Exercises for weight loss of abdomen and side

Stopped entering your favorite things that were at that time recently?There were ugly barrels, why mistrust in her perfection has gone?Every second faces it in different stages of life.Today, more than 60% of men and women around the world are dissatisfied with what they see in the mirror daily and intensively seek options to deal with the problem of excess weight.

Do you want a flat belly and a beautiful waist?Excerce loss exercises and sides are a great solution for those who dream of restoring harmony.In combination with a balanced diet, you will achieve fantastic results much faster and more efficiently, which will stay with you for many years.

Why weight grows

Less amounts of fat are the norm for any person.It allows bone protection and bodies from hypothermia, any effect from outside.Excess deposit is already an anxiety opportunity.You can get rid of them with training and, for example, a shaped diet.But before you carry out the exercise program and specify the diet technique, you need to know for which the reason for which the weight "climbed:

• Reduced metabolism.The older person becomes, slower he has metabolism.The body becomes much harder to digest incoming food, which gradually leads to a set of excess weight.You may have noticed multiple times that your loved ones are, friends eat a lot of fat, sweet, while the character remains thin, and you start to enter yeast, like yeast, like yeast.This is precisely because of metabolism, which is normal in the first case, and reduced - in another.
• Genetic predisposition.Scientists have proven that the presence of fat deposits in the body is directly related to human genetics.If relatives on the older line suffered from increased body weight, then you will have a predisposition for excess fat.
• Sedentary lifestyle.If you move a little, don't commit, not even the smallest physical effort, and then you will inevitably get at least a few pounds that it will be very difficult to deal with this schedule.
• Overeating.Every overeating is the main cause of excess weight.Specifically, if combined with a seated lifestyle, fat will accumulate several times faster.
• Incorrect posture.It is constantly coming together, fat will gradually accumulate in the abdomen.To avoid this, you must constantly keep your back straight.
• Hormone changes and failures.When a woman or a man reaches adult good, serious hormonal changes occur, different failures are also unusual, inevitably imply body weight.

Why is it important to do exercises for a thin waist and flat stomach

It is important to remove stomach and pages with the most efficient exercises not only for a beautiful look.This is also useful for the health of the entire organism.There are some medical markings in which physical activity is vital:

• A threat by increasing cholesterol.With the increase in body weight, the percentage of cholesterol in the blood is also growing.Its excessive content leads to bad health, the appearance and development of many serious diseases.
• Risk of stroke and heart attack.This applies to people who have reached 40 years with body weight index - more than 30. In this situation, the work of blood vessels is deteriorating, the load on the heart is increasing several times.All this gives the complex additional risks, the probability of blows, heart attacks.
• Slow down circulatory.Accumulating fats create an improved load on internal organs.As a result, nutrients are much worse, blood circulation slows down, ensuring worsening well, increases the risks of cancer.
• Reducing immunity.Excess body weight leads to a slowdown in metabolism, violation of the hormonal background.The body weakens and becomes much more sensitive to various colds, viral diseases.

Effective weight loss exercises and pages

The muscles of the abdomen and sides make a distinctive "corset".The work of other muscles that are on the back, buttocks, and the interior of the hips depend on their state.Only a competently composed set of exercises will always keep the body in perfect condition.The results depend on the initial amount of fat deposit and human mood to reduce weight.

Before selecting the appropriate physical activity, it must be borne in mind that any motor activity combined with a diet gives a comprehensive effect and does not affect only selected areas:

• Home training must be carried regularly.
• All parts of the body are absolutely involved.
• A competently composed diet is achieved for greater efficiency.

We offer you the following exercises that will help you at home make your waist and stomach elastic and without any fat.

Twist

This is one of the most common movements that are very popular today.It is not considered the most efficient, but the bark is extraordinarily elaborated.If you combine it competently with nutrition nutrition, you will very much notice a great result.

• We lie on soft gymnastic mat.We bend your legs in your knees.It is necessary that even in a bent state stand evenly on the floor surface, with all your foot.
• We put our hands behind your head.
• We breathe deeply and start lifting the upper body.Each increase is necessarily accompanied by exhalation.
• We slowly breathe during the lowering of body body.After the back is completely on the floor, we repeat the exercise again.
• Let's make 2-3 approaches of 10 reps.

Reverse twisting

• Let's go with your back on the gym.
• We have legs so they are vertically on the floor, while your feet are entirely on the surface.
• We put hands along the body with palms.
• At the exhale, raise the lower body, bring your legs as far as you can to the chest, easy by touching for a few seconds.

• In inspiration, we fall to the starting position.
• We make three approaches of ten repetitions.

Hair twisting

This exercise reminds of classic twisting, but with some settings.Implementation technique ensures the rotation of the shoulders.

• We are back with your back on the facilitarium and start starting the starting position, leading our hands to the door.
• We bend your legs so they don't touch the surface.
• We raise the top of your body while turning shoulder aside.When the right shoulder rotates, the left side remains in a constant, false position.
• We repeat the movement for left shoulder, similar to the right.
• Repeat 12 times.

Twisting with legged legs

• We lie down and pull your legs up (you can cross them).
• We perform bodies body twist, similarly classically.
• We breathe when we descend, exhale when raising.
• We perform three approaches 10-15 reps.

Planck with turns

He works extremely on his back, hips and printing.

• We lie in the initial position - your knees / elbows are on the surface in the state of the bar.
• We ensure that the region of the cervix and spine is placed evenly.We look right ahead.
• We raise your knees from the floor and put your feet on socks.
• So we stick to no 10 seconds.It is important that breathing is not difficult.
• We repeat the exercise for each side of the same amount of time.If the physical pattern allows, then you can stand in 1 minute.

Planck with turn

• Let's go to the surface on the side.
• We transfigure the weight of the body to the right elbow / hand and the corresponding leg.It is important that the hand in a bent condition forms the right angle.
• Put the left leg on the right.We strongly hold the lower limbs.Raise your hips from the floor.
• We keep this way in this way for 30 seconds.

Lug

If you have never done your abdominal exercises before, then you should definitely perform effective data attacks.

• We take one small step with the right foot and bend it.After the adoption of this position, it feels muscle tension in the female part.
• We raise our hands ahead of us parallels from the floor.
• With left foot, we take a significant step forward and sit down a little.The right in this case remains behind, but with the growth of socks.
• The back when making movements should be even.
• We repeat the attacks.
• Let's make 15 reps on each leg.

Tilts

• We get up straight.We raise our hands above your head and bend together.
• We include to the right.Ideally, so Torso bends as much as possible - should feel stretching on the left.We have been fixed in a sloping position for 15 seconds.
• Carving back to the starting position.
• In the other direction, we perform repeated preferences with the same delay in 15 seconds.
• As soon as you get used to "delay", you can increase their time, for example, in 30 seconds.

"Vakuum"

This exercise is ideal for the operation of the abdominal press.It is based on breathing.

• We stand on all four, holding on in this position with the help of your knees and elbows.
• We take a deep breath.At this point, the press should be as relaxed as possible.
• Exhale and drew our stomach at the same time, print strain.
• We have motionless in 30 seconds.
• We repeat in 2-3 approaches 15 reps.

Raises the hips that lie

• We lie down, stretch our hands along the body, palms to the floor.
• We bend your legs in your knees, putting it on the sides, not forgetting that your feet should stand exactly on the surface.
• Slowly, slowly, raise your hips with lower back.The rest of the body should remain immobile on the carpet.
• Back We bend a small and strain of glutel muscles.In this position, we stick to a few seconds, fixed.
• We return to the starting position.
• We repeat 10-15 times in several approaches.

How to choose physical exercise for weight loss and side

Before you start removing the pages and stomach, it is necessary to extract the program.Inevitable exercise performance is unlikely to give the desired effect.For each person, it is chosen for each person, taking into account the characteristics of the body, the initial physical form and body parameters.An experienced coach should deal with this question.

To get counseling, it is not necessary to visit sports halls, fitness centers.One training with an expert is sufficient so that it can choose the right exercises and make a plan.It also shows the technique of performing some movements.

If there is no way to contact the coach, then you can easily export general exercises, for example, they are charged in the morning.However, don't forget that there is not so much efficiency from it.It is best then try to personally draw a training plan, but with the compulsory accounting of the following factors:

• Medical indications / contraindications.For example, people suffering from osteochondrose best leave the exercises with sharp movements.Patients with heart and blood vessels should leave weight lifting, running.
• Goals.The larger the goal, the more complex and more efficient set of exercises should be.If you just need to remove a few pounds then simple exercises will be enough in combination with a low diet.For greater performance and gaining athletic shape, it is important to make cardio training and perform print exercises.
• Terms.If you keep going to the gym, then an opportunity for exercises using different simulators.Otherwise, it is necessary to choose a training that can be easily done at home with improvised means.

Removing the waist and stomach is not as difficult as it could seem at first sight.The main thing is to adjust properly and create a program that will help in quickly achieving the desired goal.And we will help you with that.