Exercises to lose weight and side at home

The muscles in the stomach and sides belong to the muscles that form the corset.Therefore, their work involves a lot of interconnected muscles located and stretching the back to the front and inside the hips. Make some changes to the lifestyle and practice for weight loss and side at home to get your dream numbers.

Strategy for losing weight of stomach and side

The fat in the stomach looks ugly aesthetically.Moreover, he can affect your health in general, if you do not hinder its growth.Inactivity lifestyle is one of the main causes of stomach appearance.Lack of regular training and low physical activity, plus excess eating, leads to fat deposition around the waist.Even without excess weight, weak postures and weak muscles in this area trigger the accumulation of fat in the stomach and sides.All you have to do is soothing the muscles to get a thin waist.If you think that only a diet will help burn fat in your stomach, you make a mistake.Diet contributes to weight loss, but does not affect the stomach and sides of the point.Power training with low intensity provides an increase in metabolic rate and allows you to burn calories at a faster rate.You will get a bigger effect than training to lose weight if you follow these tips:

• Make movement from the waist, the hips should move.
• Make sure the muscles -the newspaper tense throughout the training.
• Breathe in deep - this improves the newspaper muscles and protects the bottom.

Exercises should use large amounts of muscles and spend a lot of energy to ensure intensive calorie burns.Here, high training and burning fat will come to save it.The success of 80% depends on the use of healthy foods.Note a balanced diet with adequate amounts of macro and micronutrients.Eat food cooked at home and through fast food and ready -made food.If you follow a healthy diet along with regular exercises for 30-45 minutes 4-5 days a week, the weight will gradually decrease, and dilute the fat and the side.

The most effective training for the stomach and sides

You must give your body a chance to be used for the same exercise.To do this, sometimes switch between exercises:

• straight, upside down and rotate, including on the ball;
• heavy squats;
• slope with dumbbells;
• Twins and elements of aerobic steps.

For heating for 15 minutes before each exercise, running, jumping rope or bike is perfect.

Rotate directly behind.

No one will make fat burning in the stomach faster than turning.This exercise has many variations.Do not hold breath while doing.Repeat 2-3 approaches 10 times.Bend your knees and place your feet on the floor or lift your feet at the right angle.Make sure your hands are folded into your chest - so you will avoid excessive pressure on your neck muscles.

Tighten the newspaper muscles and exhale the body in breathing.Out of breath, down to the floor.The same initial position, but when lifting the body, tends the left shoulder to the right, holding the right side of the floor lying on the floor.Then create this movement in another way.You can simultaneously lower your knees to the floor in the opposite direction - this focuses on movement on the side muscles.From the beginning, the training is done by the feet, not the shoulders.Make the newspaper muscles function, and do not use the encouragement from swinging your feet.The feet in this case are on the floor, and the fitball supports the lower back, shoulder weight.From this position, you can do straight and twist.You should not be completely sitting when lifting the case, raising the body at a 30-40 degree angle - this will protect the back from damage.All movements are done slowly.

bridge

This exercise is actively involved in the abdominal and back muscles.It also has several types from start to extension.Make 10-12 repetition in 2 approaches.Make sure there is no deflection in the back while lifting the back.It is done from the position of lying on the back with a bent knee, the feet stand on the floor.In exhale, lift the back, tighten the newspaper muscles.Paaise at the top and sink slowly to the floor.The advanced version assumes that you will maintain a balance with one foot support while the second is presented to the ceiling.In this case, this exercise is complicated with weight gain.Put the pancake on the stomach from the bar or finish the bar on the hip.

Vacuum

This exercise is also known as four points, the vacuum is swollen.Vacuum exercises for abdominal muscles make greater emphasis on breathing, and not at increasing heart rate.They should be done on an empty stomach.

• A stomach vacuum from a position at all four.At the exhalation, tighten the abdominal muscles and hold them in this position for 15-30 seconds.
• Make different choices to sit or lie this.

Planck

This exercise training the muscles in the stomach, hips and lower back.Use different bar options to pump all body muscles.Try to hold your back evenly and do not sag in the shoulder strap.Hold in the position you can.Gradually, add this time and continue the implementation of the bar on the open hands.In the advanced version of this exercise, you can raise one arm or leg on the floor.Hold your hips on the floor, in a complicated version, lift one foot - this will make the muscles and hips work hard.

• The reverse bar is similar to the bridge, only with the support of not on the shoulder, but to the elbow or palm.
• Bar on the ball.

Roll the ball so he supports his feet, and his hands are on the floor under the shoulder belt.Unstable foot position on the ball includes additional stabilizing muscles.

Respiratory exercises to reduce the waist and side

Apply breathing exercises to remove the stomach and sides.

There are 2 types of equipment.Bodyflex, occisis is effective in getting a flat stomach.In the first version, the technology involves the flow of oxygen to the fat burning area.To do this, on an empty stomach, training is done, where special attention is paid for breathing.The entertainment here is replaced by deep breathing, so sharp, holding back.Exercise is done during breath.It takes up to 10 seconds, which helps drive fat.The last 15 -minute bodyflex class, where effective training for weight loss and side weight is carried out:

Heat shoulder width apart, slightly bent, body slightly forward, palm slightly above the knee.Start breathing deeply, with an attempt to push the air until the lungs are completely removed, quickly breathing in the nose with complete stomach increases.Remove the air firmly with your mouth, pull your stomach, stop your breath for 10 seconds.Repeat the complex.

• Put your shoulders apart, bend your knees, palms, place a little on your knee cup, do breathing exercises.Lower your left hand, place the elbows on the left knee, lift the right foot apart with a long leg without ripping the feet.Raise the right hand to the head, withstand the muscle sensation that stretches on the side.Make a 5 repetition cycle, change your hands.
• Sit on the floor, throw your feet to the other, bend.With your right hand, take the opposite knee, throw your left hand behind your back.Do breathing exercises, pull your left knee on yourself until the body rotates, the tension in the waist is felt.Look back to stretch the waist, the outside of the thigh.Bring 5 repetition, change the side.

When using the occisis system, there is no sharp fatigue, rather than short breaths.Proper technique: 1 deep breath, 3 short breaths, deep breaths, 3 light breathing.You can repeat effective technology up to 30 times after meals.This technique stimulates oblique abdominal muscles, abdominal newspapers, which are reduced in a quarter of hours to 250 times.This helps to eliminate fat, ugly folds, making your stomach flat.

Charging the weight loss of the stomach and side

When you want to lose weight, you should periodically (up to 4 times a week) conduct intense training, daily involved in effective training.The following exercises can be included in gymnastics:

Lying on your back, straighten your hands, your hands to the floor.Slowly get your feet with a combination of stomach, quickly straighten your feet.

• Lying on your back, bend your knees, do not tear your heels, hands behind your head with diluted elbows.Remove, lift your body to the knee, lie with an armed arm throughout the body, move your feet until your fingers touch the carpet over the head.Back to the IP, lift your feet up to 20 cm, save 10 seconds.
• Sit down, hold back straight, hands on the hips, muscle tension -The newspaper, smoothly lying on the back of the 90 degree angle between the body and the straight leg.
• Squats are shallow with loads -slowly sitting on an imaginary chair, lingering in position, straightening.For complications, you can squat on one foot, rotating the loop.

How training affects the weight loss of the stomach and side

Permanent implementation of some physical training - sometimes it is a test for many people to lose weight.Indeed, not everyone can force themselves to pay attention to sports every day, and so most decide that a proper nutrition will be sufficient.However, it is a problem area such as the stomach and the side is very difficult to put only through the lack of calories.This way, how to make a calorie deficit read here.The amount, of course, will decrease, but the stomach is still uneven.In order for the stomach to be flat, it is necessary to have a strong abdominal muscle.If they are weak, then the stomach will still unpack, forming a ugly silhouette line.Well, you can tighten the abdominal muscles in one way - effective exercises for weight loss and side weight.In addition, physical activity, of course, helps to lose weight faster.

5 Exercises to lose weight and side

First, let's talk about the sides.There are some simple, but effective exercises that help reduce the side and tighten the abdominal muscles.Consider 5 exercises for the weight loss of the stomach and the guaranteed side to tighten the figure.The first three presented were directed on the side and helped easily and quickly eliminated unnecessary groups in this area.This exercise will be sufficient to eliminate excess, but at the same time do not swing the press muscles, which is full of increased waist volume.The remaining two assistance to tighten the newspaper and reach a flat stomach.

• 1 slope.Position starts - the feet become shoulder width, his hands are bent on the elbows, holding the belt.Often, we bend to the side, pulling one hand toward the tendency.If we lean to the right, then the left hand stretches and vice versa.Repeat 30 times.This exercise is very simple, but quite effective.You need to take two or three approaches, you can repeat daily.
• 2 rounds of the case.Position starts - the feet become shoulder width, hold our hands at the chest level, put the brush in the lock.We turn away, try to turn on the body completely, the feet and the pelvis do not move.We make 20 or two approaches 20 or three times.
• 3 twisted.Position starts - we lay behind you, holding our hands behind your head, feet standing on the floor, feet bent on the knees.We raise the body to the knee, make a turn, return to the starting position.We repeat 10 times in each direction.One or two approaches will be sufficient.
• 4 body rise.There are two variations of this exercise.The first is to strengthen the top newspaper, and the second allows you to complete the lower newspaper.So we went to the floor, bent our feet on the knees, rest on the floor on the feet, holding our hands behind the head.We ripped the shoulder blade off the floor, stretching over the chin, do not fully lift the body, take the initial position.We performed two or three approaches 12-15 times.In the second variation, we do the same, we only lift the case completely, pulling the chest to the knees.
• 5 Increase your feet.We lay on the floor, we rested on the floor with our hands, holding them along the body, pressing the lower back to the floor.We raise the foot straight to the body and slowly lower it, holding for 1-2 seconds about 5-10 cm from the floor and raising again.We repeat the training 15-20 times, making two or three approaches.

Effective newspaper training

It is difficult to achieve the perfection of the figure, especially in the "complex" areas such as the stomach and waist.To maintain weight, to maintain a thin waist, 40+ years old stomach is a real problem.But nothing is impossible.Effective training suggested by experienced fitness teachers Gay gasper is guaranteed to have a thin waist and flat stomach.Gay Gasper calls it so - the "Ben Press for Dummies" complex.For each exercise, it is also suggested, a more complicated renovation to an advanced level or vice versa, the light version, if at the first stage it is difficult to overcome even with a basic level.You don't need special equipment or shells, you just need a carpet.Therefore, the complex for a flat gay stomach is perfect for homework.Gay Gasper recommends combining newspaper training with aerobic and balanced nutrition, as only one press swing is not enough for flat stomach.It is not possible to burn fat only in one area, so you will not receive a flat stomach without aerobic load and a balanced diet, and even a pumped stomach newspaper will hide the subcutaneous fat layer.By fulfilling this proposal, after 2-3 months you are guaranteed to get a thin and beautiful belly.Yes, unfortunately, this process is not fast.But you can see the first motivation in two weeks, if you practice every day.