Effective exercises for weight loss and sides

Often a problem area in people has a trunk.The body is simply organized this way and therefore accumulates subcutaneous fat in this area.Only people who play sports and support the right diet can boast of small fat content.But ordinary people can also bring themselves to a similar way, performing effective exercise to lose weight and sides.So the press cubes do not hide under an ugly fat layer.

It is not enough just to get involved in physical effort so that different cubes from the press appear in the stomach.You still need to change your diet and choose a healthy diet.It is necessary to stock great patience, as fat can accumulate in the body for years and therefore all this will not disappear in a week.You will need months of intensive trainingto which you need to prepare morally.

The secret of success is the regular classes, the principles of proper nutrition and an integrated training approach.So you can in a few monthsGet a stomach in relief.The set of exercises should always start with warmth and cardio loads and, after moving to stretching and energy complexes.Special sides and abdomen exercises will help normalize adipose tissue metabolism and then strengthen the necessary muscles.

There is no need to torment with gesture diets during sides and abdomen weight loss.You just need to limit salt, fatty foods, spices, fast food and carbonated drinks.It is worth excluding everything the flour and smoked from your diet.

If you remove salt and sugar from your daily nutrition, metabolism will improve largely.The body will receive carbohydrates of vegetables and fruits that are much more useful than pastry foods, as well as various chemicals.And you must definitely get rid of bad habits such as smoking and drinking alcohol.

The diet shouldIt consists of natural products that contain the following components:

1. Proteins that are converted into muscles.
2. Carbohydrates that widely increase the energy of the human body, so necessary for intensive training.
3. If it is very difficult to be without fat, you need to use useful omega-6 and omega-3, which are contained in large amounts in meat or low fat fish.

It is necessary to include these products in the foodthat they will effectively fight with excess fat:

• red-haired;
• Green Tea;
• pineapple juice or whole pineapple;
• Glass or juice of this delicacy.

To get ideal abdomen printers, you also need to use some sports additives in the form of fat burners.Such medicine is not considered anabolic or steroid.It will not affect the hormonal backgroundbut only accelerates metabolism.

Preparation for the course

Many people who want to lose weight make common mistakes:

1. Perform dumbbell exercises, inclined to the side.Thus, a harmonious waist cannot be achieved at all, because in this area the muscles only increase and the waist will acquire an even uglier shape.
2. Perform weight exercises and, from this, the waist will only become wider.
3. Some use hula-hup and think that thanks to it, overweight will soon come out.But this exercise is very dangerous, as internal organs may fall into the abdominal cavity.

To get rid of the fat layer, you need to perform cardio exercises so that you do not get involved exclusively with strength classes.

Many novice athletes want to get rid of the abdomen and therefore pump the press intensely.But you cannot locally eliminate the problem by doing just one exercise.It is necessary to address comprehensively to training to get rid of the sides and the abdomen.

The importance must be recognizedAerobic training, during which it will be necessary to work intensely and breathe deeply.The pulse will accelerate, the number of heart contractions will increase, the pressure will increase, as well as body temperature with some aerobic exercises:

• running;
• swimming;
• exercise on a rope;
• dance;
• bike.

Thanks to this training, the mechanism that burns in excess fat will begin and therefore cardio loading in combination with aerobic exercise should last about 30 minutes or a little more.Only in this case will they startThe necessary processes that will help eliminate problems with the stomach and the sides.And the fat burning process will not stop after the end of the training and will continue for several hours after it.

To achieve ideal indicators, you need to get involved in one day and combine cardio loads with various strength exercises for the necessary muscle groups.Before training, you must definitely knead for several minutes.

A set of exercises to lose weight and sides

All exercises will need to be performed in 4-5 approaches of 10 to 15 repetitions.Do not do everything in training because it is harmful to the muscles.As a result, the whole body will be very sick the next day, and some because of this they no longer want to play sports in the future.Excessive training greatly impairs the body and therefore does not have such a negative effect.

Hold a dayOnly three or four exercises, concentrating the impact on all parts of the press.

Effective training at home

1. Lifting your legs in position on the side.It is necessary to lie on the left side and then lift, without folding, the right leg.The height should be possible.And why you need to put your leg in front of the left foot and then behind it.On each side, this exercise should be repeated 20 or 30 times.
2. Bike.Certainly everyone knows such a simple exercise as it is quite common and effective.With it, you can lose weight and get rid of the abdomen's excess fat and the sides qualitatively.We lay on our backs and after that we started folding one or second leg, pulling them into the stomach.The open leg should be kept at a high position at a height of a few centimeters from the floor.
3. Inflating and retracting the abdomen.When performing this exercise, try to force your muscles as much as possible.Take a deep breath and lift both legs, holding it without folding your knees at a height of a few inches from the floor as possible.To complicate the exercise, you can perform simultaneously “scissors” with alternate legs.The number of approaches will depend on a person's physical abilities.
4. Planck.This is a very effective exercise that can strengthen the back, chest, buttocks and stomach.Excess subcutaneous fat will also be burned very actively.To begin with, we lie down and rest on the forearms and fingers.We climbed into the socks and held your back absolutely straight.We put on the muscles of the abdomen and direct his eyes to the floor.The buttocks should not stand out and give in to the lower back.In this position you need to take as long as possible.
5. Rowing.We sat on the floor or a training rug and then raised our legs, which are folded on the knees, and at the same time we extend with straight hands.After we get back to the starting position.This movement must remember the rowing of the verses.Repeat this movement needs to be 10 to 15 times.
6. Mill.This is also a very effective exercise that helps remove fat from sides and abdomen.We put the width of the shoulders of our feet and, in turn, we tried to reach with our left hand on the right leg toe and then, on the contrary.This exercise can strengthen the lateral press and reduce the fat layer at the waist.
7. Scissors.This movement is interesting as it can be done even when you watch the TV.To begin with, lie down on your back, lift your legs and take turns, starting your feet behind.This is done about 10 minutes required.Exercise time will increase daily as experience is defined.
8. Broken scissors.We lie down in the stomach.We raise our legs low and spread them slightly to the sides, starting to hit them against each other.
9. Squat.With the help of this exercise, not only buttocks, but also the press muscles are trained.It is advisable to do squats with dumbbells.You can use thick books or put water in bottles.

All of these exercises can be combined with massage, proper nutrition, and wrap with clay, honey or healing mud.In this case, the results will be achieved at a shorter time.

Charging for harmony

You can get rid of excess fat and sides, thanks not only to intensive training, but also to daily exercises.In combination with energy loads, this duly effective way to lose weight.Gymnastics includes these exercises that train largely sides and stomach.

1. Lie on your back, your hands, your palms, hide on the floor.Try slowly to take the stomach with your feet and then straighten your legs.
2. Keep lying on your back, bend your knees, do not tear your heels from the floor.The hands must be on the back of the head, the elbows are divorced sideways.Exhale and tighten the trunk on your knees, lie down with your arms extended along the body, move your legs until your fingers touch the rug above the head.Return to the starting position, lift your legs a few centimeters and keep it for 10 seconds.
3. You feel so that the backs are absolutely uniform.The hands are in the hips.Tighten the press and try to lie down and follow the angle of 90 degrees between the body and the straight legs.
4. Perform squats with a load.Go back slowly, as if you were going to sit in an imaginary chair.Hold in this position and then straighten yourself.To complicate the exercise, you can do it all on one leg, and rotate a rim.But if you are not sure you can deal with the complication, don't try it.

Against -

Under no condition, you cannot get involved in pregnant and young mothers.During pregnancy, any exercise can increase the tone of the uterus, and this will greatly damage the child.If there is a desire to get involved in physical effort, it is better to go to yoga or special stretching exercises, which will improve flexibility.Women who have given birth will recently will be desirable to gradually return to physical effort.Large loads can greatly affect health.This is especially true if before pregnancy a woman was not involved in any sports activity.

If there was any injury, physical exertion is allowed only under the supervision of a doctor.First, you need to visit the appointment and ask all the necessary questions about physical effort.

Observing all the above recommendations, in a few months you can significantly improve your appearance.It is necessary to build an appropriate nutritional mode.Just for the beautiful appearance to remain for many years.

In addition, you can visit fitness, aquaerobic, physical education centers where they will show collection varieties.But the complex above and without it will help to form.