To lose weight, not only need to follow the appropriate nutrition, but also play sports.As you know, in the abdomen, the fat layer is formed quickly and burned more difficult than other parts of the body.But persistent classes are developed by gymnastics coaches will do their work.There are effective physical exercises to lose weight and sides.Regular training will help find beautiful forms and eliminate excess fat.
Are muscles that need to be pumped to eliminate fats on the stomach and h your?
If you know which muscle group is in a certain part of the body, it will be very simple to develop an effective set of exercises to lose weight and sides.
Such muscles lie on the stomach and sides:
- Outside the skewers- Go from the side surface of the ribs to the abdomen, operate with tilt and turn;
- Inside tilted- Located under the outer oblique muscles, participating in the corners and tendencies;
- The horizontal lines are deep- Go from behind from inside the stomach, participate in twisting;
- straight- Walk along the abdomen on both sides of the middle line, contributing to the bending of the body forward.
General rules for all exercises
Although exactly who will perform exercises to lose weight, abdomen, side, hips or anything else - men, women, children, children, or teenagers - so that they are effective, you need to comply with such general rules:
- Training is necessarily abdominal when the body is relatively long without energy nutrition.
- Material.The exercises to reduce the weight of the abdomen and the two sides are not done with dumbbells and other weight agents, the load is performed due to the body's movement.
- If you have chosen simple and easy weight loss exercises, should participate daily, at the same time.
- Gradually, the number of repetitions from the set of exercises should be increased.
- Normally, after the lesson, a bit of fatigue is felt - the homework is simple and light to lose weight and the faces also make the muscles active, which proves their effectiveness.
Note!It is enough to train 3-5 times a week, but daily classes will be more effective.The optimal number of motion for each exercise is 25-30.It should be repeated at least 3 times, resting to relax.
A complexity of physical exercises to lose weight and faces
What are the most effective exercises to lose weight and faces?The complex includes 10 physical exercises designed to perform a house, although you can participate in 3-5 exercises for the first time.They are simple and light, do not require the use of simulation processes, suitable for those who do not have special physical training.To better understand the execution technique, their implementation diagrams can be downloaded to the computer or watch online videos.
Note!Gymnastics coach recommends doing in the morning, this not only contributes to weight, but also in the way quickly.
Before each training, a small boot should be performed.Its goal is to prepare muscles for the upcoming load.To perform a warmth, you can use the simplest exercises, such as walking on the spot, trend, etc.
Basic increase
The exercise is done as follows:
- Lie on your back, bend your feet in your knees, put your shoulders on your width.The hand behind your head.
- Make pelvis, tear it out of the floor, as high as possible, rise up socks.
- Log back for a few seconds and lower the pot to the floor.
Note!When doing this exercise, you do not need to raise your hand with the pelvis.
"Drag"
Scissors - one of the best exercises to lose weight not only in the abdomen and two sides, as well as legs:
- Lie on your back, stretch your arms along the body.
- Raise both legs so that they can form with a layer of about 45 degrees.Put them at different levels (one on the other).
- Performed in the air of motion, as drag.
"Lokot-kollo"
This exercise is done as follows:
- Lie on your back, bend your feet in your knee.The hand behind the head, bent down the elbow.
- Tap tightly on the left and right elbow to the opposite knee.
The exercise can be done until the muscles are tired.
Tilts
Such exercises will help quickly remove fat on both sides, but also used to lose weight.It is done standing:
- The legs are wider than the shoulders, the knees are bent.The body is half of the squat.Hands closed behind, straight back.
- Extend the press's muscles and pull the abdomen inward, slowly to tilt the body to left and right.
At first, the inclination was done slowly, but gradually the speed increased to the optimal level.
Simple exercises to lose weight of the abdomen and the side are presented above.Even the child will easily master, not to mention an adult with a minimum physical training level.
"Planck" and "half"
It is a bit more difficult to do bar bar bars and half of the bar, although these exercises are quite effective and are used not only to lose weight of the abdomen and side, but also to boost the back.From the images you can easily understand how to do them.
"Half planning"
To do this exercise, you need to do the following:
- Standing on all four legs in the position of the "dog".The palms and knees lying on the floor.The look is directed down.
- Draw the stomach up and slowly lift the body, round the back.Log in 30 seconds.
- Back to the starting position.
"Mobile bar"
Doing "Planck" exercises is much harder than "half of the bar."Despite the clear simplicity, it is quite difficult to make it, because there is a large load on the following muscles.
- You need to stand in a regular "bar", located on the floor and socks of the feet.The body is kept straight, the back is flat.
- Lift the body up to the maximum height possible.Ideally, it turned out a hill, its peak was butt.
- Then return to its original position.
Note!A regular bar is highly effective.According to experts, it is enough for beginners to exist in such a position in seconds, gradually increasing time.If in the classrooms in the back, it must be stopped immediately.
Rotate "jog"
You can use the Hulahup training process, this is also a great means to lose weight in the waist.When spinning, the abdominal muscle enhances, remove fat on both sides, enhancing the press.As a result, the athletes have a slender and toned body without signs of cellulite.
The results of the studies have identified the three most effective exercises to lose weight of the abdomen and the parties with a ring.They can be done separately or in a complicated.
Note!Before researching the exercises by using a ring, you need to learn how to twist it on the stomach.
To rotate in this way, the following will be required:
- Get the starting position: Stand evenly, legs together.
- The bent hands in the elbow are closed behind the head.
- Rotate Hulahup, perform smooth pelvis.When exhaling, drawing stomach, inspiration - relax the muscles of the press.
"Rotate the planet"
This rotation method is more complicated than the previous method.You will need to take such a series of actions:
- The legs are far apart, hands behind the head, but not linked to the castle.
- Rotate Hulahup, gradually rotate the body around the shaft in the direction of rotation.
Rotate
Only a physical healthy person can do this exercise, because it requires enthusiasm:
- The legs are apart, the hands are closed into the lock, straight, in front of the chest.
- Bow a little bit at the knee, bent your body and rotate your body in this direction.Twisted.
- Change your legs and rotate Hulahup again.
Breathing exercises to lose weight and abdomen
In addition to physical exercises, breathing exercises to lose weight of the abdomen and the side are used, can be done even when sitting.There are 2 types of technology: Bodyflex and Oxycise.
Bodyflex
The first technique is designed to enrich oxygen in places you need to remove excess fat.To do this, you need to exhale with a deep breath, then a sharp exhalation takes place and the breath holds for 10 seconds.That is during the breathing time, should perform some simple exercises.
Oxycise
Oxycise technique does not include strong exhaustion.They are replaced by short "expanded money".It is necessary to take a deep breath, then create the first 3 small ones, exhale deeply and perform once to go out three times.Thanks to Oxycise, oblique, abdominal muscles.
Staying is always quite simple if you follow the appropriate nutrition and combine it with physical efforts.Regular training will help eliminate fat deposits even on the stomach and two sides.The waist will become thin, the stomach is tight and the press is a snake.