From this article you will learn several exercises to lose weight and sides.

Did you stop entering their favorite things that were at that time recently?There were ugly barrels, that's why confidence in their perfection disappeared?Every second faces this at different stages of life.Today, more than 60% of men and women around the world are not satisfied with what they see in the mirror daily, and look intensely options on how to deal with the problem of excess weight.

Do you want a flat belly and a beautiful waist?The exercises to lose weight of the abdomen and the sides are an excellent solution for those who dream of returning harmony.In combination with a balanced diet, it will achieve much faster and more efficient fantastic results, which will remain with you for many years.

Why the weight is growing

The lower fat volumes are a standard for anyone.It provides protection of bones and hypothermia organs, any effect from the outside.Excess deposits is already an occasion for anxiety.You can get rid of them with training and, for example, a captivated diet.But before developing an exercise program and determining with a dietary technique, you must know what the weight "up":

• Reduced metabolism.The greater a person becomes, the slower metabolism.It becomes much more difficult for the body digesting incoming foods, which gradually leads to a set of excess weight.Maybe you have noticed many times that your loved ones, friends eat a lot of fat, sweet, while the figure remains so thin, and you begin to enter, as in yeast, of any bun.This is precisely due to metabolism, which is normal in the first case, and the reduced, in the second;
• Genetic predisposition.Scientists have shown that the presence of fat deposits in the body is directly related to human genetics.If relatives in the oldest line suffered a greater body weight, then it will have a predisposition to excess fat;
• A sedentary lifestyle.If it moves little, it does not commit any, even the smallest physical effort, then it will inevitably obtain at least a few kilograms that will be very difficult to deal with this schedule;
• Eating in excess.Any excess is the main cause of excess weight.In particular, if combined with a sedentary lifestyle, fat will accumulate several times faster;
• Incorrect posture.Constantly crouching, fat will gradually accumulate in the abdomen.To avoid this, you must constantly keep your back straight;
• Hormonal changes and failures.When a woman or man reaches adulthood, serious hormonal changes occur, several malfunction are not uncommon, which inevitably implies body weight.

Why is it important to exercise for a thin waist and flat abdomen?

• The threat of increasing cholesterol.With an increase in body weight, the percentage of blood cholesterol also grows.Its excessive content leads to poor health, emergency and development of many serious diseases;
• The risk of stroke and heart attack.This applies to people who have reached the age of 40 with a body weight index more than 30. In this situation, the work of the blood vessels worsens, the load in the heart increases several times.All this in the complex gives additional risks, the probability of blows, heart attacks;
• Reduce circulation.Accumulated fats create an improved load in internal organs.As a result, nutrients get worse, blood circulation slows down, which guarantees deterioration in the well, increases the risks of cancer development;
• Reducing immunity.Excess body weight leads to a slowdown of metabolism, a violation of hormonal history.The body weakens and becomes much more susceptible to several colds, viral diseases.

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

Effective exercises to lose weight and sides:

• Home training must be carried out regularly;
• Absolutely all parts of the body are involved;
• For greater effectiveness, a diet compiled competently.

The muscles of the abdomen and the sides form a peculiar "corsé".The work of other muscles that are on the back, the buttocks and the interior of the hips depend on their status.Only a compoundly compounding set will always keep the body in perfect condition.The results depend on the initial amount of fat deposits and human mood to reduce weight.

Before choosing adequate physical activity, it should be remembered that any motor activity in combination with a diet gives an integral effect and does not only affect the selected areas:

We offer you the following exercises that will help at home to make the waist and stomach elastic and without a single fat.

Cramp:

• We lay down on a soft gymnastic carpet.We fold the legs on the knees.It is necessary that even in a folded state, they stand evenly on the surface of the floor, with all their foot;
• We put our hands behind the head;
• We inhale deeply and begin to lift the upper body.Each increase is necessarily accompanied by exhalation;
• When lowering the body of the body, we inhale slowly.After the back is completely on the floor, we repeat the exercise again;
• We make 2-3 approaches of 10 repetitions.

This is one of the main physical aptitude exercises to solve the abdominal press.It is popular among experienced athletes and beginners.Accessibility, the simplicity of execution makes the universal exercises of the press.In fact, to effectively solve each muscle group, there is no need to visit the gym.According to this, exercise is one of the most common and is very popular today.It is not considered the most effective, but the cortex is resolved significantly.If it combines it competently with dietary nutrition, it will very quickly notice the excellent result.

Return Twisting:

• He is on his back on the gymnastic carpet;
• We have the legs so that they are perpendicular to the floor, while the feet are completely on the surface;
• We put our hands through the body with the palms down;
• In the exhalation, lift the lower part of the body, bring the legs as much as possible to the chest, touching slightly and fixed for a couple of seconds;
• In inspiration we fall into the initial position;
• We make three approaches with ten repetitions.

The reverse crane or torsion is one of the most effective exercises to study the lower part of the press.The technique of performing such a turn is quite simple and quite accessible even for beginners.The most reverse crane affects the lower area of the straight abdominal muscle.However, since all abdominal muscles always work together (they cannot be isolated), performing this exercise, immediately trains the entire press.And this makes such exercise very, very effective.

The studies in which measurements of the electrical activity of the muscle apparatus were carried out during the performance of this exercise have demonstrated the high efficiency of the reverse torsion for the development of the lower part of the press.That is why this exercise can be with confidence in the ten most effective.

Saliva turns:

• We lie with our backs on the gymnastic carpet and take the initial position, bringing our hands to the neck;
• We fold the legs so that they do not touch the surface;
• We lift the upper body, while we turn the shoulder to the side.Кода делаетdic поворор ideally пра regard
• We repeat the movement for the left shoulder, similar to the right side;
• Repeat 12 times.

To achieve a strong and relief press, you must perform not only simple sprains in the press, but also oblique sprains.Not only do they participate in the creation of the contours on the sides, but also protect the lesions column.

Saliva turns may seem a simple exercise.But on the way between twist and a torso of relief, there is the amount of subcutaneous fat in the abdomen.Therefore, do not try to compensate for the press press with poor nutrition.Compared to other muscle groups, abdominal muscles are not so large.To burn calories, a more appropriate option is cardiovascular load.If you are not ready to work in cardio simulators for hours, then food is a key factor in success to achieve the result.

Twisting with high legs:

• We will lie and pull our legs (you can cross them);
• We are performing the body of the body, similar to the classic;
• We breathe when we go down, we exhale when lifting;
• We make three approaches of 10-15 repetitions.

A popular exercise, which performs all the straight muscle of the abdomen, also includes a transverse and oblique muscle.

Among the large number of exercises in the press, the most effective are the different torsion options.This twists with high feet, a good exercise to study all the muscles of the press, as well as its relief.Naturally, a flat stomach can be obtained only in a combination of competent regular training and adequate nutrition.During drying or with complete nutrition, subcutaneous fat is burned and muscle relief becomes more obvious.Drying is a temporary diet, it will be a better and more stable result with adequate nutrition.

Planck with turns:

• Place in the initial position: the knees/elbows are found on the surface in the state of the bar;
• We ensure that the cervical region and column are placed uniformly.We look right in front of us;
• We lift our knees from the floor and place our feet on the socks;
• Therefore, we endure without 30 second movement.It is important that breathing is not difficult;
• We repeat the exercise for each side the same amount of time.If the physical form allows it, then it can be stopped in 1 minute.

What is the useful exercise of the bar?Conditionally, benefits can be divided into several components, such as the benefits for the back, legs and press.

Also a dynamic version of the sidebar, but more complicated in the implementation than the previous one.When performing it, the body consumes much more Kcal, so it fits perfectly into the fat burning program.For the press, such variation is just a fire, judging by training reviews.

She is working significantly on her back, hips and press.

Start with a turn:

• Lie on the surface to the side;
• We transfer the weight of the body to the right elbow/ hand and the corresponding leg.It is important that the hand in a folded state forms a right angle;
• Put the left leg to the right.We hold the lower extremities evenly.Raise the hips of the floor;
• We cling to this way for 30 seconds.

Unlike the classic version, the sidebar actively involves oblique abdominal muscles, helps strengthen the hips, as well as the back.The technique established correctly in the initial stages is the key to success and progress.The bar was created more to diversify the training program and solve the cortex muscles in the most efficient way possible.I love putting this exercise at the end of the training to immediately spend strength and energy on the basic exercises, and then finish the press press.Like any active physical activity, this exercise, carried out with the correct technique, provides only benefits to the body.

Lugs:

• We take a small step with the right foot and fold it.After the adoption of this position, the muscle tension in the femoral part is felt;
• We lift our hands right in front of us in parallels with the floor;
• We take a significant step forward with the left foot and sit slightly.The correct in this case remains behind, but with the increase in sock;
• The back during the movement must be constantly flat;
• Repeat the attacks;
• We make 15 repetitions in each leg.

If before you have never done exercises in the abdomen, then you should definitely make effective attacks.

The lunges are a basic exercise designed for the development of buttocks and hip muscles (in particular quadriceps).It is very popular in all sports.It can be done with both your own weight and special equipment: bars, weights, Smith simulator.If you observe how professionals make attacks, it may seem that they are very easy to do.But this is not so.Before starting, it will be necessary to work for several weeks with your own weight and exercise equipment.And then add the load.There are many varieties of attacks.Within the framework of this article, we will understand only the most popular who use male and female athletes in bodybuilding.

Lead to the sides:

• We get up straight.Raise our hands on your head and bend together;
• We make inclinations to the right.Ideally, so that the torso bends as much as possible: the stretch of the left must be felt.We are fixed in an inclined position for 15 seconds;
• Carving back to the initial position;
• We make repeated inclinations in the other direction with the same delay for 15 seconds;
• As soon as it is customary to "delays", you can increase your time, for example, in 30 seconds.

The inclinations to the sides are a very simple but effective exercise to strengthen the oblique abdominal muscles that affect the size of the waist.This exercise is familiar to all, from school education lessons.

In this exercise, the external oblique abdominal muscles are loaded.With a good studio with additional load, they become notable, but for this it will be necessary to sit in a diet to eliminate excess fat layer (if any).

If you make an inclination, you can do it on a small folded legs.

"Empty":

• We stop on all fours, keeping in this position with the help of knees and elbows;
• We breathe deeply.At this time, the press must be as relaxed as possible;
• Exhale and at the same time draw in the stomach, striving the press;
• We are retained motionless for 30 seconds;
• We repeat in 2-3 approaches of 15 repetitions.

This is a static exercise for the development of the internal muscles of the abdominal press (in particular, the transverse muscles and the muscles of the diaphragm).

Exercise is ideal to solve the abdominal press.It is based on breathing.

To learn to make a stomach vacuum, you must practice this exercise regularly, at least 2-3 times a week.The possibility of retaining breathing for a longer time is gradually increasing, and the ability to tighten several abdomen muscles departments with a conscious testament effort is developed.Ultimately, this allows the press to swing much more efficiently.

Increases from the minten hips:

• Lie down, extending your hands along the body, the palms to the ground;
• We fold the legs on the knees, placing the sides, without forgetting that the feet stop exactly on the surface;
• Slowly, slowly, lift your hips with your back.The rest of the body must remain real estate on the carpet;
• We fold our back a little and question the buttock muscles.We retain in this position for a few seconds, fixed;
• We return to the initial position;
• We repeat 10-15 times in several approaches.

When the exercise of lifting the pelvis occurs, it is from the placement position that the deadlines that are in a fairly short time can be achieved by means of tight, relief and elastic buttocks.This happens due to the good muscle tissue training study located in this area.In each complex, which, in one degree or another, aims to resolve the lower part of the human body, I mandatory includes the implementation of the gluteus bridge.Its execution is available and, in addition, is desirable not only for professional athletes, but also for beginners, to maintain a good physical form, such as an addition to other higher levels performed.The lifting of the pelvis on the back has a series of undeniable advantages that help achieve beautiful hips, both among just sex and in men.

How to choose physical exercises to lose weight of the abdomen and sides:

• Medical indications/contraindications.For example, people suffering from osteochondrosis are better abandoned by exercises with acute movements.Patients with heart problems and blood vessels should abandon weightlifting movements, run;
• Goals.The higher the objective, the more complicated and effective the set of exercises should be.If you only need to eliminate a few kilograms, simple exercises will be enough in combination with a low carbohydrate diet.For a greater effect and the acquisition of athletic forms, it is important to do cardiovascular training and perform exercises for the press;
• Conditions.If you constantly go to the gym, then the opportunity to exercise using several simulators.Otherwise, it is necessary to select training that can be easily done at home with makeshift media.

Before starting to remove the sides and stomach, it is necessary to elaborate a program.It is unlikely that the thoughtless performance of the exercises give the desired effect.The training set is selected for each person individually, taking into account the characteristics of the body, the initial physical form and the parameters of the body.An experienced coach must deal with this problem.

To obtain a consultation, it is not necessary to visit Sports Halls, Fitness Centers.A training with a specialist is enough to be able to choose the right exercises and prepare a plan.It also shows the technique of performing some movements.

If there is no way to contact the coach, you can simply perform general exercises, for example, make charges in the morning.However, do not forget that there is not so many effectiveness.It is better to try to personally prepare a training plan, but with the mandatory accounting of the following factors:

Withdrawing the waist and stomach is not as difficult as it may seem at first glance.The main thing is to properly tune in and make a program that helps to quickly achieve the desired objective.And we will help you with this.