Deposits of oil layers, waist and abdominal deposits are the most common problem of women and men with metabolic disorders and inclined to overwhelm.To start the fight against excessive transition texture on the stomach and the parties, in the first place We need to start eating properly and make a fat exercise complex that contributes to the "drive" of additional pounds.
It is important to understand this The body simply does not know how to lose weight in a particular part of the body.Usually, the oil already goes down the top: the face, then the chest, stomach, waist, hips and calves are slowly leaves the chest.Exactly Therefore, you should do exercise to download all the body to lose weightand download the press to lose weight, as well as to make endless trends to the parties A typical error to lose weight: If it is possible to tune the muscles with these exercise, which will increase the muscles, the old layer of oil will remain in the same place as a result of only further growth.Therefore, to lose weight, the sides and the deposits in the abdomen need to be overcome.
It is a mode without rational nutrition, that is, without harmful foods, not the latter in the latter, the belly and the part of the parties.After weight loss, the food should be balanced, protect the correct level of metabolism in the body, regular training and power for daily lessons. Food during weight loss, not just two hours before training and not later than two hours.Thus, in the most problematic zones of the body - the waist, hips will be restored by burning the body inside the abdomen.
To lose weight, cardio download will quickly bring abdominal muscles to a tone and is extremely effective with light power exercises that helps the body already get rid of oil. Aerobic training, cycling, morning or evenings, swimming, rope exercises - All this will help you to disperse your heart muscle as soon as possible and to lose weight quickly, including the rapid weight loss, including in problem areas.
You must train three or four times a week to lose weight in the waist, parties and abdomen.Coach It is recommended to regularly regulate classes for gradual growth in the complexity of trainings regularly to lose weight.Thus, the body will not be used to the same cargo, that is, it will not adapt to the terms and will not stop the weight loss process.
Workouts for the parties and abdomen at home
Is an obligatory element of any training Warm-up, both men and women must start any exercise complex to lose weight.When carrying out combinations and downloading the mastura, it is a hot-catching muscles that make masturics in their masturics.Then you can start training to learn the volume of belly.Often, they include only one rug and a standard movement set that needs its own weight.You can also buy a large gymnastics ball that will help you lose weight in the press and sides by protecting the balance.Great here:
- twist,
- Planks on elbows and palms,
- squeeze legs,
- Twins.
It will be even more effective to combine several types of simple exercises. Repeated exercises to lose weight without fanaticism and overload and lose sideways, thinking of thinking of every muscle.Approximately 12-15 repetition of a training with 2-3 approaches is suitable for weight loss, 18-20 times 3 approaches are ideal for weight loss.These figures change weight and vary according to the initial level of other individual indicators.
Effective exercises for women
Effective exercises for women to lose weight and parties at home are a collection of simple actions that any woman can do without special training, device and money costs. This training program can lose weight three times a week and you can do to lose the parties and if you like and more.The main thing is to separate enough time to relax the muscles.
- Twisting the upper body
Turning our feet in the back in the back, putting our feet on the knees, turn our hands back to the head, spread the elbows to the parties.We pull our elbows on the knees, and we are eager to the muscles of the press.We do not strain the neck and the head and do not take our hands.The review is directed to the ceiling.Do not forget deep breath and permanent muscle tension in the exercise of weight loss.
- Bump in the whole body
We put our hands back to the head of the head.Slowly, we are grinding the bottom and upper parts of the body, and closing their shoulders and knees on weight.We return to the starting position on the floor, we repeat the sides and the exercises to lose weight.
- Biced with a knee touching the "bike" or the opposite contribution
We twist the lower and upper parts of the body, we touch the right elbow of the left knee, and at the same time we pull the left elbow and pull the right leg in front of our right leg.We stretched the legs without landing on the ground, we repeat the exercise to another part of the body to lose weight.
- To draw bent legs
Another effective exercise to lose weight in a lie and lose hips.The upper body is relaxed, hands are divorced and squeezed to the ground with palms.We draw our knees chest, then we stretch the ground.Muscles should always be tense during training.
- Starting straight from the
A flat body in four limbs should be kept as long as possible.The pelvis cannot be very high or raised: the head, back, hip and caviar should form a straight line.If you last on this position, the oil is burning faster.Each time in the bar must be increased to lose weight quickly.
- Lift
In a lie in a state of a carpet, make your hands under the hips and without a hurry to raise the feet of 90 degrees.How many times are repeated, the first results of weight loss will appear.
- Lift
We lie in the side to press the floor and body of the foot.We are based on the elbow, put the other side in front of us.Lift your foot to 90 degrees.Exercise to lose weight should be carried out without rush, feel the work of the abdomen, waist, hip and do not forget to breathe deep.After 15 elevators, we lie on the other side and repeat the exercise in the other part of the body.
- Shoulder bridge on the leg at the right angles
Effective exercise to fight the oil sheet in a fatty situation.Let's seat our knees in the right angle, we comfort your shoulders and feet on the ground, our hands are sleeping along the body.Raise his waist and back from the knee below the bottom of the line below the slope.We set the abdominal muscles and as far as possible, make 10 breaths a period, gently down from behind and repeat exercises 3-4 times for rapid loss.
- Scissors
We lower the twisted knees to the sides on the back.We're not in a hurry, the breath is quiet, the maximum time.
- Watching the footsteps
Effective exercise to burn fat, harden the abdominal oblique muscles and learn a thin waist.The knees are bulging on the back we are stretching behind.Hands along the body lie on the floor.Alternatively, we bent the body with one side of the body, stretch our right hand to depth as much as possible, and then make our left hand to the fingers of the left foot left.Waist, back and weapons work.You cannot strain your neck.We breathe deep, we act carefully and feel how the abdomen and dorsal muscles work during exercise - a sure sign of weight.
A number of trainings for men
Men need to choose a look at all muscle groups to lose exercises and abdomen to lose weight. The tension of more muscles, the body's energy is spent faster and the oil reserves are burned, including stomach and sides. Men should not wait for women, such as women without proper nutrition and waiver of bad habits.Comprehensive work - you need to remove oil from the side and snow with training and power mode.
Repeat the exercises because a person needs 20-25 times in the average pace, and the approaches may be 3-4 depending on their physical training.Every day is better to deal with a quick result and combine this training by walking with bikes, obstacles and other types of heart loads.
What exercises to choose a man to get rid of the round belly and output sides?
- Wrapped flat, with bent knees
We extend the elbows to the knees that draws our knees;
- Twisting on a sloping surface
We stretch the elbows completely, correcting the body on the pitched benches;
- To push with high lifting from the floor
We put our hands on the ground, we raise the feet to a chair or bed.We make benches under the slope, the body is flat and stacked, it is extremely important to lose weight;
- Dumbbells tote standing dumbbellings
Once your feet are slightly widespread, it is slightly wider than the shoulders we are already spinning in the angle.Hands with dumbbells lift a narrow grip from the hips to the chest, the elbows are pressed on the waist.We rush the elbows to avoid pulling the muscles of the hands and do not carefully twist.In this case, we train the training stomach and horses for weight loss, do not forget about breathing techniques;
- Lungs forward to the bench
We hold the talk position in the same position, we hold the dumbbells in the hands of the dumbbells in their hands, lift one leg on a foot, press the foot right in the right angle, press the dumbbells to the level of the eyes.We return to the beginning position, we repeat the exercise to lose 15-20 times in each leg;
- Pull legs on the right angles of legs
We rest in the horizontal bar, lift the body, we worked in the right angle of the lower body, because of the abdominal muscles;
- Plank in the palms with a knee pull
We prepare a standard stick in flat hands and apply to the chest under each knee as an alternative.This load is ideal for weight loss;
- Plank with Dumbbells
Standard flat hand exercises are complex with dumbbells in the hands they relax in palms. We rest in three points without bending your back and feet, and alternatively, start with each elens on the back of the pipeline with tension and press.Exercise is extremely effective to lose weight in the abdomen and the sides if you do slowly and confidence.
Best exercises for beginners
How to lose weight inside the sides and abdomen?The question is especially in the summer, when the rest of the sea is inevitably approached, the parties and the stomach grow inevitably. It is better to choose a balanced monodot and a special physical exercise complex for a blitz-tour with oil deposits in the stomach and the partiesWho will help you lose weight.Breaks immediately we can talk to weight loss for several kilograms in a short time, this mode is seriously prohibited in the month.
Physical activity should not be limited to pumping press and hips, so it is better to act thoroughly in such a short time.For example, in the morning, the evening is better to make a small 50-minute exercise for all muscle groups after swimming and meals To disperse the heart for the fast burning of oil in the stomach and sides.The main rule of weight loss: not two hours before and after training.
The best exercises for beginners, waist, more than waist, abdomen;
- Bump on a gymnastics ball or carpet
The classic twist is described above, but if you fit in your hand, exercises can be changed to lose weight quickly.We lie on the ball with your rear, and the legs are bent at right angles, rest on the ground - this is our only support in this training.We put the hands behind the head with the diluted elbows and to prolong them, feel the work of the balance and abdominal muscles;
- "Table" training
Straight in arms and legs are a "table" bent in the right angles.We do not lift our heads above the body.The body should be on the same line from the knees to the shoulders.Then alternate the rise of each foot above the body;
- Filled jump
In the straight hands, they enter the bar, first, the other, the other, straight legs, and correctly, make a leg, make a leg, make a leg.We repeat this effective training to lose this effective exercise 10 times for each leg;
- Lungs with bench
In the correct case, our hands raise the level of temples with dumbbells, and the elbows are squeezed.We pull one side forward and we hit the dumbbells in the hands above your head.We stand in the start position, we bend our hands on the elbows and take a lunge to the other leg by raising the dumbbells.Trying to lose exercises without rushing to lose weight and study the abdominal muscles;
- Free hand lifting sidebar
We lie in the side, pressed the upper leg, we will be in the sidebar with a flat elbow and a stand emphasis.We lift your free hand, and we pull the bar in the abdominal muscles and pull the waist in order not to bend.We breathe equally and maintain 20 seconds, then change the side and click on the other side of the bar for the other side of Torson's other side;
- Plank with the sides of the legs by swinging to the sides
In the right angles, we are in the ordinary stick in the elbow tilted.Alternatively, we raise each leg, we are away from us and let us be in the bar.The most important muscles to draw abdomen and hips are working.
How to get fat after birth
How to remove the abdomen and sides after childbirth?First of all, young mothers should follow health and mood - proper nutrition, strong sleep and vitality of the spirit - this is the first aid of early weight loss loss after this child.But young mothers will not eliminate the rounded parties and the stomach, you need effective exercise for girls after birth for weight loss and tonic muscle.
It is believed to be the damageWith a doctor's approval, cartoons can start in about a month after natural birth, if my mother carries a lifestyle quite active before childbirth.It will be possible to start cleaning the stomach and the parties with less mobile women in the work after a month and a half after birth.You will have to wait until the first exercises to lose weight from the operation to a Caesaryan part, to lose weight about 2.5 months.
Professionals give advice Young mothers begin to be physically affected by regular performance of "vacuum" exercise To remove the stacked fat deposits of the abdomen and the parties.This breathing gymnastics from Yoga will help strengthen the weak and stretching abdominal muscles from the inside to lose weight.With the right breath techniques, the front abdominal wall gradually comes in tons, normalizes disobedient pressure, and the volume of the abdomen is significantly reduced.
In the first stages "vacuum" should be preferred in a solid surface, preferably in the morning, empty stomach, even to the first glass of water. To make a "vacuum" in a correct way, You need to bend your knees and spread your arms to the sides.Then You should breathe a deep breath and breathe all the air accumulated in the abdominal cavity, clarify all the abdominal muscles during exhalation.In a deep exhalation, the chest should be opened and the stomach was drawn under it.Do not rush, take care of every abdominal muscle when you breathe.Repeat exercises 10-15 times.The deeper and longer actions, the young mother will be able to lose weight.
Need to emphasize using a more active weight loss exercise after childbirth The same actions that are suitable for all women to reduce the volume of fat in the stomach and the parties:
- to twist on the floor;
- Lying hips elevators;
- Lift straight legs stretching behind;
- Raise straight legs stretching on the sides;
- All types of wooden species;
- Squats against the wall.
Do not forget the breathtaking technique, it needs to strain the muscles of the abdominal muscles, waists and backs and feel the first results of weight loss.