Effective exercises for weight loss in abdomen and sides.

Most important for many is a difficult task that requires a tremendous time and strong willpower.However, for almost everyone to lose weight, weight loss in the abdomen is the greatest problem.When a person reduces weight, the fat seems to leave anywhere, but not from the sides.Consider the exercises that will help remove the stomach at home.

Is it possible to quickly remove excess weight from the abdomen and sides at home?

Some seem to lose weight at home is an impossible task, it is necessary to attract many experts: nutritionist, coach, masses;Buy expensive food courses and training programs.Indeed, if the problem is not in any disease, you can only deal with weight loss only by making certain efforts and using the knowledge that we will give you today.For effective weight loss at home, for example, a narrow waist and flat abdomen, the best choice will be a combination of aerobic and anaerobic stress, that is, it is necessary to change strength and cardio.In addition, 1-2 times a week, it is wise to pump the abdominal muscles systematically.Thus, training at home should be the goal of losing something like this:

• 2 times a week cardio
• 2 times a week power training
• 1-2 times a week that pumps the press (especially or in braid both strength training and cardio)

And what exactly the exercises are in these types of training and how to perform them we will describe in detail later.

Effective complex gymnastics for weight loss and side

Let's start by pressing the press.There is a lot of exercises to pump the abdominal muscles.Some believe that some exercises are more effective than others, but in reality, even familiar and long -term exercises give good results if you do them regularly and monitor the right technology.

Technology of rotating exercises

Repeat 20–25 times.3-4 methods will be enough.The rise of the body lying on the back (for women and men) lifting the case is a great exercise to develop and strengthen the rectum of the press.Technology Exercise:

1. We lie down on the back.
2. We bend our feet in our knees and place our shoulders wide.The feet do not have to tear off the floor during the exercise (this often happens, because your feet serve as a counterbalance and "try to help to get up"), so you can immediately fix them: slide under the sofa, ask someone to hold, etc.
3. We put our hands behind the head or cross on the chest.If you are a rookie you can stretch your hands behind your head and when you climb forward.
4. Please note: You do not need to press the head or neck with your hands.
5. The back is firmly pressed to the surface.Minimize the natural bend in the back.
6. Take your breath deeply and breathe with a round back lift your body.
7. At the top, you should breathe as much as possible, whip your muscles in the press and sit for a long time for 2-3 seconds.
8. After that, we inspired we go down and relax.

It is necessary to repeat 15-20 times, 3-4 methods are sufficient.Of course, the press muscles quickly adapt to any stress and this exercise must be performed along with others or replaced regularly.Of course, for beginners, this exercise represents various difficulties, so you can change it for a few simple options.

Lift your feet lying (suitable for warmth)

For example, you can switch to rotate or lift the case by lifting your feet lying.This exercise allows you to pump the lower part of the anal abdominis muscle.All exercises by lifting your feet always become more difficult for the press than turning or lifting the upper part of body technology:

1. We lie down on the back.The legs are extended.Hands along the body.
2. When he lifts his feet, very often, he tries to take behind, so to minimize this phenomenon, place his hands under the butt and store them there during exercise.
3. We take the breath deeply and with exhalation we tear off our feet off the floor.
4. We medication our feet on perpendicular with the floor, hold this position for a few seconds and start slowly and feel the muscles of the abdomen and lower our feet.
5. In the lower location, it is advisable not to touch the surface so that the load is stable.

For beginners, such a method may seem quite complex, so it is wise to perform one -time lift off your feet.With exhalation, raise one leg to the corner 45-60 degrees, sit forward and lower it slowly.When the first foot touched the floor, you can raise another.Do not confuse this exercise with reverse spin.When we lift our feet, as we described above, we finish training with the perpendicular position of our feet on the floor.On the other hand, the top is necessary to tear the butt from the floor and wind only the lower part of your body on yourself.

Movement for the press "Lokot-Kolon"

There are two possibilities for this exercise in the area in the muscles that were studied: rectum and diagonal muscles of the press.As well as several options with different difficulties.Technology Exercise:

1. We lie down on the back.
2. We take our hands behind the head.
3. The feet can be in one of four places: be bent at the knees and standing on the floor or extend to lying on the floor (light);lying on height (light);Or they can be kept in the air (complex).
4. The purpose of this exercise is to reach the knees with elbows.
5. We will simultaneously turn the case and the legs, that is, we strive to connect them in the middle.
6. If we work with direct muscle, then our task is to touch both elbows on both knees
7. Movement for the rectum press
8. If we want to work out the diagonal muscles, then we should contact the opposite elbows and knees.
9. When we work out the diagonal and gear muscles of the press, it is necessary to touch the opposite elbow and knee
10. If your feet lie on the floor, then we take a greater extent to run the upper body, the lower part is fixed, so the exercise is light and suitable for beginners.
11. There is also a light option when you lift your feet and place them on the floor again.
12. The hardest option is when your feet are distorted along with your body, that is, you pull them to you and straighten them, but do not touch the floor with your feet.

Number of repetitions from 15 to 25, 3-4 methods.

Bar - classic and side

Practicing the bar, according to research, is one of the ten best press exercises. Furthermore, for the abdominal muscles, it shows itself in the most effective way.There are many options for the bar.We will consider two classic species - this is a classic bar and side.Both of these exercises can be performed in dynamics.For example, tighten your feet to the chest, lift your hand, foot, jump and so on.

Classic bar.The bar can be performed in three ways from the simplest to the most difficult:

• On outstretched hands.Starting with outstretched hands is a great choice for beginners
• On the forearms.At the bar on the elbows it is a little harder to keep a straight body, so it is better to work the equipment at the bar on outstretched hands
• On the palms (chat Dandasan).This posture is borrowed from yoga.This is a complicated option that is not always able to fulfill it correctly

Technology Exercise:

1. We put down on the stomach.This is the starting point you need to stand in the bar.But if it is very difficult for you, you can immediately stand in the bar from a comfortable position.
2. Feet lie straight.
3. Put your feet on the socks.The closer feet, the harder it is to perform the exercise.
4. We either trust the elbows or in your palm.
5. We take the breath and crisis out with exhalation at the necessary bar option.
6. In this position, you need to be from 20 seconds to a few minutes.It all depends on your preparation.
7. It is important to monitor your body.Apart from the bar you stand in, the whole body should be one equal line: the stomach is hardened, the pelvis is not filled and lifted, the back is straight, the neck is relaxed.
8. Don't forget to breathe.Breathing should be equal and calm.At least this must be strived.

Lateral bar

This exercise can also be performed:

• On an outstretched arm.Side bar on an outstretched arm
• On the forearm.Side bar on the elbow

Technology Exercise:

1. Lay down to the side.
2. A more complex option is when one leg lies on the other, but this method may seem very difficult for beginners, so you can put your feet in the area.
3. We rise on the elbow or on the outstretched arm and help ourselves with the second hand.
4. Take the breath and tear off the body of the floor with exhalation.You only have to stick to the leg (or two) and the supporting hand: neither the case nor the pelvis, nor the feet should be in contact with the floor.
5. You also need to ensure that your body is one straight line.
6. The support holdings should be strictly under the shoulder.
7. We are left in this position for the required time - also from 20 seconds for a few minutes - and the variable side.

Exercise of the bar begins to take place with a minimum possible time and every time they increase time and add 5-10 seconds.So if you do this exercise regularly, you will easily reach a few minutes.The abdominal muscles get used to the load quickly, so you need to strive to take with different options for exercises, replace and replace them in training, then you can achieve greater efficiency.

Heart compensation to do for weight loss

Cardiovascular training is a complex exercise or one exercise, which our body needs a large amount of oxygen, so that heartbeat and breathing are increased.The heart load is very well trained the cardiovascular system and also helps to lose weight.Heart load includes:

• Run
• Jump on rope
• Cycling or exercise bike
• To run the stairs
• Various jumps and exercises with jumps ("Stars", Gyrt, Cry with jumps, etc.)
• ski
• Various active sports games

At home, you can also take some of these types of activity and use for weight loss.

Rack

Holding with rope is one of the most cost -effective types of cardio and at the same time one of the most effective.In an hour of high training, you can burn from 600 to 1000 kcal.The number of burnt calories depends on your preparedness, weight, age and several other factors.Mutity.This exercise is not particularly difficult, because it has probably been known since childhood.However, it is our nuances that we want to notice.

1. The length of the rope should be convenient for you, otherwise effective training does not work.If you stand in the middle of the rope, the handles should catch you to the chest.
2. We take a jump rope, take our hands out of the hips about 20 cm away and begin to spin.
3. Hands should participate completely in the work and not just brushes, otherwise you will eat them very quickly.
4. We jump on socks, not on the heels.
5. Choose a comfortable shock -boly shoe or shock -absorbing layer and better, and that, as it will preserve your teams' health.

If you jump regularly - every day, every other day, it will be enough 15-20 minutes to maintain good shape.In addition, experiments can be performed with various mask options.This will not only diversify the training, but also make it more intense.We recommend that you watch a video with a selection of different exercises on the rope.

Run instead of the house

Running serves as a great option for heart, which helps to take all the muscles of the body in the work, but for one reason or another, the jelly on the street is impossible.In this case, you can try running in a place that is easy to perform at home.Running on site can become an analogous run on the street or on the path, if you work at high speed, such training has a lot of advantages:

• Does not matter the season and the weather conditions
• There is no need to choose and buy clothes separately
• Less chance to be injured

In a word, you can do anywhere and anywhere.But of course, one very uncomfortable drawback - running on the spot in some factors is less effective if you compare it with a run on the street along the cross.Why?

• No horizontal movement
• No resistance to the weather
• There are no natural changes to the landscape (lifts, downfall, stone surface, sand, etc.)

And for many, this lesson will be pretty boring.It is difficult to run in place for 20-25 minutes.

How to solve these two problems?How to make a more effective and interesting occupation run?You can use music or television for interference, which will diversify the training.You can not only watch your favorite series, but also burned 200-300 kcal in each series.To do a lot of training, you should change various running options: with slow speeds, with maximum speed, lifting knees high, pulling one knee to the chest, etc.Continuous stress changes will not allow the body to adapt and work in savings mode.

Training on a practice bike

The exercise bike is available in each fitness center and it is also often purchased for homework.First, it is small, you can choose simulator even for a small apartment;Second, it has cost -effective prices.Many who want to lose weight have a question: What is more effective - running or exercise bikes.It depends on many different variables: the initial weight in question, age, fitness training, mimicing or running requirements, strength.But in one way or another, the run is much better than fat burning on a bike or exercise wheel.If you hold about 30 km/h.The speed of the simulator can spend about 800 kcal, which can equal an hour jog.In order to be successful in losing weight, especially when it comes to the problem of the abdomen, you need to be patient.It often happens that a person eats properly and regularly, losing weight, but the stomach goes slowly.This is sometimes because of the incision fat accumulates (unlike under the skin, it is deeper and surrounding the internal organs), and it is not easy to get rid of it.Nevertheless, this is not impossible, though you need to spend a little more time and effort.