To lose weight, it is necessary not only to follow proper nutrition, but also to play the game.As you know, in the abdomen, fat layer is quickly made, and is burnt more difficult than other parts of the body.But frequent classes developed by fitness coaches will do their work.There are effective physical exercises for weight loss and sides.Only regular training will help find beautiful forms and get rid of excess fat.
Which muscles need to be pumped to get rid of fat on the stomach and hips?
If you know which muscle groups are located in a certain part of the body, it would be easy to develop a set of effective exercises to lose weight and sides.
Such muscles are located on the stomach and sides:
- External oblique- passes from the surface of the rib to the abdomen, works with tilt and turns;
- Internal slant- The outer oblique is located under the muscle, participates in corners, tilt;
- The transverse is deep- Passes back from the inside of the rib to the stomach, participating in the twisting;
- Straight- Riding along the abdomen on both sides of the midline, contributes to the bend ahead of the body.
General rules for all exercises
Despite this, who will actually practice weight, abdomen, sides, hips or something else - male, female, girl, child, or teenager - so that they are effective, you need to follow such general rules:
- Training must necessarily go on an empty stomach when the body is relatively longer without energy nutrition.
- Physical.Exercise to lose weight and sides is not done with dumbbells and other waiting agents, loaded due to body movement.
- If you have chosen the practice of simple and easy weight loss, it is appropriate to engage in daily at the same time.
- Gradually, the number of recurrence from the set of practice should be increased.
- Generally, after the text, a little tired is felt - simple and light home exercises and sides also work muscles to lose weight, which proves their effectiveness.
Comment!This is enough to train 3-5 times a week, but daily classes will give more efficiency.The optimal number of movements for each exercise is 25–30.It is advisable to repeat at least 3 times, take small brakes for relaxation.
A complex of physiological exercise for weight loss and sides
What are the most effective exercises to lose weight and sides?The complex has 10 physical exercises designed to do a home, although for the first time you can do 3-5 exercises from the campus.They are simple and light, suitable for people without special physical training, do not require the use of simulators.To better understand the technique of execution, their execution plan can be downloaded on the computer or watch the video online.
Comment!Fitness coaches recommend doing in the morning, which not only contributes to weight loss, but also by rapid awakening.
Before each training, it is recommended to complete a small 5-minute warm-up.Its goal is to prepare the muscles for the upcoming load.To do a warm -up, you can use the simplest exercises, such as walking on the spot, inclination, etc.
Basic rises
Exercise is done as follows:
- Lie on your back, bend your feet in your knees, place your shoulders on your width.Hand over your hands behind your head.
- Raise the pelvis up, tear it away from the floor, as much as possible, get up for socks.
- Reduce the pelvis for a few seconds and on the floor.
Comment!When doing this exercise, you do not need to extend your hands with the pelvis.
"Scissors"
"Scissors" - not only with the best exercises for weight loss of foot and sides - with the stomach and sides:
- Lie on your back, pull your hands with the body.
- Raise both legs so that they form with a floor of about 45 degrees.Keep them at different levels (one above the other).
- Display in the air of movement like scissors.
"Lokot-Kolo"
This practice is done as follows:
- Lie on your back, bend your feet in your knees.The hands behind the head were bent on the elbow.
- Alternatively tighten the left and right elbow on the opposite knee.
Exercise can be done until the muscles are tired.
bends over
Such exercises will help to get rid of fat quickly on the sides, but are also used for weight loss.It stands out:
- The feet are wider than the shoulders, the knees are bent.The body is half in the squat.The hands are closed behind the head, the back is straight.
- By pulling the muscles of the press and pulling its stomach inward, slowly to the left and right to the right.
First, the tilt is gradually done, but gradually the speed increases to the optimal level.
Simple exercises for weight loss of the stomach and sides are presented above.Even the child will be easily mastered, not the mention of an adult with physical training with the minimum level.
"Planck" and "half"
It is a little more difficult to perform "bar" and "half of the bar", although these exercises are quite effective and are used not only for the weight loss of the stomach and sides, but also to strengthen the back.With pictures you can easily understand how to make them.
"Planning Half"
To do this exercise, you need to do the following:
- Stand on all fours in the posture of "dog".The palms and knee relax against the floor.The gaze is directed.
- Pull the stomach and slowly lift the body, round the back.For 30 seconds.
- Return to the starting position.
"Mobile Bar"
"Planck" exercising is much harder than "half bar".Despite clear simplicity, it is quite difficult to make, as there is a large load on the back muscles.
- You need to stand in a regular "bar", which is resting on the floors and socks of the feet.The body is kept straight, the back is flat.
- Raise the body to the maximum possible height.Ideally, it replaces a hill, with the buttock at the top.
- Then return to your original position.
Comment!A regular bar has high efficiency.According to experts, it is sufficient for beginners to survive in such a posture only for a few seconds, slowly while growing.If there is back pain during classes, it should be stopped immediately.
"Jogic" rotation
You can use the Hulaup training process, which is also an excellent means for weight loss in the waist.When walking, the circle strengthens the abdominal muscles, removes fat on the sides, strengthens the press.As a result, athlete receives a thin and toned body without signs of cellulite.
The results of studies have determined 3 most effective exercises to lose the stomach weight and sides with a circle.They can be done separately or in a complex.
Comment!Before studying exercise using a circle, you need to know how to fold it on the stomach in a standard way.
To rotate the circle in this way, the following will be required:
- Take the initial position: standing equally, legs together.
- The hands folded on the elbow are locked behind the head.
- Fold the hulaup, perform smooth spherical pelvis.When breathing, attract the stomach, on inspiration - relax the muscles of the press.
"Planetary rotation"
This method of rotation of the circle is more complex than the previous one.You will need to seize such tasks:
- The legs are different from the shoulder, the hands behind the head, but are not connected to the palace.
- Fold the Hulahup, slowly rotate the body around the axis in the direction of rotation of the hop.
Rotation of a circle with slope
Only a physically hard person can do this practice, because it requires enthusiasm:
- The legs are separated from the shoulder, separately, the hands are locked in the lock, straight, in front of the chest.
- Fold one leg in the knee slightly, bend on the body and bend the body in this direction.Fold the hop.
- Change the legs and rotate the Hulaup again.
Breathing exercise for weight loss and stomach
In addition to physical people, breathing exercises are used for weight loss of the stomach and sides, which can also be seated.There are 2 types of technology: Bodyflex and Oxycise.
Bidflex
The first technique is designed to enrich oxygen in places where you need to get rid of extra fat.To do this, you need to exhale with a deep breath, then occur by exhaling a sharp breath and breathing up to 10 seconds.It is recommended to do some simple exercise during the period of breathing.
Oxicize
Oxicize technology does not tiredly.They are replaced by "pre-winds".It is necessary to take a deep breath, then make 3 small "do-the-heads", exhale deeply and perform three times "out".Thanks to the function of oxes, oblique, abdominal abdominal muscles.
If you follow proper nutrition and combine it with physical exertion, it is always very easy to be thin.Regular training will also help to get rid of fat deposits on the stomach and sides.The waist will be thin, the stomach will be tough, and the press is solid.