From this article you will learn some exercises to lose weight and sides

Stop entering into their favorite things that were recently?Is there a bad barrel, which is why trust in his perfection disappears?Every second is faced with this at a different stage of life.At present, more than 60% of men and women around the world are not satisfied with what they see in the mirror every day, and is very looking for options to overcome overweight problems.

Want a beautiful stomach and beautiful waist?Exercise for loss of abdominal and side weight is an excellent solution for those who dream of restoring harmony.In a combination with a balanced diet, you will achieve fantastic results faster and more efficient, which will remain with you for many years.

Why Weight Weight Develops

Minor fat volume is a norm for anyone.This provides bone and organs protection from hypothermia, any effect from the outside.The advantage of a deposit is an opportunity for anxiety.You can get rid of them with training and, for example, a captivated diet.But before you compile an exercise program and determine with the diet technique, you need to know for what reasons for your weight "rising":

• Reduce metabolism.The older a person, the slower he has metabolism.Being much more difficult for the body to digest the incoming food, which gradually leads to a set of overweight.Maybe you have noted many times that the person you love, friends eating a lot of fat, sweet, while the figure remains slim, and you start entering, like in the yeast, from any bread.This is precisely due to metabolism, which is normal in the first case, and is reduced - in the second;
• Genetic tendency.Scientists have proven that the presence of fat deposits in the body is directly related to human genetics.If relatives on older lines suffer from weight gain, then you will have a tendency for excess fat;
• Lifestyle that does not move much.If you move a little, do not commit, even the smallest physical power, then surely you will get at least a few kilograms so it will be very difficult to overcome this schedule;
• Excessive eating.Each excessive meal is the main cause of overweight.In particular, if combined with a permanent lifestyle, fat will accumulate several times faster;
• Wrong posture.Continue to bend, fat will gradually accumulate in the stomach.To avoid this, you must continue to keep your back straight;
• Changes and failure of hormones.When a woman or male reaches adulthood, serious hormonal changes occur, various failures are also not uncommon, definitely involve weight.

Why is it important to do exercises for thin waist and flat stomach:

• Threat of increased cholesterol.With an increase in body weight, the percentage of cholesterol in the blood also grows.Excessive content causes health, appearance, and development of many bad serious diseases;
• Risk of stroke and heart attack.This applies to people who have reached the age of 40 with a weight index of more than 30. In this situation, the work of blood vessels worsens, the burden of the heart increases several times.All of this in the complex provides additional risks, possible blows, heart attacks;
• Slow blood circulation.The accumulation of fat makes the load increased in internal organs.As a result, nutrition becomes much worse, blood circulation slows down, which ensures a decrease in welfare, increases the risk of cancer development;
• Reduce immunity.Excess weight causes slowing metabolism, violations of hormone background.The body weakens and becomes much more vulnerable to various colds, viral diseases.

It is important to get rid of the stomach and side with the most effective exercise not only for beautiful appearance.This is also useful for the health of all organisms.There are several medical indications where physical activity is very important:

Effective exercise for weight loss and sides:

• Home training must be done regularly;
• Really all parts of the body involved;
• For greater effectiveness, competent compiled diet is realized.

The abdominal muscles and sides form strange "corset".The work of other muscles in the back, buttocks, and the inside of the hips depend on their state.Only a series of exercises arranged in a competent manner will always keep the body in perfect condition.The result depends on the initial number of fat deposits and human mood to reduce body weight.

Before choosing the appropriate physical activity, it must be remembered that motor activity in combination with a diet provides a comprehensive effect, and not only affects the area chosen:

We offer you the following exercise that will help at home to make your waist and stomach elastic and without one fat.

Rotate:

• We lay on a soft gymnastics carpet.We bent the feet on the knee.It is necessary that even in a bent state, they stand evenly on the surface of the floor, with the entire feet;
• We put our hands behind our heads;
• We took a deep breath, and began to lift the upper body.Every increase must be accompanied by breathing;
• When lowering the body, we slowly inhale.After the back is completely on the floor, we repeat the training again;
• We make 2-3 approaches 10 repetitions.

This is one of the main fitness exercises to do the stomach press.This is popular with experienced athletes and beginners.Accessibility, the simplicity of the execution makes it rotate for universal press exercises.Indeed, to complete every muscle group effectively, there is no need to visit the gym.According to this, this exercise is one of the most common and very popular today.This is not considered the most effective, but the skin is very successful.If you are competent to combine it with food nutrition, you will very quickly pay attention to excellent results.

Return Twisting:

• Located with the back on the gymnastics carpet;
• We have legs so they are perpendicular to the floor, while the feet are entirely on the surface;
• We put our hands along the body with your palm;
• When exhaling, lift the bottom of the body, bring as much feet as possible to the chest, a little touching and repaired for a few seconds;
• In our inspiration we fall to the starting position;
• We made three approaches of ten repetitions.

Reverse or rotate cranes are one of the most effective exercises for studying the bottom of the press.The technique of doing twisting like that is quite simple and quite easily accessible even by beginners.Reverse crane most affects the area under the abdominal muscles of the rectus.However, because all abdominal muscles always work together (they cannot be isolated), doing this exercise, you immediately train the entire press.And this makes such exercises very, very effective.

The study in which the measurement of electrical activity muscle tools was carried out during the implementation of this exercise has proven high efficiency turning back to the development of the lower part of the press.That is why this exercise can be confident in the ten most effective.

Spit twists:

• We lay with our backs on the gymnastics carpet, and take the initial position, lead your hands to the neck;
• We bent the feet from touching the surface;
• We raised the top of the body, while turning the shoulder to the side.Коп делет повор прот п п п п ч ч чider оетec вено in terms of
• We repeat the movements for the left shoulder, similar to the right side;
• Repeat 12 times.

To achieve a strong and arising press, you need to do not only rotate the simple press, but also turning it on.They not only participated in the creation of side contours, but also protect the spine from injury.

Saliva may look like a simple exercise.But in the course of the approach to turning and the body is relieved there is an amount of subcutaneous fat in the stomach.Therefore, do not try to compensate the press in the press with poor nutrition.Compared to other muscle groups, the abdominal muscles are not so big.To burn calories, a more suitable option is cardio burden.If you are not ready to work on a cardio simulator for hours, then food is a key factor in success in achieving results.

Turning with lifted legs:

• We lie down and pull our feet up (you can cross it);
• We do the body, similar to the classic;
• We took breath while lowering, breathing when lifting;
• We made three approaches 10-15 repetitions.

Popular exercises, appear where all the straight muscles of the abdominal train, also include transverse and tilted muscles.

Among the large number of exercises in the media, the most effective is a different circular choice.It spins with your feet lifted - good exercise to study all the muscles of the press, as well as relief.Naturally, an flat stomach can only be obtained in a combination of competent regular training and proper nutrition.During drying or with full nutrition, subcutaneous fat is burned, and muscle release becomes clearer.Drying is a temporary diet, this will be a better and more stable result with the right nutrition.

Planck with turn:

• Lying in the initial position - knees/elbows are located on the surface in the bar;
• We ensure that the cervical area and spine are placed evenly.We look right in front of us;
• We lifted the knees from the floor, and put feet on socks;
• Thus, we survived without a 30 -second movement.It is important that breathing is not difficult;
• We repeat the exercise for each side of the same amount of time.If the physical form is possible, then you can stand in 1 minute.

What is the useful exercise from the bar?Conditionally, the benefits can be divided into several components, such as benefits for the back, legs and press.

Also the dynamic version of the side blades, but more complicated in implementation than before.When doing so, the body consumes more kcal, so it is suitable for the fat burning training program.For the press, variations like that are only fire, seen from the training review.

He really works on his back, hips and press.

Start with turn:

• Lying on the surface on the side;
• We transfer body weight to the right elbows/ hands and legs.It is important that the hands are bent to form the right corner;
• Place the left foot on the right.We hold the lower limbs evenly.Lift the hips from the floor;
• We survived this way for 30 seconds.

In contrast to the classic version, the side blades actively involve the abdominal muscles, helping to strengthen the hips, and the back.The correct technique is arranged in the early stages is the key to success and progress.This bar is made more to diversify the training program and arrange the muscles of bark as efficiently as possible.I like to do this exercise at the end of the training to immediately spend strength and energy for basic exercises, and then finish the press at the press.Like other active physical activity, this exercise is done with the right technique, only bringing benefits to the body.

Lugs:

• We took a small step with the right foot and bent it.After adopting this position, muscle tension in the femoralis is felt;
• We raised our hands right in front of us in parallel with the floor;
• We took a significant step forward with the left foot, and sat a little.What is right in this case remains behind, but with riding socks;
• The back during the movement must continue to be flat;
• Repeat attacks;
• We make 15 repetitions on each foot.

If you have never done an exercise in the stomach before, then you have to do an effective attack.

Lunges is a basic exercise designed for the development of buttocks and hip muscles (especially the front thighs).This is very popular in all sports.This can be done with your own weight, and use special equipment: stems, dumbbells, smith simulators.If you see how professionals carry out attacks, it seems they are very easy to do.But this is not like that.Before you start, you need to work for several weeks with your own weight and exercise.And then add the load.There are many varieties of attacks.Within the framework of this article, we will only understand the most popular including those who use male and female athletes in bodybuilding.

Side sideways:

• We wake up straight.Raise our hands over your head and fold together -the same;
• We make a tendency to the right.Ideally, so that the body is bent as much as possible - stretching on the left must be felt.We were repaired in a tilted position for 15 seconds;
• Carve back to the starting position;
• We make a repeated tendency in another direction with the same delay for 15 seconds;
• As soon as you get used to "delay", you can increase their time, for example, with 30 seconds.

The side tendency is a very simple exercise, but effective for strengthening the tilted abdominal muscles that affect the waist size.This exercise is familiar to everyone from school physical education lessons.

In this exercise, external tilted abdominal muscles are loaded.With good research with additional loads, they become visible, but for this will need to sit on a diet to remove excess fat layers (if any).

If you make a slope, you can do it with a bent small leg.

"Empty":

• We stood with crawling, holding this position with the help of knees and elbows;
• We took a deep breath.At this time, the press must be as simple as possible;
• Exhale and at the same time pull the stomach, darting the press;
• We were detained not moving for 30 seconds;
• We repeat 2-3 approaches 15 repetitions.

This is a static exercise for the development of muscles in the abdominal press (in particular, transverse muscles and diaphragm muscles).

This exercise is ideal for doing the stomach press.This is based on breathing.

To learn how to make a stomach emptiness, you need to practice this exercise regularly, at least 2-3 times a week.The possibility of holding breathing for a longer time gradually increases, and the ability to stretch various stomach muscle departments with conscious efforts to develop.In the end, this allows the press to swing more efficiently.

Lift the hips lying:

• Lying, reaching out along the body, palm to the floor;
• We bent the feet on the knee, placed on the side, while not forgetting that the feet must stand right on the surface;
• Slowly, slowly, remove the hips with the lower back.The rest of the body must remain real estate in the carpet;
• We bent a little back and strain gluteal muscles.We maintain this position for a few seconds, repaired;
• We returned to the starting position;
• We repeat 10-15 times in several approaches.

When the pelvic lifting exercise occurs, it comes from the laying position that is the deadline that in a rather short time can be achieved with a strong, relieved and elastic buttocks.This happened because of a good training study of muscle tissue located in this area.In each complex, which, up to one level or another, aims to work on the lower part of the human body, I must include the implementation of the gluteal bridge.The execution is available and, moreover, it is desirable not only for professional athletes, but also for beginners, to maintain good physical form, in addition to other higher level training.The removal of the pelvis in the back has a number of advantages that can be denied that helps reach beautiful hips, both among just sex and in men.

How to choose physical exercise to lose weight of the stomach and sides:

• Medical indications/contraindications.For example, people who suffer from osteochondrosis are best abandoned by exercise with sharp movements.Patients with heart and blood vessel problems must leave weightlifting, running;
• Target.The greater the goal, the more complicated and effective a series of exercises should be.If you only need to delete a few kilograms, then a simple exercise will be enough in combination with a low -carb diet.For greater effects and the acquisition of athletic forms, it is important to conduct cardio training and conduct exercises for the press;
• Condition.If you continue to go to the gym, then the opportunity to do exercises using various simulators.If not, it is necessary to choose training that can be easily done at home by improvising.

Before starting to eliminate the side and stomach, it is necessary to compile a program.The exercise performance that is not thought of is not possible to have the desired effect.The training set was chosen for each person individually, taking into account the characteristics of the body, the initial physical form and body parameters.Experienced coaches must handle this problem.

To get a consultation, there is no need to visit the sports room, the fitness center.One training with a specialist is enough so he can choose the right exercise and compile a plan.It also shows the technique of doing several movements.

If there is no way to contact the coach, then you can do general exercises, for example, filling out in the morning.However, don't forget that there is not much effectiveness from it.The best is to try personally to prepare a training plan, but with the mandatory accounting of the following factors:

Removing the waist and stomach is not as difficult as it seems at first sight.The main thing is to listen correctly and create a program that will help to achieve the desired goals quickly.And we will help you with this.