In order to lose weight, it is not only necessary to adhere to the right nutrition, but also to do sports.As you know, the layer of fat is quickly formed in the stomach and more difficult to burn than in other parts of the body.But persistent classes developed by fitness trainers will do their work.There are effective physical exercises for weight loss and sides.Only regular training helps to find beautiful shapes and get rid of excess fat.
Which muscles have to be pumped to get rid of fat on stomach and hips?
If you know which muscle groups are in a certain part of the body, it is easy to develop a number of effective exercises for losing weight and the pages.
Such muscles are on the stomach and sides:
- External slope- transfers from the surface of the rib to the stomach, works with tipping and turning;
- Inner tendency- is under the outer sloping muscle, takes part in the corners and tendencies;
- The cross is deep- turns from behind from the inside of the rib to the stomach, takes part in turning;
- straight- Drive on both sides of the center line along the abdomen and contributes to bending the body.
General rules for all exercises
Nevertheless, who will carry out exactly exercises for losing weight, stomach, sides, hips or anything else - man, woman, girls, child or teenager - so that you are effective, you must adhere to such general rules:
- The training must necessarily go on an empty stomach if the body is relatively long without energy nutrition.
- Physically.Exercises to remove the abdomen and sides are not carried out with dumbbells and other weighting agents, the cargo is carried out due to the movement of the body.
- If you have chosen simple and simple exercises for weight loss, it is advisable to participate every day.
- Gradually, the number of repetitions should be increased from the exercises.
- Usually a little tiredness can be felt after the lesson - simple and light home exercises for losing weight and the sides also let the muscles run up, which proves its effectiveness.
Note!It is enough to train 3-5 times a week, but daily courses will offer more efficiency.The optimal number of movements for each exercise is 25-30.It is advisable to repeat them at least three times and take small breaks to relax.
A complex of physical exercises for weight loss and pages
What are the most effective exercises to lose weight and pages?The complex consists of 10 physical exercises that are supposed to perform a house, even though they can make 3-5 exercises out of the complex for the first time.They are simple and easy, do not require the use of simulators that are suitable for humans without special physical training.In order to better understand the execution technology, the scheme of your execution can be downloaded to the computer or watching video online.
Note!Fitness trainers recommend in the morning, which not only contributes to dwindling weights, but also to quick awakening.
Before each training, it is recommended to warm up a small 5-minute warming up.His goal is to prepare muscles for upcoming charges.To carry out a warm up, you can use the simplest exercises, e.g.B. on site, inclinations, etc.
Basic increases
The exercise is carried out as follows:
- Lay on your back, bend your legs in your knees and put your shoulders on your width.Hand your hands behind your head.
- Lift the pool, tear it off the ground as high as possible and climb socks.
- Linger for a few seconds and lower the pelvis onto the floor.
Note!During this exercise you don't have to lift your hands with the pool.
"Scissors"
"Scissors" - one of the best exercises for weight loss not only on the abdomen and sides as well as the legs:
- Place on your back and stretch your hands along the body.
- Lift both legs so that you form with a floor of about 45 degrees.Place them on different levels (one one above each other).
- In the air of movement, absorb like scissors.
"Lokot collo"
This exercise is carried out as follows:
- Lay on your back and bend your legs in your knees.Hands behind the head, bent on the elbow.
- Alternately tore off the left and right elbow on the opposite knee.
The exercise can be carried out until the muscles are tired.
Tendencies
Such an exercise will help to get rid of fat on the sides quickly, but is also used for weight loss.It is carried out standing:
- The legs are wider than the shoulders, their knees are curved.The body is half in the crouch.The hands are closed behind the head, the back is straight.
- Take the press of the press and pull his stomach inside, slowly to tilt the body to the left and right.
First, the inclinations are carried out slowly, but gradually the speed increases to the optimal level.
Simple exercises on the weight loss of the abdomen and the sides are shown above.Even the child is easily dominated, not to mention an adult with minimal physical training.
"Planck" and "half"
It is a little more difficult to carry out the "bar" and the "half of the beams", although these exercises are very effective and not only used for the weight loss of the abdomen and sides, but also strengthen the back.From the pictures you can easily understand how to make them.
"Plan half"
To do this exercise, you must do the following:
- Stand in the pose of the "dog" on all fours.The palms and knees rest on the ground.The view is directed down.
- Pull up the stomach and slowly lift the body, round off your back.Linger for 30 seconds.
- Return to the starting position.
"Mobile Bar"
The exercise "Planck" is much more difficult than the "half bar".Despite the obvious simplicity, it is quite difficult to make it because the rear muscles have a large load.
- You have to stand in a regular "bar" and rest on the floor and socks of the legs.The body is kept straight, the back is flat.
- Lift the body to the maximum possible height.Ideally, a hill turns out to be the buttocks.
- Then return to its original position.
Note!A regular bar has high efficiency.According to experts, it is sufficient for beginners to survive in such a pose for a few seconds and gradually gain time.If there are pain in the back during the lesson, it must be stopped immediately.
"Jogic" rotation
You can use the Hulahup training process, which is also an excellent means of weight loss in the waist.When rotating, the tire strengthens the abdominal muscles, removes fat on the sides and strengthens the press.As a result, the athlete acquires a slim and tinted body without signs of cellulite.
The results of the studies have determined the three most effective exercises for losing weight and pages with a tire.They can be separated or carried out in a complex.
Note!Before studying exercises with a tire, you have to learn how to twist it on the stomach on standard.
The following is required to turn the tire in this way:
- Take the starting position: standing together evenly, the legs together.
- The hands bent on the elbows are closed behind the head.
- Turn the hulahup and carry out smooth circular pools.Draw the stomach when exhaling, relax the muscles of the press.
"Rotation of planets"
This rotary method of the tire is more complicated than the previous one.You must carry out such a sequence of actions:
- The legs are shoulder -free, hands behind the head, but not connected to the castle.
- Turn the hulahup and gradually turn the body around the axis in the direction of rotation of the tire.
Rotation of a tire with hanging
Only one physically robust person can do this exercise because it requires zeal:
- The legs are shoulder -width apart, the hands are closed to the castle in front of the chest.
- Bend one leg slightly in your knee, bend over the body and turn your body in this direction.Turn the tire.
- Change the leg and turn the Hulahup again.
Breathing exercises for weight loss and stomach
In addition to physical, breathing exercises are used for the weight loss of the abdomen and sides, which can even be carried out sitting.There are 2 types of technology: Bodyflex and Oxycise.
Bodyflex
The first technology was developed to enrich oxygen in places where you have to get rid of excess fat.To do this, you have to exhale with a deep breath, then a sharp exhalation takes place and breathing is 10 seconds long.During the breathing time, it is recommended to carry out some simple exercises.
Oxycise
The Oxycise technology does not implant no sharp exhaustion.They are replaced by short "advance".It is necessary to take a deep breath, then make 3 small "do-the-lead", take a deep breath and carry out "to out" three times.Thanks to the Oxycise technology, weird abdominal muscles work.
It is always quite easy to stay slim if you adhere to the right nutrition and combine you with physical exertion.Regular training will help to remove fat deposits on the stomach and pages.The waist is thin, the stomach is drawn and the press is firm.