From this article you learn some exercises to lose weight and sides

Stop getting into their favorite things that were at the recent time?There were ugly barrels, and that is why confidence in its perfection disappeared?Every second faces this at different levels of life.Today, more than 60% of men and women around the world are dissatisfied with what they see in the mirror daily and are very much looking for options to deal with the problem of excess weight.

Want to get a flat stomach and a beautiful waist?Exercises to lose weight in the abdomen and sides are a great solution for those who dream of bringing back harmony.In combination with the balance of diet, you will achieve great results much faster and more efficient, which will remain with you for many years.

Why the weight is growing

Minor fat volumes are the norm for each individual.It provides the protection of bones and organs against overcipulation, all the effects from the outside.Executives are already the cause for anxiety.You can get rid of them with training and for example a magical diet.But before you draw a exercise plan and determine with a diet, you need to know for what reason the weight "climbed up":

• Decreased metabolism.The older you get, the slower you have.It will be much more difficult for the body to digest upcoming food, which gradually leads to the pollution of excess weight.Maybe you have noticed that your loved ones, friends eat a lot of fat, sweet, while the picture remains as slim, and you start to get in, as on yeast, from any box.This is precisely because of metabolism, which is normal in the first case, and decreased - in the second;
• Genetic tendency.Scientists have proven that the presence of fat deposits in the body is directly related to human genetics.If relatives on the older line suffered from increased body weight, then you will tend to excess fat;
• Dry lifestyle.If you are moving a little, do not commit any, even the smallest physical effort, then you will inevitably get at least a few pounds that it will be very difficult to deal with this plan;
• Ofeating.Each ofeating is the main reason for excess weight.Especially, if it is a combined sedentary lifestyle, fat will accumulate several times faster;
• Incorrect posture.Continuous beooping, fat will gradually accumulate in the abdomen.To avoid this, you must constantly keep your back straight;
• Hormonal changes and mistakes.When a woman or a man reaches adulthood, serious hormonal changes, various failures are also not uncommon, which inevitably entails body weight.

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

• The threat of increasing cholesterol.With the increase in body weight, the proportion of cholesterol in the blood also increases.Its excessive content leads to poor health, emergence 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 the body weight index than 30. In this situation, blood vessels worsens, the stress on the heart increases several times.All this in the twist gives additional risks, the likelihood of blows, heart attacks;
• Slow down the bloodstream.The accumulation of fat creates an increased load on the internal organs.As a result, nutrients will be much worse, the circulation slows down, which ensures a decrease in burning, increases the risk of cancer development;
• Reduce immunity.In excess of body weight leads to metabolism, hormonal background fractures.The body becomes weakened 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 look.This is also useful for the health of the whole organism.There are some medical tips where fitness is vital:

Effective exercises to lose weight and sides:

• Household training must take place regularly;
• All body parts are involved;
• For greater efficiency, a combined diet is a reality.

The muscles of the abdomen and sides form a peculiar "corset".The works of other muscles that are on the back, buttocks and inside the hips are dependent on their condition.Only a competitive combination set of exercises will always keep the body in perfect condition.The results are dependent on the original amount of fat and the mood of humans to reduce weight.

Before choosing the appropriate fitness, it must be borne in mind that all engine activity along with a diet gives a comprehensive effect and not only affect selected areas:

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

Spin:

• We put ourselves on soft gymnastics.We bend our feet in our knees.It is necessary that even in a bent condition they stand equally on the surface of the floor, with the whole leg;
• We put our hands behind our heads;
• We breathe deeply and start lifting the upper body.Each increase is necessarily accompanied by exhalation;
• As we lower the body inhale with us slowly.After the back is completely on the floor, we repeat the exercise again;
• We make 2-3 methods of 10 repetitions.

This is one of the main fitness exercises to process the abdominal press.It is popular with experienced athletes and beginners.Accessibility, the simplicity of the implementation makes it pressure to press the comprehensive exercises.Indeed, to work really, there is no need to visit the fitness center.According to this, the exercise is one of the most common and is very popular today.It is not considered the most effective, but bark is amazingly worked.If you combine it in a suitable way of nutrition in your diet, you will very quickly notice the wonderful result.

Return rotation:

• Lies with the back of the gymnastics;
• We have our feet so that they are perpendicular to the floor, while the feet are located completely on the surface;
• We lay our hands along the body with the palms down;
• Raise the lower part of the body, get your feet as much as possible on the chest, touch only and fasten for a few seconds;
• We inspired we fall into the starting position;
• We make three methods of ten repetitions.

Contrast crane or rotation is one of the most effective exercises to study the lower part of the press.The method of performing such a rotation is quite simple and quite accessible even for beginners.The opposite crane has the most impact on the lower area of the colon muscle.But since all the abdominal muscles always work together (they cannot be isolated), do this exercise, you immediately train the whole pressure.And this makes such exercise very, very effective.

Studies in which measuring the electrical activity of the muscle equipment was conducted during the performance of this exercise has proven the high efficiency of the opposite rotation for the development of the lower part of the press.Therefore, this exercise can be self -confidence in the ten most effective.

Spit tangles:

• We lie with the back of the gymnastics and take the starting position, leads 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 our shoulder to the side.Кога Делаетя поворот правого печа, левая час о оаетя неизеном, лежачем пожениont;
• We repeat the movement for the left shoulder, similar to the right side;
• Repeat 12 times.

In order to achieve strong and embossed pressure, you need to perform not only a simple rotation of the press, but also diagonally snowed.They not only participate in the establishment of the outlines, but also protect the spine from injury.

Spites may seem like a simple exercise.But on the way between rotating and relief methods, the amount of fat is under the skin of the abdomen.Do not try to make up the pressure on the press with poor nutrition.Compared to other muscle groups, the abdominal muscles are not so large.For burning calories, a more suitable cardio is a suitable option.If you are not ready to work on cardio in hours, then food is a key factor in success in achieving the result.

Rotation with elevated legs:

• We lay down and pull your feet up (you can cross them);
• We are performing the body, similar to classic;
• We take the breath as we drop, breathes from when we lift;
• We make three methods of 10-15 repetitions.

A popular exercise, which performs as all the straight muscles of the train, also includes across the cross and diagonal muscle.

Among the large number of exercises on the press are the most effective different options.This is turning with your feet up - a good exercise to study all the muscle of the press, as well as relief.Of course, you can only get a flat stomach in a mixture of competent regular training and proper nutrition.When drying or with full nutrition, the fat under the skin is burned and the relief muscle becomes more obvious.Drying is a temporary diet, it will be a better and more stable result with proper nutrition.

Planck with bends:

• Lay down to the starting position - knee/elbows are located on the surface in the condition of the bar;
• We ensure that the cervix and the spine are set evenly.We look right in front of us;
• We lift our knees off the floor and put our feet on the socks;
• This is how we continue without moving for 30 seconds.It is important that breathing is not difficult;
• We repeat the exercise for each side of the same time.If the physical form allows, you can stand in 1 minute.

What is the useful exercise of the bar?Conditions can be divided into a few things, such as the benefits for the back, the feet and the pressure.

Also a powerful version of the sidebar, but more complicated than the former.When he performs him, he consumes the body much more kcal, so it fits perfectly into the training of fat burning.For the media, such variants are just a fire, based on the training reviews.

She is amazing working on her back, hips and pressure.

Start with a bend:

• Lay down to the surface on the side;
• We transfer the body's weight into the right elbow/ hand and the corresponding leg.It is important that the hand in the bend condition would be the right corner;
• Place your left leg to the right.We keep the lower extremity equally.Lift the hips from the floor;
• We continue in this way for 30 seconds.

Unlike the classic version, the sidelines actively involve the abdominal muscles, helps to strengthen the hips, as well as the back.Properly set technology in the first stages is the key to success and progress.The bar was created more to diversify the training program and process the muscles of bark as efficiently as possible.I love putting this exercise at the end of the training to delete immediate strength and energy on basic exercises and then finish the pressure on the press.Like all active exercise, this exercise, implemented with the right technology, is only the benefit of the body.

Lugs:

• We take one small step with your right foot and bend it.After this position has been approved, muscle tension is found in the femur;
• We put our hands straight in front of us in analogous to the floor;
• We take a significant step forward with the left foot and sit down only.That right in this case is behind, but with the upswing of the sock;
• The back of movement should be constantly flat;
• Repeat the attacks;
• We make 15 repetitions on each leg.

If you have never done any exercises on the abdomen, you should definitely perform effective attacks.

Lunges are basic exercises that are designed to develop ass and hip muscles (especially four -foot).It is very popular in all sports.It can be performed both with your own weight and use special equipment: rod, plot, Smith simulator.If you look at how professionals make attacks, they may seem very easy to perform.But this is not so.Before you start, it must work for a few weeks with your own weight and work equipment.And then add a burden.There is a lot of variants of attacks.Within the framework of this article, we will only understand the most popular people using male and female athletes for bodybuilding.

Lean to the sides:

• We stand up directly.Lift our hands above our heads and fold together;
• We put to the right.Preferably, so that the body is bending as much as possible - should be found to the left.We are mounted in an inclined position for 15 seconds;
• Carving back to the starting position;
• We make repeated tendencies in the other direction with the same delay in 15 seconds;
• As you get used to the "delays", you can increase their time, for example, about 30 seconds.

The tendency to the sides is very simple, but an effective exercise to strengthen the abdominal muscles that affect the size of the waist.This exercise knows everyone from the school's fitness teaching.

In this exercise, the outer diagonal abdominal muscles are loaded.With a good study with additional loads, they become prominent, but in order for this to sit in a diet to remove excess fat (if any).

If you create a lean, you can perform it on a little curved feet.

"Vacuum":

• We stand on four four and hold on to this position with the help of knees and elbows;
• We take a deep breath.At present, the press should be as relaxed as possible;
• Inhale and at the same time pull the stomach into the stomach and strain the pressure;
• We are kept motionless for 30 seconds;
• We repeat in 2-3 methods 15 repetitions.

This is a stationary exercise to develop the inner muscle of the abdominal press (especially the transcal and muscle of the diaphragm).

The exercise is ideal for working out of the abdominal press.It is based on breathing.

To learn how to create a stomach vacuum, you need to practice this exercise regularly, at least 2-3 times a week.The ability to stay breathing for a long time increases gradually and the ability to expand various departments in the abdomen with conscious effort will develop.In the end, this allows the press to swing much more effectively.

Increases on the hips that lie:

• Lay, stretch your hands along the body, palm to the floor;
• We bend our feet to our knees, set aside, but do not forget that the feet should stand exactly on the surface;
• Slowly lift the hips with the back.The rest of the body should be real estate on the blanket;
• We bend our back a bit and the same gluteal muscles.We hold in this position for a few seconds, fixed;
• We return to the starting position;
• We repeat 10-15 times in several methods.

When the exercise of lifting the pelvis occurs, it is from the laying position that the deadlines that are in a rather short period of time can be reached with dense, relief and elastic ass.This is due to a good training study on muscle tissue located in this area.In every braid, which, one or the other, aims to work from the lower part of the human body, I am obliged to implement the Glúteal Bridge.Its implementation is available and in addition, it is desirable not only for professional athletes, but also for beginners, to maintain good physical shape, as a supplement to other higher levels made.The lifting of the pelvis on the back has a number of indisputable benefits that help to achieve beautiful hips, both among fair sex and in men.

How to choose a gym to lose weight in the abdomen and sides:

• Medical tips/contraindications.For example, people suffering from osteoporosis are best abandoned with exercises with sharp movements.Patients with the problems of the heart and veins should abandon the movement of weightlifts, in progress;
• Goal.The larger the goal, the more complex and effective, exercises should be.If you just need to remove a few pounds, then simple exercises are sufficient in combination with low carbar diet.For greater impact and acquisition of sports forms, it is important to conduct cardio and carry out exercises for the press;
• Conditions.If you constantly go to the gym, then there is the opportunity to do exercises with various simulators.Otherwise, it is necessary to choose training that is easy to do at home with spinning.

Before starting to remove sides and stomach, it is necessary to compose programs.It is unlikely that the thinking performance of exercises will give the desired effect.The training set is chosen for each individual, taking into account the symptoms of the body, the original physical form and body variables.An experienced trainer should deal with this issue.

In order to consult, it is not necessary to visit a gymnasium, a fitness center.One training with a specialist is enough so that he can choose the right exercises and negotiate a plan.It also shows the technology to perform some movements.

If there is no way to contact the coach, then you can simply do general exercises, for example, to load in the morning.Don't forget that there are not so many results.It is best to try to make a personal training program, but with compulsory accounting the following:

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