Exercises to lose weight and sides at home

Fitness coaches around the world are developing new exercises for weight loss of the abdomen and sides so that women remain scarce.Obesity becomes a real problem of humanity, it must be fought completely.Physical exercises in combination with correct nutrition provide a quick and constant result of weight loss.

The most common causes of abdomen and sides

Often, the exercises for weight loss on the sides give a good result in combination with a diet. A sedentary lifestyle, irrational nutrition at the base of obesity. In addition, the stomach and sides are covered with fat due to stress, lack of sleep or due to diseases of the internal organs.The exercises developed specifically for weight loss will help to remove fat on the stomach.The main thing is to perform them correctly and regularly.It is necessary to combine exercises to lose weight and sides in women with dietary nutrition.Otherwise, you cannot reach the desired harmony.

The best exercises to lose weight and sides

Among the many types of training, the best are effective exercises designed for weight loss of the abdomen and sides.They are the ones who make life thin, form a beautiful posture and make the figure of a female. A complex of this type is appointed by Guy Gasper, fitness instructor, author of the methodology. The complex includes 10 special exercises to lose weight in the stomach and sides.The classes strengthen the right and the oblique muscles of the abdomen, as well as the back muscles. The lessons to lose weight of the abdomen and the sides of the Gasper are so easy to perform that it has even been called "abdominal press for mannequins".The most interesting thing is what exercises to lose weight and gasper sides are included in this complex:

1. Heating.It is mandatory and requires only 4-5 minutes, it helps muscles to warm up, prevents stretching, injuries.
2. This is followed by static exercises for weight loss of the abdomen and sides.
3. Stretching.

Subsequently, all the exercises aimed at losing the abdomen and sides with the images will be examined in detail.

Twist

Various types of twist are included in the top 5 of the best exercises for weight loss of the abdomen and sides.They allow you to process the abdominal muscles of the rectum, create a relief print.The most common option for weight loss training is on the floor.It helps to burn the fat and pump the upper print with a minimum load on the lower back.Lying on the floor upside down, folds the legs with a right corner on the knees.The hands are behind the head, the elbows are divorced on the sides.Squeeze the print, raise the shoulder belt from the pelvis floor without hitches.Fall slowly from the tip point to the source.

 Planck

The most effective exercises for weight loss at home are based on the use of their body weight.Planck is a universal training of a large muscle group.Not only will it provide the weight to lose the abdomen and sides, but will radically transform the figure for the better. Is performed as follows:

1. The starting position is lying on the floor, the legs are parallel, the forearm of the envelope on the floor, the elbows are exactly under the shoulders.Inhale.
2. Exhale: install your feet on your fingers.Support: on the fingers of the feet, on the forearm.The rear is equal, there is no deflection, the muscles of the legs, the abdomen, the buttocks are in tension, the feet are the closest possible to each other.
3. When the muscles are too tense for unpleasant sensations, sink without hitches on the floor.

Reversal

These simple exercises effectively contribute to the weight loss of the abdomen and sides at home.Correctly, they are carried out as follows:

1. Starting position - lying on the floor (the hands are straightened).Legs: lightly folded on the knees.
2. Raise the legs upwards, raising the lower back of the floor without hitches.
3. In inspiration, slowly lowers the legs and the bottom of the back.Amplitude - abbreviated,

Inclined to the sides

These phizpraining protozoa are suitable for weight loss of the abdomen and sides of the house.It is easier to perform them easily - simply keep your back uniformly and rest on the side with the desired breadth.At the same time, one hand is on the belt and the other is raised.For a good result, it is necessary to perform the exercise 100 times or more on each side.To improve, you can take a weight in the form of dumbbells.

Stairs

Training for weight loss of the abdomen and sides will be particularly effective with the "ladders" exercise, which involves a large muscle group, tones the whole body.It is performed in this way:

1. IP: mild emphasis.Stop their hands, the legs should be the shoulder apart.Custody in the palms and socks of the legs.Keep the right body without a deflection in the back.
2. Inale: Sforza the press, pull one knee on the chest without deviation on the sides, the rear part is straight.
3. Exhale: put your leg back without relaxing the print.Repeat for the other leg.

Oblique twisting

This type of exercise is effective for losing weight.The photo shows how the oblique muscles of the abdomen are involved.The correct execution algorithm:

1. The initial position: lying on the floor with the legs bent on the knees, the hands are crossed on the back of the head, the feet are pressed on the floor.An ankle of one leg is on the knee of another.
2. In inspiration, he begins to lift the body, turning it.The elbow of the left hand strives to touch the opposite knee.Change the position of the legs and do it on the other side.
3. Go down, but not to the end.Work in short amplitude on the tension of the oblique muscles.

Twist

This exercise makes the upper and lower abdominal muscles work.IP: lying on the back with his legs raised.At the same time, the ankles are located on the parallel floor of the line, the knees are on the same line with the pelvis and the hands behind the head.With a tense press, it lengthens the knees and the chest against each other, while the sides and shoulders break from the floor.Repeat - 10 times.Relax and then repeat 10 times.

Planck with turn

These complicated exercises to lose weight and sides with a photo will help you not only life, but also the buttocks, the hips, the legs.The bar with a turning point is performed according to the scheme:

1. IP - A classic bar, emphasis - on the legs, forearms.
2. Inale: turn, take the position of the sidebar, resting on the forearm and on the fingers of the feet.
3. The left leg and the arm are stretched in the opposite direction upwards.
4. Fold the arm, the leg, pull the knee to the elbow.
5. Dilute the limbs again in different directions.
6. Back to the IP and repeat the other side.

Lunches with curves

IP, the legs are located at a distance of 15-20 cm, at the level of the hands of the lower ribs.The stomach is pulled, the rear part is straightened.We walk right with the left foot and turn the body on the right.At the same time, the tip of the left leg looks to the left.Go down into the enlargement, straightening the right leg.Back to the IP, repeat the other side.

Empty

This is an interesting way to lose weight in the abdomen and sides.Generally, exercises for the abdomen and sides develop the press muscles, while the void elaborates the internal muscles and the opening.The exercise is performed as follows: you have to stay straight, make a deep breath, then exhale and drag the stomach.Tighten the print, try to tighten the navel to the vertebra and under the ribs as much as possible.Solve the position for 10-15 seconds, slowly inhale through the nose and weaken the muscles.Inhale deeply with the diaphragm 2-3 times, repeat, making 3-4 approaches.

Secondary attacks

This training helps to create a beautiful relief of buttocks, legs and tighten the figure.To do this, you have to get up, spread the width of the shoulder of the feet.The rear is straight, the hands - in front of the chest, bent to the elbows, the print - in tension.At the epraction - a large step towards the left foot to the right corner in the knee.At the epilation - Go back to the IP and repeat the other side.

Strong legs and buttocks will help visually reduce life!

Fitness instructors are recommended for novice exercises to lose weight and sides to be combined with other types of loads used by other muscle groups.Therefore, it will be possible to harmoniously develop the muscles, making the figure beautiful.

Pass and buttock exercises at home

These simple workouts can even start, but with regular lessons, the result will not go for a long time.

Squat

Make sure to add exercises to lose weight and the sides at home, the sides and the training legs.The most famous are the squats.

IP: standing, legs - shoulders widths, socks are divorced on the sides.The knees are directed towards the socks.The body weight must be transferred to the heels, press the feet on the floor.The rear must be slightly beaten with a boat, but not round.The mosque is straight, without forward inclination.The knees are prohibited to take inwards and dilute when they lift from the lower point.At the beginning of the exercise - a deep breath, in the end - exhale.

Fins

The simplest training are the best exercises to lose weight, as they are clear, do not require special skills and bring a quick result.The lunges help to maintain the whole figure.Take a step forward with the right foot, the tip is a little inside.Mote the rear left leg and at the tip.Hands: on the belt, the case is equal.Folding the left leg, go down until the right corner forms on the knees of both legs.Exhale, push out, go back to the IP, do it on the other side.

 Berpi

At first glance, Berpi seems to be a simple exercise to lose weight, but it allows you to carefully process all the groups of abdominal muscles, buttocks, hips.It is performed in this way:

1. From the standing position, make a squat, rest the palms on the floor.
2. Remove both legs by completing the bar on straightened hands.
3. Tighten the legs in the hands.
4. Get up, jump up, beat your hands over your head.
5. Without a break, repeat points 1-4.

Race

Running is a classic way to lose weight, to strengthen health.First you should walk with a quick step, heating the muscles.At the same time, develop a respiratory strategy.Inale - one step, exhale - three steps, as comfortable.So you can add a rhythm to the race, quickly.This training should bring comfortable sensations without lack of breath, pain.

Gemini of the legs on the sides

Abstract Hip is effective exercises to lose weight and priests.The IP can be standing on the floor, lying on one side or four -legged side.Get up without hitches and hold the support, it is necessary to filter the buttock muscles and take the leg as much as possible to the side.

Bury Bridge

This exercise to lose weight of the abdomen and buttocks at home like many women for high effectiveness.IP: lying on the back with the legs bent on the knees, the feet are well rest on the floor, the arms along the body.In inspiration: squeezes the buttocks and lift the hips, delay for 2 seconds, squeeze the buttocks very much, exhale and go back to the IP.

A series of exercises for weight loss of the abdomen, sides and legs

In order to get rid of the hated fat deposits, a series correctly composed of exercises for weight loss of the abdomen and sides is required. He must take into account the initial data of the losing weight: his weight, possible health problems.Gymnastics to lose weight and sides with a great weight should be saved.This will help to avoid hurting joints and ligaments.The exercises for weight loss of the abdomen and sides must be performed at least 3 times a week.Install the duration of training with your well.The suitability of the house for weight loss of the abdomen and sides should not cause exacerbations of chronic diseases.Make sure you start lessons with a heat -Up, finish with stretching.

Following this graphics in a week you dedicate to the exercises for weight loss at home at home 3-4.5 hours.This means that you will soon reach the desired physical fitness.After 30 days, the exercises to lose weight and the sides will become the usual lifestyle, harmony and grace will replace the lush forms.

How can you accelerate weight loss?

In order for the weight to go as quickly possible to lose weight and sides at home, it is necessary to integrate with correct nutrition, cardio training, modern cosmetic procedures.Nutritionists recommend using drugs to reduce weight only in extreme cases.The use of sports nutrition will help to lose weight faster without loss of muscle mass, accelerates the metabolism.

To establish food

When you lose weight, it is recommended to eat in small portions with a pause of 2 or 3 hours.It is important to eat the last dinner within and no later than 2 hours before the night rest.In one day, try drinking about 2 l of pure and non -carbonate water.Pay attention to the list of useful products, port them to fill in a diet.Minimize harmful foods or completely exclude.

Add cardio training

It is difficult to overestimate the importance of cardio training for weight loss of the abdomen and sides at home.Experts I recommend that you combine cardio with resistance exercises to obtain the maximum combustion effect of fats.

Add sports nutrition

A variety of sports nutrition helps to quickly tighten the body at home, preserving muscle mass.These products are classified according to their effects on the body:

• Thermogenic;
• diuretics;
• funds that reduce appetite;
• block calories;
• Stimulants of metabolism.

Fitness instructors recommend not to replace the abdomen and sides exercises with a sport for rapid weight loss, but to use the synergy of these two resources.

Conclusion

If you decide to adjust your figure, the physical exercises to lose weight and the sides will become the fundamental factor of your strategy.Other resources must be connected to them - adequate and modern sports nutrition, cardio training and, above all - perseverance, faith in their strength, good motivation.Having combined all the factors together, you will surely arrive at the goal.