It just happened that talking about weight loss training means people usually mean exercises aimed at the abdomen.It is understandable, the stomach and the sides are a clear indication of excess weight.But don't forget, the human body is one organism and it is impossible to burn fat on site only in one place and in another not touching it.
When you train and closer to the moment when the fat starts to oxidize, it does it equally around the body.This means that if you diligently train the abdominal muscles, it does not mean that you burn fat deposits only on your stomach.The plus is that if you know what exercises should be done exactly for the abdomen to not only to run fat, but also for the tone of the muscles, then this tone will easily remove a few centimeters from your sides.
How to remove the stomach and side quickly
In fact, the goals of the gyrosigma training are not at all to burn as much fat as possible in one lesson, but to provide more powerful incentives to activate all stored energy.And the energy is just in the form of fat and stock.
You have to make your muscles go well, as they are one of the main consumer energy.The more active they work during exercises, the longer they will recover after them.You will finish training and your body will continue to use fat to recover.This is the secret of the right training.
Therefore, it would not be quite true to recommend only one exercise aimed at a particular problem.Circular training will be much more effective.To use more muscles, but to consider only the problem areas.
If you are ready to work in yourself, let me offer you the opportunity for such training.She's not complicated.If you need quick results, spend it daily for two weeks and you are guaranteed to lose 7-10 kg.
The main condition for getting the result is to train at night (hour after dinner) and after that there is nothing.Drink only water.This is necessary so that the body continues to burn fat and does not use the energy that came from food after training.
Complicated for a beautiful waist
We perform these exercises in the order they are described.For each exercise, we make 4 sets of 12-15 repetitions.
Important!Rest between repetitions for only one minute!Rest between exercises 3-4 minutes
Classic attacks
Load perfectly rear biceps on thighs, deliver the muscle tension on your feet
Stand straight, hold back in the back, put your hands on the belt.Step the maximum with the right foot, go to it and sit down to 90 degrees in the corner and then return to the starting position.Make the required number of repetitions per and then repeat the same with the left foot.
No need to replace the lungs first with the right, then with the left foot- this creates a dangerous strain on the spine.
If the exercise seems too easy, pick up plastic floor bottles of water.
Sumo style short
The best exercise to train the ass at home
Place your feet wide as shown in the picture.Turn your feet so that it is convenient to be in the lower position.Hands in front of you (can stretch for balance) and settle as deeply as possible.Then we return to the original position.
For complications, you can also use a plastic bottle of water, but already five reporter.
Press exercises
No matter how many different opportunities for exercises to train the press you know, only classic spins make the muscle of the press.
Take the position of the lying face.Bend your feet at your knees to 90 degrees and place your hands behind the head.The accented power of the press muscle begins to tear off the shoulder blades off the floor and make a spin in the case.At the top of the exercise, do a 1-2 second break and then return to the original position.
When you perform, try lifting your body solely due to the effort of the pressure of the press - without shit and helping.When you perform the exercise, do not try to touch your knees with your head - just tear off the shoulder blades off the floor.Be sure to try to withstand a short break at the top of the exercise - this significantly increases its performance.For more comfort, you can put your feet on the couch so that they are parallel to the floor.
Allergy
An indispensable exercise to improve posture by training muscle in the spinal column.You get a bonus for the hardened butt and a good load on the muscles of the hips.
Put yourself on your stomach.Put your hands in front of you, hold them straight.Have your feet together.Take the breath and lift the arms and feet at the same time as high as possible.Lies at the top of 2-3 seconds.Return to the exhalation.
Backward push
We will deliver a muscle tone in our hands.Don't be afraid, you never pump huge hands.Even if you want.But to make your hands strong, but you can do it beautifully.And we only need a chair.
Turn your back to the chair, sit down and place your arms (grip on shoulder width) along the brown seat.Start slowly slowing down and bending your elbows.Reduce your fifth level in the position when your shoulders do not become parallel to the floor (for the first time doing this exercise, it will be quite difficult to sink somewhat low. Start with a convenient depth to lower).Keep the elbows straight and do not dilute them very much to the sides.After reaching the bottom, we only enjoy the power of the tricycle, push the body up, lift yourself (with exhalation) to the original position.The exercise may seem simple to implement, but you need to exercise a little to do it really right and feel that the necessary muscles work.
Practice "vacuum".We make the stomach flat
But this exercise will make you work well to process the abdomen, which is hidden under the press and is not visible outside.But it is she who is responsible for maintaining internal organs and does not allow them to stand out.And "vacuum" is the only exercise that trains this muscle
You can perform a vacuum, not only during exercise, but at any free minute.You can sit.You can stand.But most comfortable lies.
To perform the exercise, lie on your back, bend your feet in your knees, relax the whole body.This is the starting point.Then make a strong exhalation and draw your stomach simultaneously as much as possible.After dragging your stomach, hold it in this position and breathe a bit.Do exercises twice to three times in a row.At each next training, gradually increasing the time from 15 seconds to one minute.
This training will take you about 40 minutes.If you have an exercise bike, treadmill or orbit at home, you can work on it for another 20-30 minutes.
Good luck on the way to the picture of your dreams!