From this article you will learn several exercises for losing weight and sides

Stopped getting into their favorite things that were at the time just recently?There were ugly barrels, which is why confidence in its perfection disappeared?Every second is faced with this at different stages of life.Today, more than 60% of men and women around the world are dissatisfied with what they see in the mirror daily, and are intensely looking for options for how to cope with the problem of excess weight.

Want a flat tummy and a beautiful waist?Exercises for losing weight of the abdomen and sides are an excellent solution for those who dream of returning harmony.In combination with a balanced diet, you will achieve fantastic results much faster and more efficiently, which will remain with you for many years.

Why the weight is growing

Minor fat volumes are a norm for any person.It provides protection of bones and organs from hypothermia, any effects from the outside.Excess deposits is already an occasion for anxiety.You can get rid of them with training and, for example, a captivated diet.But before you draw up a program of exercises and determine with a dietary technique, you need to know for what reason the weight “climbed up”:

• Reduced metabolism.The older a person becomes, the slower he has metabolism.It becomes much more difficult for the body to digest the incoming food, which gradually leads to a set of excess weight.Perhaps you have noticed many times that your loved ones, friends eat a lot of fat, sweet, while the figure remains as slim, and you begin to get in, like on yeast, from any bun.This is precisely due to the metabolism, which is normal in the first case, and the reduced - in the second;
• Genetic predisposition.Scientists have proved that the presence of fat deposits in the body is directly related to human genetics.If relatives on the older line suffered from increased body weight, then you will have a predisposition to excess fat;
• A sedentary lifestyle.If you are moving little, do not commit any, even the smallest physical exertion, then inevitably you will gain at least a few kilograms that it will be very difficult to cope with this schedule;
• Overeating.Any overeating is the main cause of excess weight.In particular, if it is combined with a sedentary lifestyle, fat will accumulate several times faster;
• Incorrect posture.Constantly stooping, fat will gradually accumulate in the abdomen.To avoid this, you must constantly keep your back straight;
• Hormonal changes and failures.When a woman or man reaches adulthood, serious hormonal changes occur, various malfunctions are also not uncommon, inevitably entailing body weight.

Why is it important to do exercises for a thin waist and flat abdomen:

• The threat of increasing cholesterol.With an increase in body weight, the percentage of cholesterol in the blood also grows.Its excessive content leads to poor health, emergence and development of many serious diseases;
• The risk of stroke and heart attack.This applies to people who have reached the age of 40 with an index of body weight-more than 30. In this situation, the work of blood vessels worsens, the load on the heart increases several times.All this in the complex gives additional risks, the likelihood of strokes, heart attacks;
• Slow down circulatory.Accumulating fats create an enhanced load on the internal organs.As a result, nutrients come much worse, blood circulation slows down, which ensures a deterioration in well -being, increases the risks of the development of cancer;
• Reducing immunity.Excess body weight leads to a deceleration of metabolism, a violation of the hormonal background.The body weakens and becomes much more susceptible to various colds, viral diseases.

It is important to remove the stomach and sides with the most effective exercises not only for a beautiful appearance.This is also useful for the health of the whole organism.There are some medical indications in which physical activity is vital:

Effective exercises for losing weight and sides:

• Home training must be carried out regularly;
• Absolutely all parts of the body are involved;
• For greater effectiveness, a competently compiled diet is realized.

The muscles of the abdomen and sides form a peculiar "corset".The work of other muscles that are on the back, buttocks, and the inside of the hips depend on their state.Only a competently composed set of exercises will always keep the body in perfect condition.The results depend on the initial amount of fat deposits and human mood to reduce weight.

Before choosing suitable physical activity, it must be remembered that any motor activity in combination with a diet gives a comprehensive effect, and does not affect only the selected areas:

We offer you the following exercises that will help at home make your waist and stomach elastic and without a single fat.

Twisting:

• We lie down on a soft gymnastic rug.We bend the legs in the knees.It is necessary that even in a bent state, they stand evenly on the surface of the floor, with the whole foot;
• We put our hands behind the head;
• We inhale deeply, and begin to lift the upper body.Each rise is necessarily accompanied by exhalation;
• When lowering the body body, we slowly inhale.After the back is completely on the floor, we repeat the exercise again;
• We make 2-3 approaches of 10 repetitions.

This is one of the main fitness exercises for working out the abdominal press.It is popular with experienced athletes and beginners.Accessibility, simplicity of execution makes twisting for the press universal exercises.Indeed, in order to effectively work out each muscle group, there is no need to visit the gym.According to this, the exercise is one of the most common and is very popular today.It is not considered the most effective, but the bark is remarkably worked out.If you competently combine it with dietary nutrition, you will very quickly notice the excellent result.

Return twisting:

• Lies with your back on the gymnastic rug;
• We have the legs so that they are perpendicular to the floor, while the feet are located completely on the surface;
• We put our hands along the body with your palms down;
• On the exhale, raise the lower part of the body, bring the legs as much as possible to the chest, touching slightly and fixed for a couple of seconds;
• On inspiration we fall into the starting position;
• We make three approaches of ten repetitions.

Reverse crane or twisting is one of the most effective exercises for studying the lower part of the press.The technique of performing such twisting is quite simple and quite accessible even to beginners.Reverse crane most affects the lower area of the rectus abdominal muscle.However, since all the abdominal muscles always work together (they cannot be isolated), performing this exercise, you immediately train the entire press.And this makes such an exercise very, very effective.

Studies in which measurements of the electrical activity of the muscle apparatus were carried out during the performance of this exercise have proved the high efficiency of reverse twisting for the development of the lower part of the press.That is why this exercise can be with confidence in the ten most effective.

Spit twists:

• We lie with your back on the gymnastic rug, and take the starting position, leading your hands to the neck;
• We bend the legs so that they do not touch the surface;
• We raise the top of the body, while turning the shoulder to the side.Когда делается поворот правого плеча, левая часть остается в неизменном, лежачем положении;
• We repeat the movement for the left shoulder, similarly to the right side;
• Repeat 12 times.

To achieve a strong and embossed press, you need to perform not only simple twisting on the press, but also oblique twisting.They not only participate in the creation of the contours of the sides, but also protect the spine from injuries.

Spit twists may seem like a simple exercise.But on the way between approaches to twisting and a relief torso there is the amount of subcutaneous fat in the abdomen.Therefore, do not try to compensate for the press on the press with poor nutrition.Compared to other muscle groups, the abdominal muscles are not so large.For burning calories, a more suitable option is cardio load.If you are not ready to work on cardio simulators for hours, then food is a key factor in success in achieving the result.

Twisting with raised legs:

• We lie down and pull the legs up (you can cross them);
• We are performing the body body, similarly to classic;
• We take a breath when lowering, exhale when lifting;
• We perform three approaches of 10-15 repetitions.

A popular exercise, performing which the entire straight muscle of the abdomen trains, additionally includes a transverse and oblique muscle.

Among the huge number of exercises on the press, the most effective are different twisting options.This is twisting with your feet raised - a good exercise to study all the muscles of the press, as well as its relief.Naturally, a flat stomach can be obtained only in a combination of competent regular training and proper nutrition.During drying or with a full -fledged nutrition, subcutaneous fat is burned, and the muscle relief becomes more obvious.Drying is a temporary diet, it will be better and more stable result with proper nutrition.

Planck with turns:

• Lay down in the starting position - knees/elbows are located on the surface in the state of the bar;
• We ensure that the cervical region and the spine are placed evenly.We look right in front of us;
• We lift the knees from the floor, and put the feet on the socks;
• Thus, we hold on without movement of 30 seconds.It is important that breathing is not difficult;
• We repeat the exercise for each side the same amount of time.If the physical form allows, then you can stand in 1 minute.

What is the useful exercise of the bar?Conditionally, the benefits of it can be divided into several components, such as the benefits for the back, legs and press.

Also a dynamic version of the side bar, but more complicated in implementation than the previous one.When performing it, the body consumes much more kcal, so it fits perfectly into the program of training on fat burning.For the press, such a variation is just a fire, judging by the reviews of the training.

She is remarkably working on her back, hips and press.

Start with a turn:

• Lie down on the surface on the side;
• We transfer weight of the body to the right elbow/ hand and the corresponding leg.It is important that the hand in a bent state forms a right angle;
• Put the left leg on the right.We hold the lower limbs evenly.Raise the hips from the floor;
• We hold on in this way for 30 seconds.

Unlike the classic version, the side bar actively involves the oblique abdominal muscles, helps to strengthen the hips, as well as the back.Properly set technique at the initial stages is the key to success and progress.The bar was created more in order to diversify the training program and work out the muscles of the bark as efficiently as possible.I love to put this exercise at the end of the training in order to immediately spend strength and energy on basic exercises, and then finish off the press on the press.Like any active physical activity, this exercise, performed with the right technique, brings only benefits to the body.

Lugs:

• We take one small step with the right foot and bend it.After the adoption of this position, muscle tension in the femoral part is felt;
• We raise our hands right in front of us in parallels with the floor;
• We take a significant step forward with the left foot, and sit down slightly.The right one in this case remains behind, but with the rise on the sock;
• The back during movement should be constantly flat;
• Repeat the attacks;
• We make 15 repetitions on each leg.

If earlier you have never done exercises on the abdomen, then you should definitely perform effective attacks.

Lunges are a basic exercise designed for the development of buttocks and hip muscles (in particular quadriceps).It is very popular in all sports.It can be performed both with your own weight, and using special equipment: rods, dumbbells, Smith simulator.If you look at how professionals make attacks, it may seem that they are very easy to perform.But this is not so.Before you start, it will be necessary to work for several weeks with your own weight and work out equipment.And then add burden.There are a lot of varieties of attacks.Within the framework of this article, we will understand only the most popular of them that use male and female athletes in bodybuilding.

Tilts to the sides:

• We get up straight.Raise our hands above your head and fold together;
• We make inclins to the right.Ideally, so that the torso is bend as much as possible - the stretching on the left should be felt.We are fixed in an inclined position for 15 seconds;
• Carving back to the starting position;
• We make repeated inclinations in the other direction with the same delay for 15 seconds;
• As soon as you get used to the “delays”, you can increase their time, for example, by 30 seconds.

The inclinations to the sides are a very simple, but effective exercise to strengthen the oblique abdominal muscles that affect the size of the waist.This exercise is familiar to everyone from school physical education lessons.

In this exercise, the external oblique abdominal muscles are loaded.With good study with additional burden, they become noticeable, but for this it will be necessary to sit on a diet to remove the excess layer of fat (if any).

If you make a tilt, you can perform it on a little bent legs.

"Vacuum":

• We stand on all fours, holding in this position with the help of knees and elbows;
• We take a deep breath.At this moment, the press should be as relaxed as possible;
• Exhale and at the same time draw in the stomach, straining the press;
• We are held motionless for 30 seconds;
• We repeat in 2-3 approaches of 15 repetitions.

This is a static exercise for the development of the inner muscles of the abdominal press (in particular, the transverse muscles and the muscles of the diaphragm).

The exercise is ideal for working out the abdominal press.It is based on breathing.

In order to learn how to make a stomach vacuum, you need to practice this exercise regularly, at least 2-3 times a week.The possibility of holding breathing for a longer time is gradually increasing, and the ability to strain various departments of the muscles of the abdomen with a conscious effort of will develops.Ultimately, this allows the press to swing much more efficiently.

Raises of the hips lying:

• Lie down, extending your hands along the body, palms to the floor;
• We bend the legs at the knees, placing to the sides, while not forgetting that the feet should stand exactly on the surface;
• Slowly, slowly, lift the hips with the lower back.The rest of the body should remain real estate on the rug;
• We bend the back a little and strain the gluteal muscles.We retain in this position for a few seconds, fixed;
• We return to the initial position;
• We repeat 10-15 times in several approaches.

When the exercise of lifting the pelvis occurs, it is from the laying position that the deadlines that are in a rather short time can be achieved by tight, relief and elastic buttocks.This happens due to the good training study of muscle tissue located in this area.In each complex, which, to one degree or another, is aimed at working out the lower part of the human body, I mandatory include the implementation of the gluteal bridge.Its execution is available and, moreover, it is desirable not only for professional athletes, but also for beginners, to maintain good physical shape, as an addition to other higher levels performed exercises.The lifting of the pelvis on the back has a number of undeniable advantages that help to achieve beautiful hips, both among the fair sex and in men.

How to choose physical exercises for losing weight of the abdomen and sides:

• Medical indications/contraindications.For example, people suffering from osteochondrosis are best abandoned by exercises with sharp movements.Patients with the problems of the heart and blood vessels should abandon weightlifting movements, running;
• Goals.The larger the goal, the more complicated and effective the set of exercises should be.If you just need to remove a few kilograms, then simple exercises will be enough in combination with a low -carb diet.For a greater effect and the acquisition of athletic forms, it is important to do cardio training and perform exercises for the press;
• Conditions.If you constantly go to the gym, then the opportunity to do exercises using various simulators.Otherwise, it is necessary to select training that can be easily done at home with improvised means.

Before starting to remove the sides and stomach, it is necessary to draw up a program.The thoughtless performance of exercises is unlikely to give the desired effect.The training set is selected for each person individually, taking into account the characteristics of the body, the initial physical form and body parameters.An experienced coach should deal with this issue.

To obtain a consultation, it is not necessary to visit sports halls, fitness centers.One training with a specialist is enough so that he can choose the right exercises and draw up a plan.It also shows the technique of performing some movements.

If there is no way to contact the coach, then you can simply perform general exercises, for example, do charging in the morning.However, do not forget that there are not so many effectiveness from it.It is best then to try to personally draw up a training plan, but with the obligatory accounting of the following factors:

Removing the waist and stomach is not as difficult as it might seem at first glance.The main thing is to properly tune in and make a program that will help to quickly achieve the desired goal.And we will help you with this.