Exercises to lose weight and sides at home

Fitness trainers of the whole world develop new exercises for weight loss of abdomen and sides, so that women remain weak.Obesity becomes a real problem of humanity and should fight extensively.With proper nutrition, physical exercises provide a rapid and stable result of weight loss.

The most common causes of abdomen and sides

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

Best exercises to lose weight and sides

Among many types of education are effective exercises designed for the weight loss of the abdomen and the parties.Those who make the waist thin, create a beautiful stance and make a feminine figure. Such a complex was named by the fitness instructor Guy Gasper, the author of the methodology. Complex contains 10 special exercises to lose weight on the stomach and sides.Classes strengthen the abdominal rectus and curved muscles and back muscles. It is so easy to make classes to lose the weight of the abdomen and sides that it is so easy to make it "abdominal press for fools".The most interesting thing is that weight and exercises to lose the weight and side gasper in this complex:

1. Ray.It is compulsory and lasts only 4-5 minutes, helps to warm up the muscles, prevents stretching and injuries.
2. This follows static exercises for weight loss of abdomen and sides.
3. Stretch.

Then, all exercises aiming to lose the abdomen and sides with pictures will be examined in detail.

Twist

The top 5 of the best exercises for weight loss of abdomen and sides includes various types of bending.They allow you to solve the rectus abdominal muscles and create a relief press.The most common option for weight loss is located.It helps to burn fat and pump a minimum load on the lower back.When lying upside down on the ground, bend the legs at a steep angle on the knees.Hands behind the head, the elbows divorced sides.Squeeze the presses, lift the shoulder belt properly to the pelvic.Slowly falls 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 education of a large muscle group.Not only does it exercise the weight of the abdomen and sides, but also make the figure better. It is performed as follows:

1. The starting position lies on the ground, the legs are parallel, the winding of the ground is the forearm, the elbows are exactly under the shoulders.Your left.
2. Breath: Put the feet on the toes.Support - on the toes, in the forearm.The back is equal, there is no deviation, the muscles of the legs, the abdomen, the hips are tense, the feet are as close as possible.
3. When the muscles are too stretched for unpleasant feelings, dip them on the ground properly.

Reverse bending

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

1. The starting position - lies on the floor (hands are straightened).Legs - slightly bent on the knees.
2. Raise your legs up, lift the lower back properly.
3. Upon inspiration, slowly lower your legs and the bottom of the back.Amplitude - shortened,

Bends to the sides

This protozoa Phizpraining is suitable for weight loss of the sides of the abdomen and the house.It is easier to realize them easily - it is enough to keep your back equal and to bend with the desired amplitude.At the same time, in one hand belt, the other is thrown.For a good result, you need to perform exercise 100 times or more for both sides.You can take a dumbbell -shaped load to improve.

Scalolas

The entire body shades with the training of the abdomen and the loss of weight of the parties, "Scalolas" exercise, which contains a large muscle group.It is done as follows:

1. IP: Lyching emphasis.Correct our hands, the shoulder width of the legs should be separate.Trust the palms of the legs and socks.Keep the body right without a deviation in the back.
2. Freight - Draine the presses, pull a knee into the chest without deviating to the sides, the back is flat.
3. Breath - Press the leg without relieving Pres.Repeat for the other leg.

Bending bending

This type of exercise is effective to lose weight.The photograph shows how the abdominal tilted muscles are involved.Correct Execution Algorithm:

1. Starting position: The legs twisted on the knees pass behind the head, the feet are pressed on the ground.The ankle of one leg is in the other knee.
2. Upon inspiration, start to lift the body and turn it.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. Go down, but not until the end.Work on a short amplitude on the tension of the inclined muscles.

Twist

This exercise allows the upper and lower abdominal muscles to work.IP: Lies in the back with her legs removed.At the same time, the ankles on the parallel floor of the line, the knees on the same line as the pelvis and the hands behind the head.Stretch your knees and chest to each other as the hips and shoulders move away from the ground with a tense press.Repeat - 10 times.Relax and repeat 10 times.

With Planck Turn

To lose weight, these complex exercises and a photo will help you bring not only the waist, but also hips, hips, legs.The rotational bar is performed according to the scheme:

1. IP - a classic rod, emphasis - the socks of the legs, the forearms.
2. Grip - turn, take the position of the side bar, stand on the right forearm and toes.
3. The left leg and the arm are extended in the opposite direction.
4. Bend your arm, your leg, pull the knee to elbow.
5. Dilute the limbs in different directions again.
6. Return to IP and repeat the other side.

Turn lunch

IP-Camping, legs are 15-20 cm away, at the level of hands-bottom ribs.The stomach is pulled, the back is flattened.We walk to the right with the left foot and turn the body to the right.At the same time, the foot finger on the left leg looks to the left.Straighten the right leg and go down in the move.Return to IP, repeat the other side.

Vacuum

This is an interesting way to lose weight on the abdomen and sides.Typically, the exercises for the abdomen and sides improve the muscles of the press, while vacuum inner muscles and diaphragm opening work.The exercise is performed as follows: you should stand straight, take a deep breath and then breathe and drag the stomach.Squeeze the press, try to squeeze the belly as much as possible under the spine and ribs.Fix the position for 10-15 seconds, slowly breathe through the nose and weaken the muscles.Breathe 2-3 times with the diaphragm, making 3-4 approaches by repeating.

Side attacks

This training helps hips and legs to relax and squeeze the shape.To do this, you have to stand up, your feet separate the shoulder width.The back is straight, hands - in front of the chest, twisted in the elbows, press - tense.Exhale - a wide step towards the left foot on the right corner on the knee.Return to Exhale - IP and repeat the other side.

Strong legs and hips will help to visually reduce the waist!

Fitness trainers are recommended for weight and novice exercises on sides to combine with other types of loads used by other muscle groups.Thus, it will be possible to improve the muscles harmoniously and to make the figure beautiful.

Step and hip exercises at home

Even these simple exercises may start, but the result with normal classes will not last long.

Squatting

Make sure you add exercises to lose weight and sides at home, to train hips and legs.The most famous mouth fight.

IP: Standing, legs - shoulder widths, socks divorce sides.Knees are for socks.Body weight should be transferred to the heels and the feet should press the ground.It should be gently beaten with a boat with back, but should not be round.The mosque is flat without bending forward.It is forbidden to be diluted and diluted when lifting the knees from the lower point.At the beginning of the exercise - finally a deep breath - breathe.

Shoe

The simplest training is the best exercises to lose weight because they are open, does not require special skills and brings a quick result.Lunges helps to protect the entire figure.Step towards the right foot, the foot finger is a little inside.Slide the left leg back and to the toe.Hands - in the belt, the case is equal.Bending your left leg and climb down until the right corner is made up of the knees of both legs.Breathe, push it out, go back to IP, do it for the other side.

 Berpi

At first glance, Berpi seems to be a simple exercise to lose weight, but all abdominal muscles, hips, hips allow you to carefully run.It is done as follows:

1. From the standing position, make a squat, leave your palms on the ground.
2. Complete the bar in straightened hands and remove both legs again.
3. Squeeze your legs in your hands.
4. Stand up, skip high, beat your hands over your head.
5. Repeat 1-4 points without a break.

Running

Running is a classic way to lose weight and strengthen health.First you should walk with a quick step by heating the muscles.Also develop a respiratory strategy.Flu - one step, breath - three steps, appropriate.You can then add a tempo to running, fast running.This training should bring comfortable feelings without shortness of breath and pain.

The twins of the legs

Hip summary is effective exercises to lose weight and priest.The IP may stand on the floor, lie down next to it or stand on four legs.You need to get up properly and keep the support, filter the gluteal muscles and take the leg as much as possible.

Burial bridge

For this exercise and high activity to lose the weight of the belly, like many women at home.IP - Legs twisted on the knees and the feet lying in the back, relax firmly to the ground, arms along the body.Upon inspiration - tighten the hips and lift the buttocks, linger for 2 seconds, tighten the hips very much, breathe and return to IP.

A series of exercises for weight loss of abdomen, side and legs

In order to get rid of hated fat deposits, exercises created correctly for the weight loss of the abdomen and the parties are required. It should take into account the first data of weight loss: weight, possible health problems.Gymnastics and large weight should be protected to lose weight.This will help prevent injury of joints and bonds.Exercises should be performed at least 3 times a week for the weight loss of the abdomen and the parties.Install the training time according to your own well.For the weight loss of the abdomen and the parties, the fitness of the house should not provoke the exacerbation of chronic diseases.Make sure you finish classification with temperature, stretching.

Within a week, following these graphics at home for 3-4.5 hours at home weight loss exercises.This means that you will soon come to the desired physical shape.After 30 days, exercises to lose weight and sides will become the usual lifestyle, harmony and elegance will replace green forms.

How can you accelerate weight loss?

In order to lose weight and sides at home as quickly as possible, the right nutrition, cardio training, modern cosmetic procedures need to be supported.Nutrition experts recommend using pharmacy medications only to reduce weight in extreme cases.The use of sports nutrition, loss of muscle mass will help to lose weight faster without accelerating metabolism.

To establish a food

When losing weight, it is recommended to eat in small portions with a break of 2 or 3 hours.It is important to eat your last dinner 2 hours before resting at night.In one day, try to drink about 2 l pure, carbonate without carbonate.Pay attention to the useful products list, take them to compile a diet.Minimize harmful foods or completely exclude.

Add cardio training

It is difficult to predict the importance of cardio education for weight loss of abdomen and sides.Experts recommend that you combine cardio with force exercises to achieve maximum fat breakdown effect.

Add Sports Nutrition

Various sports nutrition helps to quickly squeeze the body at home and maintain muscle mass.These products are classified depending on their effects on the body:

• Thermogenic;
• diuretics;
• Funds that reduce appetite;
• to prevent calories;
• Metabolism stimulants.

Fitness trainers recommend using the synergy of these two resources for rapid weight loss of exercises for the abdomen and parties.

Solution

If you decide to set your figure, physical exercises to lose weight and sides will become the main factor of your strategy.Other resources must be connected to them - appropriate and modern sports nutrition, cardio education and most importantly - determination, belief in their powers, good motivation.After bringing together all the factors, you will definitely come to the target.