In this article, you will learn various exercises to lose weight and sides

Did you stop getting into your favorite things that were recently?There were ugly barrels, and is that why confidence in its perfection disappeared?Every second comes across this at different stages of life.Today, more than 60% of men and women around the world are dissatisfied with what they see in the mirror daily and are intensely looking for options on how to deal with the problem of overweight.

Want a flat belly and a beautiful waist?Exercises to lose weight from the abdomen and sides are an excellent solution for those who dream of returning harmony.In combination with a balanced diet, you will achieve fantastic results much faster and more efficiently, which will remain with you for many years.

Why weight is growing

Lower fat volumes are a norm for anyone.It provides protection of bones and organs against hypothermia, any outside effects.Excess deposits is already an occasion for anxiety.You can get rid of them with training and, for example, a captivated diet.But before elaborating an exercise program and determining with a food technique, you need to know why the weight "rose":

• Reduced metabolism.The older a person becomes, the slower he has metabolism.It becomes much more difficult for the body to digest foods that arrive, which gradually leads to a set of overweight.Perhaps you have often noticed that your loved ones, friends eat a lot of fat, sweet, while the figure remains so small, and you start to enter, as in the yeast, of any bun.This is due precisely to metabolism, which is normal in the first case, and the reduced - in the second;
• Genetic predisposition.Scientists have proved that the presence of fat deposits in the body is directly related to human genetics.If relatives in the oldest line have suffered from increased body weight, you will have a predisposition to excess fat;
• A sedentary lifestyle.If you are moving little, you do not commit any, even the slightest physical effort, then inevitably you will earn at least a few pounds that it will be very difficult to deal with this schedule;
• Eating too much.Any eating is the main cause of overweight.In particular, if combined with a sedentary lifestyle, fat will accumulate several times faster;
• Incorrect posture.Constantly inclined, fat gradually accumulates in the abdomen.To avoid this, you must constantly keep your back straight;
• Hormonal changes and failures.When a woman or man affects adulthood, serious hormonal changes occur, several flaws are not uncommon, inevitably implying body weight.

Why is it important to exercise for a thin waist and flat abdomen:

• The threat of increasing cholesterol.With an increase in body weight, the percentage of blood cholesterol also grows.Its excessive content leads to health, emergency and development problems of many serious diseases;
• The risk of stroke and heart attack.This applies to people who have reached 40 years of age with a body weight rate more than 30. In this situation, the work of blood vessels worsens, the heart load increases several times.All of this in the complex offers additional risks, the likelihood of strokes, heart attacks;
• Slow circulatory slow.Accumulated fats create an enhanced load in the internal organs.As a result, nutrients are much worse, blood circulation decreases, which ensures a deterioration in the good -increases the risks of cancer development;
• Reducing immunity.Excessive body weight leads to a slowdown in metabolism, a violation of the hormonal background.The body weakens and becomes much more susceptible to many colds, viral diseases.

It is important to remove the stomach and sides with the most effective exercises, not just for a beautiful look.This is also useful for the health of the whole body.There are some medical indications in which physical activity is vital:

Effective exercises to lose weight and sides:

• Home training should be performed regularly;
• Absolutely all parts of the body are involved;
• For greater effectiveness, a competent compiled diet is performed.

The muscles of the abdomen and sides form a peculiar "corset".The work of other muscles on the back, buttocks and the interior of the hips depend on their state.Only a set of exercises composed with competence will always keep the body in perfect condition.The results depend on the initial amount of fat deposits and human mood to reduce weight.

Before choosing proper physical activity, it should be remembered that any motor activity in combination with a diet gives a comprehensive effect and not only affects the selected areas:

We offer you the following exercises that will help at home make your waist and stomach elastic and without a single fat.

Twisting:

• We lay on a soft gymnastics rug.We fold our legs on the knees.It is necessary that even in a double state, they are evenly on the surface of the floor, with the whole foot;
• We put our hands behind the head;
• We deeply inspire and begin to lift the upper body.Each increase is necessarily accompanied by expiration;
• When lowering the body, we inhaled slowly.After the back is completely on the floor, we repeat the exercise again;
• We make 2-3 approaches of 10 repetitions.

This is one of the main fitness exercises to elaborate the abdominal press.It is popular with experienced athletes and beginners.Accessibility, the simplicity of execution makes the twisting of universal press exercises.In fact, to effectively elaborate each muscle group, there is no need to visit the gym.Accordingly, exercise is one of the most common and is very popular today.It is not considered the most effective, but the bark is notably elaborated.If you combine with dietary nutrition competence, you will quickly notice the excellent result.

Return torsion:

• He is on his back on the gym carpet;
• We have the legs to be perpendicular to the floor, while the feet are completely located on the surface;
• We put our hands along the body with the palms;
• In expiration, lift the bottom of the body, bring the legs as much as possible to the chest, touching slightly and fixed for a few seconds;
• In inspiration, we fall into the starting position;
• We make three approaches of ten repetitions.

Reverse crane or twisting is one of the most effective exercises to study the bottom of the press.The technique of performing this torsion is quite simple and quite accessible even for beginners.The reverse crane affects the lower area of the rectum abdominal muscle.However, as all abdominal muscles always work together (they cannot be isolated) by performing this exercise, you immediately train the entire press.And that makes this exercise very, very effective.

Studies in which the measurements of the electrical activity of the muscle apparatus were performed during the performance of this exercise proved the high efficiency of reverse torsion for the development of the bottom of the press.This is why this exercise can be confident in the most effective ten.

Spit Twists:

• We lay our back on the gym carpet and take the starting position, bringing our hands to the neck;
• We fold the legs so that they do not touch the surface;
• We increased the top of the body as we rotate our shoulder to the side.Кога делается поground прасво плеча, ласть остается в в веном, лачем поulations;
• We repeat the movement to the left shoulder, just as the right side;
• Repeat 12 times.

To get a strong and relief press, you need to perform not only simple twisters in the press, but also oblique twist.Not only do they participate in the creation of sides contours, but also protect the lesion column.

The twists of skewer may seem a simple exercise.But on the way between the approaches to cheer and a trunk of relief, there is the amount of subcutaneous fat in the abdomen.Therefore, do not try to compensate the press in the press with low nutrition.Compared to other muscle groups, the abdominal muscles are not so large.To burn calories, a more appropriate option is cardio load.If you are not ready to work on cardio simulators for hours, the food is a -have factor in success in obtaining the result.

Cheering with high legs:

• We lie down and pull our legs up (you can cross them);
• We are performing the body, just as classic;
• We breathe when lowering, exhaust when lifting;
• We performed three approaches of 10 to 15 repetitions.

A popular exercise, performing that the entire straight muscle of abdomen trains additionally includes a transverse and oblique muscle.

Among the large number of press exercises, the most effective are different torsion options.This is rooting with your feet raised - a good exercise to study all the muscles of the press, as well as your relief.Naturally, a flat stomach can be obtained only in a combination of competent regular training and proper nutrition.During drying or with complete nutrition, subcutaneous fat is burned and muscle relief becomes more obvious.Drying is a temporary diet, it will be a better and more stable result with proper nutrition.

Planck with shifts:

• Lying in the starting position - the knees/elbows are located on the surface in the state of the bar;
• We guarantee that the cervical region and the spine are evenly placed.We look right in front of us;
• We take our knees on the floor and put our feet in the socks;
• So we held no movement of 30 seconds.It is important that breathing is not difficult;
• We repeat the exercise on each side of the same amount of time.If the physical form allows, you can stay in 1 minute.

What is the useful exercise of the bar?Conditionally, the benefits can be divided into various components, such as the benefits for the back, legs and the press.

Also a dynamic version of the sidebar, but more complicated in the implementation than the previous one.By executing it, the body consumes much more kcal, so it fits perfectly with the fat burning training program.For the press, this variation is just a fire, judging by training revisions.

She is remarkably working on her back, hips and the press.

Start with a curve:

• Lie on the surface on the side;
• We transfer the body weight to the elbow/ right hand and the corresponding leg.It is important that the hand in a folded state forms a straight angle;
• Place the left leg to the right.We follow the lower limbs evenly.Raise the hips from the floor;
• We follow this way for 30 seconds.

Unlike the classic version, the sidebar actively involves the oblique abdominal muscles, helps to strengthen the hips as well as the back.The technique defined correctly in the early stages is the key to success and progress.The bar was created more to diversify the training program and elaborate the shell muscles as efficiently as possible.I love to put this exercise at the end of training in order to immediately spend strength and energy on basic exercises and then finish the press in the press.Like any active physical activity, this exercise, performed with the correct technique, brings only benefits to the body.

Lugs:

• We took a small step with the right foot and folded.After the adoption of this position, muscle tension in the femoral part is felt;
• We increase our hands right in front of us in parallels with the floor;
• We take a significant step with our left foot and sat a little.The right in this case remains behind, but with the rise in the sock;
• The back during movement should be constantly flat;
• Repeat the attacks;
• We make 15 repetitions on each leg.

If you have never done exercises on the abdomen, you must definitely perform effective attacks.

The lungs are a basic exercise designed for the development of hip buttocks and muscles (particular quadriceps).It is very popular in all sports.It can be performed with both your own weight and special equipment: rods, dumbbells, Smith simulator.If you look at how professionals make attacks, it may seem that they are very easy to perform.But that is not so.Before you start, you will need to work for several weeks with your own weight and equipment elaboration.And then add the burden.There are many varieties of attacks.Within the structure of this article, we will only understand the most popular of them who use male and female athletes in bodybuilding.

Lean to the sides:

• We get up.Raise your hands above the head and bend together;
• We lean to the right.Ideally, so that the trunk is folded as much as possible - stretching on the left must be felt.We are fixed in a leaning position for 15 seconds;
• Return to the starting position;
• We make repeated inclinations in the other direction with the same delay for 15 seconds;
• Once you get used to "delays", you can increase their time, for example, in 30 seconds.

Slice inclinations are a very simple but effective exercise to strengthen the oblique abdominal muscles that affect the size of the waist.This exercise is familiar to all of the School Physical Education classes.

In this exercise, external oblique abdominal muscles are charged.With a good study with additional load, they become noticeable, but it will be necessary to sit on a diet to remove the excess layer of fat (if any).

If you make a slope, you can run it in a little folded legs.

"Vacuum":

• We stayed on all fours, keeping in this position with the help on our knees and elbows;
• We take a deep breath.At this point, the press should be as relaxed as possible;
• Expire and, at the same time, attract the stomach, stretching the press;
• We are kept real estate for 30 seconds;
• We repeat in 2-3 approaches of 15 repetitions.

This is a static exercise for the development of the internal muscles of the abdominal press (in particular transverse muscles and diaphragm muscles).

Exercise is ideal for preparing the abdominal press.It is based on breathing.

To learn how to make a stomach vacuum cleaner, you need to practice this exercise regularly, at least 2-3 times a week.The possibility of maintaining breathing longer is increasing gradually, and the ability to force various departments from the abdomen muscles with a conscious effort to develop.Finally, this allows the press to balance much more efficiently.

Hips increases lying:

• Lie up, extending your hands along the body, palms on the floor;
• We fold the legs on the knees, putting themselves to the sides, not forgetting that the feet should be exactly on the surface;
• Slowly slowly lift the hips with the lower back.The rest of the body must remain real estate on the carpet;
• We fold the back a little and strain the glute muscles.We maintain in this position for a few seconds, fixed;
• We return to the starting position;
• We repeat 10 to 15 times in several approaches.

When the exercise of lifting the pelvis occurs, it is the positioning position that the deadlines that are in a short time can be achieved by tight, relief and elastic buttocks.This is due to the good study of muscle tissue training located in this area.In each complex, which, in one degree or another, aims to elaborate the lower part of the human body, including the implementation of the gluteal bridge.Its execution is available and, moreover, is desirable not only for professional athletes, but also for beginners, to maintain a good physical form, as an addition to other higher levels.The pelvis lifting on the back has several undeniable advantages that help achieve beautiful hips, both between just and men.

How to choose physical exercises to lose weight from the abdomen and sides:

• Medical indications/against -indications.For example, people suffering from osteochondrosis are better abandoned by exercise with clear movements.Patients with heart and blood vessel problems should abandon weight lifting movements, working;
• Goals.The greater the goal, the more complicated and effective the set of exercises should be.If you only need to remove a few pounds, the simple exercises will be enough in combination with a low carbohydrate diet.For a greater effect and the acquisition of athletic forms, it is important to do cardio training and perform press exercises;
• Conditions.If you are constantly to the gym, the opportunity to exercise using multiple simulators.Otherwise, it is necessary to select the training that can be done easily at home with makeshift means.

Before you start removing the sides and stomach, you need to make a program.It is unlikely that the thoughtful performance of the exercises will give the desired effect.The training set is selected for each person individually, taking into account the characteristics of the body, the initial physical form and the body parameters.An experienced coach should deal with this problem.

For consultation, you do not need to visit sports rooms, fitness centers.Training with an expert is enough for him to choose the right exercises and make a plan.It also shows the technique of performing some movements.

If there is no way to contact the coach, you can simply perform general exercises, for example, charge in the morning.However, do not forget that there is not so much effectiveness with it.It is best to try to personally elaborate a training plan, but with the mandatory accounting of the following factors:

Removing the waist and stomach is not as difficult as it seems at first glance.The main thing is to tune properly and make a program that will help to quickly reach the desired goal.And we will help you with it.