Weight loss and side family exercises

If they perform regularly and observe the right diet, weight loss and side-family exercise can be guaranteed. Many of them don't need special details, and their skills are simple, even for beginners.

Causes of fat on the waist of men and women

Of all the problems with the character, fat deposits on the stomach and sides are aesthetically least pleasant and most dangerous to health because fat wraps around internal organs, which violates its performance. The main reasons for its occurrence:

1. Improper nutrition. The abundance of sugar, flour, fat products and fast food in the diet fills the excess deposition of the abdomen and sides.
2. Overeating. Even though the entire person’s menu contains healthy foods, it’s too much – the digestive system doesn’t have time to deal with it, it remains in the fold of the intestine in the form of slag. This affects the volume of the lower abdomen. In addition, the huge part stretches the stomach, which also helps to increase the middle and upper abdomen. When overeating, too much energy in the body will enter the body, it has no time to spend it and is deposited in the problem area as a layer of fat.
3. Hormone failure, due to the high pressure, most cases usually occur. Sleep, experience and excessive loading help release cortisol's "fear hormone". Regular abundance in the body slows down metabolism, resulting in weight gain.
4. Drinking, especially lots of beer. This fact directly affects the large stomach only in the sense that a large amount of fluid extends the stomach. A more serious problem is that alcohol inspires a sense of hunger and after consumption, a person consumes a lot of food.
5. age. Women have less fat reserves in their abdomen and waist than men. But 40 years later, when pre-occurrence precursors occur and the production of female hormones decreases, the amount of waist increases.
6. Passive body. Many people think that when you exercise on the muscles in the press, you can get rid of your abdomen. However, if you leave your diet, they will strengthen and increase and stay under the fat tissue, which will make the stomach and sides larger in size.

What exercises should be taken to eliminate the stomach and sides

The best exercises that help to lose abdominal and side weight are considered:

• Heart distribution. They help burn fat throughout the body, including the stomach. These include running, cycling, jumping, "burpee", rising to raised surfaces, walking on grasslands and tracks.
• Basic power training. During implementation, most of the body’s muscles, including those in the cortex, allow you to establish the correct proportions and visually shrink your waist. Furthermore, they are very energetic and start the process of burning fat. These are all varieties of squat, attack, and deadlift.
• Breathing exercise- Due to the saturation of tissues of oxygen and static loads on the muscles, they start burning fat, helping to tighten the stomach: vacuum, twisted with special breathing techniques. They are especially suitable for those born women.
• Locally to strengthen all muscles in the press: all types of twists, tilted legs, bars, static loads.

Home page for simple exercises on the floor

Many people think that it is impossible to put numbers in the well without going to the gym and controlling the coach. In fact, you are firmly eager to change the volume of your waist and get rid of the sides, and you can achieve results at home. The most effective exercises are listed below.

distortion

One of the easiest and most effective ways to tighten the printed muscles is a normal twist.

technology:

1. Lying on your back, bend your legs to your knees, and then extend slightly to the side so that your feet are already slightly wider than your shoulders.
2. Put your hand behind your head and click on the castle at the back of your head, looking only at the side with your elbow.
3. Lifting your shoulders and back from the floor promotes the muscles of the press, and the lower back will still press against the floor. The head and upper back form a straight line, not due to the neck, but due to the muscles in the abdomen. The elbows are looking to the side during execution, without connecting.
4. At the top, you need to fix it for a few seconds and then go down.

Reverse twist

The purpose of this exercise is to strengthen the muscles in the lower press. It is considered difficult enough that not all beginners can perform correctly, you need to do it multiple times. But the main thing is to start, systematic practice will help improve results in a few weeks, but with proper nutrition.

technology:

1. Lying on an even surface, grabbing with your hands behind some support behind the head. It can be a table, sofa, chair or any other furniture legs. You can also press them tightly against the floor with your palms.
2. Bend your knees and even your legs to lift until a right angle is formed between the torso and the legs.
3. From this point on, you need to lift the pelvis up and secure it in that position for a few seconds.
4. Return to the starting position.

Repeat the method 12-20 times, 3-4 times.

Tilting twist

Spitting out zigzags enhances lateral and upward-pressing muscles and helps reduce waist width. The exercises are carried out as follows:

1. Bend the position you lie on your back, bend your legs in your knees, close your hands into the lock on the back of your head, and look to the side of your elbow.
2. Slowly lift the muscles in the upper back, shoulders and head, and abdomen, while the neck does not extend forward.
3. At the top, the maximum turn of the raised portion of the body is made in one direction.
4. Return to the starting position and repeatedly twist in the opposite direction.

Repeat 15-30 times per side, approach 3-4 times.

Side twist

Practice strengthens the lateral muscles of the press. technology:

1. Lying on your back, resting your hands against the back of your head and setting your elbows aside. Press your legs on the other, bend your knees and place them on the floor on the floor so that you can place them on the other.
2. Lift your shoulders and upper back and secure them to the apex.
3. Return to the starting position.

It can be done on the side with the torso and then must be focused on it below.

Perform 20-30 times on each side, 3 times close.

Planck

With help to men and women, bars are considered a very effective exercise, and with its help they not only strengthen all the muscles in the press, but also strengthen the back. It looks like this:

1. It is in a position to stand on the elbows/pals and socks.
2. The lines on the back and legs are straight, and there is a great possibility of standing in that position without bending the back. You can start from 30 seconds and gradually increase the duration.

Practice is recommended at the end of the general training.

Breathing exercises to reduce waist and sides

Breathing exercises, such as BodyFlex technology, are very popular due to their effectiveness. Many men and men who have experienced this technique are very satisfied with the results – according to some comments, the stomach literally "melts" in a few weeks.

vacuum

The most effective exercise is not only supported by respiratory gymnastics, but also by most athletes. It is exclusively performed on an empty stomach with the following techniques:

1. It participates in standing or lying position.
2. Take a deep breath and a noisy exhale.
3. If you stand in the starting position, the body will lean slightly forward. Take the deepest breath, pulling out the stomach as much as possible under the ribs.
4. The muscles of the press are tense, and it is necessary to fix this situation for 8-10 seconds.
5. Exhale slowly.

Repeat 8-12 times every morning.

Over the legs

This exercise strengthens the lateral muscles of the press, which helps the waist become thinner. technology:

1. Lying on your back, place your hands under your hips with your palms.
2. After that, take a deep breath, then a noisy exhale - breathe the highest breath, breathe for 10 seconds, and exhale slowly.
3. Lift both legs 10-15 cm above the floor, making 10 crosses, diluting them as much as possible. Make sure your legs are as straight as possible.

Repeat the exercises 3-4 times.

Stretched side

With the help of this stretch, you can make a more expressive waistline. technology:

1. To place on slightly bent legs, over the width of your shoulders. Rely on your hips above your knees with your palms.
2. Take a deep breath and exhale with your mouth, then take a deep breath again.
3. Without releasing air, extend one leg to the side and transfer the center of gravity to the second. Try to keep your legs.
4. Count to 8, lower your legs and exhale slowly.
5. Change the legs.

Repeat 3 times on each leg.

"cat"

Through this home exercise, the bark and back muscles are strengthened. It only performs:

1. The posture on the palm and knees was caught.
2. The deepest breathing is carried out, and the breathing continues.
3. Bend your back as much as possible, in this position you need to linger for 8 seconds without exhaling.
4. Exhale slowly and return to the starting position.

Abdominal weight loss course

It is believed that men and women who use weighting agents are very effective in practicing. They are very energy-consuming, so fat burning occurs in addition to muscle training. They can be divided into basics, during which many muscles function and are isolated throughout the body, i. e. only the abdominal muscles.

Basically including:

All types of squats: With narrow and wide legs, plie, sumo. If you use dumbbells, the squat of the pliers is most convenient: the weighting fixes, lowers the two straight arms, puts the legs on the sides, the knees and feet in different directions, and the back is straight. You need to squat at such depth until a straight line is formed between my knees and hips that is parallel to the floor. Repeat the method 15 times, 3 times. If using a rod, separate the legs and shoulders, slowly squat down and backward, not allowing the knees to move forward - the legs of them should be bent at right angles. You need to get up quickly. The number of repetitions for a single training ranges from 12 to 20, i. e. 3-4. With the help of a squat, a person receives round elastic hips and tight legs in addition to the beautiful press.

All types of stand polesAnd: on straight legs, bent, and there are heavy objects on your shoulders. When performing a standing thrust on the legs, you must place your feet over the width of your liver, keeping your back straight and tilting forward, tilting your pelvis as back as possible, and the legs can bend slightly at the knee at the lower point. The technique of performing and exercising "good morning" (tilting the cargo on the shoulder) is the same, only the weighting agents are positioned differently. The number of repetitions is 12-20, 3 methods.

Length- Hand hold dumbbells or on the shoulders to perform. Take a huge step forward and sit down with your flat back until the knee of the hind leg on the floor, return to its original position and replace the leg. The number of repetitions per leg is -12-20, 3 methods.

The most effective insulation exercises in the media include:

1. With transverse pressure of the cargo. It is necessary to lie precisely on the side, lean against the lower forearm, start the back of the back of the head, and then twist and lift the legs with the weight. Exercise pump side pressure so that the waistline is expressed. Repeat 30 times per side.
2. Lift your legs with the goods. It is necessary to lie on your back and place your palms under your hips. Between the feet, squeeze the load and raise the legs 15 cm to make them circular motion. Perform 12-30 times.
3. Planck and cargo. During the workout, the back is enlarged with extra weight.

As an extra weight, you can use special sports balls, homemade pillows stuffed with sand or other heavy objects.

Recharge the belly and side weight loss

If you specialize in 10 minutes every morning to charge, you can significantly reduce the volume on your waist and sides after a few months. Recommended exercise plan:

1. Vacuum - 10 repetitions.
2. Jack's Jump - 1 minute.
3. Burpee - 10 repetitions.
4. Any twist - 3 ways.
5. Planck - From 1 to 8 minutes, depending on physical ability.

This daily warmth - not only promotes weight loss, but also improves overall goodness, strengthens immunity and accelerates metabolic processes. The body performed before breakfast will fire the body and is already active in the metabolism of the first meal.

Mandatory exercise rules

In order to train your abdominal muscles for maximum results and benefits, you must follow these rules:

1. Do some exercise after eating, but not immediately. Those who perform correctly on an empty stomach are only effective if this situation is met.
2. Exercise techniques are very important - the twisting of the weighting agent must be performed at a slow or medium speed, controlling the posture - the back should be straight and straight, not round. At its most moments, you need to fix it for a few seconds.
3. Training can only be successful in regularity.
4. Without exception, products that cause fat deposition on the abdomen and sides, reduce partially to normal effects will be the opposite: the muscle will increase, and the fat layer will remain the same. Ultimately, the overall waist and abdomen will increase by an average of 2 cm.
5. If several types of physical activities are combined immediately, the maximum results can be achieved: weighted, anaerobic training, and walking.
6. When you do your exercise, you need to breathe correctly: Before you start, you need to hold your breath, exhale at the most difficult point - exhale, then inhale again, and then return to its original position.