The best exercises to lose weight and sides

Weight reduction is a long and systematic procedure that requires constant efforts, will and perseverance.To reduce weight, it is necessary to create an individual integrated program for yourself, which will help you lose weight in comfortable mode, without causing stress and faults.

Special exercises to lose weight and the hips will help reduce fat mass, which is located, first of all, on these risk areas.It is necessary to make the classes constant, following the suggestions of your body.

Excessive weight factors

It is possible to perform physical exercises to remove the stomach, but without eliminating the causes of this state, these measures will be temporary.At the end of the classes, the weight will return to the previous places, perhaps even with a slight increase.

The main causes of fat deposits on the stomach:

1. Deterioration of the metabolism.The slowdown in the age of metabolism leads to the deposition of extra centimeters in life.The female floor suffers from these symptoms more often than men due to the characteristics of the body structure and the distribution of subcutaneous fat.
2. Genetic predisposition.The characteristics of the accumulation of the fat layer are closely related to the genetic predisposition.If the closest relatives have problems with excess body weight, you must think of the same development as your body.
3. Hypodynamia.A small amount of physical activity, which is lost in front of the long views of TV or office chair, leads to an excess of gradual energy.It gradually accumulates in the body, settle on the sides in the form of extra centimeters.
4. Excess food.The daily diet should normally contain all the calories you spend during this period.With this relationship, the weight will be stable.If you cannot spend the number of calories you use per day, they remain inexplicable and are deposited for a long time in the form of an extended layer of fat.
5. Incorrect posture.  The exercises to reduce the stomach will have the adequate effect if you keep your back irregularly during seats.When the muscle corset on the back is weakened, the shoulders go on, forming a constantly curved back.In this position, abdominal muscles also weaken, allowing this area to increase freely.
6. Physical pathologies and stress.The long -term stress effects force the body to actively produce a hormonal cortisol.This hormone allows the body to think of an emergency, therefore it starts to actively accumulate fat deposits to survive in negative conditions.In addition, the formation of large volumes in the center of the body can affect the presence of oncological neoplasm in the breast, increased blood pressure, problems with the cardiovascular system or diabetes.
7. Weakening of the muscle corset.It is necessary to constantly maintain the muscle fibers of the abdominal wall in a tense state, otherwise an increase in the layer of fat begins in this area.
8. The fluctuations of the hormonal background.Even when using the most effective exercises to burn fat on the stomach, age -related changes begin to occur during menopause in women.Hormones play an important role in the distribution and increase in the fat layer, so it is necessary to deal with it in advance.

Knowing the reasons for weight gain, the fight against the format format becomes easier.

Common mistakes and ways to solve them

Some general rules should be followed:

• The influences on hands, legs and back should also be present in the daily training program;
• Regularity is the key to a successful weight loss;
• Diet is an important part in a complex effect on the weight gain.

It is also worth noting that the printing, as an option for weight loss exercises, is inappropriate.If you start eliminating muscle fibers on the stomach, giving them energy and increasing them in size, this will lead to its further increase.In addition, if there is a desire to eliminate deficiencies in this sector, then you cannot do without a review of the eating habits.You have to use a complex in which there will be an intense combustion of fat in the problematic area.

Classes with various forms of weighty agents are not included in a complete program for the combustion of fats on the stomach and sides. This type of gym load is suitable only for increasing muscle layer and only increases the central part of the body. This is the reason why it is not advisable to use heavy shells in these integrated programs, having the aim of changing the volume of the abdomen in the smallest part.

Eating habits and ways to change them

Even the most effective exercises for losing weight and the sides will be inappropriate if they do not regain their eating habits.One of the favorable weight loss points is a change in the diet in favor of proper nutrition and dietary products.

It is necessary to follow some rules:

1. Fast carbohydrates must be removed from the diet or reduced to the maximum if it is impossible to abandon them.These products include sugar, white variety of bread and pastries.
2. Reduce the quantity of salt during cooking, reducing smoked and salty products and semifinated products, which contain a large amount of this element.This approach is justified due to salt properties to delay a large amount of fluid in the body, due to which swelling, weight and volume increase are formed.
3. Reduce the size of the food consumed at a time, but a change in the frequency of food techniques in the broadest direction.This frequent nutrition will increase the power of metabolic processes and contribute to a successful weight loss.
4. Together with the exercises for the abdomen and sides, you should increase the need for water, using at least two liters of pure water.This approach helps to improve the activity of the digestive process, improve food digestion and reduce the volume of the abdomen.
5. Replacement of products with a large amount of fat in the composition of low fat analogues.All this applies to meat and dairy products -caseari, fish.It is worth replacing fatty foods with low fat, as it immediately begins to positively affect the condition of the body.
6. It is necessary to replace cooking methods.It is necessary to give preference to methods such as steam, extinction, cooking and cooking.It is worth abandoning the kitchen with frying.

In the event that there is no way to radically reconsider your eating habits, it is necessary to significantly reduce portions and divide the daily quantity of food into different meals.This approach will also significantly affect weight loss.

Rules for good gymnastics lessons

In order for the most effective exercises for weight loss and sides to achieve their goal, it is necessary to create a certain code of conduct for you:

1. The most productive are morning training.After awakening, the human body needs an influx of energy, which is usually taken from breakfast.If you train before the morning meal, the energy to perform exercises will be spent on fatty reserves and not by food consumed in one day, as in the case of evening training.
2. Refuse heavy shells when training is performed.Otherwise, the increase in muscle mass will adversely influence volumes.
3. The most decisive factor in the exercises to get rid of the abdomen and the sides of the insured conditions is constancy.The attendance of the complex depends on the body adaptation rate so that it requires its gradual increase.The main criterion of a correctly completed training session is a sense of moderate fatigue.If the effort is strong, it is necessary to slow down the load for a while.
4. Cardiiral training should be the base of the domestic complex to get rid of the abdomen and sides, since they are the ones who give the maximum burning of the fat layer.
5. The attendance of the training complex should be selected individually.If for an unprepared person an adequate load will be three classes per week, with the development of physical resistance, the quantity increases to five.
6. The training complex to reduce the volume of the abdomen and sides should include at least four exercises of various nature.A circle is the execution of each movement on average thirty times.The training complex includes three to four circles.
7. When it is fulfilled to these rules, a decrease in the volume of the abdomen and other parts of the body will take place at a suitable pace, without causing overloads and faults.These tactics are considered the most favorable, as it allows you to achieve the goal without overvoltage.

Complex morning gymnastics

Simple exercises to remove the stomach and sides must be performed in the morning.This approach will show its effectiveness, since it will be the most effective in terms of reducing the quantity of fat, since the active consumption of the energy reserve begins with old deposits.

Basic laughed

• The site for the use of this type of exposure will need to regulate;
• The legs must be maintained in a bent state, putting them half a meter from each other;
• The hands can be removed under the back of the head, having previously tightened the fingers in the lock;
• Having inhaled, to raise the pelvic often above the surface of the floor;
• After exhaling, you can finish the exercise by returning to the original rack.

The hands must be kept relaxed.This requirement aims to ensure that the pelvic part of the body increases due to the effort of the muscles of the front abdominal wall.Three circles per day are required, one of which consists of twenty movements.

Increase in the lower ends

• The surface under the back should be as hard as possible in order not to damage the lumbar region;
• The hands can be removed under the buttocks;
• The redeemed lower limbs must be raised on a non -space;
• When the legs are at the highest point, it is necessary to repair them in this state for five accounts and then slowly return to the basic position.

Three circles consisting of fifteen movements will prove to be a fairly effective exercise to remove the stomach.It is necessary to try so that the movements fall in the rhythm of breathing, so the exercises will be as useful as possible.When the movements do not cause severe stress, it is necessary to slightly change the technique: stop the legs not at the highest point, but a little lower.These stops cause maximum activity of the muscles of the front abdominal wall.

SCISSORS

• Lie down on the hard floor;
• The lower back must come into contact with the floor to exclude injured situations;
• Filter the press muscles;
• The legs must keep the canopy in a straightened state;
• This provision will be considered initial;
• You should move your legs simultaneously in different directions: one su, the second at the bottom;
• Each leg is not based on the floor when lowering it;
• The optimal height for the highest point of lifting the legs is the corner of forty -cinque degrees;
• After adaptation to this type of movement movements, you can make more complicated: every time you have one leg for another, imitating the scissors movement;
• A circle of training is ten repetitions, three rims will be a sufficient load in the initial phase

The exercise of "scissors" favorably influences the state of the muscle layer on the stomach, especially below, where the most vulnerable area is located.

Turn

In the most effective exercises to lose weight and this complex are also laterally:

• You should start the exercise in a standard position;
• For maximum efficiency, it is necessary that it is in a semi -Shower;
• The press muscles are brought to an active state, so we tighten and pull on the stomach;
We carry out the body in the left direction, at the maximum turning point, we fix the pose for a couple of seconds, then addressed us to the starting position;
• Turn the body in different directions, while the lower part does not move;
• The number of shifts - up to thirty in each direction per circle;
• Such a complex can be a transition from one exercise to another to give a break to the body.

The curves can be combined with inclinations when the case is leaning in different directions from the starting position.This will help use the muscle layer on the problem of the problem.

Airplane

• Place in a knee position, the palms rest on a solid surface;

• The head is in a relaxed state, the face looks at the floor;
• When the muscle layer is stressed, the stomach is strongly pulled on the spine;
• Lower the body to the lower position with the slow flexion of the hands in the joints of the elbow;
• The lower position should be recorded thirty accounts;
• Subsequently, it is necessary to improve the lower limbs, performing a regular transition towards the next position;
• Delay for other ten accounts;
• Go without problems to the initial rack, preparing for the next circle.

The bar and its derivatives are a good exercise on the combustion of fats on the stomach.In a daily complex, it is necessary to perform up to five circles, depending on the initial preparation.

EMPTY

The vacuum complex is rightly called the most optimal exercise that burns the abdomen.The technique of its execution is simple:

• Inhale a large portion of air;
• Then push all the air existing from the lungs hard;
• At the same time as the house, it is necessary to draw the abdomen, lifting it up to the ribs;
• Retain in that position for a period of ten seconds.

Over time, the duration of the moment of detention of the breath should increase, this is a good indicator of the effectiveness of the methodology.

This complex is basic, therefore it is suitable for people with minimal activities in terms of physical effort or without at all. The frequency and duration of the elements must be installed individually.You cannot immediately try to do the exercises up to full loss of strength: regularity and moderation are important in weight loss tactics.So a good result will be evident through a small interval of time.

Elements for the use of the house

The most effective exercises for burning fats on the stomach and sides are suitable for use at home.It is impossible to accurately say the optimal figure for the quantitative repetition of the elements, this should be calculated with an individual approach.The repetition of three circles when using any type of exercise is considered the best option.

Simplified exercises:

1. Walking on the spot.For warm, you have to walk firm, lifting your knees as close as possible to the stomach.The amount of inhalation to the lifts of the legs should be from one to four.This sequence will set the body to the classes.
2. Planck.The starting stand is standard - on the elbows and on the socks.It is necessary to filter and relax the muscle fibers in the abdomen in turn, while it is advisable to make movements at a slow pace.
3. Pelvis lifts.The situation for this type of gymnastics exercises is on the floor.It is necessary to raise the pelvis over the floor.The movement at the culmination of the ascent will be the most favorable implementation.
4. Mahi's foot.The training stand is standard, the feet are nearby.It is possible to lift the limbs of the front, posteriorly and both sides.
5. Mahi with the foot that lay.It is necessary to lie on one side and rest the lower hand on the head and create the upper support.The increase is not performed quickly, at least ten movements.
6. Squat.There are two rhythms for the use of squats - slowly, in this case they will serve as an excellent hot complex and quickly, which will be a good cardio training.

These are these exercises that must be done to remove the stomach at home.If you do everything regularly, living a pleasant effort accordingly, this will lead to excellent results.

Training complex using a circle

Using a circle as a shell for the ability to practice at home, it is possible to reduce the number of fat deposits of the body center.Regular training that uses a circle replaces an entire training complex, as they support the muscles of the abdominal wall in good shape.Furthermore, when performing elements with a circle and other body muscles are in long tension, which is well influenced by the general tone of the body.

Fat combustion classes in which a circle must be used:

1. Yogic rotation.The initial stand is made based on the standard scheme: the strap strainers near, the arms are raised.For greater efficiency, it is possible to connect your fingers in the blockade and place them on the occipital region.To produce a smooth rotation from a circle, a circle is considered for a rotation performed.In total, these rotations should be in the eighty interval.The respiratory movements must be observed, since this is important.Each breath should be accompanied by the tension of the press muscles.When the exhalation is made, you have to wait a few seconds before taking breath.
2. The rotation of the planets.The initial stand is also standard, however, for this type of load, it is necessary to slightly arrange the legs, about half a meter from each other.Circular movements take place in the direction from left to right.After establishing the normal rhythm of the circular movement of the frame, it is necessary to start turning the body in the same direction.
3. Heavenly Stalka.This is the exercise of the combustion of stomach fats is not easy in terms of long -term execution.The initial installation is on tiptoe, the hands are raised and closed in a lock.The rotation of the circle should occur for as long as possible to obtain the effect.
4. Static rotation.A fairly common exercise is more suitable for cardio training than for the combustion of active fat.The initial stand is the same, no strengthening is required.It is necessary to keep a rotating shell for a long time in the abdomen or slightly higher, following the breathing movements.You cannot help with your feet in the rotation process, all movements are performed with pelvis movements.

Usually a circle is a good simulator for weight loss, but still has its contraindications.It is not possible to use the circle during menstruation, pregnancy, immediately after the functioning of the Caesarean section.Diseases of the liver, kidneys and pelvic organs can be a serious contraindication for these classes.

Results

It is completely possible to reduce extra kilos using weight loss exercises, especially if you can perform them without leaving the house.A wide variety of complex programs will help you choose the most effective classes to choose the entire spectrum.You can develop your special training program, which will take into account the individual characteristics and focus on the training of the problematic areas.The only condition for the weight loss of success is regularity, since with a great gap between the classes, all the results achieved will disappear quickly.