Exercises to lose weight and parties

Every girl is a beautiful and slender figure.The most problematic zones are the abdomen and hip.Fat is deposited in these places.A balanced diet is necessary to overcome the problem and, of course, physical activity.Using complex exercises, you can lose weight, squeeze the muscles.The only condition is their regular and honest execution.

Rules for weight loss

There are several rules to lose weight correctly.When they are observed, it is possible to turn the transition tissue and correct the result.So you can't sit in a sharp diet.Gradually you need to replace unnecessary products and replace them with useful:

• Replace the colbs with boiled meat, better chicken;
• Confectionery - dried fruits;
• Cream - low -fat milk;
• Sweet cheese - natural cottageor;
• White bread is black or bread.

This is valuable:

• Refuse from mayonnaise, especially with high fat content.In 100 g Product ¼ have a part of the necessary daily calories.You can replace your home-mayonesis.
• Limit the use of sugar.Take the habit of drinking sugar-free tea or coffee.It will be useful to refuse carbonated drinks.
• Give up fried potatoes, chips, crackers, fast food.Increases calorie content 7 times along with potato oil.Sungers on the road will not satisfy the hunger, but they will sleep in the stomach with extreme calories.

The meal should be thoroughly chewed, the usual parts are reduced.It will take 2-5 kg in 1.5 months.Take a rule to achieve the result:

• Eat raw vegetables before eating.It is necessary to properly operate the intestines, maintaining microflora and partially filling in the stomach before eating.
• Drink water without gas in small parts all day.Drink a glass of water 30 minutes before eating.
• Breakfast of cereals.They will not only be pleased with hunger for a long time, they will launch the body and help prevent oil deposits.
• You can't give up food.Should be light, low -caleni.Drink a glass of kefir before bedtime.
• To go to bed no later than 22:00, the dream period should be 7-8 hours.

The most important rule is sports.To sign for fitness, it is worth moving more.The simplest methods of action:

• Walk as much as possible.If the time allows, then a part of work.
• If possible, give up the elevator.
• Evening, after work, lasts 3-4 times a week.

These simple daily loads will help strengthen the muscles of the hips and feet.Especially good upgrading climbing.You can even run up and down the stairs.

Workouts for belly and parties

To give an attractive look to the figure, you need to dedicate 30 minutes gymnastics daily and change the set of classes every 6 months.The fastest weight loss occurs in the second stage of the menstrual period.During this period, there are many physical activities to the body.And always alternate the burden to muscle groups.There are rules to lose weight at home:

• Mandatory Daily Lessons;
• Compiled Plan, Use of Classes - There is a sufficiently large selection on the Internet;
• Break between exercises without more than 30 seconds;
• 1 hour before charging and 2 hours after you can't eat food.

Executive Rules: General Warming, Execution, Hitch

First of all, you need to start with warming.This will help you develop muscles for future loads, avoid injuries during the lesson.The warming lasts 7-10 minutes.Each exercise begins with the position of the legs of the legs of the shoulder - along the body:

• The head is on the right side and 20 times, then forward and backward.
• Raise your hands, stand on your socks, reach and take the initial position, 15 times.
• To the parties, bend 20 times.
• Try forward by trying to change the fingers of the right foot to the fingers and then.10 repetitions.
• Circular movements with hands, 20-25 times ahead and back to the same amount.
• Straight back, 25-30 times squats.
• Jumps 3-4 minutes on the ground or jump.

Exercises are held between 20-30 seconds.There are all the exercises to get a flat abdomen.The training duration is at least 40 minutes.Each exercise is carried out 15-20 times.

Workouts in the press

1. It's a special bench to swing on the floor or press.On a flat surface, bend your feet on knees, attach your hands to the lock behind your head.80-85 degree rising from a body.Inhale - 7 seconds raise and correct.In exhalation, take the start position.3 approaches.
2. Sleep behind, knees are bent, and even hands are thrown behind the head.Remove a body like a folding.At the same time, weapons and legs rise.Reach your feet in your feet and for 3-6 seconds to fix position and then return to the starting position.3-4 approaches.
3. The back, in your arm, slept next to the body, pressed the ground.Lift the legs 45 degrees.Edit the position for 5-7 seconds.
4. "Bicycle" exercise is carried out in 4 sets.Lie behind you, 45 degrees and alternatively lift one or other legs in the body.In this case, elbows are reduced by the opposite knee.
5. This exercise can be carried out at work or in front of the TV.About inspiration, weigh in the stomach, hold the muscles for 8-12 seconds.Gradually rest in Exhale.The repetition is 25-35 times.

Total exercises for the abdomen

1. Tilts to the side.They are carried out in the original position: the legs are growing, the rear is straight, the hands are stretched along the body.You can take dumbbells for weight in each hand.When it was made, the hand (on the side of the bending) slides up with a vehicle.4-5 approaches are carried out 25 times in each direction.
2. Will receive Hula-Hupe.The hoop rotates at least 20 minutes.When exposed to abdominal muscles and subcutaneous fats, a deep massage occurs, which allows you to create a thin waist.A lesson is held daily.

HIP Trainings

1. Running in place.At the same time, try to raise their knees high, the bud should be steep in the body.Repeat 3-4 times in 2-3 minutes.
2. Deep squats.The legs are wider than shoulders, the legs are parallel to each other, the back is straight.Try to sit in an invisible chair.It remains straight back at this time.2 Perform 25-30 times in the approach.
3. The foot is carried out in place.False, elbows, legs were extended to one side.Even raise the foot as high as possible.Have a 25-4 approach to each foot.
4. Skakakkikh jumps will help strengthen the muscles of the legs, buttocks and lower back.It is also a good cardio burden.Carry jumps for at least 5 minutes.

The most effective comprehensive exercise:

1. Plank.Contains the muscles of the abdomen, rear, hip, hips and shoulders.You need to rely on the tips of your fingers, the back is straight, the muscles should be tense.In this case, try to keep the body for 1 minute.Execute another 2-5 times with 30 seconds break.The bar, which is an alternative to the bar, pulling the knees chest, you can achieve faster combustion of switching tissue.
2. Zoom out the whole body.Works, hips, abdomen, legs and hips pump the muscles and burns fat.Starting position: Stretching behind, the legs are bent in knees, hands are lowered.About the inspiration, lift the pelvis, stick the shoulders tightly on the ground.Edit the position for 5 seconds.

Respiratory exercises to lose weight and parties

Executive rules

Breathing gymnastics is an effective way to lose weight.Starting position: The legs are sent forward, to relax on top of the shoulder, palm, on the knees.

There are several basic options for breathing exercises:

• Take deep breaths.Breathe with mouth, try to let go of oxygen as much as possible, try to make lips with a tube.
• Breathe sharply through the nose, breathe with his mouth when turing the press.
• About inspiration, tighten your lips, hold your breath.When counting up to 1 to 8, to drag the stomach to the chest and tilt as much as possible.Then relax the muscles gradually, exhale.

The following loads can also be used:

1. Sleep behind, bend your knees, rest.Swollen the stomach in inspiration.Drive in Exhale, filter the press.Fulfill 15 times.
2. Stretch your hands on your back by stretching along the body.The breath is even 10-15 seconds.While breathing, pull a stomach and raise your feet to 90 degrees.Holding your breath, help your hands and make straight legs on the body.You will exhale.Repeated 15 times.
3. Lie behind you, put your hands under the hip and make your feet.Breathe in about 10 seconds often, then lift your feet with an angle of 45 degrees and follow "Scissors".Repetition - 15 times.
4. By leaning on the back on the back.When you breathe, rest against the wall, tense abdominal muscles.Repeat 10 times.
5. Sit in a chair, the back is straight.To prepare deep breaths and exhalations, strain the abdominal muscles.Repeat 20 times.

An effective complex for the abdomen and parties:

1. Lotus.Sit on the ground in a lotus position.The breath is slow, deep, silent.The lesson lasts 5 minutes.Then rest for 5 minutes.After that, 10 minutes breathe quietly and thoughts went into the sound of music.
2. The frog.Sit on the ground by passing legs.The hands are bent, elbows lie on their knees.A hand is attached to the idiosis and the second is holding it.Breathes and alternatively with nose and mouth.Performed within 15 minutes.
3. Wave.Sleep back to the ground and stretch your hands along the body, the legs are bent in the knees and stand on the floor.Lies with palm in the left hand chest and the palm right in the stomach.Inhalation, the chest rises and stomach.In Exhale - the opposite is true.Not be more than 10 minutes.

We speed up the result

You can use the dressing to speed up the result.Thus:

• The skin will be cleaned;
• Toxins and the liquid will be removed;
• The blood circulation will improve;
• will accelerate metabolism;
• The skin saturation will occur with vitamins and minerals;
• The elasticity and elasticity of the skin will increase;
• The "orange bark" will disappear.

You should take a bath before you will get a bath and rub the skin well with a brush, you can use a scrub.Wipe with a soft towel.Penalize the problem areas with a mixed mixture.In a spiral, turn with a sticky movie.Put on a Terry robe to create a greenhouse effect on top.In this case for 50-60 minutes.Then rinse everything with hot water and apply a nutritious cream.The course consists of 15 procedures performed every day.

Here are a few types:

• Honey dressing.Bring 36 degrees to melt 3 tablespoons in a water bath.Add orange and lemon essential oil for 2 drops.
• Wrap from the green river.Chop 3 tablespoons of green tea and pour hot water.Insist for 2-3 minutes.Add 2 drops orange oil.
• Chocolate dressing.250 g cocoa pours 500g hot water.Cool up to 40 degrees and contact the skin.

Looking at the reviews, we can conclude that the class of classes are very effective.Those who observe the diet are able to take the respiratory and physical gymnastics, no doubt.

How to fix the effective effect

When we reach the weight reduction and reduction of volumes, you cannot rest.It is necessary to follow a balanced diet.Take the habit of walking and breathing as much as possible.Of course, do not forget about physical effort.

Blitz Councils

More cinnamons are worth consuming.Tea, Kefir, meat, can be added baked with apple.Cinnamon accelerates metabolism and the body can lose 1 kg per month.
The abuse causes fast saturation.And red pepper - overcome the body of moisture, and the metabolism is increasing by 25%.This will help get rid of another 2 kg.