Deposits of the fat layer in the thighs, waist and abdomen are the most common problem for women and men with metabolic disorders and excess weight tendencies.To start the battle with excess adhesive tissue in the stomach and the two sides, you will first have to start eating correctly and perform a set of fat exercises -Promoting the driver's driving.
It is important to understand that the body simply does not know how to lose weight in a certain part of the body.Typically, excess fat goes from top to bottom: First is the face loss of weight, then the chest, then the excess on the arm, stomach, waist, hips, buttocks and calves slowly leaves.That is why, to lose excess weight, you will have to perform exercises to download all over the body and download the press to lose weight, how to create endless tendencies on both sides - a typical mistake of weight loss: Even if it is possible to bring muscles.Therefore, it is necessary to eliminate deposits on both sides and the abdomen with complex exercises to lose weight.
To lose weight in the waist, side and abdomen, you need to train three to four times a week.Coach for fast weight loss is advised to regularly adjust classes to gradually increase the complexity of training.Therefore, the body will not get used to the same load, which means it will not adapt to the conditions and prevent the weight loss process.
Exercise for the parties and abdomen at home
A mandatory element of any training course is a warmth, it should start any exercise complex to lose weight for both men and women.It is the warmth -heat the joints and prepares the muscles for the load, ensuring that the injuries may occur when performing the exercises.After that, you can start exercises to study the mass of the edges and the abdomen.Usually they include a standard movement, in which just one carpet and their weight will be necessary.You can also buy a large shadow that will help you lose weight in the press and the aspects with balance storage.They are excellent here:
- curly,
- The boards on the elbows and palms,
- tighten legs,
- Twins.
Combining some simple types of exercises to burn fat will be even more effective.It is necessary to repeat exercises to lose weight and faces without fanaticism and overload, we trained thoughtfully, exercise all muscles.About 12-15 repetitions of an exercise on 2-3 appropriate methods to lose weight for women and 18-20 times the third method is ideal for weight loss.These figures vary depending on the level of preliminary preparation of weight loss and other personal indicators.
Effective exercises for women
Effective exercises to lose weight and faces for women at home are a collection of simple movements that any woman can do without special training, equipment and cash costs.You can perform this training program to lose weight and three times a week, and if desired and more often.The main thing is to spend enough time to relax muscles.
- Twist on the upper body
Lying on the back, we bent our knees on the knee, set foot on the floor, turned around behind the head, spread the elbows to the sides.We pulled our elbows to the knee, stretched the press's muscles and returned.We do not stretch the neck and head and do not pull our hands.The eyes are directed to the ceiling.Do not forget to breathe deep and stretch the muscles continuously when performing a weight loss exercise.
- Twist over the whole body
Expand to the full height, we put our hands behind the head.Gradually, we grind the lower and upper parts of the body, while the shoulder and knee connection on weight.We returned to the starting position on the floor, repeating the exercise to lose weight on both sides and abdomen.
- Start from straight hand
A straight body on four limbs must be kept as long as possible.The pelvis cannot be lowered or lifted too high: the head, back, buttocks and caviar should form a straight line.The longer you last in this position, the faster the fat will burn.Each time in the bar must be increased to lose weight quickly.
- Lift
Back to the carpet in a lying position, repair your arms under your butt and not rush to lift your legs straight 90 degrees.The more we repeat, the first weight loss results will appear soon.
- Lift
We lay down on one side of the foot on the floor and body in the same line.We leaned on the elbow, placing the other hand in front of us.Lift 90 degrees.Exercise to lose weight should be done without rushing, feeling the work of the abdomen, waist, buttocks and not forgetting to breathe deeply.After 15 elevators, we lie down on the other side and repeat the exercise on another part of the body.
- Shoulder bridge on the right corner
Effective exercise to fight the fat layer from the lying position.We bend our knees in a right angle, we conveniently place your shoulders and legs on the floor, our hands are along the body.Raise your hips and return from knee to chest, lower slope is a straight line.We stretch the abdominal and back muscles as much as possible, perform 10 breathing cycles, softer on the back and repeat the exercise 3-4 times to lose weight quickly.
- Drag
We lower the knee to bend on the sides at the back.We are not in a hurry, the breath is calm, the maximum number of times.
- Pull your hand into footsteps
Effective exercise to burn fat, harden the muscles of the abdomen and study a thin waist.Lying on our back rest on the floor, the knee was bent.Hand along the body lies on the floor.We replace the body with one side of the body, stretching the right hand to the deepest right leg as possible, then straight up and stretching our left arm to the fingers of the left leg.The waist, back and arms are active.You can stretch your neck.We breathe deeply, move carefully and feel how the abdominal and back muscles work during exercise - a solid sign of weight loss.
A set of exercises for men
Men exercise to lose weight and abdomen should be chosen with one eye to work for all muscle groups.The faster the body's muscles, the faster the body's energy and the fat reserve are burned, including the stomach and the two sides.Men, like women, should not wait for the results without appropriate nutrition and give up bad habits.Must remove fat from the sides and abdomen with comprehensive work - training regime and strength.
Repeat exercises to lose weight for a man who needs 20-25 times at an average speed, the approach may be 3-4, depending on the physical preparation.It is better to participate in the results quickly every day and combine these training courses with running, cycling, walking with obstacles and other cardio loads.
What exercises to choose a man to get rid of round and protruding belly?
- Straight twisted, with bent knees
We extend our elbows to the knee bent on the weight in the lying position;
- Twisted on the inclined surface
On the bench tilted completely stretched out the body when we exhale, we extend the elbows;
- Push from the floor with a advanced
We put our hands spacious on the floor, raising our legs straight on the chair or bed.We make benches under slope, straight body and assembly, this is extremely important to lose weight quickly;
- The dumbbells of the dumbbell stand in the direction
After spreading your legs a little wider than our shoulders, we bend in an even corner.Hands with dumbbells lift a narrow grip from the hip to the chest, the elbow is squeezed into the waist.We were not in a hurry and carefully bent the elbows so as not to pull the muscles of the hand.In this case, weight loss exercises, we stretch the stomach and buttocks, do not forget the breathing techniques;
- Lungs with bench ahead
We took on the position of Standing Standing Steady, we kept the weights at the opposite grip at the hands at the level of the hips, rushed forward, bent the legs in a right corner, pressed the weight by hand on the eye.We returned to the starting position, repeating the weight loss exercise 15-20 times per leg;
- Pull your legs in the right corner on the bars
We rest on the crossbar, lift the body, twisted in the rise of the lower body in a right angle, acting due to abdominal muscles;
- Planck on the palm of the hand with the knee
We create a standard bar on your hands straight and alternating each knee on your chest.This load is perfect to lose weight;
- Planck with dumbbells
Standard hand exercises are very complicated by dumbbells in hand, on which palms are rested.Do not bend your back and legs, we rest three points and start each elbow behind the belt with tension in the arm and press.The exercise is extremely effective to lose weight in the abdomen and side, if you do it slowly and confidently.
The best exercises for beginners
How to lose weight in the area of the parties and the abdomen in a week?The special question is related in the summer, when the rest in the sea is certainly approaching, and the parties and stomach grow firmly.For a Blitz ring with a fat deposit on the stomach and the two sides, it is better to choose a balanced unit and a complex of special physical exercises that will quickly help lose weight.Immediately making a reservation that we can talk about weight loss in a few kilograms for a short time, it is strictly banned for months in this regime.
Physical activity should not be limited in pumping presses and buttocks, in such a short time, better than comprehensive action.For example, in the morning to run, in the evening, and after the next time, it is better to take a small 50 -minute training course for all muscle groups to disperse the heart for burning fat quickly in the stomach and sides.The main principle of weight loss: Not two hours before and after training.
The best exercises for beginners to fall in excess from both sides, waist, abdomen:
- Twist on a ball or exercise
The classic spiral is described above, but the exercises can be modified to lose weight quickly, if there is a ball in hand.We lay on your back on the ball, the legs were bent in a right angle, we rested on the floor - this is our only support in this exercise.Hands with diluted elbows, we put on the head and extended them, keeping balance and feeling the work of the abdominal muscles;
- "Table" exercises
We became a Viking's table in the arms and legs frankly bent in the right corner.We did not raise our heads on our bodies.From the knee to the shoulder, the body should be in the same line.Then alternating the increase of each leg on the body;
- Dance
We went into the bar straight, picked one leg below us first, then the other leg, stood straight, straight up, jumped up by hand, leaned again, straight one leg, became in the bar.We repeat this effective exercise to lose weight and 10 times for each leg;
- Lung with bench
Stand smoothly, raise your hand with dumbbells to the level of the temples, elbows are compressed.We move forward and click the weight on your head.We stood at the beginning position, bent our hands into the elbow and rushed into the other leg, lifting the weights.To lose weight and study the abdominal muscles, we try to perform the exercise without rushing;
- The side bar with free hand lift
We lay down on one side, the upper leg was forced to support, we became in the side bar with the emphasis on the straight elbow and one leg.We raised our hands to accurately, keeping the skewer of the abdomen's muscles and pulling the waist so that it did not bend.We breathe evenly and hold for 20 seconds, then change the side and filter on the other hand of the body to lose weight evenly of the edges;
- Planck with the change of two legs to the sides
We become a regular bar, based on bent elbows in a right angle.We alternately lifted each leg, took it out of us, and once again became a bar.All the most important organs work to pull the abdomen and hips up.
How to eliminate fat after giving birth
How to remove fat from the abdomen and the two sides after giving birth?First of all, young mothers should monitor their health and mood - nutrition, strong sleep and spiritual vitality - these are the first assistants in early weight loss after childbirth.But young mothers will not remove round and stomach faces, here you need effective exercises for girls after giving birth to lose weight and muscles.
It is believed that you can start playing sports with a doctor's approval about a month after giving birth naturally, if you have a pretty dynamic lifestyle before birth.It will be possible to start cleaning the stomach and parties with mobile women less labor after a month and a half after giving birth.With a caesarean section, you will have to wait until the first exercises to lose weight for about 2.5 months after surgery.
The Viking vacuum cleaners in the first phase must be done on a solid surface, preferably in the morning, when hungry, even to the first glass of water.To make a Viking's vacuum, you need to bend your knees and spread your arms to the sides.After that, you need to take a deep breath and exhale the entire air accumulated in the abdominal cavity, stretching all the accurate abdominal muscles during the detention process.When breathing deep, the chest should be opened, and the stomach, as if it was dragged.Do not rush, pay attention to each abdominal muscle when you exhale.Repeat exercise 10-15 times.The deeper and longer movements, the more young mothers can lose weight.
From a set of more positive weight loss exercises after giving birth, similar movements should be distinguished that all women are suitable for reducing the volume of fat in the stomach and sides:
- twisted on the floor;
- hip elevator lying;
- Straight leg lift on the back;
- Lifting straight legs on the sides;
- All types of board;
- Squats on the wall.
Do not forget the breathing technique, when you exhale, you need to stretch the muscles of the abdomen, hips, back and the first result of losing weight will definitely make them feel.