From this article you will learn a few weight loss exercises and sides

He stopped embarking on her favorite things that were at the time just recently?There were ugly barrels, which is why the confidence in his perfection disappeared?Every second is faced 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 intensively look for options on how to deal with the problem of excess weight.

Want a flat belly and a beautiful waist?Exercises for weakening the abdomen and sides are an excellent solution for those who dream of bringing back harmony.Combined with a balanced diet, you will achieve fantastic results much faster and more effectively, which will remain with you for many years.

Why Weight Grows

Light volumes of fat are the norm for every person.It provides protection for bones and organs from hypothermia, all effects from the outside.Excessive deposits are already a cause for concern.You can get rid of them with workouts and, for example, a captivated diet.But before you prepare a program of exercises and determine with a diet technique, you need to know for what reason the weight "climb up":

• Reduced metabolism.The more adult a person becomes, the more slow the metabolism is.It becomes much more difficult for the body to absorb inbound food, which gradually leads to a set of excess weight.You may have noticed many times that your loved ones, friends eat a lot of fat, sweet, while the figure remains so thin and you start to enter, like yeast, from every bun.This is due precisely to the metabolism, which is normal in the first case, and the reduced - in the second;
• Genetic predisposition.Scientists have shown that the presence of fat in the body is directly related to human genetics.If relatives of the older line suffer from increased body weight, then you will have a predisposition to excess fat;
• A sedentary lifestyle.If you move a little, do not engage, even the less exercise, then you will inevitably gain at least a few pounds that it will be very difficult to deal with this schedule;
• Overeating.Each overeating is the main cause of excess weight.In particular, if combined with a sedentary lifestyle, fat will accumulate several times faster;
• Incorrect stand.By constantly leaning, fat will gradually accumulate in the abdomen.To avoid this, you must constantly keep your back straight;
• Hormonal changes and failures.When a woman or man reaches adulthood, serious hormonal changes occur, various malfunctions are also not uncommon, inevitably lead to body weight.

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

• The threat of cholesterol increase.As the body weight increases, the blood cholesterol percentage also increases.Its excessive content leads to poor health, emergence and development of many serious illnesses;
• 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 deteriorates, the load on the heart increases several times.All this in the complex gives additional risks, the likelihood of strokes, heart attacks;
• Slowing the blood blood.The accumulation of fat creates an increased load of the internal organs.As a result, the nutrients come much more, the circulation slows down, which guarantees worsening of the well, increases the risk of cancer development;
• Reducing immunity.Excess body weight leads to a delay in metabolism, a disorder of the hormonal background.The body weakens and becomes much more susceptible to various colds, viral diseases.

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

Effective weight loss exercises and sides:

• Home training must be conducted regularly;
• Absolutely all parts of the body are involved;
• For more efficiency, a competent diet is realized.

The muscles of the abdomen and sides form a special "corset".The work of other muscles that are on the back, ass and inside of the thighs depend on their condition.Only a competent set of exercises will always keep the body in perfect condition.The results depend on the original amount of fat deposits and the human mood for weight loss.

Before choosing the right physical activity, it should be remembered that any motor activity in combination with a diet gives a complete effect and does not only affect the selected areas:

We offer you the following exercises that will help home to make your waist and stomach elastic and without one fat.

Twist:

• We lie on a soft gymnast rug.We bend our feet in our knees.It is necessary even in a bent state, to stand evenly on the surface of the floor, with the entire leg;
• We put our hands behind our heads;
• We inhale deeply and begin to lift the upper body.Each elevation is necessarily accompanied by exhalation;
• When we lower the body of the body, we slowly inhale.Once the back is completely on the floor, we repeat the exercise again;
• We make 2-3 approaches of 10 reps.

This is one of the main fitness exercises for the development of the abdominal press.It is popular with experienced athletes and beginners.The accessibility, the simplicity of performance makes a twist for universal press exercises.In fact, in order to effectively work out every muscle group, you do not need to visit the gym.According to this, the exercise is one of the most common and is very popular today.It is not considered the most effective, but the bark is remarkably designed.If you competently combine it with a diet, you will very quickly notice the excellent result.

Return torsion:

• Lies with the back of the gymnastic carpet;
• We have legs so that they are perpendicular to the floor until the legs are located entirely on the surface;
• We put our hands on your body with your palms;
• Lift the lower body on the lifting, carry your feet as much as possible in the chest, touched lightly and fixed for a few seconds;
• We are inspired in the starting position;
• We make three approaches of ten reps.

The reverse crane or twisting is one of the most effective exercises for studying the lower part of the press.The technique of performing such twisting is quite simple and quite affordable even for beginners.The reverse crane affects the lower area of the abdominal muscle of the rectus.However, since all the abdominal muscles always work together (they cannot be isolated), performing this exercise, you immediately train the whole press.And this makes such an exercise very, very effectively.

Studies in which the measurements of the electrical activity of the muscular apparatus were performed during the performance of this exercise have proven the high effectiveness of the reverse twist for the development of the lower press.Therefore, this exercise can be confident in the ten most effective.

Spitting twists:

• We lie with your back on the gymnastic carpet and take the starting position, leading our hands to the neck;
• We bend our feet so that they do not touch the surface;
• We lift the upper body as we turn the shoulder sideways.Kogda Delaeatopporot Pravoga, LEEVAIA CHESTATAEETSA in nynynonmonm, lies with polonaya;
• We repeat the movement for the left shoulder, similar to the right side;
• Repeat 12 times.

In order to achieve a strong and embossed press, you need to perform not only just twisting the press, but also inclined twisting.Not only are they involved in creating the contours of the sides, they also protect the spine from injury.

Spit Twists may look like a simple exercise.But on the way between the approaches to twisting and the embossed torso is the amount of subcutaneous fat in the abdomen.Therefore, do not try to compensate for the press in the press with poor nutrition.Compared to other muscle groups, the abdominal muscles are not so large.Cardio load is a more suitable for burning calories.If you are not ready to work on cardio simulators for hours, then food is a key factor in success in achieving the result.

Twist with legs raised:

• We lie down and pull our feet up (you can cross them);
• We perform the body of the body, similar to classic;
• We take a breath when we lower, exhale on lifting;
• We perform three approaches of 10-15 reps.

A popular exercise that performs all the straight muscle of the abdominal trains further involves transverse and sloping muscle.

Among the huge number of exercises in the press, the most effective are different options for twisting.This is twisted with legs raised - a good exercise to study all the muscles of the press, as well as its relief.Naturally, a flat stomach can only be obtained in a combination of competent full -time training and proper nutrition.During drying or with a complete diet, subcutaneous fat is burned and muscle relief becomes more clear.Drying is a temporary diet, it will be a better and more stable result with proper nutrition.

Plank with turns:

• Lie in the starting position - the knees/elbows are located on the surface in the condition of the bar;
• We guarantee that the cervical region and the spine are placed evenly.We look right in front of us;
• We lift our knees from the floor and place our feet on the socks;
• In this way, we have been holding on for 30 seconds.It is important that breathing is not difficult;
• We repeat the exercise for each country the same time.If the physical shape allows, then you can stand after 1 minute.

What is the useful exercise of the bar?Its conditionally benefits can be divided into several components, such as the benefits of the back, legs and press.

Also a dynamic version of the sidebar, but more complicated in the performance than the previous one.When performing it, the body consumes much more kcal, so it fits perfectly into the fat burning program.For the press, such a variation is just a fire, judging by the examinations of the training.

She is remarkably working on her back, her hips and the press.

Start with a turn:

• Lie on the surface on the side;
• We transfer the weight of the body to the right elbow/ arm and the corresponding leg.It is important to form a right angle;
• Place the left foot on the right.We hold the lower limbs evenly.Lift your hips from the floor;
• We hold this way for 30 seconds.

Unlike the classic version, the lateral band actively includes the inclined abdominal muscles, helps to strengthen the hips as well as the back.Properly set technique in the initial stages is the key to success and progress.The tape is created more to diversify the training program and to make the muscles of the bark as efficiently as possible.I like to put this exercise at the end of the training to consume the strength and energy for basic exercises and then complete the press press.Like any active physical activity, this exercise, performed with the right technique, has only benefits to the body.

Happy:

• We take a small step with the right leg and bend it.After taking this position, the muscle tension in the femur is felt;
• We raise our hands right in front of us in parallels with the floor;
• We take a significant step forward with our left leg and sit lightly.The right one in this case remains in the back, but with the rise of the sock;
• The back during movement must be constantly equal;
• Repeat the attacks;
• We do 15 reps on each leg.

If you have never done abdominal exercises earlier, then you should definitely perform effective attacks.

Lunges are a basic exercise intended for the development of the ass and hip muscles (more special quadriceps).It is very popular in all sports.It can be done with both your own weight and with the help of special equipment: sticks, dumbbells, Smith simulator.If you look at how professionals are attacking, they may seem that they are very easy to perform.But this is not the case.Before you start, you will need to work for a few weeks with your own weight and train equipment.And then add weight.There are many varieties of attacks.Within this article, we will understand only the most popular of them who use male and female athletes in bodybuilding.

Tilts remove:

• We are getting straight.Raise your arms above your head and bend together;
• We do slopes to the right.Ideally, so that the torso bends as much as possible - stretching the left should be felt.We are fixed in inclined position for 15 seconds;
• Carving back into the starting position;
• We make multiple inclinations in the other direction with the same delay in 15 seconds;
• Once you get used to "delays", you can increase their time, for example by 30 seconds.

The inclinations of the sides are a very simple but effective exercise to strengthen the hair abdominal muscles that affect the size of the waist.This exercise is familiar to all of the lessons in physical education at school.

In this exercise, external mow muscles are loaded.With a good study with extra weight, they become noticeable, but you will need to sit on a diet to remove the excess layer of fat (if any).

If you make a slope, you can fill it on a little bent legs.

"Vacuum":

• We stand on fours, occupying in this position with the help of knees and elbows;
• We take a deep air.At this point, the press should be as relaxed as possible;
• Exhale and at the same time paint in the stomach, press tension;
• We are held stationary for 30 seconds;
• We repeat in 2-3 approaches of 15 reps.

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

The exercise is ideal for developing the abdominal press.It is based on breathing.

To learn how to do a stomach vacuum, you need to practice this exercise regularly at least 2-3 times a week.The ability to hold breathing in a long time is gradually increasing and the ability to strain different departments of the abdominal muscles with conscious efforts by Will.In the end, this allows the press to swing much more efficiently.

Lifts the hips lying:

• Lie, extending your hands on your body, palms to the floor;
• We bend our legs in the knees, placing sideways, while not forgetting that the legs should stand right on the surface;
• Slowly, slowly, lift your hips with the lower back.The rest of the body must remain real estate on the carpet;
• We bend a little back and strain the gluteal muscles.We keep in this position for a few seconds, fixed;
• We return to the original position;
• We repeat 10-15 times in several approaches.

When the pelvic lifting occurs, from the position of laying the deadlines, which are for a very short time, can be achieved through narrow, relief and elastic ass.This happens because of the good training of muscle tissue located in this area.In any complex, which to one degree or another is aimed at making the lower part of the human body, I must include the application of the gluteal bridge.Its implementation is accessible and is also desirable not only for professional athletes but also for beginners, to maintain good physical shape, in addition to other higher levels, exercise performed.Lifting the pelvis on the back has a number of indisputable advantages that help to achieve beautiful hips, both in fair sex and in men.

How to Choose Exercises To Weight Loss of the Belly and Sides:

• Medical indications/contraindications.For example, people suffering from osteochondrosis are best abandoned by acute exercise.Patients with heart problems and blood vessels should abandon weight lifting movements, work;
• Targets.The greater the goal, the more complex and effective a set of exercises should be.If you just have to remove a few pounds, then simple exercises will be sufficient in combination with a low car diet.For a greater effect and the acquisition of athletic forms, it is important to do cardio workouts and perform press exercises;
• Conditions.If you constantly go to the gym, then the ability to do exercises using different simulators.Otherwise, it is necessary to choose a training that can easily be done at home with improvised means.

Before you start removing the sides and stomach, you need to prepare a program.The senseless performance of the exercises is unlikely to give the desired effect.The training set is selected for each person individually, taking into account the characteristics of the body, the original physical shape and the parameters of the body.An experienced coach has to deal with this issue.

You do not need to attend gyms, gyms to obtain a consultation.A specialist training is enough so that he or she can choose the right exercises and draw up a plan.It also shows the technique for making some movements.

If there is no way to contact the coach, then you can just do general exercises, for example, do charge in the morning.However, remember that there is not so much efficiency from it.It is best to then try to personally draw up a training plan, but with the mandatory reporting 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 adjust yourself and make a program to help quickly achieve the desired goal.And we will help you with that.