Exercises for weight loss and side at home

Fitness coaches all over the world develop new exercises to lose weight of abdomen and sides so that women remain slender.Obesity becomes a real problem of humanity, it must be combined.Physical exercises combined with proper nutrition provide a quick and constant result of weight loss.

The most common causes of abdomen and side

Often, weight loss exercises on sides give a good result in combination with a diet. Sedentary lifestyle, irrational nutrition of the obesity base. Also, the stomach and sides are covered with fats as a result of stress, lack of sleep, or due to internal organs diseases.Exercises developed especially for weight loss will help remove fat on your stomach.The main thing is to perform them properly and regularly.It is necessary to combine exercises for weight loss and side in women with nutrition.Otherwise, you cannot achieve the desired harmony.

Best exercises for weight loss and side

Among the many types of training, the best effective exercises are designed for the loss of abdominal weight and side.They make the waist thin, shape a gorgeous posture and make a female figure. The complex of this type name is the guy gaper, fitness instructor, author of the methodology. The complex includes 10 special weight loss exercises in the stomach and sides.Class strengthens the rectus and hair muscles of the abdomen as well as the back muscles. Hours for loss of kilogram of abdomen and sides from Gasper are so easy to perform that it is even called "abdominal puppet printing".The most interesting thing is what exercises for weight loss and sides included in this complex:

1. Warm up.It is mandatory and lasts only 4-5 minutes, helps with muscles by heating, prevent stretching, injuries.
2. This is followed by static exercises for weight loss weight loss abdomen and side.
3. Stretching.

Then all exercises focused on the loss of the abdomen and the pics of the pictures in detail.

Twist

Various types of realization are included in the top 5 of the best exercises for loss of abdomen and side.They allow you to do the rectus of abdominal muscles, create an embossed press.The most common option for training of weight loss is located on the floor.It helps to burn fat and pump the upper press with a minimum load on the lower back.Lying on the floor upside down, bend your legs at the right angle on the knees.The hands are behind their heads, the elbows are divorced to the sides.Tighten the press, raise the belt on your shoulder from the floor in the pelvis.Slowly fall from the top to the source.

 Planck

The most efficient weight loss exercises are based on the use of their own body weight.Planck is a universal training extensive muscle group.It will not only ensure the weight loss of abdomen and side, exercise, but to radically transform the figure for the better. It is performed as follows:

1. The starting position lies on the floor, the legs are parallel, the forearm wrapped on the floor, the elbows are located exactly under the shoulders.Inhale.
2. Expend: Install your legs on your toes.Support - on toes, on the forearm.The return is even, there is no deviation, leg muscles, abdomen, buttocks are in tension, your feet are as close as possible.
3. When the muscles are too swollen on unpleasant sensations, smoothly sink into the floor.

Reverse twisting

These simple exercises effectively contribute to the loss of abdomen and the site at home.Correctly, they are performed as follows:

1. Beginning position - lying on the floor (the hands are corrected).Legs - slightly bent in the knees.
2. Raise your legs up, smoothly raise the lower floor ice.
3. On inspiration, slowly lower your legs and bottom back.Amplitude - shortened,

Tilts

These protozoa phisPrizing are suitable for loss of kilogram of abdomen and foreign houses.It is easier to perform them easily - it is enough to return evenly and tilt aside to the desired amplitude.At the same time, one hand is on the belt, and the other is thrown away.For a good result, you need to perform a workout 100 times or more for each side.To improve, you can take a load in the shape of a dumbbell.

Scalolas

Training for loss of abdomen and side will be especially effective with the exercise of "Scalolas", which includes a wide muscle group, all body tones.It is performed like this:

1. IP: Emphasis Lyching.Correct your hands, your legs should be shoulder.Reliance in palms and socks of the leg.Keep your body immediately without deviation in your back.
2. Inhale - Strain printing, pull one knee to your chest without deviation on the side, the back is flat.
3. Expend - return your leg without relaxing the press.Repeat for another leg.

Hair twisting

This type of exercise is effective for weight loss.The photo shows how the obliques of the abdomen are involved.Correct execution algorithm:

1. Beginning position: lying on the floor bent legs on the knees, the hands are crossed on the back of the head, the feet pressed on the floor.Ankle one leg is on the knee of another.
2. In inspiration, start lifting the body, turning.The elbow left hand strives to touch the opposite knee.Change your leg position and do it on the other side.
3. Get down but not to the end.Work in a short amplitude on the tensions of mowers muscles.

Twist

This exercise makes the upper and lower abdominal muscles work.IP: They lie on the back with their legs raised.At the same time, the ankles are on the parallel floor of the line, the knees are on the same line with the pelvis, and the hands behind their heads.With tense printing, stretch your knees and a chest chest, while the hips and shoulders separate from the floor.Repetition - 10 times.Relax then repeat 10 times.

Planck with turning

These complicated weight loss exercises and a photo facility will help you bring not only the waist, but buttocks, hips, legs.Bar with isn't they performed according to the scheme:

1. IP - Classic bar, emphasis - on the socks of the leg, forearm.
2. Inhale - turn around, take the sidebar position, rest on your right forearm and toes.
3. Left leg and hand stretch in the opposite direction upward.
4. Bend your hand, leg, pull your knee on the elbow.
5. Run out again the limbs in different directions.
6. Back to IP and repeat for the other side.

Lunches with turns

IP-standing, legs are located at a distance of 15-20 cm, hand - at the level of the lower ribs.The stomach is withdrawn, the back is corrected.We walk to the right side with your left leg and turn the body to the right.At the same time, the foot finger on the left leg looks to the left.Get down in a mine, straighten your right leg.Back to IP, repeat for the other side.

Vacuum

This is an interesting way of losing weight in abdomen and sides.Usually the abdomen exercises and pages develop the print muscles, while vacuum works the internal muscles and aperture.Exercise is done as follows: You have to stand flat, take a deep breath, then exhale and pull the stomach.Tighten the press, try to regain your navel on the vertebra and below the ribs as much as possible.Repair the position for 10-15 seconds, slowly inhale through your nose and weaken your muscles.Inhale deep with diaphragm 2-3 times, repeat, making 3-4 accesses.

Side attacks

This training helps to create beautiful relief buttocks, legs and tighten the figure.To do this, you need to get up, spreading your shoulder width legs.The back is straight, hands - in front of the chest bent on their elbows, press - in tension.At the exhale - a wide step towards the left leg in the right corner in the knee.At Expended - Return to IP and repeat for the other side.

Strong legs and buttocks will help you reduce your waist visually!

Fitness instructors are recommended for Novak exercise for weight loss and sides to combine with other types of loads used by other muscle groups.So it will be possible to harmonize muscles harmoniously, making Lisa beautiful.

Exercises steps and buttocks at home

These simple trainings can even start, but with regular classes, the result will not be long in arrival.

Squats

Be sure to add exercises to lose weight and side at home, hip training and legs.The most famous are squats.

IP: Standing, legs - shoulder width, socks are divorced on the sides.The knees are focused on socks.The body weight should be transferred to the heel, press Legs to the floor.Returns have to be a little beaten with a boat, but not round.The mosque is flat, without slope forward.The knees are prohibited to enjoy inside and diluted when raising from the lower point.At the beginning of the exercise - deep breath, in the end - exhaled.

Lug

The most beautiful training are the best exercises for weight loss because they are clear, do not require special skills and bring a quick result.Lunges help hold the whole figure.Start forward with the right foot, the finger is a little inside.Moti left leg back and toe.Hands - on the belt, the case is even.Bending your left leg, get down to the right corner on your knees on both legs.Exhale, push back, go back to IP, do it for the other side.

 BERPI

At first glance, Berpi seems to be a harvest exercise for weight loss, but allows you to carefully perform all groups of abdominal muscles, buttocks, hips.It is performed like this:

1. From the standing position, make a squat, rest your palms on the floor.
2. Remove both legs by completing the rod on straightforward hands.
3. Tighten your feet on your hands.
4. Get up, jump high, clap your hands over your head.
5. No pause, repeat points 1-4.

Run

Running is a classic way to lose weight, strengthening health.You should walk first with a quick step, by heating your muscles.At the same time, develop a respiratory strategy.Inhale - one step, exhale - three steps, like handsome.Then you can add a tempo running, a fast running.This training should be made comfortable sensations without shortness of breath, pain.

The twins of the legs on the sides

HIP abstract are effective exercises for weight loss and priests.IP can stand on the floor, lying on its side or standing on all four.Rising smoothly and holding support, you need to burden glutel muscles and download the leg as far as possible from the side.

Buily Bridge

This exercise for loss of abdomen and buttocks at home as well as many women for high efficiency.IP - lies on the back with feet bent on the knees, the feet are firmly resting on the floor, hands along the body.On inspiration - Squeeze the butt and lift the hips, stay for 2 seconds, squeeze a lot, exhale and return to IP.

A set of exercises for loss of kilogram of abdomen, pages and legs

In order to solve skinny fatty deposits, a set set of exercises for the loss of abdominal weight and side is required. The initial weight loss data must be taken into account: its weight, possible health problems.Gymnastics for weight loss and sides with great weight should be savings.It will help to avoid hurting joints and ligaments.Exercises for loss of kilogram of abdomen and side should be performed at least 3 times a week.Install your exercise duration with your own welfare.Fitness houses for loss of abdomen and side should not provoke a deterioration of chronic diseases.Make sure you start with warm hours, finish with stretching.

After this graphics in the week you devote to exercises for weight loss at home at home at home 3-4.5 hours.This means that you will soon get to the desired physical shape.After 30 days, weight loss exercises will become the usual lifestyle, harmony and grace will replace lush shapes.

How can you speed up weight loss?

For weight to move as fast as possible to lose weight and side at home, it is necessary to complement the appropriate diet, cardio training, modern cosmetic procedures.Nutritionists recommend the use of pharmacy medications to reduce weight only in extreme cases.The use of sports diet will help lose weight faster without loss in muscle mass, speed up metabolism.

Establish food

When losing weight, it is recommended to eat in small portions with a break of 2 or 3 hours.It is important to eat the last dinner no later than 2 hours before night rest.On the day, try to drink about 2 l of clean, non-carbonated water.Pay attention to the list of useful products, take them to compile diet.Reduce harmful food or turn off completely.

Add cardio training

It is difficult to overestimate the importance of cardio training for loss of kilogram of abdomen and side at home.Experts advise you to combine cardio with power exercises to achieve the maximum effect that is in fat.

Add a sports nutrition

Different sports diet helps in a fast body at home, save muscle mass.These products are classified depending on their effects on the body:

• thermogenic;
• diuretics;
• Funds to reduce appetite;
• Calorie blocking;
• Metabolism stimulants.

Fitness instructors recommend not to replace the exercises for the abdomen and sides of sports for fast weight loss, but to use synergies of these two resources.

Conclusion

If you decide to adapt your figure, then physical weight loss and side will become a fundamental factor of your strategy.Other resources must be associated with them - a regular and modern sports feeding, cardio training and the most important - perseverance, faith in their strength, good motivation.Combined with all the factors together, you will definitely get to the goal.