Effective exercises for weight loss and pages

There are several zones that are most difficult to correct with physical exercises. This includes stomach and sides. For women, however, some exercises on weight loss were developed exactly the abdomen and sides that can help to defeat unwanted volumes at home. It is important to train systematically and to follow some rules.

Training principles for the weight loss of belly and sides

It is important to understand that for different people, exercises and the number of repetitions will vary. For those who have excess weight, cardio loads are initially important to get rid of an impressive layer of fat. In the first period, you should not rely on strength exercises and pump muscles.

In the first phases you will be good:

1. Run fast.
2. Bathe.
3. Jumps on an overflow if there are no contraindications (obesity, problems with the spine).

At the same time, with the cardio load, as soon as the body weight has come close to the norm, you can connect strength exercises that aim to train the muscles of the press and back. In order to achieve the desired result - weight loss plus the strengthening of the abdominal muscles and sides, cardio and strength exercises should be combined. This is one of the principles of training. The second main point will be the regularity of the classes. In order to achieve the result, it is important to train hard and not to expect astonishing results after a few weeks. Every organism has its own time. If you eat sides and stomach for years, it is stupid to rely on the fact that the waist becomes slim after a month of training. The stomach and the sides in almost all are the most complex areas that recently lose weight. This must be understood and not give up, but to go to the goal permanently.

The next important point is the right nutrition. Experienced nutritionists and fitness trainers say that food is primarily with the desire for weight loss. But the elasticity and narrowing of the muscles are only achieved through physical activity. It is therefore important for women to combine the principles of the right, healthy nutrition and physical activity, including losing weight exercises and pages at home or in the gym.

We will summarize. For the fastest and most persistent result of the loss of weight and sides, women are important:

1. Combine cardio and strength exercises.
2. Systematic and constantly pursuing.
3. Eat properly.

4. Lead an active lifestyle.
5. Train at an average pace without weighting.
6. Include at least 3-5 times a week.

A quick positive result is only possible when all the rules are observed together.

The start of training, warm -up

At home, training should start with cardio and warm up like in the gym or in group lessons. At home, running, walking quickly or leaving jumps, you will be prepared for training. Take this for 10-15 minutes.

After you have to knead the joints:

1. We knead the shoulder joints with rotation of the shoulders forward and backwards.
2. Next, make the inclinations aside. This heating exercise is not only aimed at heating the muscles, but also on strengthening them. The sloping muscles of the abdomen and the widest back muscles are involved here, which form the thin line of the waist and the female bend of the back.
3. Crush the knees and knees with rotation.
4. After a warm up that is also necessary for training at home, we start special exercises to lose weight and strengthen the abdominal muscles and sides for women.

A number of exercises with your own weight

Various boards are very effective in the fight against excess volumes on the stomach and sides. Classic version of the bar:

1. The starting position: On the floor, lean towards the elbows and on the feet socks, distribute the shoulder of the feet -connecting the brush in front of you and relaxing your neck.
2. The time spent in this position should be at least 30-60 seconds.
3. Perform the bar every day with 3 approaches.

The side rod is aimed at the side muscles of the press and the back:

1. Starting position: Lie on the left side, climb your left hand on the elbow, lift your right hand and climb behind your head.
2. The duration of keeping the rod is 30 to 60 seconds.
3. Do the same in the other direction.

Planck with the elevation of arms and legs:

1. The starting position is like a classic bar, only they don't have to rely on the elbows, but on their hands.
2. Lift the left and right leg alternately, then the right and the left leg.
3. Perform 20 lifts 3 approaches.

Opening bar:

1. Starting position as in the previous bar.
2. Raise the right hand back as if it would open. At the same time, the legs do not change the position, the feet are slightly curved.
3. Repeat 20 times 3 approaches.

Another effective exercise that aims to maintain the shape of the abdomen, pages and other zones: Push -ups:

1. It must be listed in the starting position like a classic bar. The hands are placed on the shoulder width, the legs in the same position.
2. Then bend your elbows and fall on the floor as low as possible.
3. Then we return to its original position.
4. Ideally, push -ups must be carried out from the ground. However, beginners are quite suitable for push -ups from the wall, from the table or chair, the sofa, from any surface and height on which you can begin. Then cross the lower and lower and then to the ground.

Lash exercises contribute to reducing the volumes in the abdomen and sides:

1. Lie on the floor, on your back, arms behind your head or sides. Lift legs up and slowly slow down.
2. Scissors. Starting position, as in the previous exercise. Lift legs from the floor at a distance of 45 degrees, spread your legs on the sides and cross them.
3. Lay on your back, bend your knees, lean on your feet, lay it out shoulder -wide.
4. Lift up the ass and climb down.

Each of these exercises makes 3 approaches at an average pace. 15-20 repetitions in each approach.

The vacuum of the abdomen

A very effective and effective exercise in losing weight and losing weight for women for women who can easily be done at home without additional devices is seen as a vacuum of the abdomen. It is loaned by oriental practices and provides a quick and good result. The exercise for the examination of the internal abdominal muscles is calculated, which can be trained through any other exercise. You will pull the stomach up and keep it flat.

Basic rules for carrying out a belly vacuum:

1. You have to carry out the exercise 1-3 times a day.
2. The first execution of the vacuum takes place in the morning after visiting the toilet in the morning on an empty stomach.
3. You can do this exercise after training and before going to bed.

We make a vacuum of the abdomen as follows:

1. Take the starting position.
2. Exhale slowly.
3. Breathe in your nose.
4. Slowly breathe out again and freely frees the lungs out of the air.
5. Stop breath, do not breathe in.
6. Pull the maximum stomach. Try to pull the stomach completely from below to the chest.
7. Lie for a few seconds. First it will be 3-5 seconds.
8. Let go of the stomach, breathe in.

9. Take a break of 30-40 seconds and repeat.
10. It is necessary to carry out 3-5 approaches.

The starting position for this exercise can vary:

1. Lying on the back, arms along the body or directly under the hip joints on the legs.
2. Sit, lower his legs down or in the pose of the lotus.
3. Standing straight, put the palms on the base of the hip joint on the feet.
4. Stand, bend the legs a little and leaned onto the hips. The back should be kept in every position.

Tires for harmony of the waist

A tire is a simple affordable sports projectile. Simple exercises with him help to lose weight and to find the harmony of the abdomen and waist for women at home.

Everyone can twist the tire in the waist. It's very simple. It is important to twist it in both directions so that the result is uniform. First to the right, then the same time to the left or vice versa.

The weight of the tire is important:

1. For beginners who have not previously worked in sports, a tire weighs with a weight of about 1 kg.
2. For those who had previously played sports, at least irregularly exercises to choose a tire of 1, 3-1, 5 kg from time to time.
3. Those who lead an active lifestyle are busy in physical education. Fitness is regularly suitable for a tire of 2, 3 kg.

Regular training with a tire provides fairly quick results.

Disc "grace" for the weight loss of the abdomen and sides

Another sports projects that many have at home is the Grace CD. This is a flat double disc that has to become legs and has to carry out the body rotation to the left and right at a quick pace. Experts talk about the high training on this hard drive.

In order to get rid of an undesirable volume on the stomach and sides that is busy on a hard drive, it is important to observe some rules:

1. Train at least 3 or 5 times a week.
2. The duration of the training should be 30-40 minutes a day.
3. Correct the exercise: Use the abdominal muscles to carry the rotation relatively quickly and hold your hands in front of your chest.
4. In combination with the right diet, this type of training will be useful and help to find beautiful shapes of belly and waist.

Exercises with dumbbells or with weights

You can use as weight at home:

• small dumbbells;
• Aubergines with water;
• Even salt or sugar packaging are 1 kg.

This means that everything you can find at home is that you can take your hand in your hand. Do not take too heavy dumbbells, the weight should be minimal.

The exercises will be as follows:

1. The inclinations of the housing to the right and left. To do this, you have to be in a foot position in the school width, the hands with dumbbells are lowered on the sides. Next, they alternate to the right, they then smooth out to the left. The hands are lowered on the sides and do not change their position.
2. For the next exercise you need a bank or a edge of the sofa. Remove your left knee and left hand on a bench or edge of the sofa. The right hand of the dumbbells is lowered directly at the level of the shoulder.
3. Lift your right hand and bend it on the elbow. Do the same on the other side, lean on your right hand and the knee and lift your left hand of dumbbells.
4. Take the dumbbells in your hands, bend your elbows and connect the dumbbells to your chest. The legs are shoulder -width apart, buttocks and stomach are drawn. Turn the body to the left and right one after the other.

These exercises train the sloping muscles of the abdomen and back muscles well. They contribute to the fact that the pages become fit and folds are removed. Carry out average exercises. If you choose the weight of the dumbbells or a weight, do not build it up.

Make 3 approaches for each exercise. Carry 15-20 times in the beginning.

What shouldn't be done if you lose weight and sides

In order to lose weight in the stomach and the sides, you should not be done:

1. Every twisting. They give muscle mass and volume in the waist and belly.
2. Use great weight for exercises with dumbbells or weighting agents. The large weight of the shells contributes to the increase in muscle mass, which visually increases the volume of the waist, abdomen and sides.
3. Neglect physical activity. Every activity during the day contributes to achieving the goal.
4. Lead a seated or inactive lifestyle.
5. Misate carbohydrates, flour products. Only the training does not bring the desired result if you eat wrong.

If you follow all recommendations and prohibitions, the effects of classes on problem areas will not be able for long.

But for a persistent result, they do not cancel the training as soon as they decrease the volumes and the formation of beautiful female bends, further in the same spirit and make the classes a style of their lives.

After training

After physical education and study of problematic honors, you can improve the effect of massage or some other manipulations:

1. Massage of the abdomen and sides of the roller.
2. Wrap 20 minutes of the abdomen through a dietary film with sound or aromatic oils.
3. Vacuum massage of the abdomen and sides by banks.
4. Massage method "dry brush". The rubbing and caressing on dry skin with a dry brush with natural stacks is carried out.

This is all that will help women at home to achieve the best result if they lose weight and pages after special exercises.