To lose weight, it is not only necessary to follow the right nutrition, but also to pursue sports.As you know, in the abdomen, the fat layer is formed quickly and is burned more difficult than in other body parts.But persistent courses developed by fitness trainers will do their job.There are effective exercise for weight loss and sides.Only regular training helps to find beautiful shapes and get rid of excess fat.
What muscle needs to pump to get rid of fat on the stomach and hips?
If you know which muscle groups are located in a certain part of the body, it will be easy to develop the set of effective exercises to lose weight and sides.
Such muscles are located on the stomach and gates:
- The outer cabin- Going from the side surface of the rib to the abdomen, works with lean and rotations;
- Tilt- is located under the outer diagonal muscle, participates in corners, tendency;
- The diameter is deep- Going from the back from the inside of the rib to the stomach, participates in the rotation;
- Straight- Rides along the abdomen on both sides of the center line, promotes the body's turn.
General rules for all exercises
Despite who will exactly do exercises to lose weight, abdomen, sides, hips or something else - male, woman, girl, child or teenager - so that they are effective, you need to follow such general rules:
- Training must necessarily go to a fixed stomach when the body is relatively long without nutrition.
- Physical.Exercises to lose weight in the abdomen and sides are not done with weights and other weighing drugs, the load is carried out due to the body's movement.
- If you have chosen simple and facilitate weighting, it is advisable to participate daily, at the same time.
- Gradually, the number of repetitions from the set of exercises should be increased.
- Usually, after the lesson, there is a little fatigue - simple and light home exercises to lose weight and the sides also let the muscles work, which proves their performance.
Check!It is enough to train 3-5 times a week, but daily courses will provide more efficiency.The best number of movements for each exercise is 25-30.It is advisable to repeat them at least 3 times and take a small break for relaxation.
Complex physical exercise for weight loss and side
What are the most effective exercises to lose weight and sides?The complex consists of 10 fitness designed to perform houses, although for the first time you can take 3-5 exercises from the complex.They are simple and relief, do not need to use simulators, suit people without special exercise.To better understand technology, the system can be downloaded in their implementation on the computer or watching a video online.
Check!Fitness trainers recommend doing in the morning, which not only contributes to reducing the plot, but also with a rapid revival.
For each training, it is recommended to perform a small 5 minute heating.Its aim is to prepare muscle for the upcoming load.To perform hot -Up, you can use the simplest exercises, such as walking on site, tendency, etc.
Basic increases
The exercise is performed as follows:
- Lie on your back, bend your feet in your knees, place your shoulders on the width.Deliver your hands behind the head.
- Lift the pelvis and tear it from the floor, as high as possible, increases to socks.
- Twice for a few seconds and lower the pelvis on the floor.
Check!When you do this exercise, you do not have to straighten your hands along with the pelvis.
“Scissors”
"Scissors" - one of the best exercises for weight loss, not just from the abdomen and sides, as well as legs:
- Lie on your back, stretch your hands along the body.
- Lift both feet so that they form with about 45 degrees in height.Put them at different points (each above one).
- Perform in the air, like scissors.
"Local Kollo"
This exercise is performed as follows:
- Lie on your back, bend your feet in your knees.Hands behind the head, bent at the elbows.
- Take the left and right elbow alternately to the opposite knee.
The exercise can be performed until the muscles are tired.
Lean
Such exercise will help to quickly get rid of fat on the sides, but is also used for weight loss.It is performed standing:
- The feet are wider than the shoulders, the knees are bent.The body is half in digging.Hands are closed behind the head, the back is straight.
- Stretch the muscles on the press and pull the stomach inward, slowly to lean the body to the left and right.
At first, the tendencies are slow, but gradually the speed increases to the best level.
Simple exercises for weight loss on the abdomen and sides are introduced above.It will even be easy to master the child, not to mention an adult with minimal exercise.
"Planck" and "Half"
It is only harder to perform "bar" and "half the bar", although these exercises are quite effective and are not only used for weight loss on the abdomen and sides, but also to strengthen the back.Of the pictures, you can easily understand how to create them.
"Planning half"
To perform this exercise, you need to do the following:
- Stand at all four in the "dog" posture.The palms and knees rest on the floor.The gaze is straight down.
- Pull your stomach up and slowly lift your body and reach your back.Linger for 30 seconds.
- Return to the starting position.
“Mobile Bar”
It is much more difficult to do the exercise "Planck" than "Half Bar."Despite obvious simplicity, it is quite difficult to do it, as there is a lot of pressure on the back muscles.
- You need to stand on the usual "bar", rest on the floor and socks.The body is kept straight, the back is flat.
- Lift the body up to the maximum possible height.Preferably, it turns out to be the height, which is the top that is the butt.
- Then return to the original position.
Check!The usual bar has high efficiency.According to experts, it is enough for beginners to survive in such a posture for only a few seconds, which gradually increases time.If during times, pain in the back must be stopped immediately.
"Jogic" spinning
You can use the Hulahup training process, which is also a great way for weight loss in the waist.When rotation, the ring strengthens the abdominal muscles, removes fat on the sides, strengthens the pressure.As a result, the athlete has a slender and tone body without a cell mark.
Research results have determined 3 most effective exercises to lose weight in the abdomen and sides with a circle.They can be performed separately or in one braid.
Check!Before you study exercises using a circle, you need to learn to turn it on your stomach in the usual way.
To turn the ring in this way, the following will be required:
- Take the starting position: Stand evenly, feet together.
- Hands bent at the elbows are closed behind the head.
- Turn a hlaulahup and perform a smooth circular pelvis.Draw your stomach, inspiration - relax the muscle of the press.
"Rotating planet"
This rotary method on the ring is more complicated than the former.You must carry out such a series of action:
- Feet are shoulder -width apart, hands behind the head, but are not connected to the castle.
- Turn the Hulahup and gradually rotate the body around the axis in the rotary direction of the ring.
Spin on a circle with slopes
Only a physically hardy person can perform this exercise as it needs zeal:
- The legs are shoulder -breadth apart, hands are closed to the lock, straight, in front of the chest.
- Bend one leg slightly in the knee, bend over the body and turn the body in this direction.Turn the ring.
- Replace your foot and turn the hlaulahup back.
Breathing exercises for weight loss and abdomen
In addition to physical physical exercises for weight loss on the abdomen and sides, which can be performed even sitting.There are 2 types of technology: body flute and oxycise.
Bodyflex
The first technology is designed to enrich oxygen in places where you need to get rid of excess fat.To do this, you need to breathe with deep breath, then sharp exhalation and breathing go for 10 seconds.It is during the period to maintain breathing that is recommended to perform simple movement.
Oxycise
Oxycise technology does not involve sharp fatigue.They are replaced by short "for broad".It is necessary to take the breath deeply, then make 3 little "do-head", breathe deeply and perform "out" three times.Thanks to Oxycise technology active diagonal, abdominal muscles.
Being always slim is pretty simple if you follow the correct nutrition and combine it with physical exertion.Regular training will help get rid of fat deposits even on the stomach and sides.The waist will be thin, the stomach is hardened and the press is solid.