Fitness trainers around the world develop new exercises for the weight loss of the abdomen and sides so that women remain slim.Obesity becomes a real problem of humanity, it has to be fought comprehensively.Physical exercises in connection with the right nutrition provide a quick and steady result of weight loss.
The most common causes of belly and sides
There are often exercises on weight loss in the sides a good result in combination with a diet. A sedentary lifestyle, irrational nutrition, obesity. In addition, the stomach and sides are covered with fat due to stress, lack of sleep or due to diseases of the internal organs.Exercises that were specially developed for weight loss help to remove fat on the stomach.The main thing is to carry them out correctly and regularly.It is necessary to combine exercises for losing weight and pages in women with nutrition of nutrition.Otherwise you cannot achieve the desired harmony.
The best exercises for losing weight and pages
Among the many types of training are the best exercises developed for the weight loss of the abdomen and sides.They make the waist thin, form a nice posture and cut the figure of a female. A complex of this kind is called Guy Gasper, Fitness Instructor, author of the methodology. 
The complex comprises 10 special exercises for losing weight in the stomach and sides.Classes strengthen the rectus and the sloping muscles of the abdomen and the muscles of the back. Classes for losing weight and the pages from the gasper are so simple that it was even referred to as the "abdominal press for dummies".The most interesting thing is what exercises for losing weight and the side gas in this complex are included in this complex: in this complex:
- Warm up.It is mandatory and only lasts 4-5 minutes, helps the muscles to warm up, stretch, injuries.
- This is followed by static exercises for the weight loss of the abdomen and sides.
- Stretch.
Next, all exercises that are supposed to lose the belly and sides with pictures are examined in detail.
Twist
Different types of twists are contained in the top 5 of the best exercises for the weight loss of the abdomen and sides.They enable them to work out the Rektus belly muscles and create a shaped press.The most common option for training for weight loss lies on the floor.It helps burn fat and pump the upper press with a minimal load on the lower back.Bend your legs on the floor on the floor and bend your legs to your knees at a right angle.The hands are behind the head, the elbows are divorced to the sides.Pull the press tightly and gently increase your shoulder belt from the floor to pool.Slowly fall from the top point to the source.
Plank
The most effective exercises for weight loss at home are based on the use of their own body weight.Planck is a universal training of an extensive muscle group.It not only delivers the weight loss of the abdomen and sides, movement, but radically transforms the figure for the better. It is carried out as follows:
- The starting position is on the floor, the legs are parallel, the forearm of the wrap on the floor, the elbows are exactly under their shoulders.Inhale.
- Exhale: Install your feet on your toes.Support - on the toes, on the forearm.The back is even, there is no distraction, the muscles of the legs, belly, buttocks are in tension, the feet are as close as possible.
- When the muscles are tense with uncomfortable sensations, they sink gently on the floor.
Reverse turn
These simple exercises effectively contribute to the weight loss of the abdomen and sides at home.Right, they are carried out as follows:
- Starting position - lie on the floor (the hands are depressed).Legs - slightly curved on the knees.
- Lift your legs up and gently lift the lower back from the floor.
- Slowly lower your legs and the bottom of the back when inspiration.Amplitude - shortened,
Tilt on the sides
These protozoen phiz prity are suitable for the weight loss of the abdomen and sides of the house.It is easier to do it easily - it is enough to keep your back evenly and to lean on the side with the desired amplitude.At the same time there is one hand on the belt and the other is thrown up.For a good result, you have to carry out the exercise 100 times or more for each page.To improve, you can strain in the form of dumbbells.
Scalolas
Training for losing weight and sides is particularly effective with the exercise "Scalolas", which affects an extensive muscle group that sounds the whole body.It is carried out as follows:
- IP: Lyching emphasis.Direct our hands, your legs should be free of shoulder.Trust in the palms and socks of the legs.Keep the body correctly without distraction.
- Inhale - strain the press, pull a knee to the chest on the sides without deviation, the back is straight.
- Exhale - put your leg back without relaxing the press.Repeat for the other leg.
Twist
This type of movement is effective for losing weight.The photo shows how the sloping muscles of the abdomen are involved.The correct execution algorithm:
- The initial position: on the floor with your legs on the knees, your hands are crossed on the back of the head, the feet are pressed on the floor.One ankle of one leg is on the knee of another.
- At inspiration, raise the body and turn it.The elbow of the left hand tries to touch the opposite knee.Change the position of the legs and do it on the other side.
- Down, but not to the end.Work in a short amplitude on the tension of the sloping muscles.
Twist
This exercise makes the upper and lower abdominal muscles work.IP: On the back lies with raised legs.At the same time, the ankles are located on the parallel ground of the line, the knees are in the same line as the pelvis and the hands behind the head.Stretch your knees and chest to each other with a tense press while the hips and shoulders break off the ground.Repeat - 10 times.Relax and repeat you 10 times.
Planck with turn
These complicated exercises for losing weight and pages with a photo will help you to bring not only the waist, but also the buttocks, hips, legs.The bar with a curve is carried out according to the scheme:
- IP - a classic bar, emphasis - on socks of the legs, forearms.
- Inhale - turn around, take the position of the side bar and rest on the right forearm and toes.
- The left leg and the left arm are in the opposite direction.
- Bend your arm, your leg, pull your knee to the elbow.
- Dilute the limbs again in different directions.
- Return to the IP and repeat this for the other side.
Lunch with curves
The legs are at a distance of 15 to 20 cm and the level of the lower ribs.The stomach is pulled, the back is straightened.We go to the right with our left foot and turn the body to the right.At the same time, the toe looks to the left on the left leg.Get into the lunge and direct your right leg.Return to the IP and repeat this for the other side.
vacuum
This is an interesting way of losing weight in belly and sides.As a rule, exercises for the abdomen and sides develop the muscles of the press, while the vacuum has an internal muscles and aperture.The exercise is carried out as follows: you have to stand, take a deep breath and then exhale and pull out the stomach.Pull the press tight, try to tighten the navel as far as possible on the vertebrae and under the ribs.Fix the position for 10-15 seconds, breathe slowly through the nose and weaken the muscles.Inhale deeply with the diaphragm 2-3 times, repeat this and make 3-4 approaches.
Side attacks
This training helps to create a nice relief of the buttocks, the legs and to tighten the figure.To do this, you have to get up and spread your feet apart.The back is straight, hands - in front of the chest, bent on the elbow, the press - in tension.When exhaling - a wide step to the left foot to the right corner in the knee.When exhaling - return to the IP and repeat this for the other side.
Strong legs and buttocks will help to visually reduce the waist!
Fitness teachers are recommended for beginner exercises to lose weight and combine pages in order to connect with other types of loads that use other muscle groups.So it will be possible to develop the muscles harmoniously and make the figure beautiful.
Steps and buttocks at home
These simple workouts can even start, but regular classes will not come for long.
Squat
Make sure that you want to lose weight and train the sides at home and the hips and legs.The most famous are squats.
IP: Standing, legs - shoulder widths, socks are divorced to the sides.The knees are directed at the socks.The body weight should be transferred into the heels, the feet press on the floor.The back must be easily hit with a boat, but not round.The mosque is straight without tilting forward.The knees are forbidden to go inside and to be diluted from the lower point when lifting.Exhale at the beginning of the exercise - a deep breath, at the end.
Tabs
The easiest training is the best exercises to lose weight because they are clear, do not require any special skills and achieve a quick result.Lungs help to hold the whole figure.Put your right foot forward, the toe is a little inside.Make your left leg back and to the toe.Hands - the case is even on the belt.Bend your left leg and go down until the right corner forms on the knees of both legs.Exhale, press, return to the IP, do it for the other side.
Berpi
At first glance, Berpi seems to be a simple exercise to lose weight, but enables them to carefully work out all groups of abdominal muscles, buttocks and hips.It is carried out as follows:
- Let your palms put on the floor from the position of standing.
- Remove both legs by filling out the pole on the smooth hands.
- Pull your legs on your hands.
- Stand up, jump up, clap your hands over your head.
- Repeat points 1-4 without a break.
Running
Running is a classic way of losing weight, strengthening health.First you should take a short step and warm the muscles.Develop a respiratory strategy at the same time.Inhale - one step, exhale - three steps, so comfortable.Then you can add a pace to running and quick running.This training should bring comfortable sensations without shortness of breath and pain.
Twins of the legs on the sides
Hip abstract are effective exercises for losing weight and priests.IP can stand on the floor, lie on the side or stand on all fours.If you get up smoothly and keep the support, you have to strain the gluture muscles and take the leg as much as possible as possible.
Stormy bridge
This exercise to lose weight and buttocks at home like many women for high effectiveness.IP - On the back, the feet with legs that are bent on the knees lies firmly on the floor and the arms on the body.With inspiration - press the buttocks and lift your hips, linger for 2 seconds, press the buttocks a lot, breathe out and return to the IP.
A series of exercises to lose weight from the abdomen, sides and legs
In order to get rid of hated fat deposits, a correctly composed series of exercises is required for the weight loss of the abdomen and pages. He must take into account the initial data of losing weight: its weight, possible health problems.Gymnastics for losing weight and great weight sides should be economical.This will help to avoid connections and ligaments.Exercises on the weight loss of the abdomen and pages should be carried out at least three times a week.Install the duration of the training according to your own fountain.The suitability of the house for the weight loss of the abdomen and sides should not cause a deterioration of chronic diseases.Make sure you start teaching with a warm up with stretching.
After this graphic in a week, dedicate exercises to weight loss at home at home 3 to 4.5 hours.This means that you will soon get into the desired physical form.After 30 days, exercises for losing weight and pages become the usual lifestyle, harmony and grace replace lush forms.
How can you accelerate weight loss?
So that the weight runs for losing weight and the pages at home as soon as possible, it is necessary to complement a proper diet, cardio training, the modern cosmetic interventions.Nutritionists recommend using pharmacy medication to reduce weight only in extreme cases.The use of sports nutrition will help to lose weight faster without the muscle mass accelerating the metabolism.
Build up food
When losing weight, it is recommended to eat in small portions with a break of 2 or 3 hours.It is important to eat the last dinner at least 2 hours before the night's sleep.Try to drink in one day, about 2 l pure, non -carbon -supplyed water.Pay attention to the list of useful products and take them with you to put together a diet.Minimize harmful foods or completely exclude.
Add cardio training
It is difficult to overestimate the importance of cardio training for the weight loss of the abdomen and pages at home.I recommend experts to combine cardio with strength exercises to achieve the maximum fat burning effect.
Add sports nutrition
A variety of sports nutrition helps to quickly tighten the body at home and keep the muscle mass.These products are classified on the body depending on the effects:
- Thermogen;
- Diuretics;
- Fund reduces appetite;
- Block calories;
- Metabolic stimulants.
Fitness trainers recommend replacing exercises for the abdomen and pages with a sport for quick weight loss, but using the synergy of these two resources.
Diploma
If you choose to adapt your number, physical exercises for losing weight and aside are the basic factor of your strategy.Other resources must be connected to them - adequate and modern sports nutrition, cardio training and, above all - endurance, trust in their strength, good motivation.After you have combined all the factors, you will definitely be the goal.