Effective exercises for weight loss and sides

Very often the problem area in humans has a torso.The body is simply arranged in this way and therefore accumulates subcutaneous fat in this area.Only people who professionally exercise and maintain the right diet can boast a small fat content.But ordinary people can also be in this form by performing effective exercise for weight loss and sides.Then the press cubes will not hide under an ugly layer of fat.

It is not enough to just get involved in physical activity, so the individual cubes of the press appear on the stomach.You still need to change your diet and choose a healthy diet.It is necessary to stock up with great patience as fats can accumulate in the body for years and therefore all this will not disappear in a week.You will need months of intensive trainingyou need to prepare morally.

The secret of success is regular classes, principles of proper nutrition and an integrated approach to training.So you can after a few monthsTake a relief stomach.The set of exercises should always start with warm -ups and cardio loads and after switching to stretching and supply complexes.Special exercises for the sides and abdomen will help to normalize the metabolism of fat and then strengthen the necessary muscles.

You do not need to torment yourself with gesture diets during the weight loss of the sides and abdomen.You just have to limit the use of salt, fatty foods, spices, as well as fast food and sodas.It is worth turning all the flour and smoking from your diet.

If you remove salt and sugar from your daily diet, metabolism will greatly improve.The body will receive carbohydrates from vegetables and fruits that are much more useful than food for sweets, as well as various chemistry.And you definitely need to get rid of such bad habits as smoking and drinking alcoholic beverages.

The diet shouldconsists of natural products that contain the following components:

1. Proteins that turn into muscles.
2. Carbohydrates, which largely increase the energy of the human body, so necessary for intensive training.
3. If it is very difficult to do without fat, then you should use useful omega-6 and omega-3, which are contained in large quantities in meat or fish with low fat content.

It is necessary to include such products in the foodthat they will fight effectively with excess fat:

• ginger;
• green tea;
• pineapple juice or whole pineapple;
• Grapefruit or juice of this delicacy.

To achieve perfect presses on the abdomen, you should also use some sports supplements in the form of fat.Such a medicine is not considered anabolic or steroid.It will not affect hormonal origin, but only speeds up metabolism.

Course

Many people who want to lose weight make common mistakes:

1. Do exercises with dumbbells inclined to the side.In this way, a harmonious waist cannot be achieved in any way, since in this area the muscles will only increase and the waist will take on an even more shape.
2. Exercise with weights and from this the waist will only become a wider.
3. Some use hula-hum and think that thanks to it, excess weight will soon leave.But such an exercise is very dangerous as the internal organs can fall into the abdominal cavity.

In order to get rid of the fat layer, you need to perform cardio exercises, so you do not have to get stunned exclusively with class classes.

Many beginner athletes want to get rid of the abdomen and therefore intensely pump the press.But you can't eliminate the problem locally by doing only one exercise.It is necessary to get closer to complete workouts to get rid of the sides and the abdomen.

The meaning must be recognizedAerobic training during which it will be necessary to work intensively and breathe deeply.The heart rate will accelerate, the number of cardiac contractions will increase, the pressure will increase, as well as body temperature with some aerobic exercise:

• running;
• swimming;
• rope exercises;
• dancing;
• a motor.

Thanks to such training, the mechanism that will burn excess fat will start and therefore cardio charging in combination with aerobic exercise should last about 30 minutes or a little more.Only in this case will they startThe necessary processes that will help eliminate problems with the stomach and sides.And the fat burning process will not stop after the workout end and will continue a few hours after it.

To achieve optimal indicators, you need to get involved in a day and combine cardio loads with different strength exercises for the necessary muscle groups.Before training, you should definitely knead for a few minutes.

A set of weight loss exercises and sides

All exercises will have to be performed at 4-5 approaches of 10-15 reps.Do not do everything in training, because it is harmful to the muscles.As a result, the next day the whole body will be very sick, and some therefore will no longer want to exercise in the future.Overwork significantly harms the body and therefore does not have such a negative effect.

Run a dayOnly three or four exercises, focusing the impact on all parts of the press.

Effective training at home

1. Lifting your legs in the position on the side.You need to lie on the left side and then lift without bending, right leg.The height should be as best as possible.And why you will need to place your legs or in front of your left leg, then behind it.On each side, this exercise should be repeated 20 or 30 times.
2. A motor.Certainly everyone knows such a simple exercise as it is quite common and effective.With it you can lose weight and get rid of excess fat from the abdomen and deal with quality.We lie on your back and then we begin to bend one or the second leg, pulling them to the stomach.The open leg should be kept in a raised position at a height of a few centimeters from the floor.
3. Inflating and harvesting the abdomen.When performing this exercise, try to strain your muscles as much as possible.Take a deep air and lift both legs, holding them without bending your knees, at a height of a few inches from the floor as much as possible.To complicate the exercise, you can simultaneously perform "scissors" with alternating legs.The number of approaches will depend on the physical capacity of a person.
4. Planck.This is a pretty effective exercise that can strengthen the back, chest, buttocks and stomach.Excess subcutaneous fat will also be burned very actively.To begin with, we lie down and rest on the forearms and fingers.We climb the socks and hold your back absolutely right.We purify the muscles of the abdomen and direct your eyes to the floor.The ass should not protrude and hang the lower back.In this position you should be retained as long as possible.
5. Rowing.We sit on the floor or training carpet, then lift our feet, which are bent at the knees and at the same time extend to them with straight hands.After we return to the starting position.This movement should remind the poems.Repeat this movement should be 10-15 times.
6. Mill.This is also a very effective exercise that helps to remove fat from the sides and abdomen.We put our feet -width off, and then in turn we try to reach the fingers of the left hand to the top of the right leg, and then, on the contrary.This exercise can enhance the side press and reduce the fat layer on the waist.
7. Scissors.This movement is interesting in that it can be done even when watching TV.For starters, lie on your back, lift your legs up and return, starting your legs behind each other.This was done about 10 minutes.Exercise time will increase daily as the experience is set.
8. Broken scissors.We lie on the stomach.We lift our legs low and gently spread them to the sides, starting to hit them against each other.
9. Squats.With the help of this exercise, not only the buttocks but also the muscles of the press are trained.It is advisable to perform dumbbell squats.You can use thick books or get water in bottles.

All these exercises can be combined with massage, proper nutrition, and wrapped with clay, honey or healing mud.In this case, the results will be achieved in a short time.

Harmony

You can get rid of excess fat and sides, thanks not only to intensive workouts but also of daily exercises.Combined with power loads, this will be a double effective way to lose weight.Gymnastics include such exercises that largely train sides and stomach.

1. Lie on your back, your hands strongly, with your palms, take the floor.Slowly try to get your stomach with your feet and then straighten your feet.
2. Continue to lie on your back, bend your knees, do not tear your heels off the floor.The arms should be on the back of the head, the elbows divorce from the side.Exhale and tighten your torso to your knees, lie with your arms outstretched along your body, move your legs until your fingers touch the carpet over your head.Return to the starting position, lift your legs a few inches and hold it for 10 seconds.
3. Sit so that your back is absolutely even.The hands are in the hips.Tighten the press and then try to lie back and follow the 90 degree angle between your body and straight legs.
4. Perform a load with load.Slowly go back as if you were sitting in an imaginary chair.Hold in this position and then stand up.To complicate the exercise, you can do all this standing on one leg and rotate the hoop.But if you are not sure that you can handle the complication, then do not experiment.

Contraindications to loads

In all conditions, you cannot participate in pregnant and young mothers.During pregnancy, all exercises can increase the tone of the uterus and this will harm the child a lot.If you want to get involved in exercise, then it is better to go to yoga or special stretching exercises, which will improve flexibility.The women who have recently given birth will be desirable to return to physical activity gradually.Large loads can greatly affect health.This is especially true if a woman was not engaged in sports activities before pregnancy.

If there were any injuries, then the exercise is only allowed under the supervision of a doctor.First you need to visit the consultation and ask all the necessary questions about physical exertion.

Observing all the above recommendations, after a few months you can significantly improve your appearance.It is necessary to build a suitable diet.Only in this way will the beautiful appearance remain for many years.

You can also visit fitness centers, aquaerobic, physical education where they will show charging varieties.But the upper complex will already help to get in shape.