The stomach is a problem area for all of the lost weight and want to lose weight of the people. Fortunately, removing the fat from the belly it is not hard to with the help of the diet and complex of exercises. You can do this endlessly twisting, swaying to the press release, but not to go on a diet to lose weight in the stomach and on the side of losing weight, it is not going to work. Proper nutrition — is a great advantage to the achievement of outcomes.
The year
Any workout should begin with five minutes of warm-up. This can be a jump rope, hoop, running, and squats, in-place, tilt it to the side, and so on and so forth. Important to gently warm up the muscles and the joints, dispersing the blood, and prepare yourself mentally for your needs.
We then move on to simple exercises to lose weight and belly at home. In the first few weeks, don't try to change the sequence of the exercises, and all of the give you all the instructions strictly. If you can't do the number of reps, don't worry about it. After two or three years, you are the master.
Exercise
Exercise 1: alternate lifting of the feet.
Get down on the floor, having spread himself out under the blanket or on the carpet. The feet lift it up, as shown in the picture. Then, lower your left leg, without touching the lowest point of the floor, and then raise it to its original position. Then, you can do the same with your right leg, and so on. Keep up the exercise to lose weight in the stomach in the periods of 45 seconds.
From the train area below, and above the belly.
Exercise 2: twisting and lying down on the floor.
To adopt the position 1, as shown in the above figure, with the hands behind the head, the legs, bend the knees. Then, we got a chance to be alternately to the right and to the left of it. At the highest point of the exercises, you need to tap on the back of the back of the thigh. Repeat 20 times on each side.
Year 3: continue to burn in the mouth.
The following is an exercise for weight loss laterally in a very efficient way, and, despite the difficulty of its execution, unless the work is carried out in-house.
Take the first posture with the right hand, bend the elbow and place it on the right-hand side. This exercise requires extreme concentration and tension in the muscles of the belly and of the sides of the can. Once you have the correct location to start the movement from the waist up and down, taking care not to shrink the stomach at the bottom. After about 20 repetitions, then turn to the other side and do the same thing.
Assignment 4: curves from side to side.
It's such a classic for the fiscal year of the printing press in the house, but it's complicated twists and turns at the top of the repetition and stillness of the body. As well, occupying the top of the stomach, and the obliques muscles — the t. e. of the malfadadoe-of-mouth. The effort that is required to maintain the stem in position at an angle of 45 degrees, the cost of the static load.
Take it to his / her original position, hands in front of the other, as shown in fig. You can then begin to rotate your body in one and in the other direction, keeping the same angle of the horizon: of the 25 repetitions for each side.
Year 5: rock press, with swelling of the lower legs.
Here we are going to train you on the bottom and the top of the stomach, resulting in the destruction of fat women and meenenhumem. That is very effective in the occupation, carried out for stripped down history of the movement.
Then, lift your legs up, take a position on 1. Hands vocêtAguaem front of you, and have tried 30 times to play with their feet, such as that shown in fig. Everything is very simple to do.
Exercise 6: poocheReinferiore you lift the leg.
Again, there is nothing difficult in terms of performance, but for the first time, the number of repetitions may be, unfortunately that's not all. We head to the torso, and the legs were in a straight line, and don't let your butt sag and touch the floor.
Assignment 7: the rise of the torso and the legs.
This is the most complex but also the most effective from of exercise for weight loss in the belly and on the sides. You can make two types: one is lying on the ground, as shown in the photographs, or sitting on the bench. We consider it an option, so that you can make at home, because the store is not all that.
They are located on the ground, as shown in the picture. Do not extend your hands throughout the movement, then they should only help you maintain your balance. In the bottom position, keep your legs up in the air, without touching the heels to the sex.
For those who want to make the most rapid weight loss I would advise you to increase each and every year, in the following manner:
- put on your favourite music, to the music, they went after the other with no interruptions.
- up, get you out on the floor, placing your feet shoulder-width apart, and your hands, press and hold the time in order to form the letter f);
- we begin with the strong poocheReinferiore you tilt it to the left and to the right along the pins.
- then, without pause, to rest, to press, to press the cams of the jaw, and we rotate the torso to the right and to the left, as well as the remainder of the track;
- it is a very effective exercise-to-lose-weight side, which can be done in twenty minutes or so, after the lecture, and 45 minutes to separate.
These movements are simple to do, you can run it after every workout, and on any other day, for no less than 7 times per week. The main exercise we recommend to carry out in the course of the day.
We have analyzed the most effective exercises to lose weight in the belly, and the ears at the waist, which can be topped up by you, and in the process of learning and gaining experience.
A selection of exercise videos
In addition to your workouts, there are an awful lot of videos of the training sessions. I have picked up for you the most optimized and cost-effective.
In the first video, it's very detailed, it covers up the problem, leading to a professional fitness instructor and is well versed in the business. For some, it may seem that she is wide in the waist, but trust me, this is re-running a lot of different exercises.
The second video is less detailed, but it will be very helpful to you if you do decide to do it at home only. The girl has a good figure, and quite understandable, it explains it all.
In order to gain the results
Animals for exercises to lose belly and side, in combination with a diet will give good results in a short period of time. However, there are some nuances that can enhance the effect of the sport activities, and to reduce the time it takes to get the results.
- it's a good time for a cardio workout in the morning, after breakfast in the morning. The movement of energy, which is usually taken from a daily menu. In the morning, on an empty stomach, and the body by directly consuming the fat at the sides and in the abdomen;
- exercises to lose weight in the stomach should be strong, with an increase of heart rate. Pulse — an indirect index of the intensity. Thus, for example, for women under the age of 30, and a resting heart rate of 65 beats per minute, ideal heart rate for weight loss is 109 beats per minute, or 18 per 10 seconds. To calculate your ideal heart rate, you can using the online calculator;
- for weight loss need to sweat it. If you don't sweat it, just means to change, and work-intensive: the feeling of being in the will;
- exercises to lose weight in the stomach should be performed on an empty stomach and do not drink while you are on the water. Distributor of current and / or cardio-training is often accompanied by the consumption of a large quantity of water, but not in this case. It may be a pain to you what the gurgling in my stomach, shifting and not giving it to you give it all to the full.
- to lose, dinner is in the evening. After a physical practice to accelerate the metabolism to unprecedented levels in the furnace by burning everything that comes from the stomach. And if your stomach is empty, it uses the fat under the skin.
Exercises to lose weight in the belly and on the sides
- Classic, and proven in the survey. Starting position – stand with your back straight, and set your hands on your hips. The feet are shoulder-width apart. Need to cower and pull to your hand, then return to the starting position. Looking for the right breathing – inspiration, squatting, on the expiry of – the-rise. The number of repetitions to 15.
- Twist. Starting position – lie on the floor as well, so that the back was to him, firmly stretched. The legs bend at the neck and back of the hands, the back of my head, so his elbows were arranged in a different direction. It requires to breathe, to get up from the ground, the head and the blade, exposing it on the chin, to the top, and then, as if he was trying to get a hold of them on the surface of the roof. By the time you reach the highest point, and as strong as possible to stretch the waist, and in just 5 seconds and freeze. Then, exhale and return to starting position. You need to perform 12 reps. Through this exercise, and training of direct muscles of a stomach.
- A letter from the legs up into the air. The starting position – do I need to sit down on the floor, and you accept, a support for the hand, which is laid back. It is necessary to remove those states near to the foot, and don't crack them, drawing in the air with the numbers from 0 to 9. The breathing needs to slow and deep. Repeat the exercise 3 times, after that rest for 30 seconds.
- The Tuk-tuk drivers. The starting position to lying down on a hard surface, stretch the arms and legs. It is necessary to lift the feet off the ground, at a height of 30 cm into the air and lightly hit with 3-5 feet of each other. After that, it increased slowly return to the starting position. Repeat the exercise 9 times.
- On the bike ride. Starting position – lie down on the floor, and hands behind his head, and shook the hands of his castle. It is necessary to raise the legs at an angle of 30 degrees or less, and you can get a chance to be one of the so-called imaginary brake pedal. An approach that takes a minute or so. You need to perform many repetitions with an interval of 2 minutes between them.
- The exercise, carried out with the help of a pillow. Starting position – lie on your back with your hands to pull you up. You will have to keep his feet on the pillow, and he's drawing circles in the air, starting with the small ones and gradually coming up to the big one. In the starting position again, in reverse order, from big circles to small ones. You should draw on a minimum of 30 laps into the race.
- The ski lifts. Starting position – lying on the floor, hands behind head, elbows, and when you look in a different direction, and the bending of the legs and the arms. Breathing in, raise the pelvis up to the formation of a straight line with the knees that are weak. In the most of time and frozen for a few seconds, and put more pressure on your muscles. Then, exhale and slowly increased back to its initial position. Run 3 of the repeat.
- The flame of a candle. Starting position – lying on your back, and stretch out his hands to the side of the body. You need to raise your legs from the floor were perpendicular to each other, and cross them in the air. Of the foot to the hand. After three years of cross-holding one's breath, keeping the legs extended. And then go back to the starting position, first pull down on the pelvis, and the feet. The breathing is meant to be accurate – the entry elevation of the legs, and on the out-breath, return to starting position. For the beginner exercise, it is a very complex one, so it should be enough for up to 5 reps, increasing the level of training you can increase this number up to 15.
- Roly-poly. Starting position – lie on your back and place your hand on the side of the body. You need the reclining position to the turning on of a increased very slowly, leaning forward to the point at which the finger does not touch the stop. In the same way, it increased slowly return to the starting position. The feet and the shoulders during the entire run-remain good. On the in breath repeat the previous exercise – a survey of the inspiration, and falls on the out-breath. The News — Exercise For Weight Loss Belly Photo
- Help. Starting position – lie on your back with the opening for the head in his hands, and bent the knee to the foot. Have right to stop to throw through the left side, and with a little lift of the torso, rotate it to the right. In the 5 seconds that stretch out the whole body and hold your breath. Once you return to the starting position, and after 7 attempts to do the same exercise for the other side.
- Gymnastics at the rim. The practice can be purchased, such as a ring made of metal, and the blasphemy against the Rim, with an array of nozzles and the greater the weight. The weight of the wrapper should be in the area of 1 to 2 lbs. If it is less, then the effect does not appear, and the more heavy-handed, and then keep track of the classes you will be bruises, and the wounds in his side. Once you acquire the wrap, you can get the cheer on, to begin with, in a clockwise direction, then against it. There is complete freedom of choice – the feet can be together and in order. The occupation with the rim of to help you forget about such problems as be removed, the distortion of the skin, and even cellulite. In addition, to increase flexibility and agility, and to enhance the work of the sat.
- The mere discharge of static, but no less effective. Position to start in. The exercises to carry out can be, and even sitting down on the job. It requires to breathe and put more pressure on all the muscles and draw your stomach, and stopping at the position for about 10 seconds. After that, exhale, and relax. After a rest for 30 seconds, and repeat 10 times.
- Exercise, clean, ideal to wipe off any excess with the lower part of the belly. Starting position – lie on your back with your arms extended, feet and head to the heel of the head, the shoulders and the backs were firmly pinned to the floor, and his hands bound together behind his head. You should lift the left leg to form a 90-degree angle to the stretching of the abdominal muscles, the inferior, and attaching the left leg to the right. Freeze for a few seconds, and then slowly increased back to its initial position by releasing the first on the left, then the right leg. Repeat the exercise 20 times.
At the moment, more than enough videobook with exercises to burn fat in the belly area. You can very easily deal with and for him.
Not necessarily, it is important to remember that, it's a complex exercise to lose weight in the stomach, and it is always done with a warm-up to warm up muscles, if the exercise is separate and is not included in the total, the complex will be on the board. When you run the same number of classes, the exercise carried out at the beginning, and there is no need to complement its completion prior to the lectures on the stomach.
Once you have mastered the above exercises you can perform at home, without spending time and money at the gym, just a few weeks after you see the first results, which, to put it in to reduce the volume of the waist is, the more fit, the muscles and the skin, the higher the health and the mood you are in.
Enjoy each and every day that passes and she gives the other a radiant smile and a good mood!