To lose weight, you need not only to observe proper nutritions, but also to play sports.As you know, the abdominal thick layer forms quickly and worse is harder than in other parts of the body.But persistent classes that have developed fitness trainers will do their job.There are effective physical exercises for weight loss and pages.Only regular training will help find pretty shapes and get rid of excess fat.
What muscles should be pumped to get rid of the fat on the stomach and the hips?
If you know which muscle groups are in a particular part of the body, it will simply develop a set of effective weight loss and side exercises.
Such muscles are located on the stomach and sides:
- Outdoor hair- passes from the side surface of the rib to the abdomen, works with a slope and turning;
- Inner hair- located under external mow muscles, participates in the corners, preferences;
- Transverse is deep- passes from behind from the interior of the rib to the stomach, participating in the twisting;
- straight- Drives on the abdomen on both sides of the midline, contributes to the bend of the body forward.
General rules for all exercises
Despite exactly who will exercise exercises for weight loss, abdomen, side, hips, or anything else - man, woman, girls, child or teenagers - so they are effective, you need to adhere to such general rules:
- The training must necessarily go to an empty stomach when the body is relatively long without eating energy.
- Physically.Exercises for loss of kilogram of abdomen and side are not performed with dumbbells and other weighting means, the load is done due to body movement.
- If you have chosen simple and simple weight loss exercises, it is advisable to deal with every day at the same time.
- Gradually, the number of repetitions from the expensive exercise should be increased.
- Normally, after the lesson feels a little fatigue - simple and light home-made weight loss and the sides make muscles work, which proves their efficiency.
Note!It is enough to train 3-5 times a week, but everyday class will give more efficiency.The optimal number of movements for each exercise is 25-30.It is recommended to repeat them at least 3 times, taking small breaks for relaxation.
A complex of physical weight loss and pages
What are the most efficient exercises for weight loss and side?The complex consists of 10 physical exercises that are designed to perform the house, although for the first time to take 3-5 exercises from the complex.They are simple and light, do not require the use of simulators, suitable for people without special physical training.To better understand the execution technique, the scheme of their execution can be downloaded on a computer or watch video online.
Note!Fitness Trainers recommend to do in the morning, which contributes not only to induce weights, but also by quickly awakening.
Before each training, it is recommended to perform a small 5-minute warming.Its goal is to prepare muscles for the upcoming load.To make warm, you can use the simplest exercises, such as walking on the spot, preference, etc.
Basic
Exercise is done as follows:
- Lie on your back, bend your legs in your knees, put your shoulders on your width.Hand your hands behind your head.
- Raise the pelvis, score it from the floor, as much as possible, stretching for socks.
- Hold for a few seconds and lower the pelvis on the floor.
Note!When performing this exercise, you don't have to raise your hands together with the pelvis.
"Scissors"
"Scissors" - one of the best weight loss exercises not only on the abdomen and sides as well as legs:
- Lie on your back, stretch your hands along the body.
- Raise both feet so they form from the floor about 45 degrees.Put them on different levels (one above the other).
- Perform in the air of movement, such as a scissor.
"Lokot-Kollo"
This exercise is performed as follows:
- Lie on your back, bend your legs in your knees.Hands behind your head, bent on your elbows.
- Tighten the left and right elbows alternately to the opposite knee.
Exercise can be performed until the muscles are tired.
Slope
Such an exercise will help to quickly resolve fat on the sides, but it is also used for weight loss.Standing is performed:
- The legs are wider than shoulders, the knees were bent.The body is half in squat.The hands are closed behind the head, the back is flat.
- Stretching muscles printing and pulling your stomach inward, slowly by tinging the body to the left and right.
Initially, the preferences are performed slowly, but gradually speed increases to the optimal level.
Upstairs are shown simple exercises for abdominal loss and pages.Even the child will easily overcome, not to mention an adult with a minimum level of physical training.
"Planck" and "half"
It is a little harder to perform "bar" and "half bar", although these exercises are quite effective and used not only for loss of abdomen and sides, but also strengthening the back.With pictures you can easily understand how to make them.
"Half planning"
To perform this exercise, you must do the following:
- Stand on all four in the Pose "PSA".The palms and knees are resting on the floor.The view is directed down.
- Pull the stomach and slowly raise your body, circle your back.Hold on for 30 seconds.
- Go back to the starting position.
"Mobile bar"
Execution of "Planck" exercises is much harder than "half bar".Despite the apparent simplicity, it is quite difficult to do, because on your back muscles has a large load.
- You have to stand in a regular "bar", resting on the floor and socks of the leg.The body is holding flat, the back is flat.
- Lift the body to a maximum height possible.Ideally, a hill turns out, whose tip is the buttocks.
- Then return to your original position.
Note!The regular bar has high efficiency.According to experts, it is enough for beginners to survive in such a posse in just a few seconds, gradually increasing time.If there is a pain in the back during class, it must stop it immediately.
Rotation "Jogić"
You can use the training process of Hulahup, which is also a great way to lose weight in the waist.When it turns, the rim strengthens the abdomen muscles, removes fat on the sides, strengthens the press.As a result, the athlete procures a slender and tinted body without cululite signs.
The results of the study determined 3 most efficient exercises for the loss of abdominal weight and side of the hoop.May be performed separately or in one complex.
Note!Before studying the exercises using the hoop, you must learn how to find it on your stomach in a standard way.
To rotate the hoops in this way, the following will require:
- Take the initial position: stand evenly, your legs together.
- The hands bent on the elbows are closed behind the head.
- Tear Hulahup, performing a smooth circular pelvis.In exhaling the stomach, on inspiration - relax the muscles of the press.
"Planet rotation"
This rot rotation method is more complex than the previous one.You will need to perform such a sequence of action:
- The legs are shoulder - spread the shoulder, hands behind their heads, but they are not connected to the castle.
- Holahup, gradually turn the body around the axis in the direction of rotation of the hoop.
Road rotation with slopes
Only a physically stubborn person can perform this exercise because it requires zeal:
- The legs are shoulder-windth, hands are closed in the lock, straight, in front of the chest.
- Slightly bend one leg in the knee, bending over the body and turn the body in this direction.Twist the rim.
- Change your leg and re-rot the hulahup.
Breathing exercises for weight loss and belly
In addition to physical ones, breathing exercises for loss of kilogram of abdomen and pages, which can be performed even to sit.There are two types of technology: bodyflex and oxycissism.
Bodyflex
The first technique is designed to enrich oxygen to places where you need to solve excess fat.To do this, you have to exhale with a deep breath, then the sharp exhalation and breathing holds 10 seconds.It is in the period of breathing to recommend that the performance of some simple exercise is recommended.
Oxy
The technique of oxicates does not imply sharp exhaustion.Are replaced by short "previous".It is necessary to take a deep breath, then make 3 small "to-head", deeply exhale and perform "to exit" three times.Thanks to oxygen technique, hair, they work in abdominal abdominal muscles.
Stay always thin is quite simple if you adhere to proper diet and combine it with physical effort.Regular training will help solve fat deposits even on the stomach and sides.The waist will become thin, the stomach is tight, and the print is firm.