Home exercises to lose weight and sides

The reasons for the appearance of fat in size in women and menOf all the problems with the figure, fatty deposits in the stomach and alongside are the least aesthetically pleasant aesthetically and the most dangerous for health, because fats enveloping the internal organs, violating their performance. The main reasons for his appearance:Incorrect nutrition. The abundance of products containing sugar, flour, fatty products and fast food in the diet is charged with excessive weight deposit in the abdomen and sides.Cuffly. Even if the person's menu as a whole contains healthy foods, but it is used in excessive quantities - the digestive system does not have time to cope with it, it remains in the folds of the intestines in the form of slag. This affects the volume of the lower abdomen. In addition, huge portions extend the stomach, which also helps to increase the average and upper abdomen. And during the overeating, too much energy enters the body, it does not have time to spend it and is deposited in the problematic areas in the form of a layer of fat. Hormonal failures, most often arises following stressful situations. Disturbed sleep, experiences and excessive charges contribute to the release of "the hormone of fear" of cortisol. Regular abundance in the body slows metabolism, which causes weight gain.Alcohol consumption, especially beer in large quantities. This fact only affects the large stomach only in the sense that a large amount of liquid extends the stomach. A more serious problem is that alcohol causes a feeling of hunger and after consumption, a person consumes a large amount of food.Age. Women are less likely to have fat reserves in the abdomen and the size than men. But after 40 years, when the pre-dopaus occurs and the production of the number of female hormones decreases, the volumes of the size increase in them. Physical passivity. Many people believe that you can get rid of the abdomen when exercising the press muscles. But if you leave the diet, they will strengthen and increase, remaining under the adipose tissue, which will make the stomach and the sides even larger in volume.

What exercises should be done to remove the stomach and the sidesThe best exercises that help lose weight in the abdomen and sides are taken into account:Heart rate. They help burn fat throughout the body, including the stomach. These include racing, cycling, jumping, "burpee", climb to the raised surface, walking on the steppes and the orbit.Power Training Basic. During their implementation, most of the body muscles work, including the cortex muscles, which allows you to build correct proportions and visually reduce the size. In addition, they are very high energy intensity and begin the fat combustion process. These are all varieties of squats, attacks, lifting earth.Respiratory exercises- They begin the combustion of fats due to the saturation of tissues with oxygen and static loads on the muscles, help to tighten the stomach: empty, twist with a special breathing technique. They are particularly suitable for those who were born of women with diaste.Local to strengthen all press muscles: all types of torsion, side legs, bar, static loads.

Home Simple exercises on the groundMany people believe that it is impossible to put the figure in order without visiting the gymnasium and the control of the coach. In fact, having a solid desire to change the size of the size and get rid of the sides, you can get the result at home. The most effective exercises are listed below.

TwistOne of the simplest and most effective ways to tighten the muscles of the higher and intermediate press is ordinary torsion.Technical:Lie on your back, fold your legs in your knees and spread slightly on the sides so that the feet are already a little than on the shoulders.Take your hands behind the head and click in the castle at the back of the head, the elbows look exclusively on the sides.Lift the shoulders and the upper back of the ground, promoting the press muscles, the lower back remains to be pressed towards the ground. The head and upper back form a straight line, the climb does not occur because of the neck, but only because of the abdomen muscles. The elbows during the execution are looked at the sides and do not connect.At the top, you have to repair it for a few seconds and go down.

Reverse torsionThe exercise aims to strengthen the muscles of the lower press. It is considered quite difficult, and all beginners cannot execute it properly, you need several times. But the main thing is to start, systematic practice will help improve results after a few weeks, subject to good nutrition.Technical:Lie on a uniform surface, grab the hands behind a certain support behind the head. It can be the legs of the table, the sofa, the chair or any other furniture. You can also press them firmly on the floor with your palms down.Fold on the knees or even the legs to lift until a right angle forms between the chest and the legs.From this point, you must raise the pool jerking off and fixed in this position for a few seconds.Back to the starting position.Repeat 12-20 times, 3-4 approaches.

Oblique torsionPinks of spindle reinforce the muscles of the side and superior press and help reduce the width of the size. The exercise is carried out as follows: Take the lying position on your back, fold your legs in your knees, close your hands in the lock at the back of the head, the elbows look on the sides.Slowly lift the upper back, shoulders and head with the abdomen muscles, while the neck does not protrude forward.At the top, the maximum turn of the raised part of the body is made in one direction.Back to the starting position, repeat the torsion in the opposite direction.Repeat 15-30 times on each side, 3-4 approaches.

Lateral torsionExercise strengthens the lateral press muscles. Technical:Lie on your back, close your hands at the back of your head, put your elbows on the side. Press your legs to each other, bend in your knees and put on the floor on the ground so that they put one on the other.Raise your shoulders and upper back, fixed at the top.Back to the starting position.It can be done on the side with a chest, then it is necessary to focus on the lower hand.Perform 20 to 30 times on each side, 3 approaches.

PlanckThe bar is considered a very effective exercise for women and men, with help, they reinforce not only all the muscles of the press, but also the back. It is played like this:He is engaged in the position of standing on the elbows / palms and socks.The back and leg line is straight, is held in this position as a large part of the time possible, without folding the back. You can start with 30 seconds, gradually increasing the duration.It is recommended to perform the exercise at the end of the general training.

Breathing exercises to reduce size and sidesRespiratory exercises, for example, flexible techniques, are very popular because of their effectiveness. Many women and men who lived this technique were very satisfied with the result - according to some magazines, the stomach literally "melted" in a few weeks.

EmptyThe most effective exercise, it is carried out not only by supporters of respiratory gymnastics, but most athletes. It is carried out exclusively on an empty stomach with the following technique:He is engaged in the position of standing or lying.A deep inspiration and noisy expiration are made.If the starting position is standing, the body of the body leans slightly forward. The deepest breathing is carried out, the stomach is pulled as much as possible so that it is as much as possible under the ribs.The press muscles are tense and it is necessary to set this condition for 8 to 10 seconds.Exhale slowly.Repeat 8 to 12 times each morning.

Cross the legsThe exercise strengthens the lateral muscles of the press, which helps the size to become thinner. Technical:Lie on your back, put your hands with your palms under your buttocks.Go deeply, then a noisy expiration, after that - to breathe as high as possible and hold your breath for 10 seconds, exhale slowly.Lift the two legs above the ground from 10 to 15 cm, make 10 crosses, diluting them as much as possible on the sides. Make sure the legs are as straight as possible.Repeat the exercise 3-4 times.

Stretched sidesWith the help of these stretching, you can make a more expressive line. Technical:To become slightly folded legs, placed on the width of the shoulders. With your palms to count on the hips of the area just above the knees.Make a deep breathing and exhale noisy with your mouth, then the deepest breathing. Without freeing air, take a leg to the side, transferring the center of gravity to the second. Try to keep your leg.Count up to 8, lower the leg and exhale slowly.Change the leg.Repeat 3 times on each leg.

"Cat"With this home exercise, the bark and back muscles are reinforced. He is simply executed:The installation on the palms and the knees is taken.The deepest breathing is executed, breathable persists.Fold your back as much as possible, in this position, you must linger for 8 seconds without expire.Exhale slowly and come back to the starting position.

Weight loss lesson from the abdomen and sides with freightVery effective exercises for men and women are considered to be those in which weighting agents are used. They are very energy, therefore in addition to muscle training, fat combustion occurs. They can be divided into basic, during which many muscles work throughout the body and isolated, that is to say only the abdominal muscles.Basic include:All types of squats: With a narrow and wide frame of the legs, fold, sumo. If dumbbells are used, it is very practical to make squats of the pliers: the weighting agent holds with two straight arms lowered, the legs are placed on the sides, the knees and the feet seem in different directions, the back is straight. You must squat at such a depth, until a straight line parallel to the ground forms between my knees and the buttocks. Repeat 15 times, 3 approaches. If the bar is used, put the shoulder of the separate legs, squat slowly and with a straight back, not allowing the knees to move forward - the legs in them must be folded at right angles. You have to get up quickly. The number of rehearsals for training is 12 to 20, approach-3-4. With the help of squats, in addition to a beautiful press, a person will receive round elastic buttocks and tight legs. All types of standing rodsAnd: on the straight legs, on Bent, inclinations with heavy objects on the shoulders. When you do the thrust standing on the uniform legs, the foot must be placed on the liver width, keep your back straight and leans forward, taking up the pelvis as much as possible, the legs can be slightly folded in the knees at the bottom. The same technique of execution and exercise "Hello" (inclination of cargo on the shoulders) is the same, only the location of the weighting agent differs. The number of rehearsals is 12-20, 3 approaches.Paws- Played either with dumbbells in their hands, or with a bar on their shoulders. A big step forward takes place, then with a flat back, you must sit down until the knee of the back leg of the ground, returns to its original position and change the leg. The number of rehearsals for each leg is -12-20, 3 approaches.The most effective isolated exercises on the press with the load include:The side press with cargo. It is necessary to lie exactly on the side, to rely on the forearm of the lower hand, to start the back of the back of the head and to twist, lifting both legs even with a heavy object. The exercise pumps the press side and makes the line of expressive size. Repeat 30 times on each side.Lift the legs with freight. It is necessary to take the lying position on the back, to put your palms under the buttocks. Between the feet, press the load, lift your legs at 15 cm and make them circular movements. Perform 12-30 times.Planck with cargo. During the exercise, an additional weight is provided in the back.As an additional weight, you can use a special sports leather ball, a homemade pillow filled with sand or something else heavy.

Invoice the weight loss of the abdomen and sidesIf you devote 10 minutes to the load every morning, after a few months, you can considerably reduce the volume of the size and sides. Recommended exercise program: Vacuum - 10 repetitions.Jack's jumps - 1 minute.Burpee - 10 repetitions.All torsion - 3 approaches.Planck - 1 to 8 minutes, depending on physical capacity.Such lukewarm daily promotes weight loss, but also improves well-being well, strengthens immunity and accelerates metabolic processes. The body played before breakfast, it launches the body and already during the first meal, the metabolism is active.

Compulsory exercise rulesTo train on the abdominal muscles to provide the maximum effect and benefit, you must follow the following rules:Perform exercises a little time after eating, but not immediately after. Those who are properly carried out on an empty stomach are only effective when this condition is met.The exercise technique is of great importance - torsion and classes using weighting agents must be carried out at a slow or average pace, controlling the posture - the back must be straight and not rounded. At the most tense point, you must be corrected for a few seconds.The success of the training is only possible in the event of regularity.Without exception, products that cause fat deposits in the abdomen and sides and reducing parts to normal effects will be opposed: the muscles will increase and the fat layer will remain the same. In the final result, the general size and the general abdomen will increase by 2 cm on average.The maximum result is obtained if several types of physical activity are combined at the same time: with weighting, without cardio and walking training.When you do the exercise, you have to breathe properly: before starting it, you have to breathe, take the most difficult point - expire, then inspire again and return to its original position.