With this article you will learn many exercises to lose weight and sides

Stopped joining his favorite things which were recently at that time?There were ugly barrels, this is why confidence in its perfection disappeared?Every second is faced in different stages of life.Today, more than 60% of men and women worldwide are dissatisfied with whatever they see in daily mirrors, and are looking at the intensity of options to deal with the problem of extra weight.

Want a flat belly and a beautiful waist?Exercise to lose weight of the stomach and sides is an excellent solution for those who dream of returning harmony.In combination with a balanced diet, you will get great results very fast and more efficiently, which will be with you for many years.

Why is weight increasing

The slight fat volume is an ideal for anyone.It provides protection of bones and organs from hypothermia, any effect from outside.Additional deposits are already an opportunity for anxiety.You can get rid of them with training and for example, a fascinated diet.But before you prepare a program of exercise and set with a diet technique, you have to know what causes the weight "climb":

• Decreased metabolism.The larger a person becomes, the slower metabolism.It becomes more difficult for the body to digest the incoming food, which is a set of additional weight gradually.Perhaps you have seen many times that your loved ones, friends eat too much fat, eat sweet, while this figure remains thin, and you start going to the yeast with any bunion on the yeast.This is fine due to metabolism, which is normal in the first case, and less - in the second;
• Genetic tendency.Scientists have proved that the presence of fat deposits in the body is directly related to human genetics.If relatives on the old line suffer from an increase in body weight, you will have a prediction for extra fat;
• A sedentary lifestyle.If you are moving a little further, no one, even the smallest physical exertion, will essentially get at least a few kilograms, which will be very difficult to deal with this program;
• Overting.Any overting is the main cause of additional weight.In particular, if it is combined with a sedentary lifestyle, the fat will often accumulate rapidly;
• Wrong currency.Constant stooping, fat will gradually accumulate in the stomach.To avoid this, you must constantly keep your back straight;
• Hormonal changes and failures.When a woman or male reaches adulthood, severe hormonal changes occur, various malfunctions are also not uncommon, essentially entering body weight.

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

• The risk of increasing cholesterol.With an increase in body weight, the percentage of cholesterol in the blood also increases.Its excessive content leads to poor health, emergence and development of many serious diseases;
• The risk of stroke and heart attack.This applies to those who have reached the age of 40 to more than 30 years of age at the age of 40.In this situation, the blood vessels work deteriorates, the weight on the heart increases several times.All this gives additional risk in the complex, the possibility of stroke, heart attack;
• Slow the circulation.Storage of fat creates a increased load on the internal organs.As a result, the nutrients become very bad, the blood circulation slows down, which ensures a decline in well, increases the risk of cancer growth;
• Reducing immunity.Additional body weight causes a slowdown of metabolism, hormonal background.The body becomes weak and becomes very susceptible to various winter, viral diseases.

It is important to remove the abdomen and sides with the most effective exercises not only for a beautiful appearance.It is also useful for the health of the entire organism.There are some medical signs in which physical activity is important:

Effective practice to lose weight and sides:

• Home training should be done regularly;
• All parts of the body are absolutely involved;
• For more effectiveness, a competently compiled diet is realized.

The muscles of the abdomen and sides make a strange "corset".Other muscles work depending on their state that are inside, buttocks and hips inside.Only a competent set set of practice will always keep the body in the right position.The results depend on the fat deposits to lose weight and the initial amount of human mood.

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

We provide you the following exercises that will help your waist and abdomen at home and without the same fat.

Twisting:

• We lie on a soft gymnastics rug.We bend the legs in the knees.It is essential that even in a Libra position, they stand equally on the surface of the floor, with the whole leg;
• We placed our hands behind the head;
• We breathe deeply, and start lifting the upper body.Each growth is necessarily with exhalation exhaling;
• While reducing the body of the body, we breathe slowly.The back is completely on the floor, we repeat the exercise again;
• We create 2-3 approaches to 10 recurrence.

This is one of the main fitness exercises for the abdominal press.It is popular with experienced athletes and early people.The simplicity of accessibility, simplicity makes twisting for the press universal exercise.In fact, each muscle group does not need to go to the gym to work effectively.According to this, exercise is one of the most common and is very popular today.It is not considered the most effective, but the bark is notedly worked.If you competently combine it with diet nutrition, you will notice excellent results very soon.

Return twisting:

• Lie with your back on gymnastics rug;
• We have legs so that they are perpendicular to the floor, while the legs are perfectly located on the surface;
• We put our hands with your palms with the body;
• When exhaling, lift the lower part of the body, bring the legs into the chest as much as possible, touching a little and fixed for a few seconds;
• We come in the initial position on inspiration;
• We create three attitude of ten recurrence.

One of the most effective exercises to study the lower part of the reverse crane or twisting press.Such rotating techniques are also quite simple and quite accessible for beginners.The reverse crane affects the lower region of the most rectus abdominal muscle.However, since all abdominal muscles always work together (they cannot be isolated), completing this exercise, you immediately train the entire press.And it makes such an exercise very effective.

During the performance of this exercise, a study made measures of the electrical activity of the mechanism mechanism proved to be a high efficiency of reverse twisting for the development of the lower back.This is why this exercise can occur with confidence in ten most effective.

Spit twist:

• We lie with your back on the gymnastics rug, and take the initial position, causing your hands to the neck;
• We bend the legs so that they do not touch the surface;
• We raise the top of the body, while shore to the shoulder.Когда делается поворот правого плеча, ласть остастается неизменном, kmжачем поем поем поемололен bobe;
• We repeat the movement for the left shoulder, similarly on the right;
• Repeat 12 times.

To get a strong and embossed press, you need to perform simple turns not only on the press, but also twisting.They not only participate in the formation of the shape of the sides, but also protect the spine from injuries.

The spit twist may look like a simple exercise.But on the way between twisting approach and a relief torso contain the amount of subcutaneous fat in the abdomen.Therefore, do not try to compensate the press on the press with poor nutrition.Compared to other muscle groups, abdominal muscles are not so large.For burning calories, a more suitable option is cardio load.If you are not ready to work for hours on cardio simulator, then the result is an important factor of success.

Rotate with raised legs:

• We lay down and pull the legs up (you can cross them);
• We are demonstrating the body of the body, similarly for the classic;
• We breathe when we breathe, exhale while lifting;
• We have three approaches of 10–15 recurrence.

A popular exercise, performance that includes the entire straight muscle of stomach vehicles, in addition to a transverse and oblique muscle.

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

Planck with turn:

• Lie in the initial position - are located on the surface in the position of the knees/elbow bar;
• We ensure that the cervical region and spine are kept equally.We look right in front of us;
• We lift the knees from the floor, and put the legs on the socks;
• Thus, we hold without a 30 -second movement.It is important that breathing is not difficult;
• We repeat exercise for each side at the same time.If the physical form allows, you can stand in 1 minute.

What is a useful practice of bar?Conditionally, its benefits can be divided into several components, such as benefits for back, legs and presses.

A dynamic version of the side bar is also more complex in implementation than the previous one.When performing this, the body consumes too much KCAL, so it fits in the training program when it completely burns fat.For press, such variation is just a fire, given training reviews.

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

Start with a turn:

• Lie on the surface on the side;
• We transfer body weight to the right elbow/ hand and this leg.It is important that the hand in a Libra state makes a right angle;
• Keep the left leg to the right.We equally hold the lower limbs.Raise the hips from the floor;
• We hold for 30 seconds in this way.

Unlike the classic version, the side bar consists of actively oblique abdominal muscles, helps to strengthen the hips, as well as back.In the initial stages, proper set technology is the key to success and progress.The bar was made more to diversify the training program and as efficiently the bark muscles were thrown out as possible.I like to keep this practice at the end of training so that basic exercises can immediately spend strength and energy, and then the press on the press can be abolished.Like any active physical activity, this practice is done with the right technique, only brings benefits to the body.

Lugs:

• We take a small step with the right leg and bend it.After adopting this condition, the stress of the muscles is felt in the fertile part;
• We raise our hands in front of us in equality with the floor;
• We take a significant step forward with the left leg, and sit down slightly.In this case the correct one remains behind, but with an increase on the sock;
• The back should be constantly flat during the movement;
• Repeat attacks;
• We recur 15 on each leg.

If you have never practiced on the stomach before, then you should definitely make effective attack.

The lungs are a basic exercise designed for the development of the buttocks and hip muscles (especially in quadriseps).It is very popular in all sports.This can be performed both with their own weight, and using special equipment: rods, dumbbells, Smith simulator.If you see how professionals attack, it may seem that they are very easy to perform.But this is not so.Before starting, it will be necessary to work for several weeks with your own weight and work on tools.And then put the burden.There are many types of attacks.Within the structure of this article, we will only consider the most popular among them that uses male and female athletes in the bodybuilding.

Tilt for sides:

• We get up straight.Raise your hands over your head and bend together;
• We make tilt on the right.Ideally, so that the torso bend as much as possible - stretch should be felt on the left.We are fixed in an interested position for 15 seconds;
• Carving back in the initial position;
• We make repeated inclinations in the other direction with the same delay for 15 seconds;
• As soon as you get used to "delay", you can extend their time, for example, up to 30 seconds.

The tilt for the sides is a very simple, but effective exercise to strengthen the oblique abdominal muscles affecting the size of the waist.This exercise is familiar to all with school physical education lessons.

In this exercise, the external oblique abdominal muscles are loaded.With good studies with additional burden, they become noticeable, but for this it will be necessary to sit on the diet to remove the additional layer of fat (if any).

If you make an inclination, you can do it on a little folded legs.

"Vacuum":

• We all stand on fours, in this case hold with the help of knees and elbows;
• We take a deep breath.At this time, the press should rest as much as possible;
• Breathing and attracted into the stomach at the same time, stressing the press;
• We are sedentary for 30 seconds;
• We repeat in 2-3 approaches of 15 recurrence.

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

Exercise is ideal for excluding abdominal presses.It is based on breathing.

To find out how to create a stomach vacuum, you need to practice this exercise regularly, at least 2-3 times a week.The possibility of breathing for a long time is gradually increasing, and the ability to stress the stomach muscles with a conscious effort of will power develops.Ultimately, this allows the press to swing more efficiently.

The rise of lying hips:

• Lie down, spread your hands with the body, spread the palms on the floor;
• We bend the legs on the knees, keep the sides, while not forgetting that the feet should stand exactly on the surface;
• Gradually, slowly, lift the hips from the lower back.The rest of the body should remain immovable property on the rug;
• We bend the back slightly and stress the glutal muscles.We remain in this position for a few seconds;
• We return to the initial position;
• We repeat 10–15 times in many approaches.

When the exercise to lift the pelvis, it is from the laying condition that the time limit in a short time can be obtained by tight, relief and elastic buttocks.This is due to good training studies of muscle tissue located in the region.In each premises, which, for one degree or another, is aimed at functioning the lower part of the human body, I essentially incorporate the implementation of the glutal bridge.Its execution is available and moreover, it is desirable not only for professional athletes, but also for beginners, to maintain good physical size, as another high levels of practice for other high levels.There are many undisputed benefits of lifting the pelvis on the back that help to achieve both beautiful sex and beautiful hips in men.

How to choose physical exercise to lose weight and sides:

• Medical signs/contraindications.For example, people suffering from osteochondrosis are best left by exercise with sharp movements.Patients with problems with heart and blood vessels should give up weightlifting movements, running;
• Target.The larger the goal, the more complex and effective set of practice should be.If you just need to extract a few kilograms, simple exercise will be sufficient in combination with low -carb diet.For more effects and acquisition of athletic forms, it is important to do cardio training and practice for press;
• conditions.If you constantly go to the gym, the opportunity to exercise using various simulators.Otherwise, it is necessary to select the training that can easily work at home.

Before starting to remove the sides and abdomen, it is necessary to prepare a program.The thoughtless performance of practice is unlikely to give the desired effect.The training set is chosen individually for each individual, taking into account the characteristics of the body, early physical form and body parameters.An experienced coach should deal with the issue.

To get counseling, it is not necessary to visit sports halls, fitness centers.A training with a specialist is enough so that he can choose the right practice and make a plan.It also shows the technique of doing some movements.

If there is no way to contact the coach, you can simply do normal practice, for example, charging in the morning.However, do not forget that it does not have so much effectiveness.It is best to try to prepare a training plan individually, but with compulsory accounting of the following factors:

Removing the waist and abdomen is not as difficult as it may be at first glance.The main thing is to tune properly and create a program that will help achieve the desired goal quickly.And we will help you.