9 Effective methods and exercises for weight loss, side, waist, hips and buttocks.The problem of excess weight is also relevant to both men and women, with je differences that women are more concerned about their external attractiveness.We will consider applicable methods at home that will allow you to be at the center of enthusiastic views and has slim and figures.
Causes of fat
The most common causes of fat and extra pounds are:
Incorrect nutrition.
To be a slender, beautiful figure, it is necessary to avoid oily and, especially sweet food.The artificial sugar, which is accompanied in SDOBA, pastries, soda and other high products, is poorly absorbed and almost immediately transitions into fat on the stomach, side hips, hips, side hips, hips.
Therefore, they include more fresh vegetables and fruits, cereals in your diet, drink a sufficient amount of clean water, green tea or decoding medicinal plants.For example, for preparing a diet and, at the same time delicious dishes, pumpkins, apple, buckwheat, honey, bulgur, kefir, honey in moderate quantities and other healthy products are perfectly suitable.
Sedentary lifestyle.
In the modern world, people spend more and more time on your computer, at home and at work.Hypodynamia contributes to the deposition of fat in problem areas.Therefore to bring in a good physical form, include in your lifestyle:
- Walk in the fresh air,
- run,
- Cycling
- skiing or
- riding
- Clade fitness at home or at the gym,
- Yoga exercises for weight loss, healthy spine and posture.
Genetics and metabolic processes
Heredity and speed of body metabolic processes also play an important role in the proportions of the digit and the tendency of fat deposits.A certain amount of fat on the abdomen is normal, performing the function of environmental protection.Only excessive obesity and too low metabolic rate dangerous.Most people have a place for joint overeating, unbalanced diet and irregular lifestyle, too inactive.As a solution to this problem, home exercises for weight loss and alternative methods, which we will consider further, are perfect.
Effective weight loss exercises and pages
The complex of the most effective weight loss exercises will help in excellent form.Note that a good effect will be achieved only by their regular use.Exercises are recommended to interject each other by executing the complex daily for at least 10-20 minutes.
1. Quit hoops for weight loss
Hoop is also known as Hulahup and, perhaps this is one of the fastest and most efficient ways of losing weight.Optruming hoops are plain plastic and massage.One, and others are effective.Special nozzles inside are added to a massage hoop, so that the volume of the abdomen, side and waist decreases faster.But then it is recommended to use the hoops of massage directly on the skin, without clothing below it.If you twist the border with your clothes, then the usual option is quite suitable, it is easy to buy it in the sporting goods store.It is recommended to twist the rim in both directions, ten minutes.
2. Swimming
This is one of the most powerful and most useful ways of losing weight.Swimming does not only remove extra pounds, but strengthens abdominal press muscles, back, hearts, arm and leg, develop a respiratory system and gives endurance.Swimming is an excellent tool for healing the entire organism.Of course, it is best to swim in a clean pond with natural water, but if it is not nearby and then swimming in the pool.Don't forget to visit him with special glasses and a hat, plus you have to shower before and after training.Maximum effect for weight loss and strengthening abdominal muscles, side, back, hips, buttocks and legs are achieved when swimming with slippers.
3. Get the press
If you don't want to swim, or not such an opportunity, then you can remove your stomach by downloading the print at home or into a fitness club.
How to download Abdomenal Press properly?
This exercise is easy to perform at home.
A).Lie on your back, your hands can fold with your palms on the back of your head or just stretch along the body.When they just start dealing with, it is better to download the press alternately: For example, the first swings are performed up and down right-handed 10-20 times and then left.The other leg can be bent in the knee and the body pressed to use other muscle groups.Supply of the abdominal press, completely lie on the back - the lower abdomen is to a greater extent;If you pick up your body - then the load goes to the upper abdominal press.The higher the swing and amplitude movement, the more abdomen muscles, side, legs and buttocks are more elaborated.Making swing at once with both legs, the load increases significantly, and the effect becomes more noticeable.The load should be moderately, after the class you need to feel vigorously, a rush strength and a good muscle tone.So you worked correctly.
B).Lying on a flat surface.Then lift straight legs for about 30-35 degrees, hold 7-30 seconds in this position.Lower, rest a little and work a few more times.
4 Press body muscles
Regulation: Bear from the side, on soft, thick fittings for fitness or yoga.Make your hand on top, emphasis on the floor with palm tree.On the basis of another.The leg, which is located on the floor, can bend a little in the knee for a better stop.Second foot, corrected, is performed by swinging up, 10-25 times.At the same time, you can pick up the body with a guy, then more muscle is elaborated.Similarly, do it with another foot.
To increase the effect, the diversification of the swings is recommended:
- Not only with straight foot, but back - and the side muscles of the thigh and rear, including buttocks, will be strengthened.
- Repeat the same swings with a leg bent in the knee: up and down, then forward and forward.Both legs are performed alternately.
5. Exercise - Bike
It's another exercise on the press, can be done right on bed, waking up in the morning."Bicycle" is performed by lying: lift the body and lean on your hands bent on your elbows.Raise your legs for about 45-90 degrees and "pedal" in the air.Repeat the rotations with two legs 8-12 times.When the print muscles become stronger, gradually increase the load.The reduced tilt angle, the higher the load and the effect of strengthening the abdominal press is more pronounced.
Home exercises for weight loss
To achieve a larger result in pumping muscles and faster fat resolving, you can also include other exercises in the complex.
6. Exercise - Bar
Almost all muscle groups are elaborated: hands, legs, hips, buttocks, belly, back, neck.It is therefore useful to exercise "bar" and men and women to form a slender body and strengthen muscles.To start with: Lie on the class mat, face down.
Fake socks and lift the body, lean on your hands from the brush on your elbows.The body must be held in parallel with the surface, the head is on the same level with the back.
Stir in such an end for a few seconds to 1 minute.From the habit of the body can start shaking - this is normal.If only starting to deal with, you can reduce the time of 20 s and gradually increase load.When the muscles become stronger, you can complicate the exercise bar by adding a subsidence.In an elevated position, turn the body alternately to the side: right and left.Soldering for a while with each twisted.
Joga Joga Exercise - Asanas
7. Exercise "Pump"
Standing, the legs of the shoulder-expand.The cups are slightly facing in - then body weight redistribution from the heel on the front of the foot.Bend one hand and feel a biologically active point in the ribs, about 20 cm under the armpits with your fingers.The other is lowered and feel the baht on the side of the thigh, about 20 cm above the knees.In places, Bat will be handed to pain when pressed.
Then the "pump" exercise - swinging the body on the right and left alternately increasing and lowering your hands and touching your fingers on biologically active points (bat).When tilting the body, the right handed the left hand bends and punches with fingers on the bat in the rib, right hand - under the bat on the knee, on the side.The slope left - on the contrary, the hands change places: Right - up, left - down, knocks on the leg.The "pump" exercise strengthens the muscles side, belly, back, hands.Contributes to the formation of proper posture, so that the spine is actively involved in slopes.
8. Asana "Luke"
Lying down on the stomach, take your legs, bending them on your knees and grabs grabbed.Further, bend in the back to stretch their hands, the legs are a little hole.You will get a pose like a recording bow.
To improve the effect, you can make a few that can be performed on your stomach.After that, lower your legs, your hands to keep holding them for ankles.Remove a little and repeat the exercise a few more times.
The regular practice of Asana "Luke" perfectly strengthens and withdraws the stomach, as well as very useful for the spine.This exercise is recommended for men and women as in everyday or at least a week, practice.
Alternative ways to get rid of fats and side
Those who do not want to exhaust with exercises in all exercises can resort to the help of weight loss tools.With all their diversity, these funds are divided into external and internal use.
To enter inside, various biological active additives are used - Dietary additives, before their use, is better to advise with a doctor, which means more convenient for you.
- Fatty cells fall apart,
- Contribution to the normalization of metabolic processes,
- Plant extracts are used to help combat excess fat.
The bad helps a person to bring weight to normal without unnecessary efforts, but it is even better to achieve maximum and stable performance in combination with physical activity.
9. Correcting the underwear
Another efficient and fully safe weight loss tool without unnecessary effort is a bedding for adjusting the technology of active biocrstats based on nanocamis.This technology is revolutionary in the area of the underwear, based on that, the unique development is created - cosmetics.
The active biocrist technology allows not only to solve unnecessary quantities and pounds, but successfully struggles against cellulite, which is another key advantage of this method.In fact, there are not many funds and ways to get rid of cellulite - this is quite difficult to eliminate the problem.
Fortunately with nanocamik:
- Improves metabolic processes in tissues,
- Speed up lymphatic drainage
- Makes skin soft, even moist,
- "Orange bark" is noticeably smoothed and disappeared,
- Comfortable body - There is no effect of sauna, bathtubs or steam rooms, such laundry does not cure the body, but creates a pleasant dry warm.
- He corrects the figure - the outside you look noticeably slender and more attractive.
- Reduces excess quantity at 10 cm in the scope of waist and hips - according to the results of research and numerous reviews of the fans of this brand.
Patented textile high quality, with micro-ceramics in the fabric in the fabric on the nanoural, there are many lies on this principle, mostly from China.Therefore, if you want to really get maximum and proven effect.By the way, they are great for sports, improving the effect of exercise for loss and foreign weight.They are also very comfortable panties with a high waist very comfortable, which do not just relieve extra pounds and cellulite, but also make much slimming.
In this review, we tried to introduce you to the most efficient weight loss funds today.Anyone can choose the most optimal option for yourself.
We want you to be in excellent physical form and odds 100%!