Losing weight and sides at home

The physical conditioning coaches of the entire world are developing new exercises for the weight loss of the abdomen and the sides so that women remain thin.Obesity becomes a true problem of humanity, must be fought in an integral way.Physical exercises together with adequate nutrition provide a quick and constant result of weight loss.

The most common causes of the abdomen and sides

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

The best exercises to lose weight and sides

Among the many types of training, the best are effective exercises designed for the weight loss of the abdomen and sides.It is they who make the waist thin, form a beautiful posture and causes the figure of a female. A complex of this type is appointed by Guy Gasper, physical conditioning instructor, author of the methodology. The complex includes 10 special exercises to lose weight in the stomach and sides.Classes strengthen the rectum and oblique muscles of the abdomen, as well as back muscles. The classes to lose weight of the abdomen and the sides of Gasper are so easy to make that it was even called the "abdominal press for dolls."The most interesting thing is what exercises to lose weight and gastro of the Careros included in this complex:

1. Heating.It is mandatory and takes only 4-5 minutes, helps the muscles to heat up, avoid stretching, injuries.
2. This is followed by static exercises for the weight loss of the abdomen and sides.
3. Extension.

Next, all the exercises destined to lose the abdomen and the sides with images will be examined in detail.

Cramp

Various types of top 5 of the best exercises for the weight loss of the abdomen and sides are included.They allow you to solve the abdominal muscles of the rectum, create a press in relief.The most common option for weight loss training is on the floor.It helps to burn fat and pump the superior press with a minimum load in the lower back.Lying on the floor face down, bend your legs at right angles on your knees.The hands are behind the head, the elbows are divorced to the sides.Tighten the press, gently lift your shoulder waist from the floor to the pelvis.Slowly falls from the maximum point to the source.

 Plancho

The most effective exercises for home loss are based on the use of their own body weight.Planck is a universal training of an extensive muscle group.Not only will it provide lost weight of the abdomen and the sides, the exercise, but will radically transform the figure for better. It is done as follows:

1. The initial position is on the floor, the legs are parallel, the forearm of the wrapping on the floor, the elbows are exactly under the shoulders.Inhale.
2. Exhale: Install your feet on your fingers.Support: In the fingers of the feet, on the forearm.The back is uniform, there is no deviation, the leg muscles, the abdomen, the buttocks are in tension, the feet are as close as possible to each other.
3. When the muscles are too tense for unpleasant sensations, sink gently on the floor.

Inverse turn

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

1. Initial position: lying on the floor (the hands are straightened).Legs: slightly folded on the knees.
2. Raise your legs up, gently lifting the lower back of the floor.
3. In inspiration, slowly lower the legs and the lower part of the back.Amplitude: shortened,

Lead to the sides

These phizpraining protozoa are suitable for the weight loss of the abdomen and the sides of the house.It is easier to make them easily: it is enough to keep your back evenly and lean to the side with the desired amplitude.At the same time, one hand is in the belt and the other is thrown.For a good result, you must perform the exercise 100 times or more for each side.To improve, you can take weights in the form of weights.

Scales

The training to lose weight of the abdomen and the sides will be especially effective with the "squamo" exercise, which implies an extensive muscle group, tone the entire body.It is done like this:

1. IP: Lyching emphasis.Straightening our hands, legs must be separated by the shoulder.Dependency in the palms and socks of the legs.Keep the correct body without a deviation at the back.
2. Inhale: Strain the press, pull a knee to the chest without deviation to the sides, the back is straight.
3. Exhale: Place the leg without relaxing the press.Repeat for the other leg.

Oblique twist

This type of exercise is effective to lose weight.The photo shows how the oblique muscles of the abdomen are involved.The correct execution algorithm:

1. The initial position: lying on the floor with your legs bent on the knees, the hands cross the back of the head, the feet are pressed towards the floor.A leg ankle is in the knee of another.
2. In inspiration, start lifting the body, turning it.The left hand elbow strives to touch the opposite knee.Change the position of the legs and do it on the other side.
3. Low, but not until the end.Work in a short amplitude in the tension of the oblique muscles.

Cramp

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

Planck with shift

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

1. IP - A classic bar, emphasis - in leg socks, forearms.
2. Inhale: Turn, take the position of the sidebar, resting on the forearm and fingers of the right feet.
3. The left leg and arm are stretched in the opposite direction.
4. Fold the arm, the leg, pull the knee towards the elbow.
5. Dilute the limbs again in different directions.
6. Return to the IP and repeat for the other side.

Lunches with shifts

The legs, paralyzed of IP, are located at a distance of 15-20 cm, at the hands at the level of the lower ribs.The stomach is thrown, the back straightens.We walk to the right with the left foot and turn the body to the right.At the same time, the foot of the foot on the left leg is seen to the left.Low in the lunge, straightening the right leg.Return to the IP, repeat for the other side.

Empty

This is an interesting way to lose weight in the abdomen and sides.In general, the exercises for the abdomen and the sides develop the muscles of the press, while the vacuum calculates the internal muscles and the opening.The exercise is done as follows: it must be straight, breathe deeply and then exhale and drag the stomach.Tighten the press, try to press the navel to the vertebra and under the ribs as much as possible.Set the position for 10-15 seconds, slowly inhale through the nose and weaken the muscles.Inhale deeply with the diaphragm 2-3 times, repeat, making 3-4 approaches.

Lateral attacks

This training helps create a beautiful relief of the buttocks, legs and tighten the figure.To do this, you must get up, separating the width of the shoulders from the feet.The back is straight, the hands, in front of the chest, bent in the elbows, the press, in tension.In exhalation: a wide step towards the left foot to the right corner of the knee.In exhalation: return to the IP and repeat for the other side.

Legs and strong buttocks will help reduce the waist visually!

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

Paso and Nalga Exercises at home

These simple training can even start, but with regular classes, the result will not be long to arrive.

Squats

Be sure to add exercises to lose weight and sides at home, hips and leg training.The most famous are the squats.

IP: Standing, legs: shoulder width, socks divorce on the sides.The knees are directed towards the socks.The body weight must be transferred to the heels, press the feet to the floor.The back must be slightly beaten with a boat, but not round.The mosque is straight, without leaning forward.The knees are prohibited to take and dilute when lifting from the lowest point.At the beginning of the exercise, a deep breath, in the end, they exhale.

Taches

The simplest training is the best exercises to lose weight, since they are clear, do not require special skills and provide a quick result.The lunges help keep the entire figure.Advance with the right foot, the foot of the foot is a little inside.Mote the left leg back and even the finger.Hands: In the belt, the box is uniform.Folding the left leg, it goes down until the right corner is formed on the knees of both legs.Exhale, push, return to the IP, do it on the other side.

 Berpi

At first glance, Berpi seems to be a simple exercise to lose weight, but allows him to carefully solve all the groups of abdominal muscles, buttocks, hips.It is done like this:

1. From the standing position, make a squat, rest the palms on the floor.
2. Remove both legs when completing the bar in straightened hands.
3. Tighten your legs to your hands.
4. Stop, jump high, applaud on your head.
5. Without a break, repeat points 1-4.

Run

Running is a classic way of losing weight, strengthening health.First you must walk with a quick step, heating the muscles.At the same time, develop a respiratory strategy.Inhale - One step, exhale - three steps, as convenient.Then you can add a rhythm to run, running quickly.This training should bring comfortable sensations without difficulty breathing, pain.

Leg twins to the sides

The hip summary are effective exercises to lose weight and priests.The IP can be stopped on the floor, lying side or standing on all fours.Rising gently and holding the support, it must force the buttocks and take the leg as much as possible to the side.

Bridge Burely

This exercise to lose weight of the abdomen and the buttocks at home, like many women for high effectiveness.IP - lying on the back with bent legs on the knees, the feet rest well on the floor, the arms along the body.In Inspiration: Tighten the buttocks and lift your hips, stay for 2 seconds, tighten the buttocks a lot, exhale and return to the IP.

A set of exercises for the weight loss of the abdomen, sides and legs

To get rid of hateful fatty deposits, a set of properly composed exercises is necessary for the weight loss of the abdomen and sides. You must take into account the initial data of the loser weight: your weight, possible health problems.Gymnastics to lose weight and sides with great weight must save.This will help avoid hurting joints and ligaments.The exercises for the weight loss of the abdomen and the sides must be made at least 3 times a week.Install the duration of training by your own well.The aptitude of the house for the loss of weight of the abdomen and the sides should not cause exacerbations of chronic diseases.Be sure to start classes with a warm, end with stretch.

After these graphics in a week they dedicate to the exercises for loss of weight at home at home 3-4.5 hours.This means that it will soon reach the desired physical form.After 30 days, losing weight exercises and sides will become the usual lifestyle, harmony and grace will replace lush forms.

How can weight loss accelerate?

In order for the weight to do the exercises as quickly as possible to lose weight and the sides in the home, it is necessary to complement with adequate nutrition, cardiovascular training, modern cosmetic procedures.Nutritionists recommend using pharmaceutical medications to reduce weight only in extreme cases.The use of sports nutrition will help lose weight faster without loss in muscle mass, accelerate metabolism.

Establish food

When losing weight, it is recommended to eat in small portions with a 2 or 3 hours break.It is important to eat the last dinner no later than the nighttime.In a day, try to drink around 2 l of pure and not carbonated water.Pay attention to the list of useful products, take them to compile a diet.Minimize harmful foods or exclude completely.

Add cardiovascular training

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

Add sports nutrition

A variety of sports nutrition helps to quickly press the body at home, preserve muscle mass.These products are classified according to their effects on the body:

• thermogenic;
• diuretics;
• Funds that reduce appetite;
• blocking calories;
• Metabolism stimulants.

Physical conditioning instructors recommend not to replace exercises for the abdomen and sides with a sport to lose weight, but to use the synergy of these two resources.

Conclusion

If you decide to adjust your figure, the physical exercises to lose weight and the sides will become the fundamental factor of your strategy.It is necessary to connect other resources: adequate and modern sports nutrition, cardiovascular training and, most importantly, perseverance, faith in their strength, good motivation.Having combined all the factors together, you will definitely reach the goal.