Home exercises for losing weight and sides

House exercises for losing weight and the pages are guaranteed to achieve a result if you carry out regularly and observe the right nutrition. Many of them do not need any special details and their technology is also simple and available for beginners.

The reasons for the appearance of fat in the waist in women and men

Of all problems with the figure, fat deposits on the stomach and the sides are aesthetically aesthetically appealing and most dangerous for health, since fat envelops the inner organs and violates their performance. The main reasons for the appearance:

1. Improper nutrition. The abundance of sugar -containing, flour, fat products and fast food in nutrition is affected with the deposition of the overweight in the abdomen and sides.
2. Over -eat. Even if the person's menu contains the person as a whole healthy food, but is used in excessive quantities - the digestive system has no time to finish it, it remains in the wrinkles of the intestine in the form of slag. This affects the volume of the lower abdomen. In addition, huge portions expand the stomach, which also contributes to increasing the middle and the upper abdomen. And if it comes into the body too much energy, it has no time to spend it and is deposited in problem areas in the form of a layer of fat.
3. Hormonal errorsMost often came about due to stressful situations. The disturbed sleep, experiences and excessive loads contribute to the release of the "hormone of fear" by Cortisol. A regular frequency in the body slows down the metabolism, which leads to weight gain.
4. Alcohol consumption, especially beer in large quantities. This fact affects the big stomach, only in the sense that a large amount of liquid extends the stomach. A more serious problem is that alcohol causes a feeling of hunger and uses a large amount of food after their consumption.
5. Old. Women have less often fat reserves in the stomach and in the waist as men. But after 40 years when the pre-dopaus occurs and the production of the number of female hormones decreases, the waist volumes increase.
6. Physical passivity. Many people believe that they can get rid of the belly when performing exercises on the muscles of the press. However, if you leave your diet, you will strengthen and gain and stay under the adipose tissue, which makes the stomach and sides even larger.

Which exercises should be done to remove the stomach and pages

The best exercises that help to lose weight in the abdomen and sides are considered:

• Cardiocation. They help burn fat throughout the body, including stomach. This includes running, cycling, jumping, "burpee", climbing to the elevated surface, walking on the steppes and Orbetrek.
• Power basic training. During your implementation, most muscles of the body, including the muscles of the cortex, work with which you can create the correct shares and visually restrict the waist. In addition, they are very energy -intensive and start the fat burning process. These are all types of squats, attacks, cross lifting.
• Breathing exercises- They start burning fat due to the saturation of tissues with oxygen and static loads on the muscles and help to tighten the stomach: vacuum and twist with special breathing technique. They are particularly suitable for those who were born women with diastem.
• Local to strengthen all muscles of the press: all types of twisting, watering legs, beams, static loads.

Home simple exercises on the floor

Many people believe that it is impossible to put the figure in order without visiting the gym and checking the trainer. In fact, you can achieve the result at home if you change the desire to change the volume of the waist and get rid of the sides. The most effective exercises are listed below.

Twist

One of the simplest and most effective ways to tighten the muscles of the upper and middle press are usually.

Technology:

1. Lay on your back, bend your legs in your knees and spread out slightly on the sides so that your feet are already a little than on the width of the shoulders.
2. Take your hands behind your head and click the lock on the back of the head, the elbows look only on the sides.
3. Lift your shoulders and the top of the back from the ground and promote the muscles of the press and the lower back remains to be warded off. The head and upper back form a straight line, the climb does not occur through the neck, but only because of the muscles of the abdomen. The elbows during the execution are viewed on the sides and do not combine.
4. At the top you have to repair it for a few seconds and go down.

Reverse turn

The exercise aims to strengthen the muscles of the lower press. It is considered difficult enough, and not all beginners can do it properly, they need a few times. However, the main thing is to begin that systematic practice improves the results after a few weeks if the right nutrition is available.

Technology:

1. Lay on a even surface and grab your hands behind your head with your hands. It can be the legs of the table, sofa, chair or on other furniture. You can also press them firmly on the floor with the palms.
2. Bent on the knees or even on the legs to lift until a right angle between the upper body and legs is formed.
3. From this point on, you need to sugar for a few seconds and fix it in this position.
4. Return to the starting position.

Repeat 12-20 times, 3-4 approaches.

Twist

Spit turns strengthen the muscles of the lateral and upper press and help to reduce the waist width. The exercise is carried out as follows:

1. Take the position on your back, bend your legs in your knees, close your hands into the lock on the back of the head, the elbows look at the sides.
2. Slowly lift the upper back, shoulders and head with the muscles of the abdomen while the neck does not protrude forward.
3. At the top is the maximum turn of the increased part of the body in one direction.
4. Return to the starting position and repeat the twisting in the opposite direction.

Repeat 15-30 times on each page, 3-4 approaches.

Twist page

The exercise strengthens the side muscles of the press. Technology:

1. Place on your back, close your hands on the back of the head and put your elbows aside. Press your legs one after the other, bend into your knees and put the floor on the floor so that you put one on the other.
2. Climb the shoulders and the upper back, attached to the upper point.
3. Return to the starting position.

It can be carried out with an upper body on the side, and then it has to concentrate on the lower hand.

Perform 20-30 times 3 approaches on each side.

Plank

The bar is considered a very effective exercise for women and men, with the help of not only all muscles of the press, but also the back. It is carried out as follows:

1. It is employed in the position of standing on the elbows/palms and socks.
2. The line of the back and legs is straight and stands in this position so much time without bending the back. You can start with 30 seconds and gradually increase the duration.

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

Breathing exercises to reduce the waist and sides

Breathing exercises, for example bodyflex techniques, are very popular due to their effectiveness. Many women and men who experienced this technique were very satisfied with the result - after a few reviews "Schmolz" of the stomach in a few weeks.

vacuum

The most effective exercise and is not only carried out by supporters of breathing athletes, but also by most athletes. It is carried out exclusively with the following technique on empty stomach:

1. It is involved in the position of standing or lying.
2. A deep breath and a loud exhale are made.
3. When the starting position is standing, the body body leans slightly forward. The deep breath is carried out, the stomach is drawn as far as possible so that it is as far as possible under the ribs.
4. The press' muscles are tense and it is necessary to fix this condition for 8-10 seconds.
5. Slowly exhale.

Repeat 8-12 times every morning.

Cross the legs

The exercise strengthens the side press muscles, which helps the waist to become thinner. Technology:

1. Place on your back and put your hands with your palms under the buttocks.
2. Breathe in deep, then a loud exhale, then - to breathe the highest as possible and stop your breath for 10 seconds, breathe out slowly.
3. Lift both legs around 10-15 cm above the floor, make 10 crosses and dilute them as far as possible on the sides. Make sure the legs are as straight as possible.

Repeat the exercise 3-4 times.

Stretch pages

With the help of such a stretch, you can create an expressive waist line. Technology:

1. To become slightly curved legs that are placed on the width of the shoulders. With their palms to rely on the hips in the area directly over the knees.
2. Breathe in deep and breathe out loudly and then take a breath with your mouth, then the deep breath again.
3. Take one leg to the side without air and transfer the focus to the second. Try to keep your leg up.
4. Count on 8, lower your leg and slowly breathe out.
5. Change the leg.

Repeat three times on each leg.

"Cat"

With this home exercise, the muscles of the bark and back are strengthened. It is simply carried out:

1. The pose on the palms and knees is taken.
2. The deep breath is carried out, breathing flashes.
3. Bend your back as high as possible, in this position you have to linger 8 seconds without exhaling.
4. Slowly exhale and return to the starting position.

Classes for the weight loss of the abdomen and sides with freight

Very effective exercises for men and women are regarded as those in which weight average are used. They are very energy -consuming, so fat burning occurs in addition to muscle training. They can be divided into Basic, in which many muscles work and are isolated throughout the body, i. e. only in the abdominal muscles.

Basic included:

All types of squats: With a narrow and wide setting of the legs, PLIE, SUMO. When dumbbells are used, it is most convenient to carry out pliher's squats: the weight average holds with two straight arms, the legs are placed in the sides, the knees and feet look in different directions, the back is straight. You have to crouch into such a depth until a straight line is formed parallel to the floor between my knees and the buttocks. Repeat 15 times, 3 approaches. When the bar is used, put the shoulder of the legs and crouch slowly and with a straight back and do not let your knees go forward - the legs in them should be bent at right angles. You have to get up quickly. The number of repetitions for a training session is 12 to 20, Ansalter-3-4. With the help of squats, a person receives round elastic buttocks and tight legs in addition to a nice press.

All types of standing polesAnd: on straight legs, on curved tendencies with heavy objects on the shoulders. When carrying out the standing thrust on the straight legs, the foot must be placed on the width of the liver, keep your back straight and lean forward, taking the pelvis as far as possible, the legs can easily bend on your knees at the bottom. The same technique of execution and exercise "good morning" (with freight tipping on the shoulders) is the same, only the place of the weighting agent differs. The number of repetitions is 12-20, 3 approaches.

Tabs- carried out either with dumbbells in your hands or with a bar on your shoulders. A big step forward takes place, then you have to sit with a flat back until the knee of the backbone of the floor returns to its original position and changes the leg. The number of repetitions for each leg is -12-20, 3 approaches.

One of the most effective isolated exercises of the press with the load:

1. The side press with charge. It is necessary to lie down on the side, to lean on the forearm of the lower hand, to start the back of the head and to twist, to lift both legs with a heavy object. The exercise pumps the page press and makes the waist line expressively. Repeat 30 times on each page.
2. Lift the legs with freight. It is necessary to take the position on the back and put your palms under the buttocks. Press the load between the feet, increase your legs 15 cm high and make circular movements. Perform 12-30 times.
3. Planck with freight. Additional weight is put on the back during the exercise.

As an additional weight, you can use a special sports bedball, a homemade pillow that is filled with sand or something else heavy.

Charge for the weight loss of the abdomen and sides

If you charge for 10 minutes every morning, you can significantly reduce the volume of the waist and sides after a few months. Recommended exercise program:

1. Vacuum - 10 repetitions.
2. Jack's jumps - 1 minute.
3. Burpeee - 10 repetitions.
4. Every twist - 3 approaches.
5. Planck - Depending on the physical skills of 1 to 8 minutes.

Such a daily warm -up not only promotes weight loss, but also improves the general bog, strengthens immunity and accelerates the metabolic processes. The body, which was carried out before breakfast, starts the body and is already active during the first meal metabolism.

Mandatory exercise rules

In order to train training in the abdominal muscles to achieve the maximum effect and the advantage, you must comply with the following rules:

1. Do exercises some time after eating, but not immediately afterwards. Those who are correctly carried out on an empty stomach are only effective if this disease is met.
2. The technology of the exercises is of great importance - twisting and classes with weighting agents must be carried out at slow or medium speed and check the posture - the back should be straight and not rounded. At the most exciting point you have to be remedied for a few seconds.
3. The success of the training is only possible in the event of regularity.
4. Without exception, products that provoke fat deposits in the abdomen and sides, as well as the reduction of the parts to normal effects, are opposed: the muscles increase and the fat layer remains the same. In the end result, the general general waist and the abdomen will grow on average by 2 cm.
5. The maximum result is achieved when different types of physical activity are combined at the same time: with weighting, without cardio training and walking.
6. If you do the exercise, you have to breathe properly: Before you start with it, you have to take a breath, take you at the most difficult point - then breathe in again and return to your original position.