Exercises to lose weight and sides at home

Fitness trainers of the whole world are developing new exercises for weight loss on the abdomen and sides so women remain slim.Obesity becomes the real problem of mankind, it must fight in detail.Physical exercises associated with proper nutrition provide rapid and constant results of weight loss.

The most common causes of abdomen and sides

Often, exercises for weight loss on the sides give good results in combination with diet. Dry lifestyle, irrational nutrition is behind obesity. Also, the stomach and sides are covered with fat due to stress, insomnia or due to disease in internal organs.Exercises developed specifically due to weight loss will help remove fat on your stomach.The main thing is to perform them correctly and regularly.It is necessary to combine exercises to lose weight and aspects of women with diet nutrition.Otherwise, you cannot reach the desired harmony.

Best exercises to lose weight and sides

Among many types of training are the best effective exercises designed for weight loss on the abdomen and sides.There are those who make the waist thin, form a beautiful posture and make a picture of feminine. The complexity of this type is mentioned by Guy Gasper, fitness teacher, author of the methodology. The complex contains 10 special exercises to lose weight in the stomach and sides.Categories strengthen the rectum and diagonal muscles in the abdomen, as well as the muscles of the rear. Courses for losing weight in the abdomen and gates from Gasper are so easy to perform that it was even called "abdominal press for Imba."The most interesting thing is the exercises to lose weight and sides gasper included in this complex:

1. Heat up.It is a duty and takes only 4-5 minutes, helps the muscles heat up, prevents elastic, injury.
2. This is followed by stationary exercises for weight loss on the abdomen and sides.
3. Stretch.

Next, all exercises aimed at losing the abdomen and the sides with images will be viewed in detail.

Revolution

Various types of rotation are included in the top 5 best exercises for weight loss on the abdomen and sides.They allow you to process the end muscle in the abdomen, create embossed pressure.The most common advantage of weight loss training is on the floor.It helps to burn fat and pump the upper press with a minimum load on the back.Lies on the floor upside down, bend your feet in the right corner of your knees.Hands are behind the head, the elbows are separated by the side.Told the pressure, raise the shoulder belt well from the floor to the pelvis.Slowly fallen from the peak to the source.

 Planck

The most effective exercises for weight loss at home are based on the use of their own body weight.Planck is a comprehensive training of extensive muscle group.It will not only be able to lose weight in the abdomen and sides, move, but to transform the image radically for the better. It is performed as follows:

1. The starting point lies on the floor, the feet are parallel, the forearm of the packaging on the floor, the elbows are located exactly under the shoulders.Breathe to you.
2. Inhale out: Put your feet on your toes.Support - on your toes, on the forearm.The back is even, there is no bend, the muscles of the legs, the abdomen, the buttocks are in tension, the legs are as close to each other.
3. When the muscles are too excited for unpleasant feelings, sink well on the floor.

Vastly rotation

These simple exercises actually contribute to the weight loss of the abdomen and the sides at home.Right, they are performed as follows:

1. Starting - lying on the floor (hands are right down).Feet - slightly bent on your knees.
2. Lift your feet up and lift the back of the thigh from the floor.
3. With inspiration, lower your feet slowly and bottom on the back.Amplitude - shortened,

Lean aside

These phenomena Phizpraining are suitable for weight loss on the abdomen and sides of the house.It is easier to perform them easily - it's enough to keep your back evenly and lean on the side with the desired amplitude.At the same time, one hand is on the belt and the other is thrown.To get good results, you need to perform the exercise 100 times or more for each side.To increase, you can take burdens in the form of plots.

Scalolas

Training to lose weight in the abdomen and sides will be particularly effective with "scalolas", which includes extensive muscle group, tones the entire body.It's done like this:

1. IP: Lyching focus.Correct our hands, feet should be shoulder -width apart.Confidence in the palms and socks of the feet.Keep your body right without a bend in the back.
2. Breathe - the pressure pressure, pull one knee to the chest without an abnormal to the side, the back is straight.
3. Inhale - put your foot back without relaxing the press.Repeat for the other foot.

Cherished rotation

This type of exercise is effective to lose weight.The picture shows how the abdomen is the abdomen.Correct execution algorithm:

1. The starting point: lying on the floor with feet bending on the knees, hands are crossed the back of the head, the legs are pressed on the floor.An ankle of one foot is on the knee.
2. Begin lifting the body up with inspiration and turning it.Left -hand elbow strives to touch the opposite knee.Change the position of your feet and do it on the other side.
3. Go down, but not to the end.Work in a short amplitude with the voltage of the diabetes.

Revolution

This exercise works with upper and lower abdominal muscles.IP: Lies on your back with your feet up.At the same time, the ankles are parallel to the height of the line, the knees are on the same line with the pelvis and the hands behind the head.Stretch your knees and breast at each other with exciting pressure while hips and shoulders break from the floor.Repeat - 10 times.Relax and then repeat 10 times.

Planck with a bend

These complex exercises to lose weight and sides with a photo will help you get not only to the waist, but also the buttocks, the hips, your feet.The bend bar is executed according to the system:

1. IP - classic bar, focus - on the socks of the legs, forearm.
2. Inhale - turn around, take the position of the side bar, rest on the right forearm and toes.
3. Left foot and arm are stretched in the opposite direction.
4. Bend your arm, foot, pull your knee to the elbow.
5. Dilute the limbs back in different directions.
6. Return to IP and repeat the other side.

Lunch with turns

Feet IP, feet are located 15-20 cm away, hand-at-level levels of the lower ribs.The stomach is pulled, the back is corrected.We walk to the right with the left foot and turn the body to the right.At the same time, the toes look on the left leg to the left.Go down to the lunge and straightened right foot.Return to IP, repeat for the other side.

Void

This is an interesting way to lose weight in the abdomen and sides.Usually develop exercises for the abdomen and sides of the pressure of the press, while the vacuum works out internal muscle and aperture.The exercise is performed as follows: You need to stand straight, take your breath deeply and then breathe out and pull out your stomach.Take the pressure, try to tighten the navel at the vertebrae and under the ribs as much as possible.Fix the score for 10-15 seconds, breathe slowly through your nose and weaken your muscles.Inhale deep with the diaphragm 2-3 times, repeat and make 3-4 methods.

Side attack

This training helps to create beautiful relief on the buttocks, legs and tighten the image.To do this, you need to get up, spread your feet on the shoulder width.The back is straight, hands - in front of the chest, bent at the elbows, the press - in tension.On the opposite - a wide step toward the left foot to the right corner of the knee.On breathing out - go back to IP and repeat the other side.

Strong feet and ass will help reduce the waist visually!

Physical practitioners for newcomers are recommended to lose weight and sides to combine with other types of stress used by other muscle groups.Thus, it will be possible to develop the muscles synchronized and make the image beautiful.

Steps and Rock Exercises at home

These simple exercises can even start, but with regular categories, the result will not be long to come.

Short

Be sure to add exercises to lose weight and sides at home, train hips and feet.The most famous are short.

IP: Standing, feet - shoulder width, socks are separated next.The knees are directed to the socks.Body weight should be moved on the heels, pushing your feet on the floor.The back must be a bit beaten with a boat, but not round.Mosque is straight, without leaning forward.The knees are forbidden to take in and dilute when lifting from the lower point.At the beginning of the exercise - deep breath, in the end - breathe.

Bags

The simplest training is the best exercises to lose weight, as they are clear, do not need special skills and achieve quick results.Lunges help to keep the whole picture.Like with your right foot, the toe is a little inside.Mote left leg back and to toe.Hands - on the belt is the same.Bend your left leg, go down until the right corner forms at the knees of both legs.Breathe out, press out, go back to IP, do it on the other side.

 Barrier

At first glance, Berpi seems to be a simple exercise to lose weight, but allows you to carefully work all groups of abdominal muscles, ass, hips.It's done like this:

1. Rest the palms on the floor.
2. Remove both legs back by finishing the rod in the right hands.
3. Tighten your feet in your hands.
4. Stand up, jump loudly, pat your hands over your head.
5. Repeat points 1-4 without break.

Run

Running is a classic way to lose weight, to strengthen health.First, you should walk with a quick step and warm up your muscles.At the same time, develop a breathing policy.Inhale - one step, breathe from - three steps, as comfortable.Then you can add a pace to running, quickly running.This training should come with comfortable feelings without shortness of breath, sustains.

The twins of the legs to the side

HIP Abstract is an effective exercise to lose weight and priests.IP can stand on the floor, lying on its side or standing on all four.When you stand up well and maintain the support, you need to expand your gluteal muscles and take your foot as much as possible aside.

Burely bridge

This exercise to lose weight in the abdomen and ass at home like many women for great efficiency.IP - lying on the back with your feet bending on your knees, the legs are tight on the floor, arms along the body.In inspiration - squeeze the butt and raise your hip, sit for 2 seconds, squeeze the butt a lot, breathe and go back to IP.

Set of exercises for weight loss on the abdomen, sides and feet

To get rid of hated fat deposits, a proper combination of exercises for weight loss on the abdomen and sides is necessary. He must take into account the first data on losing weight: its weight, possible health problems.Gymnastics to lose weight and sides with high weight should be protected.This will help avoid hurting teams and ligaments.Exercises for weight loss on the abdomen and sides should be done at least 3 times a week.Set up the duration of the workout with your own well.The ability of the house due to weight loss in the abdomen and sides should not be a worsening of chronic diseases.Be sure to start a course with warmth, finish with elastic.

After this graphics a week you focus on exercises for weight loss at home 3-4.5 hours.This means that soon you will come to the desired physical form.After 30 days, exercises to lose weight and sides of the regular lifestyle, harmony and grace will replace the vigorous.

How can you speed up weight loss?

In order for the weight to go as soon as possible to lose weight and sides at home, it is necessary to add proper nutrition, cardio, modern cosmetics methods.Nutritionists recommend using pharmacy to reduce weight only in special cases.The use of sports nutrition will help to lose weight faster without loss of muscle mass, accelerate metabolism.

To establish food

When you lose weight, it is recommended to eat in small doses with 2 or 3 hours of break.It is important to eat the last dinner no later than 2 hours before rest at night.Per day, try drinking about 2 l of clean, not carbon.Follow the list of useful products, take them to put together a diet.Minimize harmful food or completely exclude.

Add cardio

It is difficult to overestimate the importance of cardiac training for weight loss on the abdomen and gates at home.Experts I advise you to combine cardio and strength exercises to achieve maximum fat effects.

Add sports nutrition

A variety of sports nutrition helps to tighten the body quickly at home, preserve muscle mass.These products are classified according to their effects on the body:

• heat treatment;
• diuretics;
• Funds that reduce appetite;
• Prevent calories;
• Metabolic drugs.

Exercise operators recommend not changing the abdomen and side for the sports for quickly weight loss, but to use the synergies of these two resources.

Outcome

If you decide to customize your image, then the gym will be losing weight and the sides of the fundamental principle in your strategy.Other resources need to be associated with them - right and modern sports nutrition, cardio and, most importantly - perseverance, belief in their strength, good motivation.After combining all aspects together, you will certainly get to the goal.