Exercises to lose weight and sides at home

Fitness coaches around the world are developing new weight loss exercises from the abdomen and sides so that women remain small.Obesity becomes a real problem of humanity, must be fought comprehensively.Exercise in conjunction with proper nutrition provides a rapid and constant weight loss result.

The most common causes of abdomen and sides

Frequently, weight loss exercises on the sides give a good result in combination with a diet. A sedentary lifestyle, irrational nutrition is underlying obesity. In addition, the stomach and sides are covered with fat as a result of stress, lack of sleep or due to diseases of the internal organs.Exercises developed specifically for weight loss will help remove fat in the stomach.The main thing is to perform them correctly and regularly.It is necessary to combine exercises to lose weight and sides with women with food nutrition.Otherwise, you cannot achieve the desired harmony.

The best exercises to lose weight and sides

Among the many types of training, the best are effective exercises designed for weight loss of the abdomen and sides.They are the ones who make the waist thin, form a beautiful posture and make the figure of a feminine. Such a complex is appointed by Guy Gasper, fitness instructor, author of the methodology. The complex includes 10 special exercises to lose weight in the stomach and sides.Classes strengthen the rectum and oblique muscles of the abdomen, as well as the muscles of the back. Gasper's abdomen and sides losing weight classes are so easy to perform that it was called "abdominal pressure for mannequins."The most interesting thing is what exercises for losing weight and Gasper sides included in this complex:

1. Heating.It is mandatory and only takes 4-5 minutes, helps the muscles to warm, prevent stretching, injury.
2. This is followed by static exercises for weight loss of the abdomen and sides.
3. Stretching.

Then all exercises designed to lose the abdomen and sides with images will be examined in detail.

Root

Various types of twisting are included in the top 5 of the best weight loss exercises of the abdomen and sides.They allow you to elaborate the abdominal muscles of the rectum, create a relief press.The most common option for weight loss training is on the floor.It helps to burn fat and pump the upper press with a minimum load in the lower back.Lying on the floor upside down, bend your legs at a right angle on the knees.The hands are behind the head, the elbows are divorced sideways.Tighten the press, lift the shoulder waist from the floor to the pelvis.Slowly fall from the peak point to the source.

 Planck

The most effective weight loss exercises at home are based on the use of your own body weight.Planck is a universal training of an extensive muscle group.It will not only provide weight loss of the abdomen and sides, exercises, but will radically transform the figure for the better. It is performed as follows:

1. The starting position is lying on the floor, the legs are parallel, the wrap's forearm on the floor, the elbows are located exactly under the shoulders.Inhale.
2. Expire: Install your feet on your toes.Support - In the fingers, in the forearm.The back is uniform, there is no deflection, the leg muscles, abdomen, buttocks are in tension, the feet are as close as possible as possible.
3. When the muscles are very tense to unpleasant sensations, they sink gently on the floor.

Reverse twist

These simple exercises effectively contribute to the weight loss of the abdomen and sides at home.Correctly, they are performed as follows:

1. Starting position - lying on the floor (the hands are straightened).Legs - slightly bent in the knees.
2. Raise your legs up, gently lifting the lower back from the floor.
3. In inspiration, slowly lower the legs and the bottom of the back.Amplitude - shortened,

Lean to the sides

These protozoa Phiz -Seren are suitable for the weight loss of the abdomen and sides of the house.It is easier to perform them easily - it is enough to keep the back evenly and inclined to the side with the desired amplitude.At the same time, one hand is in the belt and the other is thrown.For a good result, you need to perform the exercise 100 times or more to each side.To improve, you can assume the burden in the form of dumbbells.

Scalolas

Training to lose weight of the abdomen and sides will be especially effective with the exercise "Scalolas", which involves an extensive muscle group, tones the whole body.It is performed like this:

1. IP: Lyching emphasis.Harden our hands, the legs must be apart from the width of the shoulder.Confidence in the palms of the hands and socks of the legs.Keep the body right without a deflection on your back.
2. Inhale - Strain the press, pull a knee in the chest without deviation to the sides, the back is straight.
3. Expire - Place the leg back without relaxing the press.Repeat to the other leg.

Oblique torsion

This type of exercise is effective for losing weight.The photo shows how the abdomen's oblique muscles are involved.The correct execution algorithm:

1. The starting position: lying on the floor with legs bent to the knees, the hands are crossed on the back of the head, the feet are pressed to the floor.One ankle of one leg is in the knee of another.
2. In inspiration, start lifting your body, spinning.The left hand elbow strives to touch the opposite knee.Change the leg position and do it on the other side.
3. Go down, but not until the end.Work in a short amplitude on the tension of the oblique muscles.

Root

This exercise causes the upper and lower abdominal muscles to work.IP: Lying on the back with legs raised.At the same time, the ankles are on the parallel floor of the line, the knees are on the same line with the pelvis and hands behind the head.With a tense press, stretch your knees and chest to each other, while the hips and shoulders move away from the floor.Repeat - 10 times.Relax and then repeat 10 times.

Planck with shift

These complicated exercises to lose weight and sides with a photo will help you bring not only your waist, but also the buttocks, hips, legs.The bar with a curve is performed according to the scheme:

1. IP - A classic bar, emphasis - in legs of the legs, forearms.
2. Inhale - turn around, take the position of the sidebar, resting the forearm and fingers right.
3. The leg and left arm is stretched in the opposite direction upwards.
4. Fold your arm, leg, pull your knee to the elbow.
5. Dilute the members again in different directions.
6. Return to the IP and repeat to the other side.

Turn lunch

Then the legs are located at a distance of 15 to 20 cm, the lower rib level.The stomach is pulled, the back is straightened.We walked to the right with our left foot and turned our body to the right.At the same time, the finger of the foot on the left leg looks to the left.Go down the thrust, straightening the right leg.Return to the IP, repeat to the other side.

Vacuum

This is an interesting way to lose weight in the abdomen and sides.Usually, the exercises for the abdomen and the sides develop the press muscles, while the vacuum works in internal muscles and opening.The exercise is performed as follows: you need to be straight, take a deep breath and then exhale and drag your stomach.Tighten the press, try to tighten the navel in the vertebra and under the ribs as much as possible.Fix the position for 10 to 15 seconds, slowly inspire the nose and weakens the muscles.Inhale deeply with the diaphragm 2-3 times, repeat, making 3-4 approaches.

Side attacks

This training helps to create a beautiful relief from buttocks, legs and squeeze the figure.To do this, you need to get up, spreading the width of your feet.The back is straight, the hands - in front of the chest, folded in the elbows, the press - in tension.In exhalation - a large step towards the left foot to the right corner in the knee.In Expiration - Return to IP and repeat to the other side.

Strong legs and buttocks will help to visually reduce the waist!

Fitness instructors are recommended for novice exercises to lose weight and sides to match other types of loads that other muscle groups use.Thus, it will be possible to develop the muscles harmoniously, making the figure beautiful.

Step Exercises and Buttocks at Home

These simple exercises may even start, but with regular classes, the result will not take much time to arrive.

Squat

Be sure to add exercises to lose weight and sides at home, train hips and legs.The most famous are squats.

IP: Standing, legs - shoulder widths, socks are divorced on the sides.The knees are directed to the socks.Body weight should be transferred to the heels, press your feet on the floor.The back should be slightly beaten with a boat but not round.The mosque is straight, without slope forward.The knees are prohibited from taking inside and diluted as it lifts from the lower point.At the beginning of the exercise - a deep breath at the end - exhale.

Terminals

The simplest training is the best exercises to lose weight, as they are clear, do not require special skills and bring a quick result.The lungs help keep the whole figure.Take a step forward with your right foot, your toe is a little inside.Motto the left leg back and to the foot.Hands - In the belt, the case is uniform.Folding the left leg, descend until the right corner forms on the knees of the two legs.Expire, push, return to IP, do it to the other side.

 Berpi

At first glance, Berpi seems to be a simple exercise to lose weight, but allows you to carefully calculate all groups of abdominal muscle, buttocks, hips.It is performed like this:

1. From the position of standing, make a squat, rest your palms on the floor.
2. Remove the two legs back, completing the bar in high hands.
3. Tighten your legs in your hands.
4. Get up, jump loudly, beat palms over your head.
5. Without a break, repeat points 1-4.

Running

Running is a classic way of losing weight to strengthen health.First, you must walk with a quick step, warming your muscles.At the same time, develop a respiratory strategy.Inhale - one step, exhale - three steps, as convenient.Then you can add a pace to the race and quick race.This training should bring comfortable sensations without shortness of breath, pain.

Twins from the legs to the sides

Hip Summary is effective exercises to lose weight and priests.The IP may be standing on the floor, lying on the side or on all fours.Getting up gently and holding the support, you need to stretch your glute muscles and bring your leg as much as possible.

Corpulent bridge

This exercise to lose weight from the abdomen and buttocks at home like many women for high effectiveness.IP - Lying on the back with legs folded on the knees, the feet are well rested on the floor, arms along the body.In inspiration - Tighten the buttocks and lift the hips, remain for 2 seconds, press your buttocks a lot, exhaust and return to IP.

A set of weight loss exercises of the abdomen, sides and legs

To get rid of hated fatty deposits, a set of exercise composed correctly for weight loss of the abdomen and sides is required. It should take into account the initial losing weight data: its weight, possible health problems.The gymnastics to lose weight and large side should be saving.This will help to avoid hurting joints and ligaments.Weight loss exercises of the abdomen and sides should be performed at least 3 times a week.Install the duration of training by your own well.House's fitness for weight loss of the abdomen and sides should not cause exacerbations of chronic diseases.Be sure to start classes with a hot -up, finish with stretching.

Following these graphics in a week, you dedicate weight loss exercises at home at home for 3 to 4.5 hours.This means that you will soon reach the desired physical form.After 30 days, the exercises to lose weight and sides will become the usual lifestyle, harmony and grace will replace lush forms.

How can you accelerate weight loss?

For weight as soon as possible, exercises to lose weight and sides at home, it is necessary to complement with proper nutrition, cardio training and modern cosmetic procedures.Nutritionists recommend the use of pharmacy medications to reduce weight only in extreme cases.The use of sports nutrition will help lose weight faster without loss of muscle mass, accelerate metabolism.

To establish food

Losing weight, it is recommended to eat in small portions with a pause of 2 or 3 hours.It is important to eat the last dinner as later two hours before rest at night.One day, try to drink about 2 l of pure, non -carbon water.Pay attention to the list of useful products, take them to compile a diet.Minimize harmful foods or completely delete.

Add cardio training

It is difficult to oversee the importance of cardio training for weight loss of abdomen and sides at home.Experts, I advise you to combine cardio with strength exercises to achieve the maximum fat burning effect.

Add Sports Nutrition

A variety of sports nutrition helps to quickly tighten the body at home, preserve muscle mass.These products are classified, depending on their effects on the body:

• thermogenic;
• diuretics;
• Funds reducing appetite;
• blocking calories;
• Stimulants of metabolism.

Fitness instructors recommend not replacing the exercises for the abdomen and sides with a quick weight loss sport, but to use the synergy of these two features.

Conclusion

If you decide to adjust your figure, exercise to lose weight and sides will become the fundamental factor of your strategy.Other features need to be connected to them - proper and modern sports nutrition, cardio training and, most importantly - perseverance, faith in their strength, good motivation.Having combined all the factors, you will definitely reach the goal.