Effective exercises for weight loss and sides

There are different areas that are more difficult to correct with physical exercises. These include the stomach and sides. But for women, some exercises for weight loss have been developed the abdomen and sides that can help to defeat unwanted volumes even at home. It is important to train systematically and follow some rules.

Training principles for weight loss of the abdomen and sides

It is important to understand that for different people, the exercises and the number of repetitions will vary. For those who have an excess weight, cardio loads will first be important to get rid of an impressive layer of fat. In the first period, you shouldn't lean on the force exercises and the pump muscles.

In the early stages they will be fine:

1. Walking at a quick pace.
2. I swim.
3. Jump on a jump, if there are no contraindications (obesity, problems with the spine).

At the same time as Cario Cardio, as soon as the body weight has become close to the norm, it is possible to connect resistance exercises aimed at training the muscles of the press and back. To obtain the desired result: losing weight more by strengthening the muscles and abdominal sides, cardio and strength exercises should be combined. This is one of the principles of training. The second main point will be the regularity of the classes. To get the result, it is important to train hard and not expect disconcerting results after a couple of weeks of lessons. Each organism has its time. If you eat the sides and the stomach for years, it is silly to count on the fact that after a month of training, life will become thin. The stomach and sides in almost all are the most complex areas that lose weight last. This must be understood and not surrender, but to go persistently to the objective.

The next important point will be proper nutrition. Expert nutritionists and fitness trainers say that food is primarily with the desire for weight loss. But the elasticity and the seal of the muscles are achieved only by physical activity. Therefore, it is important for women to combine the principles of adequate nutrition and physical activity, including exercises to lose weight and sides at home or in the gym.

We will summarize. For the fastest and most persistent result in the process of weight loss and sides, women are important:

1. Combine cardio and strength exercises.
2. Systematically and constantly traces.
3. Eat well.

4. Guide an active lifestyle.
5. Trained at an average rhythm without weighting.
6. Engaged at least 3-5 times a week.

Only if all the rules are observed together, a quick result is possible.

The beginning of training, hot -Up

At home, as in the gym or in group lessons, training should start with cardio and heat. At home, running on the spot, walking quickly or skipping jumps will prepare you for training. Take this for 10-15 minutes.

After needing to knead the joints:

1. We use shoulder joints with the rotation of the shoulders forward and backward.
2. So, make the inclinations on the side. This heating exercise is aimed not only at the heating of the muscles, but also to the strengthening of them. The oblique muscles of the abdomen and the largest back muscles are involved here, which form the thin line of life and the female curve of the back.
3. Crop the knees and ankle with the rotation.
4. After a heat that is also necessary for training at home, we start special exercises to lose weight and strengthen muscles and abdominal sides for women.

A series of exercises with their own weight

Various axes are very effective in the fight against excess volumes on the stomach and sides. Classic version of the bar:

1. Starting position: on the floor, resting on the elbows and on the socks of the feet, widens the shoulders of the feet -larghezza, connect the brushes in front of you, relax your neck.
2. The time spent in this position should be at least 30-60 seconds.
3. Perform the bar daily in 3 approaches.

The sidebar is directed precisely on the lateral muscles of the press and back:

1. Starting position: lie on the left side, go up the left hand bent on the elbow, raise your right hand and put on your head.
2. The duration of keeping the bar is between 30 and 60 seconds.
3. Do the same in the opposite direction.

Planck with arms and legs:

1. The starting position is like a classic bar, only that you have to rely not on the elbows, but in hand.
2. Alternatively lift the left hand and the right leg, then the right hand and the left leg.
3. Perform 20 plants 3 approaches.

Opening bar:

1. Starting position as in the previous bar.
2. Get up, taking up your right hand, as if it opened. At the same time, the legs do not change the position, the feet are slightly bent.
3. Repeat 20 times 3 approaches.

Another effective exercise that aims to maintain the shape of the abdomen, sides and other areas: push -up:

1. It must be performed in the starting position, like a classic bar. The hands are positioned on the shoulder width, the legs in the same position.
2. Then, fold the elbows and drop as low as possible to the floor.
3. So let's go back to its original position.
4. Ideally, the push -ups must be performed by the floor. But beginners are quite suitable for push -Up from the wall, table or chair, from the sofa, from any surface and height in which you can start. Then cross lower and lower and then on the floor.

The lifting exercises help to reduce the volumes of the abdomen and sides:

1. Lie on the floor, on the back, your arms behind the head or on the sides. Lift your legs straight and slowly slow down.
2. Scissors. Starting position, as in the previous year. Lift your legs straight at a distance of 45 degrees from the floor, spread your legs on the sides and cross.
3. Lie on the back, bend your knees, rest on the feet, put them in width.
4. Raise your ass and go down.

Each of these exercises behaves at an average rhythm of 3 approaches. In each approach, 15-20 repetitions.

The void of the abdomen

A very effective and effective exercise when they lose weight and sides for women, which can be easily done at home without further devices, is considered a void of the abdomen. It is borrowed from oriental practices, gives a quick and good result. The exercise for the study of internal abdominal muscles is calculated, which can be trained by any other exercise. They are the ones who will pull on the stomach and keep it flat.

Basic rules to perform an abdomen void:

1. You have to do the exercise daily 1-3 times a day.
2. The first execution of the void is in the morning on an empty stomach after visiting the bathroom.
3. You can do this exercise after training and before bedtime.

Let's do a void of the abdomen as follows:

1. Take the starting position.
2. Make a slow expiration.
3. Inspire the nose.
4. Exhale slowly again, completely freeing the lungs from the air.
5. Keep your breath, don't inhale.
6. Pull the maximum stomach in yourself. Try to pull the stomach completely from the bottom to the chest.
7. Lie for a few seconds. Initially they will be 3-5 seconds.
8. Let the stomach go, inspire.

9. Take a break of 30-40 seconds and repeat.
10. It is necessary to perform 3-5 approaches.

The starting position for this exercise may be different:

1. Lie on the back, the arms along the body or just under the articulation of the hip on the legs.
2. Sitting, lowering the legs or in the laying of the lotus.
3. Standing straight, the palms set up at the base of the hip joint.
4. Standing, bending the knee -knee legs and leaning on the hips. The rear should be maintained directly in any position.

Circle for harmony of life

A circle is a simple convenient sports bullet. Simple exercises with him will help to lose weight and find harmony of the abdomen and life for women at home.

Everyone can twist the circle in life. It is quite simple. It is important to twist in both directions so that the result is uniform. First right, then the same time on the left or vice versa.

The weight of the circle counts:

1. For beginners who have not previously been engaged in any sport, a circle that weighs about 1 kg.
2. For those who previously had practiced sport, at least irregularly, from time to time it is better to choose a circle of 1, 3-1, 5 kg.
3. Those who guide an active lifestyle are engaged in physical education, fitness is regularly suitable for a circle of 2, 3 kg.

Regular training with a circle gives quite quick results.

"Grace" disk for weight loss of the abdomen and sides

Another sports bullet that many have at home is the Grace disco. This is a double flat disk that must become legs and run the body rotation at a quick pace on the left and right. Experts speak of the high efficiency of training on this album.

In order to get rid of an undesirable volume on the stomach and sides, engaged on a disc, it is important to observe some rules:

1. Train at least 3, 5 times a week.
2. The duration of training should be 30-40 minutes a day.
3. Perform the exercise correctly: at a quite fast pace, rotate with the help of the abdominal muscles, holding hands in front of the chest.
4. In combination with proper nutrition, this type of training will be useful and will help to find beautiful forms of abdomen and life.

Exercises with dumbbells or with any weighting

As a weight at home, you can use:

• small dumbbells;
• eggplant with water;
• The parcels of salt or sugar are also 1 kg.

That is, everything you will find at the house of a suitable weight is that you can pick up. Do not take too heavy dumbbells, the weight should be minimal.

The exercises will be as follows:

1. The inclinations of the case on the right and left. To do this, it is necessary to stay in position in a position of the foot in the width of the shoulder, the hands with dumbbells are lowered on the sides. Then, support alternately on the right, straightened, then left, straightened. The hands are lowered on the sides and do not change their position.
2. For the next exercise, you will need a bench or an edge of the sofa. Remove the left knee and the left hand on a bench or the edge of the sofa. The right hand from the dumbbells is lowered directly at the shoulder level.
3. Raise your right hand, bending it on the elbow. Do the same on the other side, leaning against the right hand and knee and lifting the left hand from dumbbells.
4. Take the dumbbells in your hands, fold the elbows and connect the dumbbells in front of the chest. The legs are remotely from the shoulder, buttocks and stomach. Turn the body on the left and slowly on the right in turn.

These exercises train well the oblique muscles of the abdomen and the back. They contribute to the fact that the sides will become more fit, the folds will be removed. Perform exercises at an average pace. Choose the weight of the dumbbells or any weighting agent, do not build it.

Do 3 approaches to each exercise. In the approach, perform 15-20 times.

What should not be done when we lose weight and sides

To lose weight in the abdomen and sides it should not be done:

1. Any twist. They give an increase in muscle mass and volume in life and abdomen.
2. Use a large weight for exercises with dumbbells or weighting agents. The great weight of the shells will contribute to the increase in muscle mass, which will visually increase the volume of life, abdomen and sides.
3. Neglect any physical activity. Any activity during the day will contribute to achieving the objective.
4. Conduct a sedentary or inactive lifestyle.
5. Abusing carbohydrates, flour products. Only training will not bring the desired result if you eat incorrectly.

If you follow all the advice and prohibitions, the effect of the lessons on the problematic areas will not go for a long time.

But for a persistent result, do not cancel the training as soon as a decrease in volumes and the formation of beautiful female curves continues, continues with the same spirit and let the classes become the style of your life.

After training

After physical training and problematic Hon study, it is possible to improve the effect of massage or some more manipulations:

1. Massage of the abdomen and sides of the roller.
2. It envelops the abdomen for 20 minutes from a dietary film with clay or aromatic oils.
3. Empty massage of the abdomen and sides of the banks.
4. "Dry repaired" massage method. The rubbing is performed and caress the dry skin with a dry brush with a natural pile.

This is all that at home will help women get the best result when they lose weight and sides after performing special exercises.