Weight loss exercises of the abdomen and sides

In modern society, a woman's standard of beauty is a slender figure.What to do if your favorite skirt is very strong at your waist, and betrayed jeans highlight fat on the sides?Both regular exercise and compliance with a special diet will be needed to keep the body in good physical shape.

Unfortunately, the stomach -hated fat folds are unnoticed and quickly, but set out for a long time and reluctantly.That's why we prepare professional exercises to lose weight and sides!They will help you achieve a dear goal - get rid of overweight!

Detailed guide to get rid of excess fat

So it's time to meet with your strength, throw laziness and start working on your figure.Physical activity is the best unnecessary fat medicine!

Exercises designed to burn fat and weight loss in the abdomen at home should be performed regularly.These are constant exercises that give a visible and positive result for weight loss in the abdomen.The effectiveness of exercises designed to burn fat in the stomach depends on regularity and their willpower.

But how cheerful it will be later, when doing control measurements, you will be pleasantly surprised by the results of weight loss and a decrease in abdomen volume in a week.

Advice!For weight loss of abdomen and sides, it is important to use exercises for women, as men's obesity occurs in a different type.

Move more!

Women always move much more men, but this is not released from classes to reduce fat in the abdomen.Fat drop training will not take long, but will relieve stomach fat accumulations exactly where it is needed.

As mulheres sempre se movem muito mais homens, mas isso não é libertado de aulas destinadas a reduzir a gordura no abdômen. O treinamento de queda de gordura não levará muito tempo, mas aliviará as acumulações de gordura no estômago exatamente onde é necessário.

Effective exercise for losing weight and sides provide active movements, propel laziness, move more!

Make sure to eat wisely!

During training, you need to eat properly and efficiently.Any physical activity with inadequate nutrition will be useless, you will not be able to lose weight!In order to know that you should not use, we will give you several important tips in the next chapter.

Foods during weight loss should be carefully selected, but for beginners it is important to change the diet.Only by completely changing your diet, you can't starve and at the same time significantly reduce weight.

1. Get courage and delete, or try to reduce to the least, in the diet are fast carbohydrates (sweet and flour first).
2. It is necessary to limit the use of table salt, also contributes to the appearance of excess water in the body (edema).Day.
3. Be sure to drink at least 2 liters of clean water per day.Water plays an important role in metabolism and promotes weight loss of the body as a whole, including abdomen and hips.
4. Refuse fat varieties of meat and fish, give preference to varieties of low fat meat: birds, beef, rabbit.Cambale, pollen, cod is more suitable from fish.
5. It is better to cook steam foods, bake or just cook.
6. Refuse fast food!
7. Rules for performing abdominal muscles at home

An important point in training is the choice of time, you can not start charging and exercises for the abdomen after eating.Try to start the exercises in the empty stomach, immediately after sleep, or 3 hours after eating.It was at this moment that the body is more actively attuned to burnt fats.

1. Um ponto importante no treinamento é a escolha do tempo, você não pode começar a cobrar e exercícios para o abdômen depois de comer. Tente iniciar os exercícios no estômago vazio, imediatamente após o sono, ou 3 horas depois de comer. Foi nesse momento que o corpo está mais ativamente sintonizado com gorduras queimadas.
2. With the morning gymnastics, in weight and hips exercises, do not use sports shells for weighting.The use of such shells leads to an increase in muscle mass in problem areas and a visual increase in volume.
3. The main condition for achieving the results of losing weight and hips is the regularity of the classes.How often and for a long time I will proceed with training - deciding for myself, the main thing is to follow the graphics every day.Throw out laziness and do not allow long breaks in the classroom.Exercise should be happy and easy to fatigue.
4. Exercises to lose weight from the abdomen and hips should be alternated with weight loss exercises, sports and regular running.
5. To proceed with weight loss exercises and sides, it is necessary from warming.During warming -up, the muscles are heated, blood circulation in the body is accelerated, the amplitude of joint movements expands.Thanks to this, injuries are prevented.
6. Women who are strongly determined to put the figure to know what exercise should be done during loading to remove fat in the stomach and hips.Below the article, we will give the most common training options, but if possible, you should get an appointment with a professional expert.
7. To achieve the result of weight loss, the sides, just choose a 5 exercises to perform them alternately, in three approaches, repeat each exercise at least 30 - 4 times a week.During sports, carefully follow your feelings and wrists.Do not overwhelm!

Execution Plan

You need to study at home correctly and not lose classes, you can take children to accomplices, they will have fun to study alongside your mother.Along with a good mood, do exercises to lose weight, hips and sides, and the result will be worse than when working in the salon with a coach.The main thing is to adhere to simple principles:

1. Start training with a simple and hot -up all over your body, well, work shoulder joint movements, gun joints, hips and legs, dance your favorite music.
2. The next step to the slender body is followed by effective weight loss exercises and sides, this includes simple exercises as inclinations.The inclinations perform 10 to 15 times in advance and the back, then to the right and the left.Try, pull your muscles, try to get your fingers from your feet.
3. An affordable way to lose weight and hips at home is an exercise with a rim.To improve the effect, buy an arc with massage nozzles.When the arc rotation at the waist, the work of the abdomen muscles, hips, back, buttocks and legs intensifies.In exercise with rim, more calories are burned, which leads to active weight loss.
4. Then do not forget the squats, this exercise forms the lower abdomen muscles, buttocks and legs and contributes to their weight loss.

More effective exercises for greater weight loss of the abdomen and side are in the position of lying on the floor.Start the classic exercises for rapid and effective weight loss (these are a variety of shakes with your legs and hands, the body's rotations in a lying position).Everyone has different physical training and it is necessary to approach ongoing loads, especially for weight loss exercises.

Let's take a look at 10 simple exercises to lose weight and sides at home.These classes are suitable for beginner enthusiasts and advanced home training lovers to combat abdomen fat accumulations.

Cardio exercise for abdomen

Cardio training (aerobic training) is a combination of certain exercises designed to increase heart rate and increase blood flow during cargo.At the same time, the entire cardiovascular system is trained.Cardioreoperation prepares the heart for more serious loads and necessarily enters the exercises for the abdomen, reduces the fat layer in the hips and the training of leg muscles.During effective cardio exercises to lose weight and sides, it is necessary to regularly measure the pulse (it is best to use a pulsometer).

Cardio training is the most effective exercises in the complex, especially for weight loss of the abdomen and sides, as there is an active burning of calories and therefore a decrease in the fat layer.We offer to consider three simple exercises to "pump" the press and the sides.

Frequency

Lessons Exercises	Action	Daily	Ly on your back with extended legs.Increase the upper body of the body as low as possible to the legs, the hands are fixed behind the head.We performed 3-5 approaches of up to 15 elevators each.It is necessary to relax between approaches of at least 30 seconds.
Improved aerobic to strengthen abdominal muscles.	Less 2-3 kg per month	Daily	Lying on the floor, lift your legs at right angles.During the survey, the legs cannot be placed on the floor.We make 10 elevators in 4-5 approaches.
Rest between approaches at least 30 seconds.	Deitado no chão, levante as pernas em ângulos retos. Durante o levantamento, as pernas não podem ser colocadas no chão. Fazemos 10 elevadores em 4-5 abordagens. Descanse entre as abordagens pelo menos 30 segundos.	There is training of abdominal abdominal muscles, back, sides.	Less 2-4 kg.per month
Several times a day	We strongly stress the abdominal muscles, as if we draw and delay the voltage of 10 to 15 seconds.Then we relax.Such exercises can be performed up to 5 times by approach.	Effective press exercises, strengthens the press muscles, provide a good result for weight loss.	Less 1-2 kg per month

Such classes will not take long, they were the simplest and most effective in the fight against overweight and left the belly.Abdomen is impossible without adjusting nutrition, reducing the use of fats and carbohydrates.An decrease in the caloric content of nutrition provides very effective assistance for the effectiveness of abdomen weight loss.

Morning exercise to strengthen abdominal muscles will take only 8 to 10 minutes and provide a good mood.Simple exercises to lose the abdomen actually work, the stomach is flat and the sides depart.

Exercises for the abdominal muscles on the back

To lose weight quickly, all exercises lying on your back should be performed in a special sports carpet, softens shocks and avoids the careless inflicting of injuries.First, make a hot in 5 minutes, heat and stretch your muscles.

Bike

“Bike” exercise mimics a bicycle ride.This is the best exercise to lose weight, sides and hips.

Take the starting position: Lying on your back, folded your knees on your knees, pressing your heels as close as possible, hold your arms with diluted elbows behind your head.

Slowly lift the shoulders from the floor as it stretches the abdominal muscles.Exhaust one leg at an angle of 45 degrees from the floor while stretching the shoulder opposite to the knee of the bent leg.So, without a break, repeat the gymnastics of the other leg.The leg movements should be soft and not very fast.Work 10 movements with each leg and rest and make other approaches of 1-2.

"Russian torsion"

This difficult exercise involves all muscles of the body, especially

By cheering, the press muscles are tense.In the early position, sitting on the floor, throws the body back to 45 degrees, lift your legs folded to the knees and hold the weight.Buy your hands in the lock and extend forward.When exhaling, strain the press muscles, as they spin their body to the side, take their hands closed in the direction of the body.Make a brief break and repeat the movement in the opposite direction.It is enough to make 3 approaches of 10 cheering in the press.

Exercises to strengthen abdominal muscles in the bar

The "bar" exercise consists of movements directed to strengthen the press, losing weight of the abdomen, hips and back.The bar is the main one in a complex exercise of fitness.It is effective for building a flat abdomen.

In the starting position, on your knees, your palms rest on the floor.Pull your stomach in yourself, tighten the press muscles and slowly fall into their folded hands on the elbows, the elbows are located strictly under the shoulder joints.Lying for a minute, forcing the abdominal muscles.Then gently stretch your legs, changing the position to the classic bar, resting on the floor only with your fingers and palms.The stomach is pulled up, the pelvis does not stand out, the body has a resemblance to a straight line.Calculate aloud up to 10 and serve your body forward, pulling your muscles tightly.Exercise is recommended to repeat 4-5 times.

Planck with a jump

The exercise was designed for general body training, losing weight, hips, abdomen.

The starting position is the classic upper bar.Resting on the floor with your hands, spread your legs in the jump without stopping, in the jump, add your legs.We jump at least 5 minutes in one approach.You can complicate the lesson, add the exercise of the bar with turns.

Exercises for the abdominal muscles standing

There are many more effective exercises to strengthen the muscles and weight loss of the abdomen.Simple exercises, such as inclinations, are very effective if you need to lose weight from the abdomen and sides.

Inclinations can be strengthened by adding dumbbells or other heavy shells to your hands.

Permanent Exercises, turns left and right, also proved.With the tension of the abdominal muscles, a person has his legs half -lagura with shoulder -lavio, hands behind his head.In this position, run rotate in different directions.Exercise is effective for losing weight, sides.These exercises can also be included in the morning exercises in order to reduce the waist and weight loss.

When charging, you can introduce these exercises to the lazy ones like lifting your legs, sitting in a chair, when your knees are pressed to the chest and remain for 10 to 15 seconds.This exercise also gives a good result in the weight loss of the abdomen and sides.Be sure to add exercises with an arc.

Ao cobrar, você pode introduzir esses exercícios para os preguiçosos como levantar as pernas, sentado em uma cadeira, quando os joelhos são pressionados no peito e permanecem por 10 a 15 segundos. Este exercício também dá um bom resultado na perda de peso do abdômen e dos lados. Certifique -se de adicionar exercícios com um arco.