Effective exercises for weight loss and sides

Very often a problematic area in people has a torso.The body is simply organized in this way and, therefore, accumulates subcutaneous fat in this area.Only people who professionally practice sports and support the right diet can boast small fat content.But common people can also lead to a similar form, performing effective physical exercises to lose weight and sides.Then the press cubes will not hide under a ugly layer of fat.

It is not enough to participate in the physical effort so that cubes other than the press appear in 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 trainingFor what you need to prepare morally.

The secret of success is the regular classes, the principles of adequate nutrition and an integrated approach to training.Therefore, you can in a few monthsGet a relief stomach.The set of exercises should always begin with heating and cardiovascular loads, and after moving towards stretching and power complexes.Special exercises for sides and abdomen will help normalize adipose tissue metabolism and then strengthen the necessary muscles.

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

If you eliminate salt and sugar from your daily nutrition, then metabolism will greatly improve.The body will receive carbohydrates from vegetables and fruits that are much more useful than pastry foods, as well as several chemicals.And you must definitely get rid of habits as bad as smoking and drink alcoholic beverages.

The diet mustThey consist of natural products that contain the following components:

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

It is necessary to include these products in food.that will effectively fight with excess fat:

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

To achieve ideal presses in the abdomen, you must also use some sports burn -like sports additives.Such drug is not considered anabolic or steroid.It will not affect the hormonal background, but only accelerates metabolism.

COURSE PREPARATION

Many people who want to lose weight make common mistakes:

1. Perform exercises with weights, leaning to the side.Therefore, 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 form.
2. Perform exercises with weights, and from this the waist will only be expanded.
3. Some use Hula-Hup and think that thanks to him, excess weight will soon leave.But this exercise is very dangerous, since internal organs can fall into the abdominal cavity.

To get rid of the fatty layer, it is necessary to perform cardiovascular exercises, so it should not be involved exclusively with force classes.

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

• run;
• swim;
• exercise on a rope;
• dance;
• bicycle.

Thanks to such training, the mechanism that will burn excess fat will begin and, therefore, cardiovascular load in combination with aerobic exercises should last about 30 minutes or a little more.Only in this case they will beginThe 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 later.

To achieve optimal indicators, you must participate in one day and combine cardiovascular loads with several 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 must be carried out in 4-5 approaches of 10-15 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 will no longer want to practice sports in the future.The oversight greatly harms the body and, therefore, does not achieve such a negative effect.

Do one dayOnly three or four exercises, focusing 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 go to bed on the left side and then lift, without bending, the right leg.The height must be possible.And why will it be necessary to place the leg in front of the left foot, then behind it?On each side, this exercise must be repeated 20 or 30 times.
2. Bicycle.Surely everyone knows such a simple exercise, since it is quite common and effective.With him, he can lose weight and get rid of the excess fat of the abdomen and the sides qualitatively.We lie on his back, and after that we begin to bend one or the second leg, pulling them towards the stomach.The open leg should be kept in a high position at a height of a few centimeters from the floor.
3. Inflate and retract the abdomen.When you perform this exercise, try to tighten your muscles as much as possible.Breathe deeply and lift both legs, holding them without bending the knees, at a height of a few centimeters from the floor as long as possible.To complicate exercise, you can simultaneously perform "scissors" with alternative legs.The number of approaches will depend on a person's physical abilities.
4. Planck.This is a fairly effective exercise that can strengthen the back, chest, buttocks and stomach.The excess subcutaneous fat will also burn very actively.To start, we go to bed and rest on the forearms and fingers.We climb the socks and keep our backs absolutely straight.We marry the abdomen muscles and direct their eyes to the floor.The buttocks should not excel and sink their backs.In this position, you must stay as long as possible.
5. Rowing.We sat on the floor or on a training carpet, and then we lift our legs, which are bent on the knees, and at the same time we stretch with straight hands.After returning to the initial position.This movement must remind the rowing of the verses.Repeat this movement must be 10-15 times.
6. Windmill.This is also a very effective exercise that helps eliminate fat from the sides and abdomen.We put the width of the shoulders of the feet, and then, in turn, we try to reach with the fingers of the left hand to the finger of the right leg, 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 because it can be done even when you watch television.To start, lie on your back, lift your legs and start your feet again.This is done about 10 minutes.The exercise time will increase daily as the experience is established.
8. Broken scissors.We get used to the stomach.We lift our legs low and extend them slightly to the sides, starting to hit them.
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 weights.You can use thick books or get water in bottles.

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

Loading by 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 will be a doubly effective way to lose weight.Gymnastics includes such exercises that largely train the sides and the stomach.

1. Lie on your back, with force with your hands, with the palms, hide on the floor.Slowly try to put your stomach with your feet and then straighten your legs.
2. Keep lying on my back, bend your knees, do not arrange yourself from the floor.The hands must be on the back of the head, the elbows are divorced to the sides.Exhale and tighten the torso to the knees, lie with the arms extended along the body, move your legs until your fingers touch the carpet on your head.Return to the initial position, lift your legs a few centimeters and keep it for 10 seconds.
3. Sit so that the back is absolutely uniform.The hands are in the hips.Tighten the press and then try to lie and follow the angle of 90 degrees between the body and straight legs.
4. Make squats with a load.Return slowly, as if you are going to sit in an imaginary chair.Stay in this position and then straighten.To complicate the exercise, you can do all this standing in one leg, in addition to turning a hoop.But if you are not sure you can deal with complication, not experience.

Contraindications to loads

In any condition, you cannot participate in pregnant and young mothers.During pregnancy, any exercise can increase the tone of the uterus, and this will hurt the child a lot.If there is a desire to participate in physical effort, then it is better to go to yoga or special exercises to stretch, which will improve flexibility.Women who have given birth will recently be desirable to return to physical effort gradually.Large loads can greatly affect health.This is especially true if before pregnancy a woman did not participate in any sporting activity.

If there was any injury, then physical effort is allowed only under the supervision of a doctor.First you must visit the consultation 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 adequate nutritional mode.Just so that the beautiful appearance remains for many years.

In addition, you can visit the fitness centers, Aquaerobic Physical Education, where they will show load varieties.But the anterior complex and without this will help to get fit.