In modern society, the standard of beauty of a woman is a slender figure.What to do if your favorite skirt sits too tightly on the waist, and jeans treacherously stick out fat on the sides?
It should be understood that it will not work to remove fat deposits only on the stomach or hips with special exercises.Both regular physical exercises and the observance of a special diet to maintain the body in good physical shape will be necessary. Alas, folds of hated fat on the stomach arise unnoticed and quickly, but go long and reluctantly.That is why we have prepared professional exercises for losing weight and sides!They will help you in achieving a cherished goal - to get rid of excess weight!
Detailed guide to get rid of excess fat
So, it's time to get together with strength, throw off laziness and start work on your figure.Physical activity is the best medicine for unnecessary fat!
Exercises aimed at burning fat and weight loss in the abdomen at home must be carried out regularly.It is constant exercises that give a visible, positive result for weight loss in the abdomen.The effectiveness of exercises aimed at burning fat on the stomach depends on the regularity and your willpower. But how joyful it will be, when when making control measurements you will be pleasantly surprised by the results of losing weight and reducing the volume of the abdomen in a week.
Council!For losing weight and sides, it is important to use the exercises for women, since in men obesity occurs in a different type.
Move more!
Women always move much more men, but this does not free from classes aimed at reducing fat on the stomach.The fat -burning training will not take much time, but will relieve fat accumulations on the stomach exactly where it is necessary.
Больше двигайтесь!
Женщины всегда двигаются гораздо больше мужчин, но это не освобождает от занятий, направленных на уменьшение жира на животе. Жиросжигающая тренировка не отнимет много времени, но избавит от жировых накоплений на животе именно там, где это необходимо.
Effective physical exercises for losing weight and sides provide for active movements, drive laziness, move more!
Be sure to eat wisely!
During training, you need to eat properly and efficiently.Any physical activity with improper nutrition will be useless, you will not be able to lose weight!In order for you to know that you should not use, we will give several important tips in the next chapter.
Food products during weight loss must be carefully selected, but for starters it is important to change the diet.Only by thoroughly changing your diet, you can not starve and at the same time, significantly reduce the weight.
- Gain courage and exclude, or try to reduce to a minimum, in the diet are quick carbohydrates (sweet and flour first).
- It is necessary to limit the use of table salt, it also contributes to the appearance of unnecessary water in the body (edema). Reduce portions up to 200, eat more often, no less than less than less than4-6 times a day.
- Be sure to drink at least 2 liters of clean water per day.Water plays an important role in the metabolism and promotes the weight loss of the body as a whole, including the abdomen and hips.
- Get away from fatty varieties of meat and fish, give preference to low -fat meat varieties: poultry, beef, rabbit.Cambala, polish, cod are more suitable from fish.
- It is better to cook food for steam, bake or just cook.
- Refuse fast food!
- Rules for performing exercises for the abdominal muscles at home
An important point in training is the choice of time, you can not start charging and exercises for the abdomen after eating.Try to start the exercises on the empty stomach, immediately after sleep, or 3 hours after eating.It is at this time that the body is more actively tuned to burning fats.
- Важным моментом в тренировке является выбор времени, нельзя начинать зарядку и упражнения для живота после принятия пищи. Старайтесь начинать упражнения на голодный желудок, сразу после сна, или через 3 часа после еды. Именно в это время организм более активно настроен на сжигание жиров.
- With morning gymnastics, in exercises for losing weight and hips, do not use sports shells for weighting.The use of such shells leads to an increase in muscle mass in problem areas and a visual increase in volume.
- The main condition for achieving the results of weight loss of the abdomen and hips is the regularity of classes.How often and for a long time I will proceed training - decide for yourself, the main thing is to follow the graphics every day.Throw out laziness and do not allow long breaks in the classroom.Exercises should give pleasure and a feeling of easy fatigue.
- Exercises for losing weight and hips must be alternated with exercises for losing weight, sports walking and regular run.
- Start for weight loss and sides from the warm -up.During the warm -up, muscles are heated, blood circulation in the body is accelerated, the amplitude of movements in the joints expands.Thanks to this, injuries are warned.
- Those women who are strongly determined to put the figure in order should know which exercise should be done during charging to remove fat on the stomach and hips.Below in the article we will give the most common options for training, but if possible it is worth getting a professional specialist consultation.
- To achieve a result in losing weight, sides, it is enough to choose a complex of 5 exercises to perform them alternately, in three approaches, each exercise to repeat at least 30 - 4 times a week.During sports, carefully follow your feelings and pulse.Do not overwork!
Plan of execution
Strong at home must be correctly and not missing classes, you can take children to accomplices, they will have fun to engage in next to your mother.Together with a good mood, do exercises for losing weight, hips and sides, and the result will be no worse than when working in the hall with a coach.The main thing is to adhere to simple principles:
- Start training with a simple warm -up on the whole body, work hard in the shoulder joints, joints, hips, hips and legs, dance to your favorite music.
- The next step to the slender body is followed by effective exercises for losing weight of the abdomen and sides, such simple exercises as slopes include this.Tilts carry out 10-15 times in advance and back, then to the right and left.Try, pull the muscles, try to get your toes.
- Available way to lose weight and hips at home is an exercise with a hoop.To enhance the effect, purchase a hoop with massage nozzles.When the hoop rotation at the waist, the work of the muscles of the abdomen, hips, back, buttocks and legs intensifies.More calories are burned in the exercise with the hoop, which leads to active weight loss.
- Next, do not forget about squats, this exercise forms the muscles of the lower abdomen, buttocks and legs, and contributes to their weight loss.
More effective exercises for increased weight loss of the abdomen and sides - in the position of lying on the floor.Start classic exercises for quick and effective weight loss (these are a variety of swings with your legs and hands, rotations of the body in a lying position).All people have different physical training and must be reasonably approaching the loads ongoing, especially for exercises for weight loss.
Let's take a closer look at 10 simple exercises for losing weight and sides at home.These classes are suitable for novice enthusiasts and advanced lovers of home training to combat fat accumulations in the abdomen.
Cardio-exercise for the abdomen
Cardio-training (aerobic training) is a combination of certain exercises aimed at increasing the frequency of heart rhythm and increasing blood flow during loads.At the same time, the entire cardiovascular system is trained.Cardio-reoperation prepares the heart for more serious loads and necessarily enter into the exercises for the abdomen, reduce the fat layer on the hips and training of the muscles of the legs.During effective cardio exercises for losing weight and sides, it is necessary to regularly measure the pulse (it is better to use a pulsometer).
Cardio-training are the most effective exercises in the complex, especially for losing weight of the abdomen and sides, as the calories are active, and accordingly the decrease in the fat layer.
Attention!We offer to consider three simple exercises for quick “pumping” press and sides.
| Frequency
Classes |
Exercises | Action | Result |
| daily | Lie on the back to the floor with elongated legs.Raise the upper body of the body as low to the legs as possible, the hands are fixed behind the head.We perform 3-5 approaches up to 15 lifts each.It is necessary to relax between the approaches of at least 30 seconds. | Enhanced aerobics for strengthening the abdominal muscles. | Minus 2-3 kg per month |
| daily | lying on the floor lift your legs at right angles.During lifting, legs cannot be placed on the floor.We make 10 lifts in 4-5 approaches.
Rest between approaches of at least 30 seconds. |
There is a training of abdominal muscles of the abdomen, back, sides. | Minus 2-4 kg.per month |
| several times a day | strongly strain the abdominal muscles, as if drawing it and delay the voltage to 10-15 seconds.Then we relax.You can carry out such exercises up to 5 times per approach. | Effective exercises for the press, strengthens the muscles of the press, provide a good result for losing weight sides. | Minus 1-2 kg per month |
Such classes will not take much time, at all times they were the simplest and effective in the fight with excess weight and made the stomach flat.
Regular light training aimed at losing weight and especially the abdomen without adjustment without adjustment.nutrition, reduction in the use of fats and carbohydrates.A decrease in the calorie content of nutrition provides very effective assistance for the effectiveness of losing weight of the abdomen.
Morning exercise to strengthen the abdominal muscles will take only 8-10 minutes and deliver a good mood.Simple exercises for losing weight of the abdomen really work, the stomach becomes flat and the sides leave.
Exercises for the abdominal muscles on the back
In order to quickly lose weight, all exercises lying on the back, should be carried out on a special sports rug, it softens the shocks and prevents the negligent causing injury.First, conduct a warm -up within 5 minutes, heat and stretch the muscles.
Bicycle
Exercise “Bicycle” imitates a bicycle ride.This is the best exercise for losing weight, sides and hips.
Take the starting position: bend your knees on your back, press the heels as close to the pelvis as possible, hold your arms with diluted elbows behind your head.
Slowly raise your shoulders from the floor, while straining the abdominal muscles.Exhaust one leg at an angle of 45 degrees relative to the floor, while stretching the opposite shoulder to the knee of the bent leg.Then, without a break, repeat gymnastics from the other leg.The movements of the legs should be smooth and not too fast.Work out 10 movements with each leg and relax, then make another 1-2 approaches.
“Russian twisting”
This difficult exercise involves all the muscles of the body, especially
when twisting, the press muscles are tensed.In the starting position, sitting on the floor, throw the body back to 45 degrees, lift the legs bent at the knees and hold on weight.Suffle your hands into the lock and stretch forward.On the exhale, strain the muscles of the press, while turning the body to the side, take the closed hands in the direction of the body.Make a short pause, then repeat the movement in the opposite direction.It is enough to make 3 approaches of 10 twisting on the press
Exercises to strengthen the abdominal muscles in the bar
Exercise “Planck” consists of movements directed to strengthen the press, losing weight of the abdomen, hips and back.The bar is the main in complex fitness exercise.It is effective for building a flat abdomen.
In the starting position, standing on your knees, palms rest on the floor.Pull the stomach into yourself, tighten the muscles of the press and slowly fall into your hands bent in the elbows, the elbows are located strictly under the shoulder joints.Lying for a minute, straining the abdominal muscles.Then, smoothly stretch your legs, changing the position to the classic bar, resting on the floor only with your fingers and palms.The stomach is pulled up, the pelvis does not stand out, the body has a resemblance to a straight line.Calculate out loud up to 10 and serve the body forward, pulling the muscles with force.The exercise is recommended to repeat 4-5 times.
Planck with a jump
Exercise is designed for a general training of the body, losing weight of the legs, hips, abdomen.
Starting position - the classic upper bar.Resting on the floor with your hands, spread your legs in the jump without stopping, in the jump, bring your legs together.We jump at least 5 minutes in one approach.You can complicate the lesson, add the exercise a bar with turns.
Exercises for the abdominal muscles Standing
There are a lot of most effective exercises to strengthen muscles and weight loss of the abdomen.Simple exercises such as slopes are very effective if it is necessary to lose weight and sides.
Tilts can be strengthened by adding dumbbells or other heavy shells to the hands.
Standing exercises, turns left and right, also proven themselves well.With tension of the abdominal muscles, a person stands on half -bent legs shoulder -width apart, hands behind his head.In this position, perform turns in different directions.Exercise is effective for losing weight, sides.
These exercises can also be included in morning exercises in order to reduce the waist and weight loss.
You can enter such exercises for the lazy exercises as lifting the legs, sitting on a chair, when the knees are pressed to the chest and linger for 10-15 seconds.This exercise also gives a good result in losing weight of the abdomen and sides.Be sure to add exercises with a hoop.