Incing the fat layer in the thighs, waist and abdomen are the most common problems of women and men with metabolic diseases and tendency for excess weight.To start the fight with excess stomach adhesive tissue and sides, you first have to start eating properly and performing complex fat exercises that promote "driving" extra pounds.
It is immediately important to understand that the body simply does not know how to lose weight in a certain part of the body.Usually, excess fat goes from top to bottom: First, the face lose weight, then the chest, after which is unnecessary on the arms, stomach, waist, hips, buttocks and calves slowly.Therefore, to lose weight excess weight, you have to do exercises to load the whole body and download the pressure to lose weight, how to make endless tendencies to the side - a typical mistake of losing the beginners: even if it is possible to get the muscles in a tone, which will increase slightly in the amount.Therefore, it is necessary to remove deposits on the sides and abdomen with complex weight loss exercises.
In order to lose weight in the waist area, sides and abdomen, you need to train three to four times a week.The trainer for quick weight loss is recommended to adapt the courses regularly for gradually an increase in the complexity of the training.So the body will not get used to the same stress, which means it will not adapt to the conditions and stop the process of losing weight.
Exercises for the sides and abdomen at home
Duty element in any training is warm, it should start all braids for weight loss for both men and women.It is a warmth that heats the joints and prepares the muscles for stress, ensures from potential injuries when they exercise.Then you can start exercises to study the volume of sides and abdomen.Most often, they contain ordinary movements, where only carpets and weight are needed.You can also buy a large gymnastics ball that will help make weight loss in the media and sides with the preservation of the balance.They are great here:
- spin,
- Plants on elbows and palms,
- tighten your feet,
- Twins.
Combining several types of these simple exercises to burn fat becomes even more effective.It is necessary to repeat the exercises to lose weight and sides without fanatics and too much too much, we train thought and work all muscles.About 12-15 repetitions of one exercise on 2-3 methods are suitable for weight loss for women and 18-20 times 3 methods are ideal for losing men.These figures differ according to the provisional level of preparation to lose weight and other unique clues.
Effective exercises for women
Effective exercises to lose weight and sides for women at home are set of simple movements that every woman can do without special training, tools and money costs.You can implement this training program to lose weight and sides three times a week, and if desired and more often.The main thing is to spend enough time to relax muscles.
- Turn the upper part of the body
Lying on the back we bends our feet at your knees, resting your feet on the floor, turning our hands behind the head, spreading the elbows to the sides.We pulled the elbows on the knees, the compulsion of the press and back.We do not page the neck and head and do not pull in your hands.The gaze is directed to the air.Do not forget deep breathing and constant muscle tension when performing gravity.
- Turn on the whole body
When we reach full height, we place our hands behind our heads.Slowly grind to the lower and upper body of the body, while we associate shoulders and knees to weight.We return to the starting position on the floor, repeat exercise for weight loss on the sides and abdomen.
- Starting on straight hands
A direct body must be kept in four limbs for as long as possible.The pelvis cannot be lowered or lift too high: head, back, ass and caviar should form a straight line.The longer you last in this position, the faster the fat is burned.Each time the bar must be increased for quick weight loss.
- Hoist
Return to the blanket in a lying position, attach your hands under the butt and without hurrying to lift straight feet 90 degrees.The more times we repeat, the sooner the first weight loss results will appear.
- Lift on the side
We lie down on the side so that the foot presses the floor and the body is in the same line.We lean towards the elbow, put our other hand in front of us.Lift the leg 90 degrees.Exercise for weight loss should be without haste, feel the abdomen, waist, ass and do not forget to breathe deeply.After 15 lifts, we lay on the other side and repeat the exercise on the other part of the body.
- Shoulder bridge on the foot of the right perspective
Effective movement to fight the fat layer from the lying position.We bend our knees in the right corner, we rest on your shoulders and feet on the floor, our hands lie along the body.Lift the hips and back so that from the knees to the chest the line is under the slope straight line.We the same muscles on the abdomen and back as much as possible, create 10 breathe, lower gently on the back and repeat the exercise 3-4 times for quick weight loss.
- Scissors
We lower the bent knee to the sides of the back.We are not in a hurry, the spirit is calm, the maximum number of times.
- Pull your hands in the footsteps
Effective movement to burn fat, tighten diagonal muscles in the abdomen and study thin waist.Lie on the back and we rest on the floor, the knees are bent.Hands along the body lie on the floor.We turn to the body alternately with one side of the body, stretch our right hand to the right foot as deep as possible, then stretched up and stretch the left hand to the fingers of the left leg.Waist, back and arms are working.You can't force your throat.We breathe deeply, gently move and feel how the abdominal cavity and back muscles work during the exercise - certain signs of losing weight.
Set of exercises for men
It is necessary to choose men to lose weight and abdomen with eyes to work all muscle groups.The more muscles stress, the faster the body's energy is protected and fatty supplies are burned, including the stomach and sides.Men, like women, should not wait for the results without proper nutrition and let go of bad habits.It is necessary to remove fat from the sides and abdomen with comprehensive work - training and power mode.
Repeat the weight loss exercises for a person requires 20-25 times at average speed, methods can be 3-4, depending on physical preparation.It is better to participate in rapid results every other day and combine this training with running, cycling, walking with barriers and other types of cardio.
What exercises to choose a person to get rid of the round abdomen and protruding sides?
- Turn straight, with a bent knee
We stretch the elbows to the knees that are bent on weight in a lying position;
- Spin on a inclined surface
On the inclined class, the body straightened on exhalation, we stretch up the elbows;
- Push from the floor with high lifting
We put our hands on the floor, drugs straight feet to a chair or bed.We create a bench under the slope, the body is straight and composite, this is extremely important for quick weight loss;
- Plots of weights stand in the tendency
After spreading your feet a little wider than the shoulders, we bends in a equal corner.Hands with weights provoke a narrow grip from the hips to the chest, the elbows are pressed at the waist.We do not hurry and bend the elbows carefully so that do not pull the muscles on our hands.In this case, forget the exercise for weight loss to the stomach and ass, do not forget the technology of breathing;
- Lunges with bench press forward
We take the starting point that stands equal, we hold the lungs in the opposite grip in our hands on the stage of the hips, take a lunge with one leg forward, bend the leg in the right corner, press the plot with the straight hands to the levels of the eyes.We go back to the starting position, repeat the weight loss exercise 15-20 times on each leg;
- Pull your feet on the right perspective on the bars
We rest on the horizontal bar, lift the body, turn into the lower body of the body in the right corner, work due to abdominal muscles;
- Planck on the palms with a knee pull
We create a standard bar straight hands and take every knee to the chest alternately.This load is perfect for weight loss;
- Planck with weights
Traditional bone handheld is complex of weights in the hands, on which the palms are rested.Without bending our backs and feet, we rest on three levels and start alternately every elbow behind the belt with tension in our hands and press.Exercise is extremely effective for weight loss in the abdomen and sides, if you do so slowly and safety.
Best exercises for beginners
How to lose weight in the areas of the sides and abdomen per week?The question is especially relevant in the summer, as the surplus of the sea approaches inevitably and the sides and the stomach inevitably grow.For blitz traffic with fat-downs on the stomach and gates, it is better to choose a balanced unique and a special complex gym that will quickly help to lose weight.Immediately book that we can talk about weight loss in a few kilos in a short time, it is strictly banned for months in this mode.
Exercise should not be limited to pumping the press and ass, in such a short time it is better to respond in detail.For example, in the morning to run, in the evening, and the next time it is better to protect little 50 minutes training for all muscle groups to spread the heart for speedy fat burning on the stomach and sides.The general rule of losing weight: is not two hours before and after training.
Best exercises for beginners to shed excess from the sides, waist, abdomen:
- Turn on a gymnastics ball or blanket
Classic rotation is described above, but exercises for quick weight loss can be changed, if there is a fit ball available.We lie with the back of the ball, our feet are bent on the right perspective, we rest on the floor - this is our only support in this exercise.Hands with diluted elbows that we place on the back of our heads and stretch them up, balance and feel the work of the abdominal muscles;
- Exercise "Table"
We become a "table" in straight arms and feet bent on the right perspective.We do not raise our heads above the body.From the knees to the shoulders, the body should be in the same line.Then change the rise of each leg above the body;
- Full -length leap
We get into the bar straight hands, pick up one leg under us first, then the other, go straight, straighten up, jump up with our hands, lean back, straighten one leg, become at the bar.We repeat this effective exercise to lose weight and sides 10 times for each leg;
- Lunges with the class pushes up
Standing well, stretched up your hands with weights to the stage of the temples, the elbows are compressed.We take a lunge forward and click the plot on even hands above our heads.We stand in the starting position, bend our hands with the elbows and take disgrace to the other leg and lift the weights up.We try to carry out the exercise without acceleration of weight loss and abdominal muscle study;
- Side bar with lifting free hand up
We lie down on the side, the upper leg is pressed for the support, we will be on the side bar with a focus on a straight elbow and one leg.We put up our free hand exactly, keep the bar on the abdomen's diagonal muscles and tow in the waist so that it does not bend.We breathe evenly and hold for 20 seconds, then change the side and the same side of the body of the rod for uniform weight loss sides;
- Planck with the swings of the legs to the side
We will be on a normal bar, based on the elbow that is bent on the right perspective.We alternate each leg, take it away from us and be back at the bar.All the most important muscles work to pull up the abdomen and hips.
How to remove fat after birth
How to remove fat from the abdomen and sides after birth?First, young mothers should monitor health and mood - proper nutrition, strong sleep and the force of the spirit - these are the first assistants in early weight loss after birth.But young mothers will not eliminate rounded sides and stomachs, here you need effective exercises for girls after birth for weight loss and tonic muscle.
It is believed that you can start practicing sports with the consent of a doctor for months after natural birth, if my mom led a fairly active lifestyle before he gave birth.It will be possible to start cleaning the stomach and side with less mobile women at work after one and a half months after birth.After suffering a cesarean section, you must wait until the first exercises in weight loss for about 2.5 months after surgery.
The "vacuum" in the early stages must be done on a fixed surface, preferably in the morning, on an empty stomach, even in the first glass of water.To do "vacuum" right, you need to bend your knees and spread your arms to the sides.Then you have to take a deep breath and breathe from the whole air collected in the abdomen and expand all the abdominal muscles exactly during the detention.On deep exhalation, the chest should be opened and the stomach is, as it was drawn under it.Do not hurry, pay attention to every abdominal muscle when you breathe.Repeat the exercise 10-15 times.The deeper and longer the movements, the sooner the young mother will be able to lose weight.
From the more effective set of weight loss exercises after birth, the same movements should be detected that all women are suitable to reduce the amount of fat on the stomach and gates:
- turn on the floor;
- lifts of the hips lie;
- lift straight feet lying on the back;
- lift straight feet on the sides;
- All kinds of plants;
- Short to the wall.
Do not forget the technology of breathing, when you are on the exhalation, you need to force your muscles on the abdomen, hips, backs and the first results of losing weight will certainly make it.