Effective weight loss and sides exercises

Not only does it require proper nutrition, but also exercise, it is necessary to lose weight.As you know, in the abdomen, the fat layer is quickly formed and burned harder than in other parts of the body.However, the coaches of a stubborn class will create their own work.There are effective physical exercises for weight loss and sides.Only regular workouts will help you find beautiful shapes and get rid of excess fat.

What muscles do you need to pump to get rid of fat in your stomach and hips?

If you know which muscle groups are in a certain part of the body, it will be easy to create a set of effective exercises to lose weight and sides.

Such muscles are located in the stomach and on the sides:

• External diagonal- passes from the lateral surface of the rib to the abdomen, works with tilt and turns;
• Internal tilt- is under the outer diagonal muscle, participates in corners, inclinations;
• The transverse is deep- passes from the back from the inner side of the rib to the stomach, participate in rotation;
• straight- Driving on both sides of the middle line, contributes to the flexion of the body.

General rules for all exercises

Whatever exactly who will do exactly the weight, belly, sides, hips or anything else - a man, a woman, a girl, a child or a teenager - to be effective, you need to follow the following general rules:

• Workouts must be on an empty stomach when the body is relatively long without energy nutrition.
• Physical.Abdominal and sides weight throws are not performed with dumbbells and other weight agents, and the load is due to body movement.
• If you choose simple and lightweight weight loss exercises, it is advisable to attend daily.
• The number of repetitions from a set of exercises should gradually be increased.
• Usually, after class, there is a minor fatigue - simple and easy home exercises for losing weight, and the sides also make the muscles act, which proves their effectiveness.

Note!It is enough to train 3-5 times a week, but everyday classes will provide more efficiency.The optimum number of movements of each exercise is 25-30.It is advisable to repeat them at least 3 times, taking small breaks to relax.

A complex of physical exercises for weight loss and sides

What are the most effective exercises to lose weight and sides?The complex consists of 10 physical exercises to do the house, although you can do 3-5 exercises for the first time.They are simple and lightweight, do not require the use of trainers suitable for people who do not have special physical training.To better understand the execution technique, their execution scheme can be downloaded to a computer or watch a video online.

Note!Fitness coaches recommend doing in the morning, which contributes not only to weight weight but also to rapid awakening.

It is recommended to do a small 5 -minute warm -up before each workout.Its purpose is to prepare the muscles for the upcoming cargo.You can use the simplest exercises such as walking on the spot, inclinations, etc.

The main ups

Exercise is done as follows:

1. Lie on your back, bend your legs on your knees, apply your shoulders on the width.Put your hands behind your head.
2. Raise the pelvis as high as possible, tears from the floor as you rise to the socks.
3. Stay for a few seconds and lower the pelvic bowl to the floor.

Note!You do not need to raise your hands with the pelvis during this exercise.

"Scissors"

"Scissors" - one of the best exercises for weight loss not only for the abdomen and sides as well as the legs:

1. Lie on your back, stretch your hands along your body.
2. Raise both legs so that they form about 45 degrees.Place them at different levels (one above the other).
3. Do the movement in the air like scissors.

Lokot-Kollo

This exercise is done as follows:

1. Lie on your back, bend your legs to your knees.Hands behind the head bent at the elbows.
2. Alternately tighten your left and right elbow to the opposite knee.

Exercise can be done until the muscles are tired.

Tilt

Such an exercise will help you get rid of fat on the sides quickly, but it is also used for weight loss.This is done while standing:

1. The legs are wider than the shoulders, the knees are bent.The body is half squat.The hands are closed behind the head, the back straight.
2. Stretching the press muscles and pulling the stomach inward, slowly tilting the body to the left and right.

Initially, the inclinations are done slowly, but gradually the speed increases to the optimum level.

Above simple abdominal and sides weight loss exercises.Even the child will be easy to master, not to mention an adult with a minimum level of physical education.

Planck and Half

It is a little harder to perform a "rod" and "half rod", although these exercises are quite effective and used not only to lose their belly and sides, but also to strengthen the back.From the pictures you can easily understand how to make them.

"Plan half"

To do this exercise you need to do the following:

1. Stand up on four "dog" postures.The palms and knees rest on the floor.The gaze is pointing down.
2. Draw your stomach and slowly lift your body by rounding your back.Liner for 30 seconds.
3. Return to the original position.

“Mobile band”

Performing an exercise for Planck is much harder than a "semi -strip".Despite the obvious simplicity, it is quite difficult to make it because the hind muscles are large.

1. You need to stand in a regular "bar", rest on the floor and feet socks.The body is kept straight, the back is flat.
2. Raise your body to maximum possible height.Ideally, it turns out that the hill with the top of the buttocks.
3. Then return to the starting position.

Note!The usual bands have high efficiency.According to experts, it is enough for beginners to survive in such a posture for only a few seconds, gradually increasing time.If classes are pain in the back, it should be stopped immediately.

Jogic rotation

You can use the Hulahup training process, which is also a great tool for weight loss.Turning the bow strengthens the abdominal muscles, removes fat on the sides, strengthens the press.As a result, the athlete acquires a slender and toned body without signs of cellulite.

Research results found the 3 most effective exercises to lose the weight of the abdomen and sides with a bow.They can be done separately or in one complex.

Note!Before studying exercises using a bow, you need to learn how to twist on your stomach standard.

To turn the bow in this way, you will need the following ways:

1. Take the starting position: Stand evenly leg together.
2. The rivers bent hands are closed behind the head.
3. Roll Hulahup by making a smooth circular pelvis.Unpack your stomach, breathing - relax the press muscles.

“Rotation of the planets”

This arc rotation method is more complex than the previous one.You will need to take the following sequence of action:

1. The legs are shoulder width of each other, the hand behind the head, but not tied to the castle.
2. Roll Hulahup, gradually turning the body around the axis in the direction of rotation.

A bow with the slopes

This exercise can only be done by a physically cool person because it requires zeal:

1. The legs are shoulder width, the hands are closed in the lock, straight, in front of the chest.
2. Slightly bend one leg on the knee, bending to the body and turning the body in this direction.Turn the bow.
3. Change your leg and turn Hulahup again.

Breathing exercises for weight loss and belly

In addition to physical, breathing exercises to lose the abdomen and sides that can be done even when sitting.There are 2 technology types: Bodyflex and Oxycise.

Bodyflex

The first technique is designed to enrich oxygen into places where you need to get rid of excess fat.To do this, you need to take a deep breath, then a sharp exhalation and breathing holds 10 seconds.It is recommended to do some simple exercises during breathing.

Oxycise

Oxycise technique does not mean sharp exhaustion.They are replaced with short "pre -widths".It is necessary to take a deep breath, then make 3 small "do the head", take a deep exhale and make three times to the "entering".For Oxycise techniques, the abdominal muscles work diagonally.

Always stay slender is quite simple if you follow the proper nutrition and combine it with exercise.Regular workouts will help you get rid of fat deposits even in your stomach and sides.The vest will become thin, the stomach is tightened and the press is firm.