Home exercises for weight loss and side

Domestic exercises for loss of weight and sides are guaranteed to result in if they regularly perform them and observe the correct diet. Many of them do not require special details, and their technique is simple and available even for beginners.

Reasons looking fat in the waist in women and men

Of all problems with digits, fat deposits on the stomach and the sides of the least aesthetically comfortable and most dangerous for health, because fat retractation inner bodies, violating their effect. Main reasons for his appearance:

1. Irregular nutrition. Abundance of sugar, flour, fatty products and fast food in the diet is left to deposition of excess weight in the abdomen and sides.
2. Overeating. Even if the object of the object is in the whole contains healthy food, but it is used in excessive quantities - the digestive system does not have time to deal with it, remains in the cramps of slag shape. This affects the amount of lower abdomen. In addition, huge parts stretch the stomach that also helps increase the middle and upper abdomen. And when overeating, too much energy comes to the body, there is no time to spend it and deposited in problem areas in the form of fat.
3. Hormonal failures, most often arises as a result of stressful situations. Breaking sleep, experiences and excessive burdens contribute to the release of the "hormone of fear" cortisol. A regular abundance in the body slows down the metabolism, which leads to increasing weight.
4. Alcohol consumption, especially beer in large quantities. This fact directly affects a large stomach only in terms of a large amount of liquid stretches in the stomach. A more serious problem is that alcohol causes the feeling of hunger and after their consumption consumes a large amount of food.
5. Age. Women are less likely to have thick reserves in the abdomen and waist of men. But after 40 years, when the spruce and production of women's hormones is reduced, it is reduced, in them.
6. Physical passivity. Many people believe you can get rid of your abdomen when performing exercises on print muscles. But if you leave your nutrition, it will strengthen and increase, remaining under fat tissue, which the stomach and sides will make even greater.

Which exercises should be done to remove stomach and pages

Best exercises that help in the hatred weight in the abdomen and sides are considered:

• Cardio-catering. They help burn fat throughout the body, including stomach. They include running, cycling, jumping, "burpe", ascent to the raised surface, walking the stairs and orbitrec.
• Basic strength training. During their implementation, most body muscles including the cortex muscles, which allows you to build the correct proportions and visually narrow the waist. In addition, they are very energy - recognized and triggered the fat combustion process. These are all sorts of squats, attacks, dead.
• Respiratory exercises- Stops of fat combustion due to oxygen tissue saturation and static muscle loads, help tighten the stomach: vacuum, twisting with a special breathing technique. They are especially suitable for those who were born to women with a cry.
• Locally for strengthening all print muscles: all types of twisting, pouring legs, bar, static loads.

Home simple workouts on the floor

Many people believe it is impossible to put a character in line without a visit to the gym and control coaches. In fact, it has a solid desire to change the strength of the waist and solve the side, you can reach the result at home. The most efficient exercises are listed below.

Twist

One of the simplest and most effective ways of tightening the upper and middle print muscles are ordinary twisting.

Technique:

1. Lie on your back, bend your legs in your knees and spread a little to the tops so that your feet are a little already in the width of your shoulders.
2. Take your hands behind your head and click in the castle on the back of your head, the elbows look exclusively on the tops.
3. Raise your shoulders and top back from the floor, promoting the print muscles, the lower back remains to be pressed on the floor. The head and upper back shape a straight line, the rise is not happening due to the door, but only because of the abdomen muscles. The elbows during the execution are viewed on the sides and do not connect.
4. You have to fix it on top for a few seconds and get down.

Reverse twisting

Exercise is aimed at strengthening the lower print muscles. It is considered hard enough, and not all beginners are able to perform it properly, you need several times. But the main thing is to start, the systemic practice will help improve the results after a few weeks, subject to proper diet.

Technique:

1. Lie down on an eliminate surface, grab your hands behind some support behind your head. It can be the legs of the table, couch, chairs or any other furniture. You can also press them firmly on the under palm trees.
2. Bent on the knees or even legs to lift while the right corner of the right corner is not formed between the torso and leg.
3. From this point you need to raise a bowl cop and fix in this position for a few seconds.
4. Go back to the starting position.

Repeat 12-20 times, 3-4 accesses.

Hair twisting

Spit rotation strengthen the muscles of lateral and upper printing and help reduce width width. Exercise is done as follows:

1. Take off the position lying on your back, bend your legs in your knees, close your hands in the lock on the back of your head, elbows look at the side.
2. Slowly raise the upper back, shoulder and head of the abdomen, while the neck protrudes forward.
3. At the top is the maximum reversal of the raised part of the body in one direction.
4. Return to the starting position, repeat twist in the opposite direction.

Repeat 15-30 times on each side, 3-4 accesses.

Side twisting

Exercise strengthens the side muscles of the press. Technique:

1. Lie on your back, close your hands on the back of your head, put your elbows aside. Press your legs on each other, bend in your knees and put on the floor on the floor, so one on the other setup.
2. Rising shoulders and upper back, fixed on the top point.
3. Go back to the starting position.

It can be performed on the side with the torso, then it is necessary to focus on the lower hand.

Execute 20-30 times on each side, 3 accesses.

Planck

At least it is considered very efficient exercise for women and men, with the help of that strengthen not only all the muscles of the press, but also back. It is performed like this:

1. It deals with the position of standing on elbows / palms and socks.
2. The line of back and leg is straight, stand in this position as a larger amount of time, without bending back. You can start with 30 seconds, gradually increasing duration.

It is recommended to perform exercise at the end of general training.

Breathing exercises to reduce waist and pages

Respiratory exercises, for example, bodyflex techniques, are very popular due to their efficiency. Many women and men experienced this technique were very satisfied with the result - according to some reviews, the stomach literally "melted" in a few weeks.

Vacuum

The most efficient exercise, perform not only the supporters of respiratory gymnastics, but most athletes. It is performed exclusively on an empty stomach with the following technique:

1. Deals with the position of standing or lying.
2. A deep breath is made and noisy exhalation.
3. If the starting position stands, the body body leans forward. The deepest breaths was severely, the stomach is extracted as much as possible that it is as possible below the ribs.
4. The print muscles are tense and needed this in 8-10 seconds.
5. Exhale slowly.

Repeat 8-12 times every morning.

Crossing their legs

Exercise strengthens the side muscles of the press, which helps the waist to become thinner. Technique:

1. Lie on your back, put your hands on your palms under the buttocks.
2. Do deep breath and then noisy exhale, after that - you breathe the most and keep your breath for 10 seconds, exhale slowly.
3. Raise both legs above the floor for 10-15 cm, make 10 crosses, dilute them as much as possible from the side. Make sure the legs are as aquinant.

Repeat the exercise 3-4 times.

Stretchings

With the help of such stretching, you can make a more pronounced line of waist. Technique:

1. Become on a slightly bent legs, placed on the width of your shoulders. With your palms to rely on the hips in space just above the knees.
2. Do deep breath and noisy exhale with your mouth and then again the deepest breath.
3. Without the release of air, take one leg aside, pass the center of gravity into another weight. Try to keep your leg.
4. Count to 8, lower your leg and exhale slowly.
5. Change your leg.

Repeat 3 times on each leg.

"Cat"

This home exercise of the muscles of the bark and back are strengthened. It is performed simply:

1. Pose on palms and knees are taken.
2. It is performed by the deepest breath, breathing lies.
3. Bend on your back as much as possible, in this position you need to keep 8 seconds without exhaust.
4. Slowly exhale and return to the starting position.

Classes for loss of kilogram of abdomen and side of the load

Very efficient exercises for men and women are considered to those in which weighting funds are used. They are very energy -suming, and in addition to muscle training, there is a fat ignition. They can be divided into basic, during which many muscles work all over the body and isolated, ie only abdominal muscles.

Basically includes:

All kinds of squats: With narrow and wide foot settings, plie, Sumo. If dumbbells are used, it is most appropriate for performing clients: the weighting holds with two straight hands down, the legs are placed in the side, knees and feet look in different directions, the back are straight. You need to squat on such depth, while between your knees and buttocks and buttocks and buttocks does not form a straight line parallel from the floor. Repeat 15 times, 3 approaches. If the bar is used and the legs of Rame-Windth separate, short slowly and with legal back, without allowing knees to move forward - the legs in them should be bent at right angles. You have to get up fast. The number of repetitions for one training is 12 to 20, access - 3-4. With the help of squats, in addition to beautiful printing, a person will get round elastic buttocks and tight legs.

All types of standing barsI: On straight legs, on bent, slopes with heavy objects on their shoulders. When performing a permanent thrust on more legs, the foot must be placed on the width of the liver, keep the back straight and tilt forward, taking a pelvis as much as possible, the legs can be slightly folded in the knees in the bottom location. The same enforcement and exercise technique "Good morning" (leaning of the cargo on the shoulders) is the same, only the location of the weighting agent is different. The number of repetitions is 12-20, 3 approaches.

Lug- It was performed with no dumbbells in their hands, or with a rod on the shoulders. A big step forward takes place and then with flat back you need to sit up to the knee hind of the floor, return to the original position and change your leg. The number of repetitions for each leg is -12-20, 3 accesses.

The most efficient insulated exercises on the press with the cargo include:

1. Side printing with a load. It is necessary to lie down on the side, lean on the forearm of the lower arm, start the back of the back of the head and make a twist, lifting and even feet with a heavy object. Exercise pump side printing and makes a line of waist expression. Repeat 30 times on each side.
2. Raising your feet with a load. It is necessary to take a position that lies on your back, put your palms under the buttocks. Between your feet, squeeze the load, raise your legs 15 cm and make them with circular movements. Perform 12-30 times.
3. Planck with the cargo. During the exercise, an additional weight is placed on the back.

As an added weight, you can use a special sporty leather ball, homemade pillow on making filled sand or something difficult.

Charging for loss of kilogram of abdomen and side

If you dedicate 10 minutes each morning, after a few months you can significantly reduce the strength of the waist and the page. Recommended exercise program:

1. Vacuum - 10 repetitions.
2. Jack's jumps - 1 minute.
3. Burpee - 10 reps.
4. Any twisting - 3 approaches.
5. Planck - from 1 to 8 minutes, depending on physical abilities.

Such everyday warm - not only promotes weight loss, but also improves overall well-being, strengthens immunity and speeds up metabolic processes. The body is performed before breakfast, starts the body and already during the first meal is active metabolism.

Mandatory exercise rules

To train training on abdominal muscles to bring the maximum effect and benefits, you need to follow the following rules:

1. Make exercises for a while after eating, but not immediately afterwards. Those who are properly performed on an empty stomach are efficient only when this condition is fulfilled.
2. The exercise technique is of great importance - twisting and hour-use classes must be carried out at a slow or medium pace, by controlling the position - the back should be flat, not rounded. You must be fixed for a few seconds at the hardest time.
3. Training success is possible only in case of their regularity.
4. Without exceptions, products that cause fat deposits in abdomen and sides, and the reduction of portions will be contrary to normal effects: the muscles will increase, and the fat layer will remain the same. In the end result, the overall general waist and belly will grow on average 2 cm.
5. The maximum result is achieved if several types of physical activity are combined at once: with weights, without cardiac training and walking.
6. When performing the exercise, you must breathe correctly: before you start it, you must breathe it, take it on the hardest point - exhale, and then inhale and return to your original position.