9 effective methods and exercises to lose weight, sides, waist, hips and buttocks.The problem of excessive weight is relevant to both men and women and the difference is that women are concerned more than their external attractiveness.We will consider the applicable methods at home that will allow you to be in the center of view and have a slim and fit figure.
The causes of fat
The most common reasons for fat and extra pounds are:
Inappropriate nutrition.
To have a slim, beautiful figure, it is necessary to avoid fatty and, in particular, sweet food.Artificial sugar, which is widely added to SDOBA, with pastries, soda and other high -cell products, which takes the body well and goes into fat deposits on the stomach, sides, hips and buttons.
Therefore, add more vegetables and fresh fruits, cereals in your diet, drink lots of clean water, green tea or medicinal herbs decoctions.For example, to prepare the diet and, at the same time, tasty dishes, pumpkin, apples, buckwheat, bran, bulgur, kefir, honey in moderate quantities and other healthy products.
Sedentary lifestyle.
In the new world -world, people spend more and more time on the computer, at home and at work.Hypodynamia enhances fat deposition in problem areas.Therefore, to bring yourself in a good physical shape, include in your lifestyle:
- Walks in the fresh air,
- running,
- Cycling
- skiing or
- Cycling
- Fitness classes at home or in the gym,
- Yoga exercises for weight loss, healthy spine and posture.
Metabolic genetics and processes
The body's metabolic processes and speed processes also play an important role in the proportions of the figure and the tendency for fat deposits.There is a certain amount of fat on the normal stomach, performing the function of protecting life organs.Only excessive obesity and metabolic rate are too dangerous.Most people have a place to have too much nutrition, unbalanced nutrition and irregular lifestyle, too active.As a solution to this problem, home exercises for weight loss and alternative methods, we further consider, are perfect.
Effective exercises for weight loss and sides
Complex of the most effective exercises for rapid weight loss will help to come in excellent shape.Remember that good effect will only be achieved with their regular use.It is recommended that exercises be exchanged together so that they make a daily complex for at least 10-20 minutes.
1. Rubbing hoop for weight loss
The hoop is also known as hulahup and, perhaps, this is one of the fastest and most effective ways to lose weight.Complex hoops are normal plastic and massage.The head and the other are effective.Special nozzles are placed from the inside with the massage hoop, so that the volume of the stomach, sides and waist will reduce.But then a massage hoop is recommended to use directly on the skin, without clothes under.If you turn the hoop with clothes, then the normal option is quite suitable, it is easy to buy in the sports goods store.It is recommended that the hoop is turned in two directions, ten minutes.
2. Swim
This is one of the most powerful and most useful ways to lose weight.Not only does swimming end with extra pounds, but it strengthens the muscles of the abdominal press, back, heart, arms and legs, it develops the respiratory system and gives stability.Swimming is a great tool to cure the whole organism.Of course, it is best to swim in a clean pond with natural water, but if this is not nearby, then swimming in the pool is also suitable.Remember to get it to visit it with special glasses and hat, plus you must take a shower before and after training.The maximum effect is removed to lose weight and strengthen the muscles, sides, hips, buttons and legs when swimming with paws.
3. Provide Press
If you do not want to swim, or do not do such an opportunity, you can remove the stomach by downloading the press at home or in a fitness club.
How to download the abdominal press correctly?
This exercise is easy at home.
A).Lie on your back, hands can be folded with your stomach on the back of the head or just along the body.When you are just starting to cope, it is best to download the press alternately: for example, the first swings are made up and down with the right foot 10-20 times, then with the left.The second leg can be bent in the generation and pushed to the body to use other muscle groups.Providing the abdominal press, which is completely located on the back - the lower abdomen is more than that;If you raise the body - then the load goes to the upper part of the abdominal press.The higher the swings and amplitude of the movements, the more stomach muscles, sides, feet and buttocks.Making swings at the same time as both feet, the load increases significantly, and the effect becomes more significant.The load should be moderate, after the classes you must be vibrant, boom of strength and good muscles tone.So you worked properly.
B).Lie on a flat surface.Then take the direct legs about 30-35 degrees and keep in this position for 7-30 seconds.Lower, take a little break and make a few more times.
4. Press on the side of the muscles of the body
Regulation: Compatible on the side, a soft mat, dense for fitness or yoga.Make a hand on top, the emphasis on the floor with your palm.Based on the latter.The pedal, which is on the floor, can be a little loop in the generation for a better stop.The second leg, which focuses, is made with swings up, 10-25 times.At the same time as the member, you can raise the body, then more muscles are worked out.Likewise, do it with the other leg.
To increase the effect, it is recommended to diversify the swings:
- Not only with a straight leg up, but also back - strengthen the side muscles of the four and the back, including the buttocks.
- Repeat the same swings with a foot loop at the knee: up and down, then back and forth.Repeat both legs alternately.
5. Exercise - Bike
It is another exercise on the press, it can be done on the bed, waking up in the morning.The “bike” is lying: take the body and follow the hands bent at the angles.Take your feet about 45-90 degrees and “leg” in the air.Repeat the rotary with two feet 8-12 times.When the press muscles become stronger, the burden gradually increased.The higher the angle of inclination, the higher the load, and the effect of strengthening the abdominal press it is more prominent.
Home exercises for weight loss
In order to achieve a greater result to pump muscles and get rid of faster fat, you can include other exercises in the complex.
6. Exercise - Bar
Almost all muscles groups are worked out: weapons, legs, hips, buttocks, abdomen, back, neck.Therefore, it is useful to practice the “bar” for both men and women to create a slim body and strengthen muscles.To start with: lie on grab your classes, face down.
Fake the socks and climb the body, tending on the hands from the brushes to the angles.The body must be kept parallel to the surface, the head is the same level as the back.
Stir at the end of a few seconds to 1 minute.From the habit, the body can start shaking - this is normal.If you are just starting to cope, you can reduce the time from 20 s, and gradually increase the burden.When the muscles become stronger, you can function the bar by adding a turn.In the elevated position, turn the body on the sides alternately: right and left.Solder for a while with each spin.
Yoga Yoga exercise - asanas
7. Exercise "pump"
Permanent, the shoulder legs -the huas apart.The cups are turned slightly inside - then the body weight is redistributed from the heels on the face of the foot.Bend one hand and feel the biologically active point in the ribs, about 20 cm below the armpit with your fingers.The other is to lower the baht on the side of the thigh, about 20 cm above the knee.In places, pain will be pronounced on the bat when it is pressed.
The exercise is then “pump” - swinging the body on the right and left with an alternate increase and lowering the hands and meeting with fingers to biologically active points (ATM).When the body is transformed on the right - the left hand puts with its fingers on the bat in the rib region, the right hand - below the bat on the knee, from the side.The left slope - on the contrary, the hands change places: the right - up, the left down, it hits the pedal."Pump" strengthens the muscles on the sides, abdomen, back, hands.It adds to the formation of appropriate posture, so the spine is actively associated with the slopes.
8. Asana "Luke"
Lying on the stomach, take your feet, bending them on your knees, and holding the ankles.Then, loop in the back so that the hands stretch out, the legs rose slightly up.You will find an author who is like a bow for shooting.
To improve the effect, you can make some swings on the stomach.Afterwards, reduce your feet, with your hands you can follow them by the ankles.Remove slightly and repeat the exercise a few times more.
The regular asana "Luke" regular practice strengthens and draws the stomach perfectly, as well as being the useful for the spine.This exercise is recommended for men and women as a daily practice, at least weekly.
Other ways to get rid of fat and sides
Those who do not want to leak themselves with exercises at all with the help of weight loss tools.With all their diversity, these funds are divided into external and internal use.
To enter there, various biologically active additives are used - dietary supplements, before they are used, it is best to consult a doctor, making them more suitable for you.
- Fatty cells break down,
- Contribute to metabolic process normalization,
- Extracts of plants are used to burn too much fat.
Bad aid helps a person to give weight normal without unnecessary efforts, but it is even better to achieve the maximum and stable effect in conjunction with physical activity.
9. Correcting sub -clothes
Another effective and completely safe tool to lose weight without unnecessary effort is to adjust the linen with active biomostal technology based on nanocamia.This technology is revolutionary in the field of sub -clothing, on which unique development was created - cosmetics.
Not only does active bio -zone technology allow unnecessary sizes and kilograms, but will successfully succeed with cellulite, which is another advantage of this method.In fact, there are not many ways and ways to get rid of cellulite - this is quite difficult to eliminate the problem.
Lucky with Nanocamika:
- It improves metabolic processes in tissues,
- Accelerates lymphatic drainage
- The skin makes soft, even and moisturized,
- "Orange Crust" is significantly smoked and disappears,
- Comfortable for the body - there is no effect at sauna, bathroom or steam room, such washing will not be the body, but it creates comfortable dry heat.
- It corrects the figure - externally you look slim and more attractive.
- It reduces too many amounts to 10 cm in the opinion of the waist and hips - according to the results of the numerous research and reviews of fans of this brand.
Patented textiles are of high quality, with micro -woven into the fabric at the nanoural, the principle of action there are many fakes, mainly from China.Therefore, if you really want to get the maximum and proven effect.By the way, they are great for sports, which improves the effect of exercises for weight loss and sides.Also panties are very comfortable with a high -comfortable waist, and not only do they relieve extra pounds and cellulite, but makes the figure much slim too.
In this review, we tried to introduce the most effective methods for weight loss today.Everyone can choose the best choice for themselves.
We want you to be in excellent physical shape and look 100%!