The best exercises to lose weight and sides

We pay attention to an article that examines exercises to lose weight of the abdomen and the sides.You will learn how physical exercises contribute to the process to lose weight and what they are better than diet or hunger.Read how to take the choice of exercises and what personal features are to be taken into account.And also be familiar with some basic and effective exercises that can easily operate at home for yourself.

How do exercises with weight loss

The exercise in the fight against excess weight and obesity plays an important role for the following reasons:

• Physical activity adds to burning energy actively, forming from fat deposits.And as a result fat is mobilized and reduced its size in the body.

• When a person sits on a low -calorie diet, The body includes, to maintain energy reserves, a physiological protective reaction that hinders weight loss, especially if the diet is too unhappy and if a person sits for a long time.With physical activity, this does not happen, and the weight is lost much faster and more efficiently.

• Physical activity stimulates the sympathetic parts of the nervous system and increases the metabolism rate.In this case, the amount of energy the body spends is consumed, resulting in weight loss.
• It is also worth noting thatRegular loads improve the physical and psychic mood, make an active and lively person, and life is much more interesting and brighter.

How to choose the best exercises for yourself

In order to choose the exercises suitable for themselves, experts recommend the following aspects: \ t

• If you want a thin waist, you should deny tilts with an extra load.This exercise contributes to the intense growth of oblique and lateral muscles in the press, so the waist will increase over time.Such exercises are suitable for people who want to increase their physical proportions than for girls.

• Council classes are considered effectiveIn the struggle with excessive fat in the stomach, but there is a danger that you should not forget them: continuous classes with a hoop encourage the pelvic organs to omit.
• If you decide to turn on the sides with extra weighting, you cannot make sudden movements in the process to do the exercise.

• Circles with too many kilograms will help on the stomach and cardio load sides.Such exercises contribute to metabolism, and this contributes to intense fat deposits.It is also worth giving priority to interim loads.
• It is also recommended to combine physical exercises with additional loads.
• In the process, the burden needs to control the oblique muscles of the press, it should not be excessive.

The best exercises

There are different sets of exercises that allow you to make the waist thin and beautiful.

Turns

Turning the most famous press can be the most famous.

• To do it, you must lie on a flat surface or bending your feet in your knees (the legs should be located on the floor).
• Give your hands behind your head, take a deep breath, rub the body from the floor and pull it to your feet.
• Then exhale and go back to its original location.
• 10 repetitions of 2-3 approaches are recommended.

Reverse twisting

• To do this, lie on your back, loop your knees, and place the feet on the floor.
• Puts hands along the body.
• Now the legs need to be raised so that the vertical hips on the floor eventually sit, and the knees move towards the chest.
• When you put the feet from the floor, you need to exhale, and when the feet are placed on the floor, breathing.
• It is recommended that 10 approaches 3 repetitions.

Oblique turns

• It is necessary to lie on a flat surface, put your hands behind your head, and bending your feet in your knees so that the feet do not touch the floor.
• Now you need to raise the case, stretching the left knee with the right angle.The left side of the body should remain on the floor.
• Repeat the movement again: reaches the knees on the right with the left angle so that the right side of the body remains on the floor.
• In one approach, you must make at least 15 repetitions.

Plan

This is a simple exercise, at first glance, aimed at the muscular work of the press, hips and lower back.

• Take the position on the floor so that the angles, knees and fingers are on the floor.
• The neck and spine should be built in one line, and the gaze is focused on.
• Then the knees need to be removed from the floor and be in this position for 30 minutes.It is important that the breath is normal.
• Afterwards, you can go to the side bar location and do the exercise on each side of 30 seconds.
• Take the position again so that the legs and palms on the floor.
• Move the intensity of the center on the right hand side of the body.The right hand should be bent at right angles.
• Put your left foot on the right hand side, keeping your feet straight, take your hips.

• In this post you must be 30 seconds.In the future, you can meet the plan for 1-2 minutes.
• Repeat the exercise for the other side.

Lunges turns with corps

This exercise is perfect for beginners.

• Take a step forward with its left foot and loop it in the knee.This will stretch the muscles in the right four.
• Expand your hands in front of you so that you settled in parallel with the floor.
• After the hot -p, take a step forward again with his left foot and sit on an imaginary chair.The leg should remain right behind, and the toe goes into contact with the world.By doing so, first you can leave the back straight, and then turns to the body.
• Make such an attack with another leg.
• You can repeat movements 15 times.

Slopes in different directions

• To do the exercise, you must be straight and put your feet together.
• Raise your hands up and fold them over your head.
• Place the body left as much as possible and keep this position for 15 seconds.You must stretch on the right hand side of the body.
• Return to the initial position.
• Repeat the exercises, putting the body on the right.
• In the future, you can increase the time and keep a 30, 45 and 60 second location.

During training, you can do another interesting exercise that strengthens the abdominal muscles perfectly.

• To execute it you must be all four.

• Relax the press and take a deep breath.
• Exhale and, exhale, push and drag the stomach tightly.
• In this position, you must keep the stomach for at least 15 seconds.

Tips for better efficiency

In order for the training to be effective, it is necessary to adhere to the following recommendations:

• The intensity of physical intensity needs to be gradually increased.In the presence of regular classes, not only does the body suit the burden, but it also becomes more resilient.Therefore, it is recommended that current, cycling or power loads be included at least once a week.This will help to burn excess calories more efficiently and improve metabolism.

• Prioritize classes in the fresh air.Not only does this contribute to weight loss, but also to cure the body as a whole.
• It is important to plan classes.This will allow you to prepare in advance and start exercises in time.After all, this needs to make clothes, shoes and stock up on water.Many people use appropriate music for training, which is best to prepare in advance.
• Enforcing a role in losing weight has a nutritionTherefore, it must also be adjusted.For example, experts recommend to introduce more vegetables into a diet, including Croak, which allows the body to recover faster after training, and bitter chocolate.It is also important to drink enough clean water (at least 2 liters a day).

• Do not neglect the scum.Before the main training, the muscles need to be heated up.This will reduce the cavity and injury that tissues may have.And after class, it is recommended to make muscle stretch marks.
• Do not interfere with conversations during this period.It is important to concentrate in the classroom, make them correctly and with a maximum return.This is especially true if you are engaged in a group of people like people who seem to be.
• It is important not only to adjust the diet, but also to get normal holidays and sleep, in which the body will be able to relax and recover.

• If it is difficult for you to choose exercises for yourself, it is best to seek help from a coachWho can offer a suitable and effective complex, taking into account your features and wishes.And the most important thing is stability.It is best to spend 20 minutes a day with exercises than do anything.This is the most difficult, especially at the beginning of the way, when a person has unpleasant sensations after classes and fatigue.

How fast and how much you can lose weight

It is very difficult to talk about specific numbers, because the result depends on a choice of physical exercises, frequency and intensity of training, as well as the lifestyle that will lead you during this period.With itThe individual characteristics of the body cannot be excluded.

One thing is exactly: if the training is stable and intense, the changes will notice a week: improve the good, body muscles and body as a whole.In this way, you can lose up to 4 kg per month, which means that the waist and sides will be smaller.

Pay attention!The main thing is desire and stability.And to make the result even more efficient, you can walk and focus on cardio load.