Exercises for weight and side loss at home

Fitness trainers around the world are developing new abdominal exercises for losing weight so that women remain slender.Obesity becomes a real problem with humanity, and must be fought comprehensive.Exercise, along with proper nutrition, provides a quick and even weight loss result.

The most common causes of abdomen and side

Often weight loss exercises give good results in combination with a diet. A sedentary lifestyle, an irrational diet is based on obesity. The stomach and sides are also covered with fat due to stress, lack of sleep or diseases of the internal organs.Exercises designed especially for weight loss will help remove fat on the stomach.The key is to do them properly and regularly.Women with nutritional nutrition should combine weight loss exercises and parties.Otherwise, you cannot achieve the desired harmony.

The best exercises for losing weight and side

Among the many types of training are effective exercises for abdominal and lateral weight loss.They are the ones that make the waist plan, form a beautiful posture and form a feminine figure. This type of complex is named by Gay Gaspers, a fitness instructor, author of the methodology. The complex includes 10 special exercises for weight loss in the stomach and side.Classes strengthen the abdominal rectum and oblique muscles as well as the back muscles. Losing a class of abdominal weight and the edges of the gas is so easy to execute that he was even called "abdominal press dummies".The most interesting is what exercises for weight loss and edge Gasper included in this complex:

1. Warming up.It is mandatory and requires only 4-5 minutes, helps the muscles warm up, prevent stretching, injuries.
2. This is followed by static exercises for abdominal and lateral weight loss.
3. Stretching.

Next, all exercises aimed at losing the stomach and sides with images will be looked at in detail.

Spun

Different ways of twisting are included in the number of best exercises for abdominal and lateral weight loss.They allow you to develop rectal abdominal muscles, create a relief press.The most common weight loss training is on the floor.It helps to burn fat and pump the upper press with a minimum load on the lower back.When lying on the floor upside down, bend your feet at right angles to your knees.The hands are behind the head, the elbows are divorced with the side.Tighten the press, lift the shoulder belt evenly from the floor to the pelvis.Slowly fall from the peak point to the source.

 Impact

The most effective exercises for weight loss at home are based on the use of your body weight.Plank is a wide range of muscle group universal training.This will not only provide abdominal and lateral weight loss, exercises, but will also radically convert the number to the right. This is done as follows:

1. The starting position is on the floor, the legs are parallel, the wrapping forearm on the floor, the elbows are just below the shoulders.To inhale.
2. Exhale: Install your feet on your fingers.Support - on your fingers, forearm.The back is smooth, no abnormalities, leg muscles, abdomen, buttocks are tension, the feet are as close as possible to each other.
3. When the muscles are too tight to discomfort, it sinks evenly on the floor.

Reverse rotation

These simple exercises effectively contribute to abdominal and lateral weight loss at home.Right, they are made as follows:

1. Starting position - lying on the floor (hands are straightened).Legs - slightly bent at the knees.
2. Lift your feet up, lifting the lower back evenly.
3. Inspiration slowly lower your legs and back bottom.Amplitude - shortened,

Leans on the side

These protozoa Physpraining is suitable for abdominal and home side weight loss.They are easier to execute - it is enough to keep your back evenly and put on your side with the desired amplitude.At the same time, one hand is on the belt and the other is thrown away.For a good result, the exercise should be done 100 or more on each side.You can bother to improve in the form of dumbbells to improve.

Skalola

Training abdominal and lateral weight loss will be particularly effective with the exercise "Skalola", which includes a wide muscle group, tones the whole body.This is done as follows:

1. IP: Lyching emphasis.Straighten our hands, feet shoulder width separately.Relief on palms and foot socks.Hold your body to the right without a deflection.
2. Inhale - strain the press, pull one knee on your chest without sideways, the back is straight.
3. Exhale - put your foot back without raising the press.Repeat the other leg.

Sloping

This type of exercise is effective for weight loss.The photo shows how the abdominal oblique muscles are involved.The correct execution algorithm:

1. Initial position: While lying on the floor with feet bent at the knees, the hands are crossed at the back of the head, the feet are pressed on the floor.The ankle of one leg is on another knee.
2. Inspired, start lifting your body by turning it.The left hand elbow tries to touch the opposite knee.Change your leg position and do it on the other side.
3. Descend, but not to the end.Work in a short amplitude at the tension of sloping muscles.

Spun

This exercise causes the upper and lower abdominal muscles to function.IP: Lying on your back with your legs raised.At the same time, the ankle is located on the line parallel floor, the knees are in the same line with the pelvis and the hands behind the head.Strain the knees and breasts against each other with a tight press while the hips and shoulders separate from the floor.Repeat - 10 times.Relax and then repeat 10 times.

Plank with a turn

These sophisticated exercises for losing weight and side with a photo will help you bring not only the waist, but also the buttocks, hips, legs.Bar with a turn is done according to the scheme:

1. IP - classic band, emphasis on foot socks, forearms.
2. Inhale - turn around, take the side band based on your right forearm and toes.
3. The left leg and arm are stretched in the opposite direction upwards.
4. Bend your arm, leg, pull your knee to the elbow.
5. Dilute the limbs again in different directions.
6. Return the IP and repeat the other side.

Lunches with turns

IP stenizing, legs at a distance of 15-20 cm, treating the lower rib level.The stomach is pulled, the back is straightened.We go to the right with the left foot and turn the body to the right.At the same time, the toe on the left leg looks to the left.Get down, straightening your right foot.Return to the IP, repeat the other side.

Vacuum

This is an interesting way to lose weight in the abdomen and sides.Usually, abdominal and lateral exercises develop press muscles, while the vacuum releases the inner muscles and opening.Exercise is done as follows: You have to leave straight, breathe deeply and then breathe and pull on your stomach.Tighten the press, try to tighten the navel as much as possible at the vertebra and under the ribs.Fix the position for 10-15 seconds, slowly inhale through your nose and weaken your muscles.Inhale deeply with diaphragm 2-3 times, repeat with 3-4 approaches.

Side attacks

These training helps create a beautiful buttocks, leg relief and tighten the figure.To do this, you need to get up by spreading the shoulder width.The back is straight, the arms - the chest in front, bent at the elbows, the press - in the tension.Exhale - a wide step towards the left foot to the right corner of the knee.Exhale - Return to the IP and repeat the other side.

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

For beginner exercises, it is recommended for fitness instructors to lose weight and side to combine with other types of loads that use other muscle groups.This will allow you to develop your muscles harmoniously, making the figure beautiful.

Step and buttocks at home

These simple workouts can even start, but with regular lessons, the result will not be a long time.

Squat

Be sure to add exercises for weight and side loss at home, training hips and legs.The most famous are squat.

IP: Standing, legs - shoulder width, socks are divided with sideways.The roads are focused on socks.The body weight should be transferred to the heels, pressing the feet on the floor.The back should be slightly shifted by boat, but not round.The mosque is straight, without slope forward.It is forbidden to take the roads inward and dilute by lifting from the lower point.At the beginning of the exercise - deep breath, eventually exhale.

Waterfront

The simplest training is the best exercises for weight loss, as they are clear, no special skills are needed and a quick result is required.Lunges helps keep the whole figure.Raise forward with your right foot, the toe is slightly inside.Mote left leg back and to the toe.Hands - on the belt, the thing is smooth.When folding your left leg, go down until the right corner is formed at the knees of both legs.Exhale, push, return to the IP, do it on the other side.

 Berps

At first glance, Berps seem to be a simple weight loss exercise, but allows you to carefully design all abdominal muscles, buttocks, hips.This is done as follows:

1. Create squat from standing position, rest on the floor.
2. Remove both legs back, finishing the bar on fair arms.
3. Tighten your feet on your hands.
4. Get up, jump high, clap your hands over your head.
5. Repeat 1-4 without interruption.

Run -up

Jogging is a classic way to lose weight, strengthen health.First you should walk in a quick step, warming your muscles.At the same time, develop a respiratory strategy.Inhale - one step, exhale - three steps as comfortable.Then you can add the pace to running, running fast.This training should bring comfortable feelings without shortness of breath, soreness.

Leg twins on the side

Hip abstract is effective exercises for losing weight and priests.The IP can stand on the floor, lie on the side or stand on fours.You need to match the hip muscles smoothly and hold the support and remove the foot as much as possible.

Army bridge

This exercise for abdominal and buttocks for weight loss at home just like many women to gain high efficiency.IP - Lying on the back with legs bent at the knees, the feet are tightly based on the floor, hands along the body.Inspired - squeeze the buttocks and lift your hips, delay for 2 seconds, squeeze the buttocks a lot, exhale and return to the IP.

A set of exercises for abdominal, sides and feet for weight loss

To get rid of hated fat deposits, a properly drawn up set of exercises is required to lose abdominal and lateral weight. He must take into account the initial data on lost weight: its weight, possible health problems.For gymnastics for weight and side gymnastics with high weight should be sparing.This will help prevent joint and ligament injuries.Exercises for abdominal and edge weight loss should be done at least 3 times a week.Install the workout duration with your well.The suitability of a home for abdominal and edge weight loss should not cause exacerbations of chronic diseases.Be sure to start with warm classes, finish with stretching.

After this graphics a week, you devote exercise at home for 3-4.5 hours at home.This means that you will soon be in your desired physical shape.After 30 days of weight and side loss, exercises will become a normal lifestyle, harmony and grace will replace juicy shapes.

How can you speed up weight loss?

In order to lose weight as soon as possible to lose weight and edges at home, you need to supplement with proper nutrition, cardio training, modern cosmetic procedures.Nutritionists recommend taking pharmacy drugs to reduce weight only in extreme cases.Using sports nutrition will help you lose weight faster without losing muscle mass, speeding up metabolism.

To create food

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

Add cardio training

It is difficult to overestimate the importance of cardio training for abdominal and lateral weight loss at home.Experts I suggest you combine cardio with endurance exercises to achieve the maximum fat burn effect.

Add sports nutrition

Different sports nutrition helps to quickly tighten your body at home, maintaining muscle mass.These products are classified depending on their effects on the body:

• thermogenics;
• diuretics;
• agents that reduce appetite;
• calorie blocking;
• Metabolic stimulants.

Fitness instructors advise you not to replace your stomach exercises and sides with sports for quick weight loss, but synergy of these two resources.

Conclusion

If you decide to adjust your figure, exercise will become the basic factor of your strategy for losing weight and edges.Other resources need to be associated with them - proper and modern sports nutrition, cardio training and, above all, perseverance, faith in their power, good motivation.By combining all the factors together, you will definitely come to the goal.