palms on the floor.
2. Complete the bar directly on the hands and remove both legs back.
3. Tighten your feet with your hands.
4. Stand up, jump high, clap your hands on your head.
5. Without a break, repeat points 1-4.

run

To strengthen health, there is a classic way of losing weight.First you should walk with a quick step, heat the muscles.At the same time, develop a respiratory strategy.Inhale - one step, exhale - three stages, as convenient.Then you can add a speed to running, quick running.This training should bring comfortable sensations without breath, agony.

The sides have twins of the feet

Hip essence is an effective practice to lose weight and lose priests.The IP can stand on the floor, lying on its side or stands on all fours.While getting up smoothly and holding support, you need to stress the glutal muscles and move the leg as much as possible.

Burli Bridge

This practice to lose weight of stomach and buttocks at home like many women for high effectiveness.IP - Leaning on the knees and lying on the back with legs, the legs are tightly rested on the floor, weapons with the body.On inspiration - squeeze the buttocks and increase the hips, do sex for 2 seconds, squeeze the buttocks too, exhale and return to IP.

A set of exercise for weight loss of abdomen, sides and feet

To get rid of hatred fatty deposits, a correct set of exercise is necessary for weight loss of the stomach and sides. He must take into account the initial data of losing weight: its weight, possible health problems.Gymnastics and large weight sides must be spared to lose weight.This will help avoid injuring joints and ligaments.Exercise for weight loss of stomach and sides should be done at least 3 times a week.Install the duration of the workouts well.The fitness of the house should not be uplifted to chronic diseases for weight loss of the stomach and sides.Be sure to start classes with a warm -up, finish with stretching.

After this graphics in a week you dedicate to exercise to lose weight at home 3-4.5 hours at home.This means that soon you will come to the desired physical size.After 30 days, exercise to lose weight will become a normal lifestyle, changing harmony and grace succulent forms.

How can you speed up weight loss?

To lose weight, it is necessary to complement the weight at home and lose sides as soon as possible, supplement with proper nutrition, cardio training, modern cosmetic processes.Nutritionists recommend using pharmacy drugs to lose weight only in extreme cases.The use of sports nutrition will help in losing weight rapidly without muscle damage, accelerating metabolism.

To install food

When losing weight, it is recommended to eat in small parts with a break of 2 or 3 hours.It is important to eat the last dinner 2 hours before the night's comfort.One day, try to drink about 2 L of pure, non-carbonated water.Pay attention to the list of useful products, take them to compile the diet.Minor or completely exclude harmful foods.

Add cardio training

It is difficult to reduce the importance of cardio training for weight loss of stomach and sides at home.Expert I recommend you to combine cardio with strength practice to achieve maximum fat -burning effect.

Add sports nutrition

Different types of sports nutritions help to preserve the muscles quickly, tightening the body at home.These products are classified based on their effects on the body:

• Thermogenics;
• Diuretics;
• Funds that reduce hunger;
• Blocking calories;
• Metabolism stimulating.

Fitness instructors recommend not replacing exercise for the stomach and sides, with a sporting weight loss, but to use the synergy of both these resources.

conclusion

If you decide to accommodate your figure, physical exercise and side to lose weight will become the fundamental factor of your strategy.Other resources need to be associated with them - proper and modern sports nutrition, cardio training, and most importantly - firmness, faith in their strength, good inspiration.After connecting all the factors together, you will definitely come to the target.