Effective exercises for weight loss and sides

In order to lose weight, it is not only necessary to comply with the right nutrition, but also to do sports.As you know, in the abdomen, the layer of oil occurs quickly and is more difficult than other parts of the body.However, permanent classes developed by fitness coaches will do their jobs.There are physical exercises effective for weight loss and sides.Only regular training will help to find beautiful forms and get rid of excess fat.

Which muscles should be pumped to get rid of the fat in the stomach and hip?

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

Such muscles are found on the stomach and sides:

• Outer curved- passes through the side surface of the rib to the stomach, works with slopes and turns;
• Internal slope- It is located under the outer curved muscle, joins the corners and slopes;
• Transversely deep- He passes through the rib from the back into the stomach, joins the bending;
• straight- It continues along the abdomen on both sides of the middle line, contributing to the forward bend of the body.

General rules for all exercises

Weight, abdomen, sides, hips or something other - male, female, girl, child or young - despite the exercise to lose, to be effective, you need to follow such general rules:

• When the body is relatively long without energy nutrition, the training must enter on an empty stomach.
• Physically.In order to lose the weight of the abdomen and sides, exercises are not performed with dumbbells and other weighting agents, the load is carried out due to the movement of the body.
• If you have chosen simple and easy weight loss exercises, it is also recommended to be included daily.
• Slowly, the number of repetitions from the exercise set should be increased.
• Normally, after the lesson, a little fatigue is felt - simple and light home exercises and sides to lose weight also ensure that the muscles work, which proves their activity.

Notes!Training 3-5 times a week is enough, but daily classes will give more efficiency.The number of movements for each exercise is 25-30.It is recommended to repeat at least 3 times by taking small breaks for relaxation.

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 designed to build a house, but for the first time you can exercise 3-5 exercises from the complex.They are simple and light, it does not require the use of appropriate simulators for people without private physical education.To better understand the execution technique, the execution scheme can be downloaded to the computer or watch online videos.

Notes!Fitness coaches recommend doing in the morning, which contributes not only to diminishing weights, but also to rapid awakening.

Before each training, a small 5 -minute warming is recommended.The aim is to prepare muscles for upcoming loads.To do something hot, on -site walking, slopes and so on.You can use the simplest exercises such as.

BASIC RISKS

Exercise is performed as follows:

1. Lie on your back, bend your legs to your knees, place your shoulders in your width.Give your hands behind your head.
2. Remove the pelvis, move away from the rising from the socks as high as possible.
3. Langle for a few seconds and lower the pelvis to the ground.

Notes!When doing this exercise, you do not need to remove your hands with pelvis.

"Scissors"

“Scissors” - One of the best exercises for weight loss as well as legs as well as the abdomen and sides:

1. Lie on your back, extend your hands along the body.
2. Remove both legs with a floor of about 45 degrees.Place them at different levels (one above the other).
3. Perform in the mood of movement like scissors.

"Lokot-Collo"

This exercise is performed as follows:

1. Lie on your back, bend your legs to your knees.Behind the head, the hands twisted into the elbows.
2. Alternatively, squeeze the left and right elbow to the knee.

Exercise can be done until the muscles are tired.

Slope

Such an exercise will help to get rid of the oil on the sides quickly, but it is also used for weight loss.It is performed standing:

1. The legs are wider than shoulders, the knees are bent.Body squatting half.The hands are closed behind the head, the back is flat.
2. Slowly to stretch the muscles of the press and pull the stomach inward, to bend the body to the left and right.

At first, the slopes are carried out slowly, but the speed gradually rises to the optimal level.

Simple exercises are presented above for the weight loss of the abdomen and the parties.Even the child is not even talking about an adult with a minimum of physical education.

"Planck" and "semi"

These exercises are quite effective and are used not only for the weight loss of the abdomen and sides, but also to strengthen the back, but it is a little more difficult to realize the “stick” and “half of the bar”.You can easily understand how to make them from the pictures.

"Half Planning"

To perform this exercise, you need to do the following:

1. Stand on four legs in the "dog" pose.The palms and knees are rest against the floor.The view was directed down.
2. Draw the stomach and slowly lift the body by rolling the back.He stakes for 30 seconds.
3. Return to the starting position.

"Mobile Bar"

Performing "plan" exercise is much more difficult than half a rod ".Despite the simplicity visible, it is very difficult to do so because it is a large load in the rear muscles.

1. Based on the ground and socks of your legs, you need to stand in a regular "rod".The body is kept straight, the back is flat.
2. Increase the body to the maximum possible height.Ideally, a hill comes out with hips.
3. Then turn to its original position.

Notes!A normal rod has high efficiency.According to experts, it is enough for beginners to survive for just a few seconds in such a pose, gradually increasing.If there is pain in the back during classes, it should be stopped immediately.

"Jogic" rotation

You can use the Hulahup training process, which is the perfect tool for weight loss in the town.On the way back, the pulley strengthens the abdominal muscles, removes fat on the sides, strengthens the presses.As a result, the athlete acquires a thin and tone body without symptoms of cellulite.

The results of the studies have identified 3 most effective exercises to lose the weight of the abdomen and parties with a pulley.They can be done separately or as a complex.

Notes!Before examining exercises using a circle, you need to find out how to bend in a standard way on the stomach.

The following will be necessary to rotate the pulley like this:

1. Take the starting position: standing equally, legs together.
2. The twisted hands in the elbows are closed behind the head.
3. Smooth circular pelvis by bending Hulahup.Breathe, draw the stomach, on inspiration - loosen the press muscles.

"Return of Planets"

This rotation method of the pulley is more complex than before.You will have to take a series of actions like this:

1. The legs are shoulder -wide, hands behind the head, but not connected to the castle.
2. Bend the Hulahup, slowly turn the body around the axis in the direction of the pulley.

Return of a pulley with slopes

Only a physically resistant person can perform this exercise because it requires effort:

1. The legs are shoulder wide, hands are flat, flat, closed in front of the chest.
2. Gently bend a leg in the knee, bend over the body and turn the body in this direction.Bend the circle.
3. Change the leg and return the Hulahup again.

Weight loss and breathing exercises for the abdomen

In addition to the physical ones, breathing exercises are used for weight loss of abdomen and sides, which can even be done.There are 2 types of technology: bodyflex and oxycise.

Bodyflex

The first technique is designed to enrich the oxygen where you need to get rid of excess fat.To do this, you need to breathe with a deep breath, then a sharp exhalation occurs and breathing is kept for 10 seconds.It is recommended to perform a simple exercise during the retention of respiration.

Oxicice

Oxycise technique does not mean sharp exhaustion.It is replaced by short "before".It is necessary to take a deep breath, then make 3 small “heads ,, to breathe deeply and to make“ to-in three times.Thanks to the Oxycise technique, the abdominal muscles operate.

If you depend on correct diet and combine it with physical effort, it is always quite simple to stay thin.Regular education will help to get rid of fat deposits even on the stomach and sides.The waist is weak, the stomach is squeezed and the press becomes intact.