Effective exercises for weight loss and sides

There are several 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 developed precisely the abdomen and sides that can help defeat undesirable volumes even at home. It is important to systematically train and follow some rules.

Training principles for the loss of weight of the abdomen and sides

It is important to understand that for different people, exercises and the number of repetitions will vary. For those who have excess weight, cardiovascular loads will be important first to get rid of an impressive layer of fat. In the first period, you should not rely on strength exercises and pump muscles.

In the early stages they will be good:

1. Walking at a fast pace.
2. Swim.
3. Jump over a jump, if there are no contraindications (obesity, column problems).

Simultaneously with cardiovascular load, as soon as body weight has approached the norm, you can connect force exercises aimed at training the press and back muscles. To obtain the desired result, lose weight more the strengthening of the abdominal muscles and sides, cardio and strength exercises must be combined. This is one of the training principles. The second main point will be the regularity of classes. To achieve the result, it is important to train hard and not expect amazing results after a couple of weeks of classes. Each organism has its own time. If you eat sides and stomach for years, it is nonsense to have the fact that after a month of training the waist will become scarce. The stomach and sides on almost all are the most complex areas that lose weight for the last time. This must be understood and not overcome, but to persistently go to the goal.

The next important point will be adequate nutrition. Experienced nutritionists and fitness coaches say that food is first with the desire to lose weight. But the elasticity and oppression of the muscles is achieved only by physical activity. Therefore, it is important that women combine the principles of adequate and healthy physical nutrition and physical activity, including exercises to lose weight and sides at home or in the gym.

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

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

4. Direct an active lifestyle.
5. Train at an average rate without weighing.
6. Involve at least 3-5 times a week.

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

The beginning of training, warm

At home, as in the gym or in the group classes, the training must start with cardio and warm. At home, run in place, walk fast or jump will prepare for training. Take this for 10-15 minutes.

After you need to knead the joints:

1. We knead the shoulder joints with shoulder rotation forward and backward.
2. Then make the inclinations aside. This heating exercise is directed not only to the heating of the muscles, but also to the strengthening of them. Here the oblique muscles of the abdomen and the widest back muscles are involved, which form the thin line of the waist and the female curve of the back.
3. Mache the knees and ankle with rotation.
4. After a warm that is necessary to train at home, we begin special exercises to lose weight and strengthen the abdominal muscles and sides for women.

A set of exercises with your own weight

Several tables are very effective in the fight against excess volumes in the stomach and sides. Classic version of the bar:

1. Initial position: On the floor, lean in the elbows and in the socks of the feet, separate the width of the feet, the width of the shoulder, connect the brushes in front of you, relax the neck.
2. The time dedicated to this position must be at least 30-60 seconds.
3. Make the bar daily in 3 approaches.

The sidebar is accurately addressed to the lateral muscles of the press and back:

1. Initial position: Lie on the left side, raise your left hand folded towards the elbow, lift your right hand and put on the head.
2. The duration of sustaining the bar is 30 to 60 seconds.
3. Do the same in the other direction.

Planck with arms and legs lifting:

1. The initial position is like a classic bar, only that you need to trust not in the elbows, but in the hands.
2. Lift your left hand and right leg alternately, then the right hand and left leg.
3. Make 20 elevators 3 approaches.

Opening bar:

1. Initial position as in the anterior bar.
2. Levante, backing on the right hand, as if it opened. At the same time, the legs do not change the position, the feet are slightly folded.
3. Repeat 20 times 3 approaches.

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

1. It must be done in the initial position, as a classic bar. The hands are placed on the shoulder width, the legs in the same position.
2. Then, double the elbows and release as low as possible.
3. Then we return to its original position.
4. Ideally, push -ups must be done from the floor. But beginners are quite suitable to push from the wall, from the table or the chair, the sofa, from any surface and height to which it can begin. Then cross the lower and lower part, and then to the floor.

Lifting exercises help reduce volumes in the abdomen and sides:

1. Lie on the floor, on the back, arms behind the head or on the sides. Lift your legs straight and decrease the speed slowly.
2. Scissors. Initial position, as in the previous exercise. Lift your legs straight at a distance of 45 degrees from the floor, extend your legs to the sides and cross.
3. Lie on your back, bend your knees, bow on your feet, put them in the separate shoulder.
4. Raise your ass and go down.

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

The abdomen emptiness

A very effective and effective exercise when losing weight and sides for women, which can be done easily at home without any additional device, is considered a vacuum 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. It is they who will pull the stomach and hold it flat.

Basic rules to make an abdomen vacuum:

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

We make a vacuum of the abdomen as follows:

1. Take the initial position.
2. Make a slow exhalation.
3. Inhale your nose.
4. Exhale slowly, completely releasing the lungs of the air.
5. Ague your breathing, don't inhale.
6. Throw the maximum stomach in yourself. Try to pull the stomach completely from below to the chest.
7. Lied for a few seconds. At first it will be 3-5 seconds.
8. Let the stomach go, inhale.

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

The initial position for this exercise can be different:

1. Lying on the back, the arms along the body or just below the hip joint on the legs.
2. Sit, lowering your legs down or in the lotus pose.
3. Straight, the palms of the feet at the base of the hip joint.
4. Standing, bending his legs on his knee a little and leaning on the hips. The back must be maintained directly in any position.

Aro for waist harmony

A ring is a simple affordable sports projectile. Simple exercises with him will help lose weight and find harmony of the abdomen and waist for women at home.

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

The weight of the ring is important:

1. For beginners who have not previously dedicated themselves to any sport, a ring that weighs approximately 1 kg.
2. For those who had previously practiced sports, at least they exercised, irregularly, from time to time it is better to choose a 1. 3-1 ring. 5 kg.
3. Those who lead an active lifestyle are dedicated to physical education, the physical state is regularly adequate for a 2 kg ring.

Regular training with a hoop gives quite fast results.

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

Another sports projectile that many have at home is the Grace album. This is a double plane disc that needs to become legs and make the body rotation at a fast pace to the left and right. Experts talk about the high efficiency of training on this album.

To get rid of an undesirable volume in the stomach and sides, committed to an album, it is important to observe some rules:

1. Train at least 3. 5 times a week.
2. The duration of training must be 30 to 40 minutes a day.
3. Perform the exercise correctly: at a fairly fast pace, perform the rotation with the help of the abdominal muscles, taking your hands in front of the chest.
4. In combination with adequate nutrition, this type of training will be useful and will help find beautiful forms of abdomen and waist.

Exercises with weights or with any weighting

As a weight at home, you can use:

• small weights;
• eggplants with water;
• Even salt or sugar packages are 1 kg.

That is, everything you will find at home of adequate weight is that you can take in your hand. Do not take weights too heavy, the weight must be minimal.

The exercises will be the following:

1. The inclinations of the case to the right and left. To do this, it must be in a position standing in the shoulder width, the hands with weights are lowered to the sides. Then, inclined alternately to the right, straighten, then to the left, straighten. The hands get down to the sides and do not change their position.
2. For next year, you will need a bank or edge of the couch. Remove the left knee and left hand on a bank or the edge of the couch. The right hand from the weights is lowered directly to the shoulder level.
3. Raise your right hand, bending it in the elbow. Do the same on the other side, leaning on your right hand and knee and raising the left hand of the weights.
4. Take weights in your hands, double the elbows and connect the weights in front of the chest. The legs are separated by the shoulder, buttocks and stomach are drawn. Turn the body to the left and right in turn.

These exercises train the oblique muscles of the abdomen and back muscles. They contribute to the fact that the sides will be put more in shape, the folds will be eliminated. Perform exercises at an average rate. Choose the weight of weights or any weighting agent, do not accumulate it.

Make 3 approaches for each exercise. In the approach, perform 15-20 times.

What should not be done when losing weight and sides?

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

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

If you follow all the recommendations and prohibitions, then the effect of classes on problematic areas will not be long to arrive.

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

After training

After physical training and problematic honor, you can improve the effect of massage or some more manipulations:

1. Abdomen massage and the sides of the roller.
2. Wrap the abdomen for a dietary film with clay or aromatic oils for 20 minutes.
3. Abdomen emptiness massage and sides by banks.
4. "Dry brush" massage method. They rub and stroke dry skin with a dry brush with natural battery.

This is all that will help women achieve the best result when losing weight and sides after performing special exercises.