To lose weight, it is necessary not only to adhere to the right diet, but also to play sports.As you know, in the belly, the oily layer is formed quickly and burns more difficult than in other parts of the body.But the persistent classes developed by fitness coaches will do their job.There are effective physical exercises for weight loss and sides.Only regular training will help find beautiful forms and get rid of excess fat.
Which muscles need to be derived to get rid of fat in the stomach and hips?
If you know which muscle groups are in a particular part of the body, it will be simple to develop a set of effective exercises for weight loss and sides.
These muscles are in the stomach and sides:
- Outer oblique- It passes through the side surface of the side to the abdomen, works with inclination and turns.
- Inner inclination- Located under the outer oblique muscle, it participates in the corners, slopes.
- The transverse is deep- Passes behind the inside of the stomach side, participates in twisting.
- straight- walks along the abdomen on both sides of the middle line contribute to bending the body forward.
General rules for all exercises
Although it will exactly perform exercises for weight loss, abdomen, sides, hips or whatever - man, woman, girl, child or teenager - so that they are effective, you must adhere to such general rules:
- Training must necessarily go on an empty stomach when the body is relatively long without energy diet.
- Natural.Exercises for weight loss of the abdomen and sides are not performed with dumbbells and other weighting factors, the load is carried out due to the movement of the body.
- If you have chosen simple and easy weight loss exercises, it is advisable to participate daily, at the same time.
- Gradually, the number of repetitions from all exercises must be increased.
- Normally, after the lesson, a slight fatigue becomes noticeable - simple and lightweight at home loss exercises and the sides also make the muscles work, which proves their effectiveness.
Note!It is enough to train 3-5 times a week, but daily classes will give more effectiveness.The optimal number of movements for each exercise is 25-30.It is recommended to repeat them at least 3 times, taking short breaks for relaxation.
A cluster of physical exercises for weight loss and sides
What are the most effective exercises for weight loss and sides?The complex consists of 10 physical exercises designed to perform a home, though for the first time you can get 3-5 exercises from the band.They are simple and light, do not require the use of simulators, suitable for people without special physical activity.To better understand the execution technique, the form of their execution can be uploaded to the computer or watch videos online.
Note!Gym coaches recommend doing in the morning, which contributes not only to corpses but also to rapid awakening.
Before any training, it is recommended to do a slight 5 -minute warm -up.Its purpose is to prepare the muscles for the upcoming loads.To perform a hot -up, you can use the simplest exercises, such as walking on the spot, slopes, etc.
Basic rising
Exercise is performed as follows:
- Lie on your back, bend your feet on your knees, place your shoulders on your width.Give your hands behind your head.
- Raise the basin, the tears away from the floor, as high as possible, increasing the socks.
- Solve for a few seconds and lower the basin on the floor.
Note!When performing this exercise, you do not need to raise your hands with the basin.
"Shears"
"Scissors" - one of the best exercises for weight loss not only of the belly and the sides as well as the feet:
- Lie on your back, stretch your hands along the body.
- Lift both legs to form with a floor of about 45 degrees.Place them at different levels (one above the other).
- Run in the air of movement, such as scissors.
"Lokot-Kollo"
This exercise is performed as follows:
- Lie on your back, bend your feet on your knees.Hands behind the head, bent in the elbows.
- Alternatively, tighten the left and right elbow on the opposite knee.
Exercise can be performed until the muscles are tired.
Slope
Such an exercise will help get rid of fat on the sides quickly, but is also used for weight loss.Performed Standing:
- The legs are wider than the shoulders, the knees are bent.The body is half the occupation.The hands are closed behind the head, the back is straight.
- Stretching the muscles of the type and pulling his stomach inward, slowly to turn the body to the left and right.
In the beginning, the slopes run slowly, but gradually the speed increases at the optimum level.
Simple exercises for weight loss of abdomen and sides are presented above.Even the child will be easily conquered, so as not to mention an adult with a minimum level of physical activity.
“Planck” and “Half”
It is a little harder to perform the "bar" and "half of the bar", although these exercises are quite effective and are used not only for weight loss of the abdomen and sides, but also to strengthen the back.From the pictures you can easily understand how to do them.
"Half Planning"
To perform this exercise, you must do the following:
- Stand in all four in the "dog" posture.The palms and knees rest on the floor.The look is directed.
- Draw the stomach and slowly lift the body, rounding the back.Linger for 30 seconds.
- Return to the starting position.
"Mobile Bar"
Performing the "Planck" exercise is much more difficult than "Half Bar".Despite the obvious simplicity, it is quite difficult to do, since there is a large load on the back muscles.
- You have to stand on a regular "bar", supporting the floor and legs.The body is kept straight, the back is flat.
- Lift the body to the maximum height.Ideally, a hill proves to be the top of which is the buttocks.
- Then return to its original position.
Note!A regular bar has a high performance.According to experts, it is sufficient for beginners to survive such an attitude only for a few seconds, gradually increasing time.If there is pain in the rear during the classes, it must stop immediately.
Rotation "Jogic"
You can use the Hulahup training process, which is also an excellent means of losing weight in the middle.When rotating, the wreath strengthens the abdominal muscles, removes fat on the sides, strengthens the type.As a result, the athlete acquires a slim and mild body without signs of cellulite.
The results of the studies have determined the 3 most effective exercises for weight loss of abdominal and sides with a wreath.They can be executed separately or in a complex.
Note!Before studying exercises using a wreath, you need to learn how to turn it into the stomach in a typical way.
To rotate the wreath in this way, the following will be required:
- Take the starting position: Standing evenly, legs together.
- The hands bent in the elbows are closed behind the head.
- Rotate Hulahup by running smooth circular basin.In exhalation, pull the stomach, inspired - relax the type muscles.
“Rotation of planets”
This method of rotation of the wreath is more complicated than the previous one.You will need to perform such a sequence of actions:
- The legs are the shoulder -shaped, hands behind the head, but are not attached to the castle.
- Rotate the Hulahup, gradually turning the body around the shaft in the direction of rotation of the crown.
Rotation of a wreath with slopes
Only one physically durable can perform this exercise as it requires zeal:
- The legs are the shoulder -shaped, the hands are closed in the lock, straight, in front of the chest.
- Bend one leg slightly on the knee, bending over the body and turning the body in that direction.Rotate the wreath.
- Change the foot and rotate the Hulahup again.
Breathing exercises for weight loss and abdomen
In addition to natural, breathing exercises are used to lose weight and sides, which can even be seated.There are 2 types of technology: Bodyflex and Oxycise.
Distinction
The first technique is designed to enrich oxygen in places where you need to get rid of excess fat.To do this, you must exhale with a deep breath, then a sharp exhalation takes place and the breathing holds for 10 seconds.During the breathing period it is recommended to perform some simple exercise.
Acute andology
The Oxycise technique does not imply a sharp exhaustion.Were replaced by short "pre-congestion".It is necessary to take a deep breath, then make 3 small "do-the-head", exhale deeply and perform "to-out" three times.Thanks to the Oxycise technique, the oblique, abdominal muscles work.
Always thin is very simple if you adhere to the right diet and combine it with physical activity.Regular training will help get rid of fat deposits even in the stomach and sides.The waist will become thin, the stomach is tight and the type is compact.