Effective exercises for weight loss and sides

Very often a problem area in people has a torso.The body is simply arranged in this way, and therefore accumulates subcutaneous fat in this area.Only people who are professionally playing sports and support the right diet can boast of small fat content.But ordinary people can also bring yourself to a similar form, performing effective physical exercises for losing weight and sides.Then the press cubes will not hide under an ugly layer of fat.

It is not enough only to engage in physical exertion so that distinct cubes of the press appear on the stomach.You still need to change your diet and choose a healthy diet.It is necessary to stock up on great patience, since fat could accumulate in the body for years, and therefore all this will not disappear in a week.You will need months of intensive trainingwhich you need to prepare morally for.

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

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

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

The diet mustconsist of natural products that contain the following components:

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

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

• ginger;
• green tea;
• pineapple juice or whole pineapple;
• Grapefruit or juice from this delicacy.

To achieve ideal presses on the abdomen, you also need to use some sports additives in the form of fat burners.Such a drug is not considered anabolic or steroid.He will not affect the hormonal background, but only accelerate metabolism.

Preparation for the course

Many people who want to lose weight make common mistakes:

1. Perform exercises with dumbbells, leaning to the side.Thus, a harmonious waist cannot be achieved in any way, since in this area the muscles will only increase and the waist will acquire an even more ugly shape.
2. Perform exercises with weights, and from this the waist will only become wider.
3. Some use hula-hup and think that thanks to him, excess weight will soon leave.But such an exercise is very dangerous, since internal organs can drop in the abdominal cavity.

To get rid of the fat layer, it is necessary to perform cardio exercises, so you should not get involved exclusively with strength classes.

Many novice athletes want to get rid of the abdomen, and therefore intensively pump the press.But you cannot locally eliminate the problem, doing only one exercise.It is necessary to approach comprehensively to training in order to get rid of the sides and abdomen.

The importance should be recognizedAerobic training, during which it will be necessary to work intensively 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;
• dancing;
• bike.

Thanks to such training, the mechanism that will burn excess fat will start, and therefore cardio loading in combination with aerobic exercises should last about 30 minutes or a little more.Only in this case they will startThe necessary processes that will help eliminate problems with the stomach and 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 optimal indicators, you need to engage in a day and combine cardio loads with various strength exercises for the necessary muscle groups.Before training, you should definitely knead for several minutes.

A set of exercises for losing weight and sides

All exercises will need to be performed in 4-5 approaches of 10-15 repetitions.Do not do everything in one 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 will no longer want to play sports in the future.The overtrainedness greatly harms the body, and therefore do not achieve such a negative effect.

Perform a dayOnly three or four exercises, focusing the impact on all parts of the press.

Effective training at home

1. Lifting the legs in position on the side.It is necessary to lie on the left side, and then raise, without bending, the right leg.The height should be as possible.And why will it be necessary to put the leg either in front of the left foot, then behind it.On each side, this exercise should be repeated 20 or 30 times.
2. Bike.Surely everyone knows such a simple exercise, since it is quite common and effective.With it, you can lose weight and get rid of excess fat from the abdomen and sides qualitatively.We lie down on your back, and after that we begin to bend one or the second leg, pulling them to the stomach.The open leg should be held in a raised position at a height of a few centimeters from the floor.
3. Inflating and retracting the abdomen.When you perform this exercise, try to strain your muscles as much as possible.Take a deep breath and raise both legs, holding them without bending your knees, at a height of a few centimeters from the floor as much time as possible.To complicate the exercise, you can simultaneously perform “scissors” with alternating legs.The number of approaches will depend on the physical capabilities of a person.
4. Planck.This is a fairly 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 climb on the socks and hold your back absolutely straight.We strain the muscles of the abdomen and direct your eyes to the floor.The buttocks should not stick out, and sag the lower back.In this position, you need to linger for as long as possible.
5. Rowing.We sit on the floor or a training rug, and then we raise our legs, which are bent at the knees, and at the same time we stretch to them with straight hands.After we return to the starting position.This movement should remind the rowing of the verses.Repeat this movement needs to be 10-15 times.
6. Mill.This is also a very effective exercise that helps to remove fat from sides and abdomen.We put our feet shoulder -width apart, and then in turn we try to reach with the fingers of the left hand to the toe of the right leg, and then, on the contrary.This exercise can strengthen the side press and reduce the fat layer on the waist.
7. Scissors.This movement is interesting in that it can be done even when you watch TV.To begin with, lie on your back, raise your legs up and take turns starting your feet behind each other.This is done about 10 minutes necessary.The exercise time will increase daily as the experience is set.
8. Broken scissors.We lie down on the stomach.We raise our legs low and slightly spread them to the sides, starting to hit them against each other.
9. Squats.With the help of this exercise, not only the buttocks, but also the muscles of the press are trained.It is advisable to perform squats with dumbbells.You can use thick books or get water into bottles.

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

Charging for harmony

You can get rid of excess fat and sides, thanks to not only intensive training, but also daily exercises.In combination with power loads, this will doubly effective way to lose weight.The gymnastics includes such exercises that largely train sides and stomach.

1. Lie down on your back, hard your hands, with your palms, take a hide into the floor.Slowly try to get your stomach with your feet, and then straighten your legs.
2. Continue to lie on your back, bend your knees, do not tear your heels away from the floor.Hands should be on the back of the head, the elbows are divorced to the sides.Exhale and tighten the torso to your knees, lie down with outstretched arms along the body, move your legs until your fingers touch the rug above your head.Return to the starting position, raise your legs a few centimeters and hold it for 10 seconds.
3. Sit so that the back is absolutely even.Hands are at the hips.Tighten the press, and then try to lie back and follow the angle of 90 degrees between the body and straight legs.
4. Perform squats with a load.Slowly go back, as if you are going to sit on an imaginary chair.Hold in this position, and then straighten up.To complicate the exercise, you can do all this standing on one leg, as well as turning a hoop.But if you are not sure that you can cope with complication, then do not experiment.

Contraindications to loads

Under any conditions, you can not engage in pregnant and young mothers.During pregnancy, any exercises can increase the tone of the uterus, and this will hurt the child very much.If there is a desire to engage in physical exertion, then it is better to go to yoga or special exercises for stretching, which will improve flexibility.Women who have recently gave birth will be desirable to return to physical exertion gradually.Large loads can affect health very much.This is especially true if before pregnancy a woman was not engaged in any sports activities.

If there were any injuries, then physical exertion is allowed only under the supervision of a doctor.First you need to visit the consultation and ask all the necessary questions about physical exertion.

Observing all of the above recommendations, in a few months you can significantly improve your appearance.It is necessary to build a proper nutrition mode.Only so the beautiful appearance will remain for many years.

Additionally, you can visit fitness centers, aquaerobic, physical education, where they will show varieties of charging.But the above complex and without this will help to bring itself into shape.