Best exercises for weight loss and side

We bring about your attention of an article that examines exercises for the loss of abdomen and sides.You will learn how physical exercises contribute to the weight loss process and what are better than diet or hunger.Read how to take the choice of exercises and which personal characteristics take into account.And also get acquainted with some basic and efficient exercises that can easily perform at home.

How do exercises contribute to losing weight

Practice an important role in combating excess weight and obesity for the following reasons:

• Physical activity contributes to the active energy ignition, which is formed by fat deposits.And this leads to mobilization of fat and reduction in their amount in the body.

• When a person is sitting on a low diet, The body, in order to maintain energy reserves, includes a protective physiological reaction that blocks weight loss, especially if the diet is too exhausting and the person is sitting on it longer.With physical activity, it does not happen, and the weight is lost much faster and more efficient.

• Physical activity encourages cute parts of the nervous system and increase metabolism speed.In this case, the amount of energy that spends the body is consumed, which leads to loss of weight.
• It is also worth noting thatRegular loads improve physical and psycho -emoting mood, make a person active and strong, and life is much more interesting and brighter.

How to choose the best exercises for yourself

To choose exercises suitable for themselves, experts recommend taking into account the following characteristics:

• If you want a thin waist, you should refuse a slope with additional load.This exercise contributes to the intensive growth of the sloping and side muscles of the press, so the waist will increase the size over time.Such exercises are quite suitable for guys who want to increase their body proportions than for girls.

• Council classes are considered efficientIn combat with excessive fat in abdomen, but there is a danger that you should not forget about: permanent classes with the hoop causes a pelvic authority failure.
• If you decide to step towards the parties with additional weighting, you cannot make sudden movements in the exercise performance process.

• Circles with excess kilograms on the stomach and sides will help a cardio load.Such exercises improve metabolism, and this contributes to the intensive impairment of fat deposits.It is also worth given an advantage of interval loads.
• Combining physical exercises with additional loads is also recommended.
• The process needs to be controlled to the load on the hair muscles of the press, it should not be excessively.

Best exercises

There are different exercise sets that allow you to make your waist thin and beautiful.

Twist

The most famous is rightly known to call a twist in the press.

• To make it, you have to lie on a flat surface or mat and bend your legs in your knees (feet should be located on the floor).
• Bring your hands behind your head, take a deep breath, tear up the body from the floor and pull it on your feet.
• Then exhale and sink back to your original position.
• 1 repeats of 2-3 access is recommended.

Reverse twisting

• To do this, lie down on your back, bend your knees and put your feet on the floor.
• Hands a place along the body.
• Now it is necessary to raise your feet in such a way that the hips at the end sit vertically on the floor, and the knees move towards the chest.
• When you tear your legs off the floor, you have to exhale, and when your legs are placed on the floor, inhale.
• 1 accesses 10 reps 3 is recommended.

Hair twisting

• It is necessary to lie on an elevent surface, place your hands behind your head and bend your legs in your knees so that your feet do not touch the floor.
• Now you have to lift the housing, stretch out on the left knee with your right hand.The left side of the body should remain on the floor.
• Repeat movement on the contrary: Scroll to the right knee with left varnish, so the right side of the body remains on the floor.
• You have to make at least 15 reps in one approach.

Planck

This is at first glance a simple exercise focused on the work of the print muscles, hips and lower back.

• Take a position on the floor, so the elbows, knees and fingers rest on the floor.
• The neck and spine should be built in one line, and the view is directed forward.
• Then it is necessary to take away the knees from the floor and be in this position for 30 minutes.It is important that the breath is plain.
• You can then go to the sidebar position and perform the exercise on each side of 30 seconds.
• Return the position so your feet and palms rest on the floor.
• Move the middle of the severity to the right side of the body.Right hand should be bent at right angles.
• Put your left leg on the right, holding your legs straight, raise your hips.

• You need to be 30 seconds in this position.You can meet a plan for 1-2 minutes in the future.
• Repeat the exercise for the other side.

The lungs with Corps turns

This exercise is perfect for beginners.

• Take a step forward with your left leg and bend it in your knee.It will make the stretching of the muscles of the right thigh.
• Expand your hands in front of you so that they agreed in parallel from the floor.
• After warming, you take a step forward with your left leg and sit on an imaginary chair.The right leg should be left behind, and the toe touched the earth.By doing so, you can first leave your back straight, then make turns with your body.
• Make such an attack with another foot.
• You can repeat movements 15 times.

Slopes in different directions

• To perform exercise, you need to become flat and put your feet together.
• Raise your hands and fold them above your head.
• Tilt the body to the left as much as possible and keep this position for 15 seconds.You need to feel stretching on the right side of the body.
• Go back to the starting position.
• Repeat the exercises, tilting the body to the right.
• You can increase the time in the future and keep the position of 30, 45 and 60 seconds.

You can perform another interesting exercise during the training that strengthens the abdominal muscles perfectly.

• To make you have to become on all four.

• Relax print and take a deep breath.
• I exhale and, exhale, strain and draw a stomach firmly.
• You need to keep the stomach in this position for at least 15 seconds.

Tips for better efficiency

In order for training to be effective, it is necessary to adhere to the following recommendations:

• It is necessary to gradually increase physical effort intensity.In the presence of regular classes, the body does not just adjust the cargo, but becomes more resilient.Therefore, it is recommended to include running, cycling or power load at least once a week.This will help you even combat excess calories more efficiently and improve metabolism.

• Give the advantage of classes in the fresh air.This contributes not only a weight loss, but also for body healing as a whole.
• It is important to plan classes.This will allow you to prepare and start exercises in time in advance.After all, it is necessary to decide on clothes, shoes and stock on water.Many use appropriate training music, which is also better prepared in advance.
• Make a role in weight loss has a dietTherefore, it should also be adjusted.For example, experts recommend the introduction of more vegetables in their diet, including Croatia, which allows the body to recover faster after exhausting training and bitter chocolate.It is important to drink enough pure water (at least 2 liters per day).

• Don't ignore garbage.Before the main training, it is necessary to heat the muscles.This will minimize the lime and possible tissue injury.And after class, it is recommended to make muscle stretch marks.
• Do not interfere with conversations in this period.It is important to concentrate in the classroom, make them properly and with the maximum return.This is especially true if you deal with a group like loved ones.
• It is important not only to adjust your diet, but also provide a normal vacation and sleep, during which the body will be able to relax and recover.

• If it is difficult for you to choose exercises yourself, it is better to seek the help of a coachWho can offer an appropriate and efficient complex, taking into account your characteristics and desires.And the most important thing is stability.It is better to dedicate 20 minutes a day to exercise than not to do anything.This is the hardest, especially at the beginning of the road, when a person is facing unpleasant sensations after teaching and fatigue.

How fast and how much you can lose weight

It is very difficult to talk about certain numbers, because the result depends on the choice of physical exercise, frequency and intensity of training, as well as in the way of living that you will guide in this period.AlsoIndividual body characteristics cannot be excluded.

Exactly one thing: If training is constant and intense, the changes will be observed for a week: well-being, the state of the body and body muscles will improve.This way you can lose up to 4 kg per month, which means the waist and pages will become less.

Pay attention!The main thing is desire and permanence.And to result in even more efficient, you can walk and focus on the cardio load.