Exercises to lose weight and sides at home

Wellness trainers of the whole world are developing new exercises to lose weight of the abdomen and sides so that women stay slim.The obesity becomes a serious problem with mankind, it must be fought comprehensively.Physical exercises in conjunction with proper nutrition provide a quick and steady result of weight loss.

The most common reasons for belly and sides

Often, exercises for weight loss in the sides give a good yield in addition to a diet. Obesity is a sedentary lifestyle, irrational nutrition. Also, the stomach and sides are covered with fat as a result of stress, lack of sleep, or due to diseases of internal organs.Specifically developed exercises for weight loss will help to remove the stomach.The main thing is to do them correctly and regularly.Exercises need to be combined to lose weight and sides in women with diet nutrition.Otherwise, you cannot achieve the desired consistency.

The best exercises to lose weight and sides

Among the many types of training, effective exercises are the best designed to lose weight on the abdomen and sides.The people who make the waist are thin, creating beautiful posture and makes the feminine figure. A complex of this type is named by Guy Gasper, a fitness instructor, the author of the methodology. The complex includes 10 special exercises to lose weight in the stomach and sides.Classes strengthen the rectus and oblique muscles of the stomach, as well as muscles of the back. Classes to lose weight of the stomach and sides from the gas are so easy to make a "abdominal press for dummies even. The most interesting thing is the exercises to lose weight and have sides in this complex:

1. Make up.It is mandatory and takes only 4-5 minutes, it helps the muscles heating up, it prevents extension, injuries.
2. There are then static exercises to lose weight of the stomach and sides.
3. Stretching.

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

Turns

There are different types of spin included in the top 5 of the best exercises to lose weight of the stomach and sides.They allow you to work out the abdominal muscles rectus, create an embossed press.The most common option for training for weight loss on the floor.It helps to burn fat and pump the upper press with a minimum load on the lower back.Compatible on the floor upside down, loop the legs at a right angle at the knee.The hands are behind the head, the angles are divorced on the sides.Put the press with the press, gently raise the shoulder from floor to pelvis.Slowly fall from the peak to the source.

 Plan

The most effective exercises for weight loss at home are based on the use of your own body weight.Planck is a universal training on an extensive muscular group.Not only will it provide weight loss on the abdomen and on the sides, exercise, but the figure is essentially changed. It is done as follows:

1. The front position is lying on the floor, the legs are parallel, forearm the wrap on the floor, the angles are located directly under the shoulders.Breathing.
2. Exhale: Install the legs on the toes.Support - on the toes, on the forearm.The back is even, there is no deflection, the muscles of the foot, the abdomen, the buttocks in tension, the legs are as close as possible to each other.
3. When the muscles are too -paid with unpleasant emotions, you go smoothly on the floor.

Reverse twisting

These simple exercises effectively contribute to losing weight of the stomach and the sides at home.Correctly, they are made as follows:

1. Start position - lying on the floor (the hands are directed down).Legs - slightly bent at the knees.
2. Raise your feet upward, building the lower axis from the floor gently.
3. On inspiration, reduce your feet slowly and the bottom of the back.Amplitude - abbreviated,

Tilts on the sides

These phizpraining protozoa is suitable for losing weight on stomach and on the side of the house.It is easier to make them easily - it is sufficient to keep your back evenly and tend to the side with the desired amplitude.At the same time, there is one hand on the zone, and the other is thrown up.To get a good result, you must do the exercise 100 times or more for each side.To improve, you can take a load in the form of dumbbells.

Scalololas

Training to lose weight of abdomen and the sides will be particularly effective with the practice "scallas", which is associated with an extensive muscle group, tones the whole body.It is done like this:

1. IP: Lyching stressed.Straighten our hands, the legs should be a shoulder -separately apart.Depending on the palms and the socks of the legs.Keep the body right in the back.
2. Inhale - put pressure on the press, draw one knee to the chest without departing to the sides, the back is straight.
3. Exhale - Put the leg back without relieving the press.Repeat the other foot.

Oblique turns

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

1. The front position: compatible on the floor with bent legs at the knees, the hands of the head are buried, the legs are pressed on the floor.There is an ankle of one foot on another's generation.
2. On inspiration, start to raise the body, turning it.The left angle tries to touch the opposite knee.Change the position of the feet and make it on the other side.
3. Get down, but not to the end.Work in a short amplitude of the oblique muscle tension.

Turns

This exercise leaves the upper and lower abdominal muscles.IP: Lying on the back with its elevated feet.At the same time, the ankles are on a parallel floor of the line, the knees are on the same line as the pelvis, and the hands behind the head.With weather press, stretching your knees and your chest of each other, and breaking the hips and shoulders away from the floor.Repeat - 10 n -hour.Relax, and then repeat 10 n -hour.

Planck to turn

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

1. IP - classic bar, stressed - on foot socks, forearms.
2. Inhale - turn around, take the side of the sidebar, relaxing the right forearm and the toes.
3. The leg and left hand are stretched in the opposite direction.
4. Bend your hand, leg, drag the knees to the angle.
5. Dilute the limbs again in different directions.
6. Return to the IP and repeat it for the other side.

Lunch to turn

The legs are located in IP mounted at a length of 15-20 cm, hands-on the level of lower ribs.The stomach is drawn, the back is directed.We walk right with the left leg and we turn the body on the right.At the same time, the toe looks on the left leg.Get down in the lunge, focusing the right foot.Return to the IP, repeat for the other side.

Empty

This is an interesting way to lose weight in the stomach and sides.Typically, exercises for the stomach and the muscular sides develop, and the vacuum works out muscles and internal aperture.The following is the following: you must just stand, build a deep breath, and then pull out the stomach and pull out.Deepen the press, try to tighten the body with the vertebrate and under the ribs as much as possible.Set the position for 10-15 seconds, slowly inhaled through the nose and weaken the muscles.Repeat deeply with the diaphragm 2-3 times, repeat, making 3-4 approaches.

Side attacks

These training helps to create beautiful relief on the buttocks, legs and make the figure tighten.To do this, you must get up, spread your feet width from each other.The back is straight, hands - in front of the chest, bent at the angles, the press - in tension.On the exhale - a wide step towards the left foot to the right corner in the generation.On the exhale - return to the IP and repeat it for the other side.

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

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

Stage and buttock exercises at home

These simple exercises can even start, but with regular classes, the long result will not come.

Squats

Make sure you add exercises to lose weight and sides at home, hips and training legs.The most famous scots are.

IP: Permanent, legs - shoulder shoulder, there are divorced socks on the sides.The knees are focused on the socks.The body weight should be transferred to the heels, pushing the feet on the floor.The back must be slightly hit with a boat, but it must.Mosque is straight, without proceeding.The knees are prohibited from entering and diluted as they rise from the lower point.At the beginning of the exercise - deep breath, in the end - exhale.

Lus

The simplest training in the operation of workers is the best exercises to lose weight, as they are clear, do not require special skills and give a quick result.Lunges helps to keep the whole figure.Step forward with the right foot, the inside toe is small.Mode the left leg back and on the toe.Hands - on the zone, the case is worth.Bending your left foot, go down until the right corner proves the knee of both feet.Exhale, press out, return to the IP, do it for the other side.

 Babylon

At first glance, Berpi seems to be a simple exercise to lose weight, but it allows you to work out all abdominal muscles, buttocks, hips carefully.It is done like this:

1. From the upright position, make a squad, make your palms on the floor.
2. Remove both legs back through the bar to complete straightened hands.
3. Accelerate your feet for your hands.
4. Stand up, jump high, drop your hands over your head.
5. Without a break, repeat 1-4 points.

Attitude

Running is a classic way to lose weight, to strengthen health.At first you should walk with a quick step, heating up the muscles.At the same time, develop a respiratory strategy.Inhale - one step, exhale - three steps, as convenient.Then you can speed up, running quickly.This training should give comfortable feelings without a shortage of breath, illness.

A few of the legs on the sides

Hip Abstract is effective exercises to lose weight and priests.IP can be standing on the floor, lying on its side or standing on all four.Going up smoothly and keeping the support, you must push the gluteal muscles and build the leg as much as possible on the side.

Burelyly bridge

This exercise to lose weight of the stomach and buttocks at home like many women for high efficiency.IP - lying on the back with bent legs at the knee, the legs are tightly discontinued on the floor, arms along the body.On inspiration - press the buttocks and climb the hips, linger for 2 seconds, press the buttocks a lot, they release and return to the IP.

A series of exercises to lose weight of the stomach, sides and legs

In order to get rid of hated fatty deposits, a series of exercises are properly composed to lose weight on the abdomen and on the sides. It must take into account the initial data associated with the weight loss: its weight, possible health problems.Gym should be to lose weight and sides to destroy a large weight.This will help to avoid joints and ligaments.Exercises to lose weight of the stomach and sides should be done at least 3 times a week.Install the length of the exercise with your own well.The well -being of the house should not be encouraged to lose weight of the stomach and the sides worse on chronic diseases.Make sure you start classes with hot -p, finish with stretching.

After these graphics a week you spend exercises for home weight loss at home 3-4.5 hours.This means that you will soon come in the desired physical shape.After 30 days, exercises to lose weight and sides will be the normal living style, consistency and grace will rather lush forms.

How can you accelerate weight loss?

So that the weight can go as quickly as possible exercises to lose weight and sides at home, it is necessary to increase proper nutrition, cardio training, new cosmetic procedures.Nutrition recommends pharmaceutical drugs to reduce weight only in extreme cases.Use of sports nutrition will help to lose weight faster without loss in the mass of muscle, accelerate metabolism.

To set up food

When weight is lost, it is recommended to eat in small parts with a break of 2 or 3 hours.It is important to eat the last dinner no later than 2 hours before night rest.On a day, try about 2 l of pure water, non-carbonated to drink.Pay attention to the list of useful products, climb them to compile a diet.To minimize or exclude harmful foods.

Add cardio training

It is difficult to overestimate the importance of cardio training to lose weight of the stomach and sides at home.I recommend experts to combine cardio with strength exercises to achieve the maximum fat effect.

Add sports nutrition

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

• Thermal;
• diuretics;
• Funds that reduce appetite;
• blocking calories;
• Stimulation of metabolism.

Exercise instructors recommend not to replace stomach exercises and sides for rapid weight loss, but to use synergy of these two resources.

End

If you decide to adjust your figure, then physical exercises to lose weight and sides will be a fundamental factor for a strategy.Other resources must be linked to them - proper and new sports nutrition, cardio training, and more importantly - perseverance, faith in its strength, good motivation.After combining all the factors together, you will certainly come to target.