The dream of a more toned body? In this article are a few of the effective exercises to lose weight from the sides of the abdomen towards the house.
Flat tummy and no side — is a dream of many girls, but can be corrected with the help of regular exercise. Exercise for weight loss belly and sides, it will help you to get rid of the excess, however, it is important for the monitoring of the education system, and to comply with the principles of sound nutrition to achieve any visible results.
The basic principles of training, slimming abdomen and sides
- The intensity of the workout depends on the individual parameters of the image, and health.
- For those of you who have a lot of excess weight to the area of the sides of the abdomen, and the training to get more cardio workout in order to burn fat.
- Types of cardio exercise are: walking, hiking, running, swimming, jumping rope.
- Only the combination of cardio and strength training exercises that will allow you to achieve the greatest result for: cardio burns fat and strength training exercises, shaking out their muscles, and the form of the figure.
- In order to achieve the greatest effect, you train 3-4 times a week.
- Each week, increase the load strength, training exercises, and for the duration of your cardio workout with a hula Hoop.
- The results of the course depends on your performance during the training and first levels.
- In order to lose weight in one particular place, it is not possible: when the training is in the lose weight, the body tightens and the muscle groups.
- The most effective exercises for the sides of the twist, wrap, twist the body and bend it down. You will need to do the exercises with great frequency, but without additional load, in order to burn fat, not just build up muscle under it, thus creating the extra power. It is very important that you do not have to skip a workout with twists and tilts as it warms up and prepares the body to exercise is for the sides as well.
The rules of performance of exercises to lose weight from your belly, and get back home
- The most suitable time for an effective workout in in the morning. Before Breakfast or 2-3 hours after and the body is in great shape for the the fat burning process.
- To lose weight in the stomach area and the sides have to do it without weights, using your own body weight, or risk to build muscle underneath a layer of fat, which visually add volume.
- Start and finish your workout with cardio, as a substitute of with your training.
- Closely follow the technique of changing the amplitude.
A warm-up exercise for the sides of the abdomen
Turn the housing on the side
1. The feet are shoulder-width apart, knees slightly bent.
2. A strained abdominal muscle, back, back bent, hands in front at chest level.
3. With a slow turn to the right and return it to its original position, and then turn left.
4. Among the turns in a different direction — to stop in the middle of it.
5. Do a 10-15 run in every direction.
Inclinations in the parties'
1. Stand up straight, feet shoulder-width apart from each other.
2. Put your hands in the air and tilt your body.
3. Incline only the upper part of the body, make sure his legs were in the right.
4. The series of the heights of the body on each side alternately.
5. Repeat the exercise 20 times on each side for 2-3 sets.
Bending forward
1. Stand up straight, feet shoulder-width apart from each other.
2. Begin to lower the body to touch your palms to the floor.
3. Do not bend the legs and slowly come back to its original position, so as not to damage the spine.
4. Repeat the exercise 20 times for 2 sets.
Effective exercises for the sides of the home
Hula hoop or a hula Hoop
Torsion of the Hoop — the kind of home cardio with the running of the period of time, which will not only burn calories, but it worked out abdominal muscles and lower back. Hope is essential for women as it helps to create a sleek silhouette and highlight your waist. This is one of the most effective exercises for weight loss laterally in the house. The rotation of the Hoop, it will help you to get rid of the excess fat on the waist if practised systematically, and, for at least 10 minutes a day.
1. Stand up straight, feet next to each other.
2. The hands connect to the castle on the back of his head.
3. Turn the ring, and with a small amplitude on the side of the 88-times in each direction.
4. Try to hold your breath, the breath, pull in the abdomen.
5. In the first week of the programme doing 88 in a rotating motion in each direction, 2 sets, every week increase the number of sets to 2.
Mobile strap
1. In a classic bar with an emphasis on your toes and elbows, and the body should be straight, without bending over.
2. Keep the elbows directly under the shoulder joints.
3. Lift your pelvis up, forming the body of the slide, his legs bending at the knees.
4. Press and hold at the top for 5 seconds, then return to the starting position.
5. Repeat the exercise 10 to 15 times.
Turning to sit
1. Sitting on the floor, legs bending at the knees, feet flat on the floor.
2. A case from a 45 degree angle.
3. The lower back is rounded, are hereby repealed.
4. Get a press and bend your hands in elbows.
5. Turn to the body and elbows from side to side.
6. Repeat each exercise 30 times in 3 sets.
To run are
1. Lie down on the floor, with arms in hand, in the palm of your hand flat on the ground.
2. The shoulders don't pull out of the ground and raise your legs straight up and bend the knees at a 90-degree angle.
3. Between the knees to keep them from a distance.
4. Lower the bent leg out to the side on the floor, but not touching, the pelvis on the weight of the shoulders and not the porosity of the substrate.
5. Return legs to the starting position.
6. Repeat the same for the other side.
Side of bridge
1. On the ground, the body straight, and legs straight together.
2. Put your lower arm at the elbow and lean.
3. It is shown that the bending of the trunk in the lateral plane.
4. Raise your pelvis off the floor, straightening of the body prior to the formation of a smooth, fluid lines, and more.
5. To spread the weight of the support arm and the foot of the standing leg.
6. Lift up your head and look forward.
7. Try to hold this position for a period of at least 30 seconds. Each week the workout increases another 30 seconds.
The boat
1. Sitting on the floor, simultaneously lift hands and feet off the floor, in an attempt to make the turn at one-half.
2. Stay in this position for as long as possible.
3. No voltage is applied to the shoulders, keep the legs straight.
4. Repeat 10 times, trying for as long as possible, and to continue to put on weight.
The bending of the trunk
1. Lie down on the floor, legs bending at the knees and interlock your hands behind your head.
2. Keep your body up off the floor and reach with your elbow to the opposite leg.
3. Get caught up in the touch point, and then go back to it's original position.
4. It touches, one by one.
5. Repeat the exercise 20 times on each side (2 sets).