In modern society, the norm of a woman's beauty is a thin silhouette.What to do if your favorite skirt is too closely on the waist and the jeans exceed large on the sides?Regular physical exercises and compliance with a special diet will be necessary to maintain the body in good physical shape.
Alas, the folds of hated fat on the stomach occur unnoticed and quickly, but leave for a long time and reluctantly.This is why we have prepared professional exercises to lose weight and games!They will help you achieve a darling goal - to get rid of excess weight!
Detailed guide to get rid of excess fat
It is therefore time to come together with the forces, throw laziness and get to work on your silhouette.Physical activity is the best drug for unnecessary fats!
Exercises to burn fat and weight loss in the abdomen at home should be done regularly.These are constant exercises that give a visible positive result for weight loss in the abdomen.The effectiveness of exercises to burn fat in the stomach depends on regularity and your will.
But how much it will be happily, when when you perform control measures, you will be pleasantly surprised by the results of weight loss and a decrease in the volume of the abdomen in a week.
Advice!For the weight loss of the abdomen and the sides, it is important to use exercises for women, because in men, obesity occurs in a different type.Fat burning training will not take much time, but will relieve fat accumulations on the stomach exactly where it is necessary.
Effective physical exercises to lose weight and the sides offer active movements, train the laziness, move more!
Les femmes déplacent toujours beaucoup plus d'hommes, mais cela ne se libère pas des classes visant à réduire les graisses sur l'abdomen. L'entraînement à brûlure des graisses ne prendra pas beaucoup de temps, mais soulagera les accumulations de graisse sur l'estomac exactement là où il est nécessaire.
Des exercices physiques efficaces pour perdre du poids et les côtés offrent des mouvements actifs, entraînez la paresse, bougez-vous plus!
Be sure to eat wisely!
During training, you should eat properly and effectively.Any physical activity with poor nutrition will be useless, you will not be able to lose weight!For you to know that you should not use, we will give several important tips in the next chapter.
Food food during weight loss must be carefully selected, but for beginners, it is important to change the diet.It is only by changing in depth of your diet, you cannot starve and at the same time, considerably reduce the weight.
- Get courage and exclude, or try to reduce to the minimum, in the diet are fast carbohydrates (sweet and flour first).(edema).
- Reduce games to 200 g, eat more often, at least 4 to 6 times a day.
- Make sure to drink at least 2 liters of clean water per day.Water plays an important role in metabolism and promotes body weight loss as a whole, including abdomen and hips.Cambala, pollen, cod is more suitable from fish.
- It is best to cook food for steam, cook or simply cook.
- Refuse fast food!
- Rules for performing exercises for abdominal muscles at home
- An important point in the training is the choice of time, you cannot start loading and doing exercises for the abdomen after eating.Try to start the exercises on an empty stomach, immediately after sleep, or 3 hours after eating.It was at this time that the body was more actively adjusted to burning fats.
- Un point important dans la formation est le choix du temps, vous ne pouvez pas commencer à charger et à faire des exercices pour l'abdomen après avoir mangé. Essayez de commencer les exercices à jeun, immédiatement après le sommeil, ou 3 heures après avoir mangé. C'est à cette époque que le corps est plus activement réglé sur les graisses brûlantes.
- With morning gymnastics, in exercises to lose weight and hips, do not use sports shells for weighting.The use of these shells leads to an increase in muscle mass in problematic areas and a visual increase in volume.
- The main condition for achieving the results of weight loss and hips is the regularity of the classes.How often and for a long time I will do the training - decide for yourself, the main thing is to follow the graphics every day.Throw the laziness and do not leave long breaks in class.The exercises should give pleasure and an easy fatigue feeling.
- Exercises to lose weight of the abdomen and hips must be alternated with exercises for weight loss, sporting and regular running.During the warm, the muscles are heated, the blood circulation in the body is accelerated, the amplitude of the movements in the joints develops.Thanks to this, injuries are avoided.
- Women who are strongly determined to put the figure in order must know which exercise should be done during the load to remove fats on the stomach and hips.Below, in the article, we will offer the most common training options, but if possible, you should obtain a consultation with a professional specialist.
- To obtain the result of weight loss, sides, just choose a complex of 5 exercises to perform them alternately, in three approaches, repeat each exercise at least 30 to 4 times a week.During sports, follow your feelings and pulse carefully.Do not overwork!
- Execution plan
It is necessary to study properly at home and not miss lessons, you can take the children to the accomplices, they will have fun studying next to your mother.With good humor, do exercises to lose weight, hips and sides, and the result will not be worse only when you work in the corridor with a trainer.The main thing is to join simple principles:
- Start training with a simple hot all over the body, well -working movements in shoulder joints, weapons joints, hips and legs, dance to your favorite music.
- The next step towards the slim body is followed by effective exercises for the weight loss of the abdomen and sides, this includes as simple exercises such as slopes.The inclinations perform 10 to 15 times in advance and on the back, then right and left.Try, pull the muscles, try to get your toes.
- An affordable way to lose weight and hips at home is an exercise with a hoop.To improve the effect, buy a hoop with massage nozzles.When the rotation of the hoop at the waist, the work of the muscles of the abdomen, hips, back, buttocks and legs intensifies.In the exercise with the hoop, more calories are burned, which leads to active weight loss.
- Then, do not forget the squats, this exercise forms the muscles of the bottom of the abdomen, buttocks and legs, and contributes to their weight loss.Start classic exercises for rapid and effective weight loss (these are a variety of swings with your legs and hands, body rotations in a lying position).All people have a different physical training and it is necessary to reasonably approach the current charges, especially for weight loss exercises.
Let's take a closer look at 10 simple exercises to lose weight and sides at home.These courses are suitable for novice and advanced lovers of home training to combat fat accumulations in the abdomen.
Cardio exercise for the abdomen
Cardio-training training (aerobic formation) is a combination of certain exercises aimed at increasing heart rate and increasing blood flow during charges.At the same time, the entire cardiovascular system is formed.Cardio-operation prepares the heart for more serious loads and necessarily enter into the abdomen exercises, reduces the fat layer on the hips and the training of the leg muscles.During effective cardio exercises for losing weight and sides, it is necessary to regularly measure the impulse (it is preferable to use a pulsometer).We propose to consider three simple exercises to "quickly pump the press and the sides.
Frequency
Lessons
| Exercises
Action |
Result | every day | Lie on the back on the ground with tense legs.Lift the upper body of the body as low as possible on the legs, the hands are fixed behind the head.We perform 3 to 5 approaches up to 15 elevators each.It is necessary to relax between approaches of at least 30 seconds. |
| Aerobic improvement to strengthen the abdominal muscles. | Less 2-3 kg per month | Every day | Lightened on the ground, lift your legs at right angles.During lifting, the legs cannot be placed on the ground.We make 10 elevators in 4-5 approaches. |
| Allongé sur le sol, soulevez vos jambes à angle droit. Pendant le levage, les jambes ne peuvent pas être placées sur le sol. Nous faisons 10 ascenseurs dans 4-5 approches.
The rest between approaches at least 30 seconds. |
There is training of the abdominal muscles of the abdomen, from the back, on the sides.per month | Several times a day | |
| We have strongly pasty the abdominal muscles, as if they drew it and delay tension up to 10-15 seconds.Then we relax.These exercises can be done up to 5 times by approach. | Effective exercises for the press, strengthen the press muscles, provide a good result to lose weight. | Less 1-2 kg per month | such classes will not take much time, they were at any time the simplest and most effective in the fight against excess weight and made the stomach flat.In particular the abdomen is impossible without adjusting nutrition, reducing the use of fats and carbohydrates.A decrease in the calorie content of nutrition provides very effective help for the efficiency of the weight loss of the abdomen.Simple exercises to lose your abdomen really work, the stomach becomes flat and the sides are going. |
Exercises for the abdominal muscles in the back
In order to lose quickly, all the exercises lying on the back must be performed on a special sports carpet, it softens shocks and prevents the negligent infliction of injury.First of all, make a hot in 5 minutes, heat and stretch the muscles.
Bike
the "bike" exercise imitates a bicycle ride.This is the best exercise to lose weight, sides and hips.
Vélo
L'exercice «vélo» imite une balade à vélo. C'est le meilleur exercice pour perdre du poids, des côtés et des hanches.
Take the starting position: lying on your back, hang your knees on your knees, press the heels as close as possible to the basin, hold your arms with elbow elbows behind your head.
Slowly lift your shoulders on the ground, while stretching the abdominal muscles.Exhaust a leg at an angle of 45 degrees compared to the ground, while stretching the shoulder opposite to the knee of the leaning leg.Then, without break, repeat the gymnastics of the other leg.The leg movements should be smooth and not too fast.Develop 10 movements with each leg and rest, then make 1-2 other approaches.
"Russian twist"
This difficult exercise implies all body muscles, especially
When they turn, press muscles are tense.In the starting position, seated on the ground, reject the body at 45 degrees, lift the legs folded to the knees and hold the weight.Blow your hands in the lock and stretch forward.On the expiration, filter the press muscles, while turning the body on the side, take your hands closed towards the body.Take a short break, then repeat the movement in the opposite direction.You just have to do 3 approaches of 10 torsion on the press.
Exercises to strengthen the abdominal muscles in the bar
The "bar" exercise consists of oriented movements to strengthen the press, losing the weight of the abdomen, hips and back.The bar is the main thing in the complex fitness exercise.It is effective in building a flat abdomen.
In the starting position, standing on your knees, the palms rest on the ground.Pull the stomach yourself, tighten the press muscles and slowly fall into your hands folded in the elbows, the elbows are strictly located under the shoulder joints.Go for a minute, stretch the abdominal muscles.Then, gently stretch your legs, changing the classic bar position, resting on the ground only with your fingers and palms.The stomach is pulled up, the pelvis does not stand out, the body looks like a straight line.Calculate loud up to 10 and serve the body forward, pulling the muscles forcefully.The exercise is recommended to repeat 4 to 5 times.
Planck with a jump
The exercise is designed for general body formation, weight loss, hips, abdomen.
The starting position is the classic upper bar.Rething on the floor with your hands, spread your legs in the jump without stopping, in the jump, gather your legs.We jump at least 5 minutes in an approach.You can complicate the lesson, add the exercise of the bar with towers.
Exercises for Abdominal Muscles Standing
There are many most effective exercises to strengthen the muscles and weight loss of the abdomen.Simple exercises such as the slopes are very effective if you need to lose weight of the abdomen and sides.
The standing exercises turn left and right, have also proven themselves.With the tension of the abdominal muscles, a person stands on the width of the legs half of the legs, hands behind his head.In this position, make turns in different directions.The exercise is effective in losing weight, sides.
These exercises can also be included in morning exercises to reduce size and weight loss.
In charge, you can introduce such lazy exercises like lifting the legs, sitting on a chair, when the knees are pressed towards the chest and linger for 10 to 15 seconds.This exercise also gives a good result on the weight loss of the abdomen and the sides.Make sure you add exercises with a hoop.