Exercises for weight loss and side at home

The muscles in the abdomen and sides belong to the muscles that make up the corset.Therefore, their work involves many interconnected muscles that are upside down and stretches through the butt on the front and interior of the hips. Do some changes in life mode and perform exercises for loss of kilogram of abdomen and side at home to get the figure of your dreams.

Strategy for loss of kilogram of abdomen and side

Fat on the stomach looks aesthetically ugly.Moreover, it can affect your health in general, if you do not limit its growth.The sedentary lifestyle is one of the main reasons for the abdomen.Lack of regular exercises and low physical activity, along with overeating, leads to the deposition of fat around the waist.Even in the absence of excess weight, bad posture and weak muscles in this area cause fat accumulation to the stomach and sides.All you need to do is tone muscle to get a thin waist.If you think that only a diet will help burn fat on your stomach, you mistake.The diet contributes to the overall weight loss, but cannot affect the stomach and pages in the history.Low intensity power exercises provide an increased metabolism rate and allow you to burn calories faster.You will receive a greater effect from weight loss exercises if you follow these tips:

• Do movements from the waist, the hips should be immobile.
• Keep your tension pressure muscles during the exercise.
• Inhale deep - this increases the print muscles and protects the lower back.

Exercises should use a large amount of muscle and spend a lot of energy to ensure intensive calorie ignition.Here will be saved in salvation high -intensity training and fat ignition.Success by 80% depends on the use of healthy food.Follow the balanced diet with the corresponding amount of macropic and micronutrients.Eat food cooked at home and pass fast food and ready food.If you follow a healthy diet along with regular trainings for 30-45 minutes of 4-5 days a week, weight will gradually decrease and melt fat and pages.

The most effective stomach exercises and pages

You have to provide the opportunity for your body not to be used for the same training.To do this, sometimes cross between exercises:

• Straight, reverse and side twisting, including the ball;
• Squat weighing;
• slopes with dumbbells;
• Gemini and elements of step-aerobics.

To heat the 15-minute warming before each training, running, jumping a rope or bicycle is perfect.

Direct twisting lies on his back.

Nothing will make fat on your stomach faster than twisting.This exercise has many variations.Don't hold your breath when performing.Repeat 2-3 accesses 10 times.Bend your knees and put your feet on the floor or raised your legs at right angles.Keep your hands folded on your chest - this will avoid excessive pressure on the neck muscles.

Tighten the print muscles and exhale the body to the exhale.Don't breath, get down on the floor.A similar starting position, but when lifting the body, tilt the left shoulder to the right, while holding the right side of the floor lies on the floor.Then make this movement another way.You can lower your knees on the floor in the opposite direction at the same time - it focuses on moving on side muscles.From the initial position, exercise is done with your feet, not shoulders.Make muscles for printing, not use a pulse from swinging your legs.The feet in this case are on the floor, and Fitbarbal supports the lower back, the shoulders are on weight.You can perform straight and siding in this position.You should not be completely seated when lifting the housing, raise the body at an angle of 30-40 degrees - it will protect the return from damage.All movements are performed slowly.

bridge

This exercise actively involves the abdomen muscles and buttocks.It also has several varieties from the initial to advanced level.Create 10-12 repetitions in 2 access.Make sure there is no deflection in your back when lifting your buttocks.It is performed from the position of the beds with bent knees, the feet stand on the floor.At the exhale, raise your butt up, tighten the print muscles.Paise to the top and slowly sink to the floor.Advanced version assumes that you will maintain a balance with one leg support, while others reach the ceiling.In this case, the exercise is complicated by adding weight.Put a pancake on a bar from a bar or fix the rod on the hips.

Vacuum abdomen

This exercise is also known as four points, a transverse vacuum in the abdomen.Vacuum exercises for abdominal muscles make greater emphasis on breathing, not to increase heart rate.They should be performed on an empty stomach.

• Vacuum abdomen from the position on all four.Osissa, tighten the abdomen muscles and keep them in this position for 15-30 seconds.
• Create different options for this sitting exercise or lying.

Planck

This exercise coaches muscles in the abdomen, hips and lower back.Use different bars of bar to charge all your body muscles.Try to keep your back evenly and don't bend in your shoulder.Stick in position as you can.Gradually, this time increase and proceed to the execution of the bar on your arms outstretched.In the advanced version of this exercise you can lift one hand or leg over the floor.Keep your hips over the floor, in a complicated version, lift one leg - it will do the side muscles and hips hard work.

• The reverse bar is similar to the bridge, only with support without shoulders, but on elbows or palms.
• At least on the ball.

Get involved in the ball to support your legs, and the hands were on the floor under the belt.Unstable leg position on the ball includes additional stabilizer muscles.

Breathing exercises to reduce waist and pages

Apply breathing exercises to remove stomachs and side.

There are 2 types of equipment.Bodyflex, Occisis are effective for getting a flat abdomen.In the first version of the technology, it involves the flow of oxygen to the place of burning fat.To do this, on an empty stomach, exercises are performed during which special attention is paid to breathing.Exhale here is replaced by a deep breath, then sharpen sharply, holding his breath again.Exercises are performed while breath is detained.It takes up to 10 seconds, which helps driving fat.Bodyflex class lasts 15 minutes, during which efficient exercises for abdominal loss and parties are carried out:

The warm-up-legs of the shoulder width separate, bend a little, the body leans down a little, the palms rest a little above the knees.Start deeply breathing, with effort to push the air while your lungs are not completely released, quickly inhale in your nose with complete abdomen.Exhale the air strongly with your mouth, pull the stomach, stop your breath for 10 seconds.Repeat the complex.

• Put your legs on your shoulder-windth, bend your knees, palms, put a little over a cup of knees, make breathing exercise.Lower your left hand, put the elbow on the left knee, raise your right leg elongated leg without tearing your foot.Raise your right hand towards the head, hold the sensitive muscle that stretches on the side.Make a cycle of 5 reps, change your hand.
• Sit on the floor, throw your leg to another, bend.Take the opposite knee with your right hand, throw your left hand behind your back.Make your breathing exercise, pull your left knee on yourself plus, so the body spin, the tension in the waist feel.Look back to stretch the waist, the outside of the thigh.Wear 5 reps, change the parties.

When using the system system, there are no sharp exhaustions, instead of short breath.Proper technique: 1 deep breath, 3 short inhales, deep exhalation, 3 light exhalation.You can repeat efficient technology up to 30 times after eating.This technique stimulates the sloping abdominal muscles, the abdominal press, which decreases in a quarter of an hour to 250 times.It helps to get rid of fats, ugly folds, makes stomach.

Charging for loss of kilogram of abdomen and side

When you want to lose weight, you should periodically (up to 4 times a week) spend intense training, to deal with effective exercises every day.The following exercises can be included in the gymnastics:

Lying on your back, straighten your hands, handle your hands on the floor.Slow legs Take combined fifth abdomen, quickly correct your legs.

• Lying on his back, bend his knees, don't tear his heels, hands on the back of the head diluted elbows.Exhale, raise your body to your knees, lie down with your arms along the body, move your legs until your fingers touch the mat above your head.Back to IP, lift your legs up to 20 cm, keep 10 seconds.
• Sit down, holding your back straight, hand in your hips, strain the muscles of the press, lie smoothly in accordance with an angle of 90 degrees between body and flat legs.
• Shallow squats with load - Sit slowly on an imaginary chair, stay in position, correct.You can keep a hoop to complications, twist the hoop.

How exercises affect the loss of abdomen's weight and side

Regular application of even a few physical exercises - sometimes becomes a test for many people to lose weight.Indeed, not everyone can force himself to pay attention to the sport every day, and thus most decides that one regular diet will be sufficient.However, such problematic areas as stomachs and parties are very difficult to put in order only through the lack of calories.By the way, how to create a caloric deficit that has read here.Volume, of course, will reduce, but the stomach will still not be flat.That belly would be flat, it is necessary to have tinted abdominal muscles.If they are weak, the stomach will continue to drop, forming an ugly silhouette line.Well, you can see the abdominal muscles in just one way - efficient exercises for abdominal loss and side.In addition, physical activity, of course, helps faster weight loss.

5 weight loss exercises and side

First, let's talk about the sides.There are several simple, but effective exercises that help reduce sides and tight abdominal muscles.Consider 5 weight loss exercises and the parties guaranteed the tightening of the figure.The first three are represented on the sides and helped easily and quickly address unnecessary clusters in this area.These exercises will be sufficient to resolve excesses, but at the same time not to swing the hair muscles of the press, which is indulged in increasing the strength.Remaining two help tightening the press and achieving a flat abdomen.

• 1 slopes.The starting position - the legs become shoulder width, the hands are bent on their elbows, holding onto the belt.Alternately, we bend on the sides, while pulling one hand toward the slope.If we lean on the right then the left hand extends and vice versa.Repeat 30 times.This exercise is very simple but quite effective.You have to do two or three approaches, you can repeat every day.
• 2 rpm.Starting position - legs become shoulder width, keep our hands at the chest level, attach brushes in the lock.We will turn back, trying to completely turn the torso, legs and the pelvis remained motionless.Let's make 20 or two approaches 20 or three times.
• 3 twisting.Beginning position - We lie on your back, keep your hands behind your head, your feet stand on the floor, your legs are bent in your knees.We lift the body to your knees, turn, get back to the starting position.We repeat 10 times in each direction.One or two approaches will be enough.
• 4 body rise.There are two variations of this exercise.It is first focused on strengthening the upper print and the other allows you to do the lower press.So let's go to the floor, bend your legs on your knees, rest on the floor in your legs, keep your hands behind your head.Let's break down knives from the shoulder from the floor, stretching up to the chin, you don't raise the body completely, take the starting position.We perform two or three approaches 12-15 times.In the second variation we do the same, we just raise the case completely, attracting your breasts to your knees.
• 5 Raising your feet.We lie on the floor, we rest on the floor with our hands, we keep them with your body, press the lower back on the floor.We lift your legs vertically on the body and slowly lower it, hold 1-2 seconds about 5-10 cm from the floor.We repeat the exercise 15-20 times, make two or three approaches.

Effective press exercises

It is difficult to achieve perfection of the figure, especially in such a "complex" area as a stomach and profession.To maintain weight, for the preservation of a thin waist, a flat stomach of the ages 40+ years becomes a real problem.But nothing is impossible.Effective exercises proposed by an experienced fitness gay gaper guaranteed is guaranteed to get a thin waist and a flat stomach.Gay Gasper called him that way - the "Ben Press for Puppet" complex.For each exercise, it is also proposed, more complicated amendment for advanced level or vice versa, a light version, if in the first phase, are difficult to deal even with the basic level.You don't need special equipment or shells, you only need a carpet.Therefore, the Gay Gay Gay Ravni Gay Gay complex is ideal for homework.Gay Gasper recommends combination of aerobic and balanced feeding exercises, because only one swing of the press is not enough for a flat belly.It is impossible to burn fat only in one particular area, so you won't get a flat stomach without aerobic loads and a balanced diet, and even pumped abdominal printing will hide the subcutaneous fat layer.Fulfilling these recommendations, after 2-3 months you are guaranteed by a thin waist and apartment, beautiful belly.Yes, unfortunately, this process is not fast.But you can see the first motivation of the results in two weeks, if you exercise every other day.