In modern society, the standard of beauty women is a slender figure.What to do if your favorite skirt sits too high on your waist, and jeans treacherously breaks up on the sides?
It must be understood that it will not be done to remove fat deposits only on the stomach or hips with the help of special exercises.And regular physical exercise and respect for a special diet will be needed to maintain the body in good physical form.
Wow, folds of hate fat on the stomach arise unnoticed and quickly, but they leave for long and reluctant.That is why we prepared professional exercises for weight loss and side!They will help you achieve a gentle goal - to get rid of excess weight!
Detailed surplus fat guide
So it's time to gather with forces, throw laziness and to work on your figure.Physical activity is the best medicine for unnecessary fat!
Warning exercises and losing weight in abdomen at home must be regularly implemented.These are constant exercises that give a visible, positive result for weight loss in the abdomen.The efficiency of the stomach-fitting exercises depends on the regularity and your will.
But how much will happen to be later, when it will be pleasantly surprised by the results of the abdomen in the week.
Council!For weight loss, it is important to use exercises for women, because in men takes a goodness in different kinds.
Move more!
Women always move many more men, but this does not release the lessons to reduce fat on the abdomen.Fat training will not last much time, but alleviate the accumulations of fat on the stomach exactly where necessary.
Effective physical exercise for weight loss and foreign predict active movements, worsen laziness, move more!
Be sure to eat wisely!
You must eat properly and efficiently.Any physical activity with an irregular nutrition will be useless, you will not be able to lose weight!To know that you should not use, we will give a few important tips in the next chapter.
Food foods during weight loss should be carefully selected, but to start it is important to change the diet.Only thoroughly changing your diet, you cannot starve and simultaneously reduce the weight and turn off to the minimum, it also needs to reduce banks.
- Reduce portions of 200 g, eat more often, at least 4-6 times a day.
- Be sure to drink at least 2liters of clean water a day.Water plays an important role in metabolism and promotes body weight loss as a whole, including abdomen and hips.
- Refuse the fatty varieties of meat and fish, give the low -fat variety of meat: poultry, beef, rabbit.Cambala, POLEN, COD is more suitable than fish.
- It is better to cook food, baking or just cooking!
- Rules for performing the exercise
- The important point of time is, you cannot start charging and your belly exercises after eating.Try starting the exercises on an empty stomach, immediately after sleep or 3 hours after eating.At this point, the body is more active for burning fat.
Pravila za obavljanje vježbi za trbušne mišiće kod kuće
- Važna tačka u treningu je izbor vremena, ne možete početi puniti i vježbe za trbuh nakon jela. Pokušajte započeti vježbe na prazan stomak, odmah nakon spavanja ili 3 sata nakon jela. U ovom trenutku je telo aktivnije za izgaranje masti.
- With morning gymnastics, in weight loss and hips exercises, do not use sports shells for weighting.The use of such shells leads to an increase in muscle mass in problematic areas and visual increases.
- The main condition for achieving the results of weight loss and hips is the regularity of teaching.How often and for a long time, I continued training - decide for yourself, the main thing is to follow the graphics every day.To eject laziness and do not allow long break in the classroom.Exercises should give pleasure and a sense of simple fatigue.
- The loss of kilograms of abdomen and hips need to change the weight loss, sports walking and regular running.
- They are needed to continue their abdominal loss exercises.During the heat, the muscles are heated, the blood circulation in the body is accelerated, the amplitude of the movement in the joints is spreading.Thanks to that, injuries were prevented.
- These women who are strongly determined to make a character that you should know what exercise should be done during the filling of fat removal on the stomach and hips.Below in the article, we will give the most common training option, but you should receive counseling with a professional expert.
- To achieve the weight loss, the complex of 5 exercises that will alternately perform them in three approaches, repeat each exercise at least 30 - 4 times a week.During the sport, follow your feelings and pulse carefully.Don't exaggerate!
The execution plan
needs to be learned properly at home, not miss classes, you can take children to accomplice, they will have fun to study next to your mother.Together with good mood, weight loss exercises, hips and side, and the result will not be worse than working in the corridor with the coach.The main thing is to adhere to simple principles:
- Start training by simply heating all over your body, good work movements, joints and legs, dance to your favorite music, accompanies effective weight losses and sides, it includes such simple exercises as slopes.Tilt 2-15 times in advance and back, then right and left.Try, drag muscles, try to get your toes.
- Affordable way of losing weight and hips at home is an exercise with a hoop.To improve the effect, buy a rim with massage nozzles.When rotating hoops on the waist, the operation of the abdomen, hips, back, buttocks and legs will increase.In the border exercise, more calories, which leads to active weight losses, makes this exercise, and contributes to their weight loss.
- More effective exercises for improved abdominal weight loss and parties are in the position of lying on the floor.Run classic exercises for fast and efficient weight loss (these are various swings with legs and hands, body rotations in false position).All people have different physical training and it is necessary to reasonably access constant load, especially for weight loss exercises.
Učinkovitije vježbe za poboljšani gubitak težine trbuha i strana nalaze se u položaju ležanja na podu. Pokrenite klasične vježbe za brz i efikasan gubitak kilograma (ovo su razne ljuljačke s nogama i rukama, rotacijama tijela u lažnom položaju). Svi ljudi imaju različit fizički trening i potrebno je razumno pristupiti stalnom opterećenju, posebno za vježbe za gubitak kilograma.
Let's look closer to 10 simple weight loss exercises and a side at home.These classes are suitable for newcomers and advanced fertilizers to combat the abdominal fat accumulation.
Cardhardy training cardi-training (aerobic training) is a combination of specific heart rate and increased blood flow during load.The entire cardiovascular system is trained at the same time.Cardio-Reoperacija prepares a heart for more serious loads and necessarily enter the abdomen exercises, reduce the layer of fat on the hips and training the leg muscles.During effective cardi-weight and pulse loss exercises, it is necessary to regularly use the pulse).
Cardi-training is the most efficient kilos of abdomen, as there is active calorie combustion, and accordingly, fat layer.
Attention!We offer to consider three simple exercises for quick "pumping" prints and sides
Lessons
| Exercises
Action |
Result | Daily | Lie on the back on the floor outstretched.Lift the upper body body as far as possible to your feet, the hands are fixed behind your head.We perform 3-5 accesses up to 15 elevators each.It is necessary to relax between access for at least 30 seconds. |
| Enhanced abdominal muscle aerobics. | Minus 2-3 kg per month | Daily | Leaving your legs under the right angles.During lifting legs cannot be placed on the floor.Let's make 10 elevators in 4-5 approaches. |
| Ležajući na podu Podignite noge pod pravim uglovima. Tijekom podizanja noge se ne mogu postaviti na podu. Napravimo 10 liftova u 4-5 pristupa.
Rest between access for at least 30 seconds. |
There is a training of abdominal abdomen, back, side. | Minus 2-4 kg.Monthly | |
| a few times a day | we strongly strain the abdominal muscles, as if drawing it and the extreme voltage up to 10-15 seconds.Then we relax.Such exercises can be performed by 5 times. | Effective printing exercises, providing a good result of the weight of the weight. | The most efficientness of the stranger. |
The stomach is made.
Regularly simple training is aimed at the weight loss of the entire organism.And especially abdomen is impossible without adjusting the diet, reducing the use of fat and carbohydrate.Reducing the calorie content of the diet provides a very effective assistance for the efficiency of abdominal weight loss.
Morning exercise for strengthening abdomen will only take 8-10 minutes and provide a good mood.Simple bond loss exercises really work, the stomach becomes a flat, and the sides go to the back
to quickly lose their backs, all sports regulations, it softens and prevents the negligence of inflicting injuries.First, make warm within 5 minutes, warm up and stretch the muscles.
Bike
Exercise "Bike" imitates cycling.This is the best exercise for weight loss, side and hips.
Take the starting position: lying on your back, bent knees on your knees, press the heels as close to the pelvis, hold your hands behind your heads.
Slow the shoulder from the floor while tightening the abdominal muscles.Drop one leg at an angle of 45 degrees in relation to the floor, while the opposite shoulder extends to the knees bent legs.Then, without a break, repeat gymnastics from another leg.Leg movements should be smooth and not too fast.Work 10 movements with each foot and rest, then make another 1-2 approaches.
"Russian twisting"
This difficult exercise involves all muscles, especially
when twisting the press muscles are swollen.In the initial position, sitting on the floor, throw the body back to 45 degrees, raise your legs tilted in your knees and hold on weight.Return your hands to the lock and stretch forward.On the print muscles, while turning the body to the side, take the closed hands in the direction of the body.Make a short break, then repeat the movement in the opposite direction.Just make 3 accesses 10 twisting on the press.
The exercises to strengthen the abdominal muscles in the bar
Exercise "Bar" consists of movements directed to strengthen the press, loss of abdomen, hips and back.The bar is in charge in a complex fitness exercise.It is effective for building a flat belly.
In the initial position, stand on your knees, the palms are resting on the floor.Pull the stomach into yourself, tighten the muscles of the press and slowly fall into your hands bent in your elbows, the elbows are strictly under the shoulder.Lying a minute, strain of abdominal muscles.Then, smoothly stretch your legs, changing the position into the classic tape, resting on the floor only with your fingers and palm trees.The stomach retreated, the pelvis does not expire, the body has a similarity with a straight line.Calculate loud up to 10 and serve the body forward, withdrawal with force with force.Exercise is recommended to repeat 4-5 times.
Planck with a jump
Exercise is designed for general body training, weight loss, hips, abdomen.
The starting position is the classic upper bar.Rest on the floor with your hands, spread your legs in a jump without stopping, in a jump, bring your legs together.Let's jump for at least 5 minutes in one approach.You can complicate a lesson, add angle with turns.
The exercises for the abdominal muscles standing
there are a lot of most efficient muscle strengthening and weight loss.Simple exercises like slopes are very effective if you need to lose your abdomen's weight and side.
I'm prone to strengthen by adding a dumbbell or other heavy shells on your hands.
Standing exercises, turns left and right, too proved.With tense of abdominal muscles, a person stands in half-kent feet - spread the shoulder, hands behind their heads.It is done in different directions in this position.Exercise is effective for weight loss, side.
These exercises can also be included in the morning exercises to reduce the waist and weight loss.
You can introduce such exercises in the charging for lazy ones as lifting your legs, sitting on a chair, when your knees are pressed in the chest and remain for 10-15 seconds.This exercise also gives a good result of losing the severity of the abdomen and side.Be sure to add your border exercises.