Effective exercises for weight loss and sides

Very often, a problem area of people has a torso.The body is simply arranged in this way and therefore accumulates subcutaneous fat in this area.Only people who play sports professionally and support the right diet can boast of a small fat content.But ordinary people can also bring you to a similar form, performing effective physical exercises to lose weight and teams.Then the press cubes will not hide under a nasty layer of fat.

It is not only enough to engage in a physical effort so that distinct cubes of the press appear on the stomach.You must always change your diet and choose a healthy diet.It is necessary to fill up with patience, because fat could accumulate in the body for years, and therefore all that will not disappear in a week.You will need intensive training monthsto which you must prepare morally.

The secret of success is regular classes, appropriate nutrition principles and an integrated approach to training.So you can in a few monthsGet a relief stomach.All the exercises must always start with cardio warm -ups and loads, and after spending stretching and food.Special exercises for the sides and the abdomen will help normalize the metabolism of adipose tissue, then to strengthen the necessary muscles.

There is no need to torment yourself with gestic diets during weight loss of the sides and the abdomen.Just limit the use of salt, fatty food, seasoning, as well as fast food and carbonated drinks.It is worth excluding all the flour and smoking from your diet.

If you remove the salt and sugar from your daily nutrition, metabolism will improve.The body will receive carbohydrates of vegetables and fruits which are much more useful than pastry, as well as various chemistry.And you must certainly get rid of such bad habits such as smoking and drinking alcoholic drinks.

The diet mustconsist of natural products that contain the following components:

1. Proteins converted into muscles.
2. Carbohydrates that largely increase the energy of the human body, therefore necessary for intensive training.
3. If it is very difficult to do without fat, you should use useful omega-6 and omega-3s, which are contained in large quantities in meat or low fish in fat.

Such products must be included in foodThat they will fight effectively with excess fat:

• ginger;
• green tea;
• pineapple juice or whole pineapple;
• Grapefruit or juice of this delicacy.

To make ideal presses on the abdomen, you should also use certain sports additives in the form of fat burners.Such a drug is not considered anabolic or steroid.He will not affect the hormonal background, but only accelerated metabolism.

Course preparation

Many people who want to lose weight make common mistakes:

1. Perform exercises with dumbbells, leaning on the side.Thus, a harmonious size can in no case be achieved, because in this area, the muscles will only increase and the size will acquire an even more ugly shape.
2. Perform exercises with weights, and from this, the size will only widen.
3. Some use the Hula-Hup and think that thanks to him, an excess weight will leave soon.But such an exercise is very dangerous because the internal organs can fall into the abdominal cavity.

To get rid of the fat layer, it is necessary to perform cardio exercises, you should therefore not get involved exclusively in the force classes.

Many novice athletes want to get rid of the abdomen, and therefore intensively pump the press.But you cannot eliminate the problem locally, doing only one exercise.It is necessary to approach the training in depth in order to get rid of the sides and the abdomen.

Importance must be recognizedAerobic training, during which it will be necessary to work intensively and to breathe deeply.The impulse will accelerate, the number of heart contractions will increase, the pressure will increase, as well as the body temperature with certain aerobic exercises:

• running;
• swimming;
• exercise on a rope;
• dancing;
• bike.

Thanks to such a formation, the mechanism that will burn excess fat will begin, and therefore cardio loading in combination with aerobic exercises should last about 30 minutes or a little more.Only in this case, they will startThe necessary processes that will help eliminate stomach and sides problems.And the fat combustion process will not stop after the end of training and will continue for several hours later.

To obtain optimal indicators, you must engage in a day and combine cardio loads with various strength exercises for the necessary muscle groups.Before you train, you should certainly knead for several minutes.

A set of exercises to lose weight and sides

All exercises must be carried out in 4 to 5 approaches from 10 to 15 repetitions.Do not do everything in a training, because this is harmful for the muscles.Consequently, the whole body will be very sick the next day, and some because of this will no longer want to play sports in the future.The overestimation greatly harms the body and therefore does not achieve such a negative effect.

Make a dayOnly three or four exercises, concentrating the impact on all parts of the press.

Efficient training at home

1. Lift the legs in position on the side.It is necessary to lie on the left side, then lift, without leaning, the right leg.The height must be as much as possible.And why will it be necessary to put the leg either in front of the left foot, then behind.On each side, this exercise must be repeated 20 or 30 times.
2. Bike.Certainly, everyone is experiencing such a simple exercise, because it is quite common and effective.With him, you can lose weight and get rid of the excess fat from the abdomen and the qualitative sides.We lie on our backs, and after that, we start to fold one or the second step, pulling them with the stomach.The open leg must be held in a raised position at a height of a few centimeters from the ground.
3. Inflect and retract the abdomen.When you do this exercise, try filtering your muscles as much as possible.Breathe deeply and lift the two legs, holding them without folding the knees, a few centimeters from the ground as possible.To complicate the exercise, you can simultaneously perform "scissors" with alternating legs.The number of approaches will depend on a person's physical capacities.
4. Planck.It is a fairly effective exercise that can strengthen the back, chest, buttocks and stomachs.Excess subcutaneous fat will also be very actively burned.To start, we lie down and rest on the forearms and fingers.We climb on the socks and hold your back absolutely straight.We strive the muscles of the abdomen and direct your eyes to the ground.The buttocks should not exceed and sag in the lower back.In this position, you must dwell as long as possible.
5. Rowing.We sit on the ground or a training carpet, then we raise our legs, which are folded at the knees, and at the same time, we extend with straight hands.After our return to the starting position.This movement should remind rowing the verses.Repeat this movement must be 10 to 15 times.
6. Mill.It is also a very effective exercise which helps to eliminate fats from the sides and the abdomen.We put our feet on the shoulder-light, then we try to reach the fingers of the left hand with the toe of the right leg, then, on the contrary.This exercise can strengthen the lateral press and reduce the fat layer on the waist.
7. Scissors.This movement is interesting in that it can be done even when you watch television.To start, lie on your back, lift your legs and you turn on.This is done about 10 minutes required.The exercise time will increase daily as the experience is defined.
8. Broken scissors.We are going on the stomach.We raise our low legs and their stallions slightly on the sides, starting to hit them against each other.
9. Squats.With the help of this exercise, not only the buttocks, but also the press muscles are trained.It is advisable to make squats with dumbbells.You can use thick books or get water in bottles.

All these exercises can be combined with a massage, appropriate nutrition, as well as an envelope with clay, honey or healing mud.In this case, the results will be obtained in a shorter time.

Load for harmony

You can get rid of excess fat and sides, thanks not only to intensive training, but also to daily exercises.In combination with feeding loads, this doublely effective means of losing weight.Gymnastics includes such exercises that largely cause the sides and the stomach.

1. Lie on your back, hard, hands, with your palms, take skin in the ground.Try slowly to take your stomach with your feet, then straighten your legs.
2. Continue to lie on your back, fold your knees, do not tear your heels from the ground.The hands should be on the back of the head, the elbows are divorced on the sides.Exhale and tighten the chest to your knees, lie down with stretched arms along the body, move your legs until your fingers touch the carpet above your head.Go back to the starting position, lift your legs for a few centimeters and hold it for 10 seconds.
3. Sit so that the back is absolutely uniform.The hands are hunched.Tighten the press, then try to lie down and follow the 90 degree angle between the body and the straight legs.
4. Make squats with a load.Come back slowly, as if you were going to sit on an imaginary chair.Get in this position, then straighten up.To complicate the exercise, you can do all of this on one leg, as well as shoot a hoop.But if you are not sure you can face the complication, then do not express.

Contraindications to charges

Under conditions, you cannot engage in pregnant and young mothers.During pregnancy, all exercises can increase the tone of the uterus, which will harm the child a lot.If there is a desire to engage in a physical effort, it is better to go to yoga or to special exercises for stretching, which will improve flexibility.Women who have recently given birth will be desirable to return to a physical effort gradually.Large charges can greatly affect health.This is particularly true if before pregnancy, a woman was not engaged in any sporting activity.

If there have been injuries, physical effort is only authorized under the supervision of a doctor.You must first visit the consultation and ask all the necessary questions about physical effort.

Observing all the above recommendations, in a few months, you can considerably improve your appearance.It is necessary to build an appropriate nutrition mode.It is only the beautiful appearance will remain for many years.

In addition, you can visit fitness centers, aquaérobie physical education, where they will show varieties of load.But the complex above and without it will help get in shape.