From this article, you will learn some exercises to lose weight and side

Stop getting into their new favorite things?Is there a ugly barrel, which is why confidence in his perfection is gone?Every second is faced with this at different stages of life.Today, more than 60% of men and women around the world are dissatisfied with what they see in the mirror every day, and are very looking for options to overcome overweight problems.

Want a flat stomach and a beautiful waist?Exercises for weight loss and sides are an excellent solution for those who dream of returning harmony.In combination with a balanced diet, you will achieve great results faster and more efficiently, which will stay with you for years.

Why is weight growing

The amount of small fat is the norm for any person.It provides the protection of bone and organs from hypothermia, any effects from the outside.Excessive deposits have become an opportunity for anxiety.You can get rid of them with exercises and, for example, a fascinated diet.But before you create a training program and determine with nutrition techniques, you need to know for what reason "up":

• Reduces metabolism.The older people become, the slower they have metabolism.It becomes more difficult for the body to digest the food, which gradually leads to a set of overweight.Maybe you've seen many times that your loved ones, friends eat a lot of fat, sweet, while the figure is still thin, and you start in, as in the yeast, from wherever the bun.This is due to metabolism, which is normal in the first case, and reduced - in the second;
• Genetic predisposition.Scientists have proven that the presence of fat deposits in the body is directly related to human genetics.If the relatives in older lines experience weight gain, then you will have a tendency for excess fat;
• An inactive lifestyle.If you move a little, don't do anything, even the smallest physical effort, then you will not be avoided at least a few pounds that will be very difficult to overcome this table;
• Eat too much.Any eating excess is the leading cause of overweight.In particular, if it is combined with an inactive lifestyle, the fat will accumulate several times faster;
• Incorrect posture.Always bowing, fat will gradually accumulate in the stomach.To avoid this, you must always maintain your back;
• Changes and hormone failure.When a woman or a man reaches an adult, a serious hormone change occurs, a variety of damage is also unusual, inevitably involving weight.

Why it is important to do exercises for thin waist and flat stomach:

• The threat of cholesterol increases.With weight gain, the percentage of cholesterol in the blood also grows.Excessive content leads to poor health, emergence and development of many serious illnesses;
• Risk of stroke and heart attack.This applies to people who are 40 years old with more than 30 weight indexes. In this case, blood vessels are worsening, the burden on the heart increases several times.All of these in the complex provide additional risks, possible stroke, heart attack;
• Slow blood circulation.Collecting fat makes the burden enhanced on the internal organs.As a result, nutrients are worsening, blood circulation slows down, which ensures deterioration in well -being, increasing the risk of cancer development;
• Reduces immunity.Excessive weight leads to a decrease in metabolism, a violation of hormone background.The body weakens and becomes more vulnerable to various flu, viral disease.

It is important to get rid of the stomach and sides with the most effective exercises not only for a beautiful appearance.It is also useful for the health of the whole organism.There are several medical indicators where physical activity is important:

Effective training to lose weight and sides:

• Home training must be carried out regularly;
• True to all parts of the body involved;
• For greater efficacy, a competent dietary diet is realized.

The abdominal and side muscles form a strange "corset".Other muscle work on the back, back, and inside of the hip depends on their condition.Only a set of competent exercises will always keep the body in perfect condition.The result depends on the initial amount of fat deposits and human mood to lose weight.

Before choosing the appropriate physical activity, keep in mind that any motor activity in combination with the diet has a comprehensive effect, and not only affects the selected area:

We offer the following exercises that will help at home make your waist and elastic stomach and lean fat.

Rotate:

• We lay on a gentle gymnastics carpet.We bend our feet on the knees.It is necessary that even in crooked conditions, they stand evenly on the surface of the floor, with the whole leg;
• We put our hands behind the head;
• We inhale deeply, and begin to lift the upper body.Each increase should be accompanied by breathing;
• When lowering the body, we slowly inhale.After full back on the floor, we repeat the training again;
• We make 2-3 approaches 10 repetitions.

This is one of the main fitness exercises for the stomach newspaper.It's popular with experienced athletes and beginners.Accessibility, simplicity of implementation makes a rotation for universal training.Indeed, to work on each muscle group effectively, there is no need to visit the gym.According to this, this exercise is one of the most common and very popular today.It is not considered the most effective, but the skin is very good.If you combine it with nutrition, you will quickly see excellent results.

Back turn around:

• Located with your back on gymnastics carpet;
• We have feet so they are perpendicular to the floor, while the feet are completely on the surface;
• We put our hands around the body with the palm of your hand;
• On exhale, lift the lower body, bring as much foot as possible to the chest, touch slightly and remain for a few seconds;
• At inspiration we fall into the starting position;
• We made three ten -repetition approaches.

Crane or Twisting Reverse is one of the most effective exercises to study the bottom of the newspaper.The technique of rotating -Mut is relatively easy and easy to access even to beginners.The reverse crane most affects the lower area of the rectal abdominal muscles.However, as all the abdominal muscles are always working together (they cannot be separated), do this exercise, you immediately train the whole newspaper.And this makes such training very, very effective.

A study in which the measurement of electrical activity of the muscle tool was conducted during the performance of this exercise has shown a high efficiency in turning upside down for the development of the newspaper.That is why this exercise can be with the most effective ten.

Spit Twists:

• We lay down with your back on the gymnastics carpet, and take a starting position, lead your hands to the neck;
• We bend their feet so that they do not touch the surface;
• We raise the upper part of the body, while turning the shoulder to the side.Кога дает Now повороo правогого плеча, леваhatian час о н н ж ж ж ж ж;
• We repeat the movement for the left shoulder, just like the right;
• Repeat 12 times.

To reach a strong and emerging newspaper, you need to do not only rotate the newspaper, but also turn oblique.They not only participate in the creation of side contour, but also protect the spine from injury.

Twists spit may look like an easy exercise.But in the journey between the approach to rotating and the body aid there is a amount of subcutaneous fat in the stomach.Therefore, do not try to balance the newspaper in the newspaper with poor nutrition.Compared to other muscle groups, the abdominal muscles are not very large.To burn calories, the best option is a cardio load.If you are not ready to work on cardio simulators for hours, then food is a major factor in achieving the results.

Rotate with raised feet:

• We lie down and pull your feet (you can cross it);
• We do the body, just like classics;
• We take a deep breath while dropping, breathing while lifting;
• We take three approaches 10-15 repetitions.

Popular exercises, performing the entire muscle of the abdominal trains, also include horizontal and oblique muscles.

Among the many exercises in the newspaper, the most effective is different turning options.This turns to your raised feet - a good exercise to study all the newspaper muscles, as well as its relief.Naturally, flat stomach is available only in a combination of regular competent training and nutrition.During drying or with full nutrition, subcutaneous fat is burned, and muscle release becomes clearer.Drying is a temporary diet, it will be better and more stable results with proper nutrition.

Planck with turn:

• Place in the starting position - the knee/elbow is located on the surface of the bar;
• We make sure that the cervical and spinal cord are evenly placed.We look right in front of us;
• We lift the knees from the floor, and put the feet on the socks;
• Therefore, we hold without a 30 -second movement.It is important that breathing is not difficult;
• We repeat the training for each side of the same amount of time.If the physical form allows, then you can stand in 1 minute.

What is a useful bar training?In terms of, the benefits can be divided into several components, such as the benefits of back, feet and newspapers.

Also the dynamic version of the side bar, but more complicated in implementation than the previous one.When implementing it, the body uses more kcal, so it suits the training program on fat burning.For the newspaper, such variations are just a fire, based on training reviews.

He worked very well behind him, hips and presses.

Start with a turn:

• Lying on the surface next to;
• We transfer weight to elbow/ right hand and matching legs.It is important that the hand in the bent forms the right angle;
• Put the left foot on the right.We hold the lower limbs evenly.Raise the hips from the floor;
• We hold this way for 30 seconds.

Unlike the classic version, the sidebar actively involves oblique abdominal muscles, helping to strengthen the hips, and back.Properly set techniques in the early stages are the key to success and progress.The bar has been created more to diversify the training program and perform as efficiently as possible.I like to put this exercise at the end of the training to immediately spend strength and energy on basic training, and then complete the newspaper on the newspaper.Like active physical activity, this exercise, done with the right technique, only benefits the body.

Lugs:

• We took a small step with the right foot and bent it.After the use of this position, muscle tension in the femoral part is felt;
• We raise our hands in front of us parallel with the floor;
• We took important steps with the left foot, and sat down a little.The right thing in this case is still behind, but with the increase in socks;
• The back during the movement should always be flat;
• Repeat attacks;
• We make 15 repetitions on each foot.

If you have never done your stomach training before, then you will definitely make an effective attack.

Lunges are basic exercises designed for the development of back and hip muscles (especially quadriceps).It's very popular in all sports.It can be done with your own weight, and uses special equipment: rods, dumbbells, Smith simulator.If you see how professionals make attacks, it may seem very easy to do.But this is not the case.Before you start, it has to work for a few weeks with your own weight and use the equipment.And then add the load.There are many types of attacks.In the framework of this article, we will understand only the most popular of those who use male and female athletes in bodybuilding.

Tilt to the side:

• We wake up straight.Raise our hands over your head and fold together;
• We made the intersection to the right.Ideally, so that the trunk of the body is bent as much as possible - the stretch on the left should be felt.We stay in a position for 15 seconds;
• Carving back to the starting position;
• We make a repeated tendency in the other with the same delay for 15 seconds;
• Once you get used to "delay", you can increase their time, for example, for 30 seconds.

The tendency to the side is a very simple, but effective exercise for strengthening the oblique abdominal muscles that affect the size of the waist.This training is common to everyone from school Physical Education lessons.

In this exercise, the external abdominal muscles are loaded.With good studies with additional loads, they become significant, but for this it is necessary to sit on a diet to eliminate excess fat layers (if any).

If you make a tilt, you can do it on a small crooked foot.

"Vacuum":

• We stand on four, holding this position with the help of knees and elbows;
• We took a long breath.Currently, the newspaper should be as relaxed as possible;
• Exhale and at the same time draw in the stomach, relieving the newspaper;
• We do not move for 30 seconds;
• We repeat 2-3 approaches 15 repetitions.

This is a static exercise for the development of the internal muscles of the stomach newspaper (in particular, horizontal muscles and diaphragm muscles).

This exercise is perfect for working on a stomach newspaper.It is based on breathing.

To learn how to make stomach vacuum, you need to practice this exercise regularly, at least 2-3 times a week.The possibility of breathing for longer gradually increases, and the ability to create a variety of abdominal muscles with conscious efforts will grow.Finally, this allows the newspaper to swing more efficiently.

Increase the hips that lie:

• Lie down, extend your hands throughout the body, palm to the floor;
• We bend the feet on the knees, laying to the side, while not forgetting that the feet should stand right on the surface;
• Slowly, slowly, lift the hips with the lower back.The rest of the body should remain real estate in the carpet;
• We bend the back slightly and the gluteal muscle tension.We maintain this position for a few seconds, fixed;
• We returned to the initial position;
• We repeat 10-15 times in several approaches.

When the pelvic lifting training occurs, it is from the position that the deadline in a short time can be achieved tightly, relieving and elastic buttocks.This is because of a good training study of muscle tissue located in this area.In each complex, which, to one degree or another, aims to cultivate the bottom of the human body, I mandatory including the implementation of the gluteal bridge.The implementation is available and, moreover, it is advisable for professional athletes, but also for beginners, to maintain a good physical form, in addition to the higher level.The backbone of the pelvis has some undeniable advantages that help achieve a beautiful hip, both among the fair and men's sex.

How to choose a physical exercise to lose weight of bombs and sides:

• Medical/Contraindications Indicators.For example, people suffering from osteochondrosis are best left by training with sharp movements.Patients with heart problems and blood vessels should leave weight lifting, walk;
• Goal.The larger the goal, the more complicated and effective the training set should be.If you only need to remove a few pounds, then simple exercises will be enough in combination with a low diet.For greater effects and acquisition of sports forms, it is important to do cardio training and practice for newspapers;
• Conditions.If you always go to the gym, then the opportunity to practice using various simulators.If not, it is necessary to choose the exercises that can be easily done at home in a repair way.

Before starting to remove sides and stomach, it is necessary to create a program.Training performance without thinking may not have the desired effect.The training set is selected for everyone individually, taking into account body characteristics, early physical form and body parameters.Experienced coaches should address this issue.

For consultation, there is no need to visit a sports hall, a fitness center.A expert training is enough so he can choose the right training and make a plan.It also shows the techniques of doing some movement.

If there is no way to contact the coach, then you can do general training, for example, do charging in the morning.However, keep in mind that there is not much effectiveness from it.It is best to try to create a training plan in person, but with compulsory accounting the following factors:

Removing the waist and stomach is not as difficult as it looks at first glance.The main thing is to properly adjust and create programs that will help quickly achieve the desired goals.And we'll help you with this.