To lose weight, it is necessary not only to comply with the right nutrition, but also to play sports.As you know, in the stomach, the fat layer is formed quickly, and burned more difficult than in other parts of the body.But the persistent class developed by the fitness coach will do their work.There is an effective physical exercise for weight loss and sides.Only routine training will help find beautiful forms and remove excess fat.
What muscles need to be pumped to remove fat in the stomach and hips?
If you know which muscle groups are located in certain body parts, it's easy to develop an effective series of exercises to lose weight and sides.
Such muscles are located in the stomach and side:
- External tilted- pass from the side surface of the ribs to the stomach, work tilted and turn;
- Inner tilted- Located under the outer muscle, taking part in the corner, tendency;
- Transverse inside- passes from the back from the inside of the rib to the stomach, taking the inside of the circle;
- straight- The ride along the stomach on both sides of the center line, contributes to the body bend forward.
General rules for all exercises
Apart from who actually will do exercises to lose weight, stomach, sides, hips or whatever - men, women, girls, children or teenagers - so they are effective, you need to comply with such general rules:
- Training must always be curved when the body is relatively long without energy nutrition.
- Physique.Exercise for loss of abdominal weight and sides is not done with dumbbell and other weighting agents, the burden is done due to body movements.
- If you have chosen a simple and easy weight loss exercise, it is recommended to be involved every day, at the same time.
- Gradually, the number of repetitions from the training series must be increased.
- Usually, after the lesson, a little fatigue feels - exercise in a simple and lightweight home to lose weight and sides also make the muscles work, which proves its effectiveness.
Notes!Enough to practice 3-5 times a week, but daily classes will provide more efficiency.The optimal number of movements for each exercise is 25-30.It is recommended to repeat them at least 3 times, rest for relaxation.
Physical exercise complex for weight loss and sides
What is the most effective exercise for weight loss and sides?This complex consists of 10 physical exercises designed to do home, although for the first time you can take 3-5 exercises from the complex.They are simple and lightweight, do not require the use of simulators, suitable for people without special physical training.To better understand the execution technique, their execution scheme can be downloaded to a computer or watching video online.
Notes!The fitness coach recommends to do in the morning, which contributes not only to fade the weight, but also with a quick resurrection.
Before every training, it is advisable to do a 5 -minute small warming.The goal is to prepare muscles for the upcoming charge.To do warm -up, you can use the simplest exercise, such as walking in place, tendencies, etc.
Basic increase
Exercise is done as follows:
- Lying on your back, bend your feet on your knees, put your shoulders on your width.Your hands behind your head.
- Lift the pelvis, tore it from the floor, as high as possible, climbing to socks.
- Louted for a few seconds and lower the pelvis to the floor.
Notes!When doing this exercise, you don't need to raise your hands with the pelvis.
"Scissors"
"Scissors" - One of the best exercises for weight loss not only from the stomach and sides, as well as legs:
- Lying on your back, spread your hands along the body.
- Lift both legs so that they are formed with a floor of about 45 degrees.Place them at different levels (one above the other).
- Do it in the air movement, like scissors.
"Lokot-kollo"
This exercise is carried out as follows:
- Lying on your back, bend your feet on your knee.Hand behind the head, bending on the elbow.
- Tighten the left and right elbows alternately to the opposite knee.
Exercise can be done until the muscles are tired.
Crooked
Such exercises will help remove fat quickly on the side, but also used for weight loss.It was done standing:
- The legs are wider than the shoulder, the knee is bent.Half squat body.The hand is closed behind the head, the back is straight.
- Stretching the muscles of the press and pulling his stomach inward, slowly to tilt the body to the left and right.
Initially, the tendency is carried out slowly, but gradually the speed increases to the optimal level.
Simple exercise for abdominal weight loss and sides is presented above.Even children will be easily mastered, not to mention adults with a minimum physical training level.
"Planck" and "Half"
A little more difficult to do "bar" and "half of the bar", although this exercise is quite effective and used not only for weight loss of abdominal and sides, but also to strengthen the back.From the picture you can easily understand how to make it.
"Planning half"
To do this exercise, you need to do the following:
- Stand by crawling in a "dog" pose.Palms and knees rest on the floor.His gaze was directed down.
- Pull the stomach and slowly lift the body, round the back.Longly for 30 seconds.
- Back to the initial position.
"Mobile Bar"
Doing "Planck" exercises is far more difficult than "half bar."Apart from clear simplicity, it is quite difficult to make it, because there is a large burden on the back muscles.
- You have to stand in an ordinary "bar", rest on the floor and socks.The body is held straight, the back is flat.
- Lift the body to the maximum possible height.Ideally, it turns out the hill, the top is the buttocks.
- Then return to its original position.
Notes!The usual bar has high efficiency.According to experts, it is enough for beginners to survive in a pose like that for only a few seconds, gradually increasing time.If during class there is pain in the back, it must be stopped immediately.
Rotation "Jogic"
You can use the Hulahup training process, which is also an excellent way for weight loss at the waist.When spinning, the circle strengthens the abdominal muscles, removing fat on the side, strengthening the press.As a result, athletes get a slim and tight body without signs of cellulite.
The results of the study have determined the 3 most effective exercises for losing abdominal weight and sides with a circle.They can be done separately or in one complex.
Notes!Before learning to practice using a circle, you need to learn how to twist it on the stomach in a standard way.
To rotate the circle this way, the following will be needed:
- Take the initial position: stand evenly, shared feet.
- The hand bent in the elbow is closed behind the head.
- Rotate hulahup, do a smooth circular pelvis.When exhaling, inhaling the stomach, with inspiration - relaxing the muscles of the press.
"Planet Rotation"
This ring rotation method is more complicated than before.You need to do such a sequence of actions:
- The legs separate shoulder, the hands behind the head, but are not related to the castle.
- Turn the hulahup, gradually turning the body around the axis towards the rotation of the circle.
Circle rotation with slopes
Only physically strong people can do this exercise, because it requires enthusiasm:
- Separate legs -shoulder -signed, hands are closed to the key, straight, in front of the chest.
- Bend one foot slightly in the knee, bend the body and turn the body in this direction.Turn the circle.
- Change your feet and turn the hulahup again.
Breathing exercises for weight loss and stomach
In addition to the physical, breathing exercises for loss of weight and sides are used, which can be done even sitting.There are 2 types of technology: Bodyflex and Oxycise.
Bodyflex
The first technique is designed to enrich oxygen to places where you need to remove excess fat.To do this, you need to exhale with deep breathing, then sharp breathing occurs and breathes for 10 seconds.During the period of holding breathing it is recommended to do simple exercises.
Oxycise
Oxicical techniques do not imply sharp profits.They were replaced by short "width".It is important to take a deep breath, then make 3 "do-the-head" small, exhale deeply and do "to get out" three times.Thanks to the oxic technique, tilted, the abdominal muscles work.
Staying always slender is quite simple if you obey the right nutrition and combine it with physical activity.Routine training will help eliminate fat deposits even in the stomach and side.The waist will become thin, his stomach is tightened, and a dense press.