From this article you will learn some weight loss exercises and sides

Stopped to get into their favorite things that were only recently?There were ugly barrels, which is why belief in his perfection disappeared?Second each second faces 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 intensely looking for options on how to face the problem of overweight.

Want a flat belly and a beautiful waist?Abdominal weight loss exercises and sides are a great solution for those who dream of returning harmony.In combination with a balanced diet, you will achieve fantastic results much faster and more efficiently, which will remain with you for many years.

Why is weight growing up

Small volumes of fat are a rate for any person.It provides protection of bones and organs from hypothermia, any effects from the outside.Excess deposits are already a case of anxiety.You can get rid of them with training and, for example, an amazed diet.But before designing an exercise program and determine with a dietary technique, you need to know for what reason "adjacent" weight:

• Decreased metabolism.The older the person becomes, the slower he has metabolism.Becomes is much harder for the body to digest the inlet food, which gradually leads to an excess weight series.Maybe you have noticed many times that your loved ones, friends eat a lot of fat, sweet, while the figure remains scarce, and you start to get in, like at the top, from any bun.This is precisely because of 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 relatives in the older line were suffering from increased body weight, then you will have a predisposition to excess fat;
• A sedentary lifestyle.If you are moving a little, do not do any, even the slightest physical exercise, then you will inevitably earn at least a few pounds that will be very difficult to afford this schedule;
• Overeating.Anydo overeating is the leading cause of excess weight.In particular, if combined with a sedentary lifestyle, fat will accumulate several times faster;
• Incorrect behavior.Constantly standing, the fat will gradually accumulate in the abdomen.To avoid this, you must keep your back constantly;
• Hormonal changes and failures.When a woman or man reaches adulthood, serious hormonal changes occur, different malfunctions are also not rare, inevitably bring body weight.

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

• Threat of cholesterol growth.With an increase in body weight, the percentage of cholesterol in the blood also increases.Its excessive content leads to poor health, manifestation and development of many serious diseases;
• The risk of stroke and heart attack.This applies to people who have reached the age of 40 with a body weight index-more than 30. In this situation, the work of blood vessels worsens, the load on the heart increases several times.All this in the complex gives additional risks, the likelihood of strokes, heart attacks;
• Slow down the bloodstream.Accumulation fats create an extended load on the internal organs.As a result, nutrients deteriorate heavily, blood circulation slows down, which provides a deterioration in well -being, increases the risks of cancer development;
• Reduction of immunity.Excessive body weight leads to a slowdown in metabolism, a violation of the hormonal background.The body weakens and becomes much more sensitive to various colds, viral diseases.

It is important to remove the stomach and sides with the most effective exercises not only for a beautiful appearance.This is also useful for the health of the whole body.There are some medical indications in which physical activity is essential:

Effective weight loss exercises and sides:

• Home training should be conducted regularly;
• Absolutely all parts of the body are included;
• For greater effectiveness, a competently compiled diet is made.

The abdominal muscles and sides form a special "corset".The work of other muscles that are on the back, buttocks and the inner part of the spine depend on their condition.Only a set of competently composed exercises will always keep the body in perfect condition.The results depend on the initial amount of fat deposits and the human mood to reduce weight.

Before choosing an appropriate physical activity, it must be remembered that any motor activity in combination with a diet gives a comprehensive effect and does not only affect the selected areas:

We offer you the following exercises that will help you at home make waist and elastic stomach without a single fat.

Twisting:

• We lie on a soft gymnastics rug.We bend our feet to our knees.It is necessary for them even in a bent state, they stand evenly on the floor surface, with the whole leg;
• We put our hands behind our heads;
• We absorb deeply and begin to lift the upper body.Eachdo lifting is necessarily accompanied by extraction;
• When we lower the body of the body, we slowly absorb.Behind the back is completely on the floor, we repeat the exercise again;
• We make 2-3 approaches from 10 repetitions.

This is one of the main fitness exercises to work in the abdominal press.Is known to experienced athletes and beginners.Accessibility, simplicity of execution makes a turn for universal press exercises.Indeed, to work effectively any muscle group, there is no need to visit the gym.Accordingly, exercise is one of the most common and is very popular today.It is not considered the most effective, but the bark is extraordinary.If you combine it with dietary nutrition, you will soon notice the excellent result.

Return of Return:

• Lies with your back on the gymnastics carpet;
• We have the feet so that they are perpendicular to the floor while the feet are completely located on the surface;
• We put our hands along the body with your palms down;
• In the extraction, raise the bottom of the body, bring your feet as much as possible to the chest, touching slightly and fixed for a few seconds;
• In inspiration we fall in the starting position;
• We make three approaches from ten repetitions.

Reverse crane or winding is one of the most effective exercises for studying the bottom of the press.The technique of performing such a winding is quite simple and quite accessible to beginners as well.The opposite crane mostly affects the lower area of the Rectus abdominal muscles.However, since all abdominal muscles always work together (they cannot be isolated), performing this exercise, you immediately train the whole press.And it makes such an exercise very, very effective.

Studies in which measurements of electrical activity of muscle apparatus were performed during the performance of this exercise have proven the high efficiency of reverse winding for the development of the lower part of the press.That is why this exercise can be confident in the ten most effective ones.

Saliva rotations:

• We lie with our backs on the carpet of gymnastics and take the starting position, bringing our hands to the neck;
• We bend our feet so that they do not touch the surface;
• We raise the top of the body as we turn the shoulder to the side.Ко recogn of пворот п равого реча, левая часть остается в неизменноra, лежuen положен common;
• We repeat the movement for the left shoulder, similarly to the right side;
• Repeat 12 times.

To achieve a strong and embedded press, you must not only make a simple twist in the press but also the oblique twist.They not only participate in the creation of the contours of the parties, but also protect the spine from damage.

Saliva rotations can look like a simple exercise.But on the way between approaches to winding and a peat of ease there is the amount of subcutaneous fat in the abdomen.Therefore, do not try to compensate the press in the press with poor food.Compared to other muscle groups, the abdominal muscles are not so large.For calorie burning, a more suitable option is cardio load.If you are not willing to work on cardio simulators for hours, then food is a major factor in the success of achieving the result.

Twisting with raised legs:

• We lie down and pull our feet up (you can overcome them);
• We are performing the body of the body, similarly to the classic;
• We breathe when we sit down, take out when we get up;
• We perform three approaches of 10-15 repetitions.

A popular exercise, performing which the entire right muscle of the abdominal trains also includes a transverse and oblique muscle.

Among the large number of exercises in the press, the most effective are different winding options.This is distorting with your raised feet - a good exercise to study all the press muscles as well as its relief.Of course, a flat stomach can only be taken in a combination of regular competent training and proper food.During drying or with a full bonded food, subcutaneous fat burns, and muscle relief becomes more noticeable.Drying is a temporary diet, it will be better and more durable with proper nutrition.

Planck with curves:

• Lay in the starting position - the knees/elbows are located on the surface in the state of the bar;
• We ensure that the cervical region and the spine are evenly placed.We look at us before us;
• We raise our knees from the floor and put our feet in socks;
• Thus, we continue without movement of 30 seconds.It is important that breathing is not difficult;
• We repeat the exercise for each side in the same amount of time.If the physical form allows, then you can stay in 1 minute.

What is the useful exercise of the bar?Provided, its benefits can be divided into several ingredients, such as the benefits for the back, legs and press.

Also a dynamic version of the side bar, but more complicated in implementation than the previous one.When performing it, the body consumes much more kcal, so it fits perfectly into the training program for fat burning.For the press, such a change is just a fire, judging by the training reviews.

She is working extremely hard on her back, hips and press.

Start with a twist:

• Lie on the surface on the side;
• We transfer body weight to the right elbow/ hand and the corresponding leg.It is important that the hand in a bent state form a right angle;
• Place the left foot to the right.We keep the lower limbs evenly.Raise the hips from the floor;
• We continue this way for 30 seconds.

Unlike the classic version, the side bar actively involves oblique abdominal muscles, helps to strengthen the buttocks as well as the back.Properly set technique in the early stages is the key to success and progress.The bar was created more to diversify the training program and process the bark muscles as efficiently as possible.I like to put this exercise at the end of the training in order to immediately spend strength and energy on the basic exercises, and then finish the press in the press.Like any active physical activity, this exercise, performed with the right technique, only brings benefits to the body.

Thresholds:

• We take a small step with the right foot and bend it.After the adoption of this position, the muscle tension in the femur is felt;
• We raise our hands just in front of us in parallel to the floor;
• We take an important step forward with the left foot and sit down a little.The right in this case remains behind, but with the sock raising;
• The rear during movement should be constantly flat;
• Repeat attacks;
• We make 15 repetitions on each leg.

If you have never done your abdomen earlier, then you should definitely carry out effective attacks.

Lunges are a basic exercise created for the development of buttocks and hip muscles (in particular quadriceps).It is very popular in all sports.It can be performed with both your weight and using special equipment: rods, dumbbells, Smith simulator.If you look at how professionals attack, it may seem that they are very easy to perform.But this is not the case.Before you start, it will be necessary to work for a few weeks with your weight and work equipment.And then add the burden.There are many types of attacks.Within the framework of this article, we will only understand the most popular of them using male and female sneakers in bodybuilding.

Tilts on the sides:

• We get up straight.Raise your hands on your head and fold together;
• We do so on the right.Ideally, so that the Torba is bent as much as possible - stretching to the left should feel.We are fixed in a prone position for 15 seconds;
• Carving back to the starting position;
• We make repeated tendencies in the next direction with the same delay for 15 seconds;
• Once you get used to "delays", you can increase their time, for example, with 30 seconds.

The tendencies on the sides are a very simple but effective exercise to strengthen the oblique abdominal muscles that affect the size of the waist.This exercise is known to everyone, from the lessons of physical education at school.

In this exercise, the outer oblique abdominal muscles are loaded.With good study with extra load, they become visible, but for this it will be necessary to sit in a diet to remove the excess fat layer (if any).

If you make a slope, you can perform it in a few legs bent.

"Vacuum":

• We stand on all four sides, holding in this position with the help of knees and elbows;
• We take a deep breath.At the moment, the press should be as smooth as possible;
• Extract and at the same time draw in the stomach, straining the press;
• We are kept without moving for 30 seconds;
• We repeat in 2-3 approaches from 15 repetitions.

This is a static exercise for the development of the internal muscles of the abdominal press (in particular, the transverse muscles and the diaphragm muscles).

Exercise is ideal for working abdominal press.It is based on breathing.

To learn how to get a vacuum in the stomach, you need to practice this exercise regularly, at least 2-3 times a week.The possibility of holding respiratory for a longer time is gradually increasing, and the ability to strain various abdominal muscle departments with a conscious effort of will develops.After all, this allows the press to swing much more efficiently.

Lying of Lying Vithes:

• Lie down, extending your hands along the body, palms on the floor;
• We bend our legs to the knees, setting to the sides, not forgetting that the feet should stand exactly on the surface;
• Slowly, slowly, lift the hips with the lower back.The rest of the body should remain immovable property in the carpet;
• We bend the back slightly and strain the gluteal muscles.We hold in this position for a few seconds, fixed;
• We return to the starting position;
• We repeat 10-15 times in some approaches.

When the pelvic elevation exercise occurs, it is from the paving position that the deadlines that are in a very short time can be achieved by narrow, relief and elastic buttocks.This is due to the good study of muscle tissue training located in the area.In each complex, which, on one scale or another, is intended to work the lower part of the human body, I mandatory include the application of the gluteal bridge.Its execution is available and, moreover, it is desirable not only for professional athletes but also for beginners, to keep good physical shape as an addition to other higher levels performed.Removing the pelvis on the back has a number of undeniable advantages that help to achieve beautiful buttocks, both among the right sex and to men.

How to choose physical exercises for losing abdominal weight and sides:

• Medical indications/contraindications.For example, people suffering from osteochondrosis have been best abandoned by sharp movements.Patients with heart and vascular problems should abandon weight lifting movements, running;
• Goals.The greater the goal, the more complicated and effective the group of exercises should be.If you just have to remove a few pounds, then simple exercises will be enough in combination with a low fuel diet.For a greater effect and the acquisition of athletic forms, it is important to do cardio training and perform press exercises;
• Conditions.If you go to the gym constantly, then the opportunity to do exercises using different simulators.Otherwise, it is necessary to choose training that can be easily done at home with makeshift tools.

Before you start removing the sides and stomach, it is necessary to design a program.The thoughtless performance of the exercises is unlikely to give the desired effect.The training group is selected for each person individually, taking into account the characteristics of the body, the initial physical form and the body parameters.An experienced coach must deal with this issue.

To get a consultation, it is not necessary to visit the sports halls, fitness centers.A training with a specialist is enough in order for him to choose the right exercises and design a plan.It also shows the technique of performing some movements.

If there is no way to contact the coach, then you can simply perform general exercises, for example, do the morning loading.However, remember that there is not so much effectiveness from it.It is better then to try to personally design a training plan, but with the mandatory calculation of the following factors:

Removing the waist and stomach is not as difficult as it may seem at first glance.The main thing is to properly allocate and make a program that will help to quickly achieve the desired goal.And we will help you with that.