The stomach of the un problem area to lose weight or I want to say to lose weight people. Fortunately to remove the fat of the ventre and not difficult to the diet and the exercises complex simple. Meaning you Can stop doing the twisting, the rock press, but the sense of weight loss, the diet of the abdomen, I went back to lose weight. Nutrition A suitable to a great advantage to achieve the result.
Warm-up
Any exercise should begin with five minutes of warm-up. It can be rope, Hoop, run, and get to the squat in its place, turn towards the sides and so on. Something good to warm up the muscles and joints, get your blood flowing and mentally prepare for the next exercise.
Then, in addition To a simple exercises, slimming ventre at home. The first in weeks without trying to change the order of the exercises that I do all strictly according to instructions. If you can't make the required number of repetitions, don't worry. Original works of art of two or three formacio dominated the los.
Exercises
Exercise 1: alternate leg lifts.
Lie on the floor, original works of art to be extended or a chair carpet chair carpet. The legs lift up, as shown in the photos. Download original art work And her left leg, meaning to touch at the bottom point of the earth and raise it to its original position. Original works of art to do the same with the right leg, and so on. Exercise to Maintain weight loss stomach in less than 45 seconds.
Area formacio: the top and bottom of the abdomen.
Exercise 2: twisting lying on the ground.
Taking the position 1, as shown in the following figure, the back of the hands, head, legs, bending at the knees. Then, begin to twist alternately to the right and left. In the top exercises should touch the palm of the back of the thigh. For 20 times in each direction.
'activity 3: continue to burn the sides.
The following exercises for weight loss laterally very efficiently and, despite the apparent complexity of its execution, easy to perform at home.
Take the first position of the right hand, bend the elbow and the stick to the right. This exercise requires the utmost tension, and the concentration of the abdominal muscles and the sides. Work of art the Original adoption of the it of correct positioning to start the movement of the waist in up and down, trying not to subside the abdomen, at the bottom. Original work of art 20 repetitions, turn around and do the same.
Exercise 4: rotations of the hand.
Like s un classic drill press at home, but complicated with twists at the top of the repetition and stillness of the body. Also involve the upper part of the abdomen and oblique muscles and to say, those side more deplorable. The effort needed to keep the trunk in position at an angle of 45 degrees, to provide additional static load.
Take its original position, hands in front of you as shown in the figure. Then, begin to rotate your body to one side holding at the same angle with respect to the horizon: 25 repetitions in each direction.
Exercise 5: download press with feet high.
Here we are going to practice the bottom and top of the abdomen, with the consequent destruction of fat and lose weight. Much you exercise, performed in a stripped-down career.
Well, lifting will be legs position 1. Hands pulling in front of him, and 30 times to try to touch their fingers, as shown in the figure. Although fairly simple.
Exercise 6: alternate leg lifts.
Again, there is nothing complicated in terms of execution of the work, but the first time that the right amount of repetition will, unfortunately, not all of them. Make sure that the torso and legs are in a line and don't let the butt SAG touch the I floor.
Exercise 7: the increase of the torso and the legs.
This is much more difficult to but the more you exercise the weight loss of maybe minnesota) and sides. You can perform two types: lying on the ground, as shown in the pictures or sitting on the bench. We consider that the option that you can perform at home, the shop because it is not and at all.
Seat to Take in the ground as shown in the photos. Not to help with the hands while driving, that should only help to keep the balance. Lower In position, keep your feet on the weight of the grip, without touching the ground.
For those women who want to more quickly achieve the weight loss suggest a reinforce every training session in the following way:
- activate your favorite music the songs were un after another, without interruption;
- reach the ground with your feet in the shoulder width, hands grasp the belt (to make the letter f);
- start vigorous, alternatively, leans the head to the right and to the left within a song;
- then, sense a pause to rest, push your fists to the chin and carried out by the movement of rotation of the torso to the right and to the left, until the end of the song;
- this lot, in an effective way of exercise for the weight loss of the parts, you can take twenty minutes more or original works of art to the class and 45 minutes separately.
These simple movements can be performed original works of art of every workout and every day, at least, 7 days a week. The basic exercises it is recommended to carry out through the day.
We have reviewed the exercises for more effective weight loss the abdomen and ears on the waist, which can be supplemented by you in the learning process and gain experience.
Videos of exercises
In addition to our system of exercises, there are a large number of video workouts. I picked up the most optimal and efficient.
The first video covers in detail the problem of leading professional fitness instructor and knows his business. To some it may seem that she has a wide waist, but believe me, in this one performing totally different exercises.
The second video, a less detailed, but will also be very useful if you decide to make it at home. Girl has good figure explains it all and clearly.
To expand the results
Home exercises for slimming the abdomen and back in relation to the diets give results in the short good terms. However, there are some nuances that enhance the cooking effect of the sport and to reduce the time to obtain results.
- the best time for a cardio workouts in the morning before Breakfast. Movements For the needs d of energy, which is typically a taken from the daily menu. In the morning the stomach is empty and our body consumes directly the fat of the parties and the abdomen;
- exercise for weight loss of the ventre must be intense, with an object the enlargement of the heart rate. The dust and an indirect indicator of the intensity. Thus, for example, for women older than 30 years and the heart rate at rest and 65 beats per minute, optimal heart rate for weight loss and 109 beats per minute, or 18 per 10 seconds. To calculate the optimal heart rate value you can use the online calculator;
- to lose weight need to sweat. If you're not sweating, then not only modify and perform the exercises in any intense sense of not;
- exercises for slimming the abdomen should be made with an empty stomach and not to drink the water. Or to be Able to cardiovascular workout and usually accompanied by consumption of large quantities of water, but not in this case. The water will be unpleasant gurgle in the stomach, distracting and not allowing them to play the full.
- skip dinner if you do this night. Original works of art of the physical activity, the metabolic rate speeds up the un-level sense precedent, and in this oven burns everything falls in your stomach. But the stomach if it is empty, consume subcutaneous fat.
Exercise for weight loss and sides of the ventre
- Classic and proven sit UPS. Initial position – stand, back straight, with lock and hands over her belt. We are The feet shoulder width apart. It should be Crouch and extend your hands original work of art back to the initial position. Follow to the right of the breathing, to smell, to squat, exhale – lift. The number of repetitions and 15.
- Torsion. Initial position – lie on the ground so that the bottom of the back was tightly pressed to him. Bend the legs and knees to put ela and her hands behind the head, so that the organised elbows are in different directions. Need, when you inhale off of the floor, the head and shoulder, exposing the chin up, as if trying to get them to un-roof surface. To get To the point more high of as much as possible to the tram in the area of the waist, and 5 seconds to stop. Original works of art of the exhale, I go back to the initial position. Need to perform 12 reps. With this exercise and good to train the abdominal rectus muscles.
- Letter feet in the air. Initial position – the ground sit by to make the and attention to the hands that laid back. Need to raise the legs were joined by unscrambling and them, in the air to draw the numbers from 0 to 9. You should breathe slowly and deeply. Repeat 3 times, rest 30 seconds between each.
- The un tuk-tuk. Initial position – lie down on a surface jade the pulling of legs and arms. To lift the feet from above a ground una'height of 30 centimeters in the air and lightly hit 3-5 feet of the other. Then a little a little return to the initial position. Repeat the exercise 9 times.
- Bike. Initial position – the ground and lying on the put your hands behind your head to your end of the castle. You want to raise the legs at an angle of 30 degrees, and you can start to twist called the imaginary pedal. The un approach has a duration of one minute. You need to carry out some repetitions, with a pause of 2 minutes between them.
- Exercise carried out with the help of pillows. Initial position – lying on the back of the hands to pull up. It should be little walking between the pad and the drawing in the air circles, starting small and slowly get big. In the initial position to go in reverse order from circles of small grains. S must draw at least 30 laps.
- UPS. Starting position plant located in the put the hands behind the head, elbows at the same time to look in different directions and bend the legs at the knees. Inhaling, raise the pelvis up to a straight line with the knees. In the"maximum height to stand still for a few seconds I stretch the muscles. Original work of art, exhale and slowly return to the starting position. To run repeated 3 times.
- The light of the candle. Initial position – lying on your back, extend hands along a trunk. You need to put the feet on the earth were perpendicular, I crossed them in the air. The support must be at hand. Original works of art in three easy steps to hold your breath while holding her legs splayed. Original work of art return to the initial position, a primer fall out of the pelvis original works of art, and legs. Breathing The should be correct in the elevation of the leg, and exhale return to the starting position. Beginners exercise For a very difficult, and that of 5 repetitions, increase the level of formacio you can increase this number to 15.
- Roly-poly cannon. Initial position – lie down on your back I put the arms along the body. Need to lie to become in a position sedentary, a little, a little inclined forward, the moment his fingers touch the stop. In the same way, slowly, to return to the initial position. Les and legs shoulders during the whole run are straight. Breathing is repeated from the previous year and the un to increase on the inhale I fell in exhale. News — The Year Of The Loss Of Weight Of The Stomach Of The Photo
- Siren. Initial position – lie down on your back, from the back of his head in his hands, and bent at the knees legs. You need the right foot to throw through the left, and a little to the torso elevate, rotate to the right. For 5 seconds to stretch the body I hold the breath. Original work of art return to the initial position, original works of art and 7 iterations to perform the same exercise the other side.
- Gymnastic Hoop. The lessons can be purchased in the form of a Hoop of metal and a hula-Hoop, with various attachments and more weight. The weight of the Cart should be around 1-2 kg. If a minor, then the effect does not appear, and if the heavier original work of art to accompany the classes will be bruising and contusions on the sides. Original works of art to buy the Basket you can begin to twist, to start the needles of the clock and original works of art against. Here there is complete freedom of choice – the feet together or may be separated. Exercise with the Basket will help you to forget about this kind of problems such as sagging skin, stretch marks and even cellulite. To increase the will be more flexibility and agility, improving the functioning of the apparatus vestibular com.
- The simple exercise of discharge of static, but no less sure. Initial position – any. The exercises you can perform even while sitting at s is on the job. Required during inspiration to stretch the muscles of the I stomach, pausing in this position for 10 seconds. Original work of art expire d and relax. Original work of art from the rest of 30 seconds and repeat 10 times.
- Exercise, cleaning all the excess from the lower part of the abdomen. Initial position – lie down on your back with your legs extended and keep the claws, the head, the shoulders and the loins were pressed firmly against the floor and tied behind the hands of its head. And necessary to raise the left leg to form un angle of 90 degrees, tram from the lower muscles of the abdomen and attach to the left right leg. Freeze for a few seconds, and slowly return to the starting position, lowering first the left and the right leg original work of art. Repeat the exercise 20 times.
Currently, the same and more than videobook with enough for the formacio burn fat in the abdomen. With security That you can participate in them.
We should always remember that before the set of exercises for weight loss of the stomach, which always held un warm-up to warm up muscles, if the exercise and independent and not included in the total of the whole. When performing the same class, the warm-up is carried out in the beginning, and there is no need of its conduct before the classes of the dance of ventre.
Original artwork of previous to master the exercises that you can perform at home sense spending time and money on gyms, just a couple of weeks will notice the first results that are expressed in the reduction of the volume of the waist, a more toned muscles and skin, improving the health and l d state of mind.
Enjoy every day and give others the united nations, a smile, a wonderful radiant and mood!