Exercise for loss of stomach and side weight

Stop entering into their favorite things that were recently?Is there a bad barrel, which is why trust in his perfection disappears?Every second is faced with this at a different stage of life.At present, more than 60% of men and women around the world are not satisfied with what they see in the mirror every day, and is very looking for options to overcome overweight problems.

Want a beautiful stomach and beautiful waist?Exercise for loss of abdominal and side weight is an excellent solution for those who dream of restoring harmony.In a combination with a balanced diet, you will achieve fantastic results faster and more efficient, which will remain with you for many years.

Why Weight Weight Develops

Minor fat volume is a norm for anyone.This provides bone and organs protection from hypothermia, any effect from the outside.The advantage of a deposit is an opportunity for anxiety.You can get rid of them with training and, for example, a captivated diet.But before you compile an exercise program and determine with the diet technique, you need to know for what reasons for your weight "rising":

• Reduce metabolism.The older a person, the slower he has metabolism.Being much more difficult for the body to digest the incoming food, which gradually leads to a set of overweight.Maybe you have noted many times that the person you love, friends eating a lot of fat, sweet, while the figure remains slim, and you start entering, like in the yeast, from any bread.This is precisely due to metabolism, which is normal in the first case, and is reduced - in the second.
• Genetic tendency.Scientists have proven that the presence of fat deposits in the body is directly related to human genetics.If relatives on older lines suffer from weight gain, then you will have a tendency to excess fat.
• Lifestyle that does not move much.If you move a little, you do not do, even the smallest physical power, then surely you will get at least a few kilograms so it will be very difficult to overcome this schedule.
• Excessive eating.Each excessive meal is the main cause of overweight.In particular, if combined with a permanent lifestyle, fat will accumulate several times faster.
• Wrong posture.Continue to bend, fat will gradually accumulate in the stomach.To avoid this, you must continue to keep your back straight.
• Changes and failure of hormones.When a woman or male reaches adulthood, serious hormonal changes occur, various failures are also not uncommon, definitely involve weight.

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

It is important to get rid of the stomach and side with the most effective exercise not only for beautiful appearance.This is also useful for the health of all organisms.There are several medical indications where physical activity is very important:

• Threat of increased cholesterol.With an increase in body weight, the percentage of cholesterol in the blood also grows.Excessive content causes health, events, and development of many serious serious diseases.
• Risk of stroke and heart attack.This applies to people who have reached the age of 40 with a weight index of more than 30. In this situation, the work of blood vessels worsens, the burden of the heart increases several times.All of this in the complex provides additional risks, possible blows, heart attacks.
• Slow blood circulation.The accumulation of fat makes the load increased in internal organs.As a result, nutrition becomes much worse, blood circulation slows down, which ensures a decrease in welfare, increases the risk of cancer.
• Reduce immunity.Excess weight causes slowing metabolism, violations of hormone background.The body weakens and becomes much more vulnerable to various colds, viral diseases.

Effective exercise for weight loss and sides

The abdominal muscles and sides form strange "corset".The work of other muscles in the back, buttocks, and the inside of the hips depend on their state.Only a series of exercises arranged in a competent manner will always keep the body in perfect condition.The result depends on the initial number of fat deposits and human mood to reduce body weight.

Before choosing the appropriate physical activity, it must be remembered that motor activity in combination with a diet provides a comprehensive effect, and not only affects the area chosen:

• Home training must be done regularly.
• Really all parts of the body are involved.
• For greater effectiveness, competent compiled diet is realized.

We offer you the following exercise that will help at home to make your waist and stomach elastic and without one fat.

Rotate

This is one of the most common movements that is very popular today.This is not considered the most effective, but the skin is very successful.If you are competent to combine it with food nutrition, you will very quickly pay attention to excellent results.

• We lay on a soft gymnastics carpet.We bent the feet on the knee.It is very important that even in a bent state, they stand evenly on the surface of the floor, with all feet.
• We put our hands behind our heads.
• We took a deep breath, and began to lift the upper body.Every increase must be accompanied by breathing.
• When lowering the body, we slowly inhale.After the back is completely on the floor, we repeat the training again.
• We make 2-3 approaches 10 repetitions.

Turn back

• We went with our backs on the gymnastics carpet.
• We have legs so they are perpendicular to the floor, while the feet are entirely on the surface.
• We put our hands along the body with your palms.
• On the breath, lift the lower body, bring as much leg as possible to the chest, slightly touching and repaired for a few seconds.

• On inspiration, we fell to the starting position.
• We made three approaches of ten repetitions.

Turning italics

This exercise resembles a classic round, but with some adjustments.Implementation techniques provide turns.

• We lay with our backs on the gymnastics carpet, and took the initial position, led our hands to the neck.
• We bent the feet from touching the surface.
• We raised the top of the body, while turning the shoulder to the side.When the right shoulder turn is made, the left side remains in a constant position and lying down.
• We repeat the movements for the left shoulder, similar to the right side.
• Repeat 12 times.

Turning with lifted legs

• We lie down and pull our feet up (you can cross it).
• We do the body that turns the body, also classic.
• We took a breath while lowering, breathing when lifting.
• We made three approaches 10-15 repetitions.

Planck with a turn

He really works on his back, hips and press.

• We lie in the initial position - knees/elbows are located on the surface in the bar.
• We ensure that the cervical area and spine are placed evenly.We look right in front of us.
• We lifted the knees from the floor, and put feet on socks.
• Thus, we survived without a 30 -second movement.It is important that breathing is not difficult.
• We repeat the exercise for each side of the same amount of time.If the physical form is possible, then you can stand in 1 minute.

Planck with turn

• We went to the surface on the side.
• We transfer body weight to the right elbows/ hands and legs.It is important that the hands are bent to form the right corner.
• Place the left foot on the right.We hold the lower limbs evenly.Lift the hips from the floor.
• We survived this way for 30 seconds.

Lugs

If you have never done exercise in the stomach before, then you must carry out an effective attack on data.

• We took a small step with the right foot and bent it.After adopting this position, muscle tension in the femorally feels.
• We raised our hands right in front of us in parallel with the floor.
• We took a significant step forward with the left foot, and sat a little.What is right in this case remains behind, but with riding socks.
• Back when making movements must always be flat.
• We repeated the attack.
• We make 15 repetitions on each foot.

Tilted to the side

• We wake up straight.We raised our hands over your head and folded together.
• We make a tendency to the right.Ideally, so that the body is bent as much as possible - stretching on the left must be felt.We were repaired in a tilted position for 15 seconds.
• Carve back to the starting position.
• We made a tendency to repeat in another direction with the same delay for 15 seconds.
• As soon as you get used to "delay", you can increase their time, for example, with 30 seconds.

"Empty"

This exercise is ideal for doing the stomach press.This is based on breathing.

• We stood with crawling, holding this position with the help of knees and elbows.
• We took a deep breath.At this time, the press must be as simple as possible.
• Exhale and simultaneously pull into our stomachs, shot the press.
• We hold Motionless for 30 seconds.
• We repeat 2-3 approaches 15 repetitions.

Lift the hips lying

• We lie down, stretch your hands along the body, palms to the floor.
• We bent the feet on the knee, placed on the side, while not forgetting that the feet must stand right on the surface.
• Slowly, slowly, remove the hips with the lower back.The rest of the body must remain not moving in the carpet.
• We bent a little back and strain gluteal muscles.We held to this position for a few seconds, repaired.
• We returned to the starting position.
• We repeat 10-15 times in several approaches.

How to choose physical exercise to lose weight and side

Before starting to eliminate the side and stomach, it is necessary to compile a program.The exercise performance that is not thought of is not possible to have the desired effect.The training set was chosen for each person individually, taking into account the characteristics of the body, the initial physical form and body parameters.Experienced coaches must handle this problem.

To get a consultation, there is no need to visit the sports room, the fitness center.One training with a specialist is enough so he can choose the right exercise and compile a plan.It also shows the technique of doing several movements.

If there is no way to contact the coach, then you can do general exercises, for example, filling out in the morning.However, don't forget that there is not much effectiveness from it.The best is to try personally to prepare a training plan, but with the mandatory accounting of the following factors:

• Medical indications/contraindications.For example, people who suffer from osteochondrosis are best abandoned by exercise with sharp movements.Patients with heart and blood vessel problems must leave weightlifting, running.
• Target.The greater the goal, the more complicated and effective a series of exercises should be.If you only need to delete a few kilograms, then a simple exercise will be enough in combination with a low -carb diet.For greater effects and the acquisition of athletic forms, it is important to conduct cardio training and conduct exercises for the press.
• Condition.If you continue to go to the gym, then the opportunity to do exercises using various simulators.If not, it is necessary to choose training that can be easily done at home by improvising.

Removing the waist and stomach is not as difficult as it seems at first sight.The main thing is to listen correctly and create a program that will help to achieve the desired goals quickly.And we will help you with this.