Exercises for weight loss and sides at home

Gym trainers are developing new exercises for weight loss of belly and sides so that women remain thin.Obesity becomes a real problem of humanity, it must fight in detail.Physical exercises combined with proper nutrition provide a quick and stable result of weight loss.

The most common causes of abdomen and sides

Often, weight loss exercises give a good result in combination with a diet. A sedentary lifestyle, irrational nutrition is the basis of obesity. 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 specifically developed for weight loss will help remove fat in the stomach.The main thing is to perform them properly and regularly.It is necessary to combine exercises for weight loss and sides in women with a diet.Otherwise, you cannot achieve the desired harmony.

The best exercises for weight loss and sides

Among the many types of training, the best are effective exercises designed to lose weight and sides.They are the ones who make the middle thin, form a beautiful attitude and make the figure of a female. A cluster of this type is called by Guy Gasper, a fitness trainer, author of the methodology. The complex includes 10 special exercises for weight loss in the stomach and sides.Classes reinforce the rectum and oblique muscles of the abdomen as well as the back muscles. The ranks for weight loss of abdomen and sides from Gasper are so easy to perform that even the "abdominal type for dummies" were called.Most interesting is what exercises for weight loss and sides of the Gasper included in this band:

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

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

Twist

Various types of twist are included in the top 5 of the best abdominal weight loss exercises.They allow you to edit the right abdominal muscles, create a relief type.The most common choice for weight loss training is on the floor.It helps to burn fat and pump the upper pressure with a minimum load on the lower back.Lying on the floor upside down, bend the legs at right angles on the knees.The hands are behind the head, the elbows are divorced on the sides.Tighten the type, lift the shoulder belt smoothly from the floor to the basin.Slowly falls from the top point to the source.

 Plump

The most effective weight loss exercises are based on the use of your body weight.Planck is a universal training of an extensive muscle group.It will not only provide weight loss of abdomen and sides, exercise, but radically transforming the shape for the better. Performed as follows:

1. The starting position is on the floor, the legs are parallel, the antibody wrap on the floor, the elbows are just below the shoulders.Inhale.
2. Exhale: Install legs on the toes.Support - on the toes, in the forearm.The back is uniform, there is no bend, the muscles of the feet, the abdomen, the buttocks are in intensity, the legs are as close as possible to each other.
3. When the muscles are very stretched in unpleasant sensations, they sink smoothly on the floor.

Reverse

These simple exercises contribute effectively to the weight loss of the abdomen and sides at home.Right, executed as follows:

1. Starting position - lying on the floor (hands are straightened).Legs - slightly bent on the knees.
2. Raise your feet upwards, smoothly lifting the lower back from the floor.
3. During inspiration, slowly lower your feet and lower back.Width - reduced,

Leans toward the sides

These protozoa phizpraining are suitable for losing weight of the abdomen and sides of the house.It is easier to perform them easily - as long as you keep your back evenly and lean sideways with the desired range.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 load in the form of dumbbells.

Urticaria

The training for weight loss of the abdomen and sides will be particularly effective with the "Scalolas" exercise, which includes an extensive muscle group, stressed the whole body.It is thus executed:

1. IP: Emphasis.Straighten our hands, the legs must be the shoulder -divided.Dependence on the palms and socks of the feet.Keep the body right without diversion on the back.
2. Inhale - pull the pressure, pull a knee to the chest with no divergence on the sides, the back is straight.
3. Exhale - put the foot back without loosening the type.Repeat for the other foot.

Twist

This type of exercise is effective for weight loss.The photo shows how the belly oblique muscles are involved.The correct execution algorithm:

1. The original position: lying on the floor with the legs bent on the knees, the hands are crossed on the back of the head, the legs are pressed on the floor.An ankle of one foot is on another's knee.
2. When inspired, start lifting the body, turning it around.The elbow of the left hand tries to touch the opposite knee.Change the position of the legs and do it on the other side.
3. Get off, but not in the end.Work on a short width on the trend of the oblique muscles.

Twist

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

Plank

These complicated weight loss exercises and sides will help you bring not only the waist but also the buttocks, the hips, the legs.Turn Bar is performed according to the plan:

1. IP - a classic bar, emphasis - on legs, arms.
2. Inhale - turn, take the position of the side rod, supporting the right forearm and toes.
3. The left foot and hand stretches in the opposite direction.
4. Bend your hand, foot, pull the knee to the elbow.
5. Re -dilute the edges in different directions.
6. Return to IP and repeat the other side.

Turns

IP-Instress, the legs are 15-20 cm, with the level of lower ribs.The stomach is pulled, the back is straightened.We walk to the right with the left foot and turn the body to the right.At the same time, the finger on the left foot looks to the left.Get off the Lunge, aligning the right foot.Return to IP, repeat for the other side.

Vacuum

This is an interesting way to lose weight on the belly and sides.Usually, abdominal and sides exercises develop the muscles of the type, while the gap works inner muscles and diaphragm.Exercise is performed as follows: You must stand straight, take a deep breath and then exhale and drag the stomach.Tighten the type, try to tighten the navel in the vertebra and under the sides as much as possible.Correct the position for 10-15 seconds, inhale slowly through the nose and weaken the muscles.Inhale deep with the diaphragm 2-3 times, repeat, making 3-4 approaches.

Lateral attacks

This training helps to create a beautiful buttock relief in the legs and to tighten the shape.To do this, you need to get up, spread your feet wide on the shoulder.The back is straight, hands - in front of the chest, bent in the elbows, the type - in intensity.In exhalation - a wide step toward the left foot in the right corner of the knee.In exhalation - return to ip and repeat the other side.

Strong legs and buttocks will help reduce the waist visually!

Gym trainers are recommended for beginner exercises for weight loss and sides to combine with other types of loads used by other muscle groups.Thus, the muscles will be harmoniously developed, making the image beautiful.

Step and buttocks at home

These simple workouts can even start, but with normal classes, the result will not be long.

Occupations

Be sure to add weight loss exercises and sides at home, training of hips and legs.The most famous are occupations.

IP: Fixed, feet - shoulder back, socks are divorced on the sides.The knees are directed to the socks.The weight of the body must be transferred to the heels, press the legs on the floor.The back should be slightly hit with a boat, but not around.The mosque is straight, without inclination forward.The knees are forbidden to take inward and diluted when they get up from the bottom.At the beginning of exercise - a deep breath, at the end - you exhale.

Groove

The simplest training is the best weight loss exercises, as they are clear, do not require special skills and bring a quick result.Lunges help maintain the entire number.Step forward with the right foot, the finger is a little inside.Mote the left foot back and on the finger.Hands - in the zone, the case is uniform.Bending your left foot, descend to the right corner of the knees on both legs.Exhale, push out, return to ip, do it for the other side.

 Jam

At first glance, Berpi seems to be a simple exercise for weight loss, but allows you to carefully process all the abdominal muscles, buttocks, hips.It is thus executed:

1. From the posture, take a seizure, rest your palms on the floor.
2. Remove the two feet back by filling the rod into straightened hands.
3. Tighten your feet in your hands.
4. Stand, jump high, hit your hands over your head.
5. Without a break, repeat points 1-4.

Run

Running is a classic way to lose weight, enhance health.First you have to walk with a quick step, warm the muscles.At the same time, develop a respiratory strategy.Inhale - one step, exhale - three steps, as convenient.Then you can add a beat to run, quickly running.This education should bring comfortable senses without shortness of breath, pain.

Twins

Hip Abstract is effective exercises for weight loss and priests.The IP can stand on the floor, located on the side or standing in all four.Knowing smoothly and holding the support, you need to stretch the buttocks muscles and get the foot as much as possible.

Terrible bridge

This exercise for weight loss of abdomen and buttocks at home, like many women for high efficiency.IP - lying on the back with the legs bent on the knees, the legs are tightly resting on the floor, hands along the body.About inspiration - press the buttocks and lift the hips, neglect for 2 seconds, press the buttocks a lot, exhale and return to the IP.

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

In order to get rid of hate fatty deposits, it is necessary a proper set of abdominal weight loss exercises. It must take into account the original weight loss data: its weight, potential health problems.Gymnastics for weight loss and sides with heavy weight should be saving.This will help avoid injury to joints and joints.Exercises for weight loss of the abdomen and sides should be performed at least 3 times a week.Install the duration of training from your own prosperity.The suitability of the house for weight loss of abdomen and sides should not cause exacerbations of chronic diseases.Be sure to start hot -up lessons, finish with stretching.

After these graphics in a week you devote to weight loss exercises at home 3-4.5 hours.This means that you will soon come to the desired natural shape.After 30 days, weight loss exercises and sides will become the usual way of life, harmony and grace will replace the rich forms.

How can you speed up weight loss?

In order for the weight to move as quickly as possible for weight loss and sides at home, it is necessary to be completed with proper nutrition, training cardio, modern cosmetic processes.Nutritionists recommend the use of drugs to reduce weight only in extreme cases.The use of sports nutrition will help to lose weight faster without loss of muscle mass, accelerate metabolism.

To create food

When you lose weight, it is recommended to eat in small portions with a 2 or 3 -hour break.It is important to eat the last dinner at the latest 2 hours before the night.In one day, try to drink about 2 liters of clean, non -carbonated water.Pay attention to the list of useful products, take them to compile a diet.Minimize harmful foods or completely block.

Add cardio -training

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

Addition

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

• hot
• Diuretics?
• chapters reduce appetite;
• calorie blocking;
• Metabolism stimulants.

Gym trainers recommend that they do not replace abdominal and sides with a sportswear for rapid weight loss, but to use the synergy of these two resources.

Conclusion

If you decide to adjust your shape, then the physical exercises for weight loss and sides will become the fundamental factor of your strategy.Other resources must be linked to them - proper and modern athletic nutrition, cardio -education and most importantly - perseverance, faith in their power, good motivation.Having combined all the factors together, you will surely reach the target.