Exercises to lose weight of the abdomen and sides

I stopped getting into their favorite things at the recent time?There were ugly barrels, which is why his perfection went away?Every second is facing this at different stages of life.Today, more than 60% of men and women around the world are unhappy with the things they see in the mirror every day, and they are strictly looking for options on how to deal with the problem of overweight.

Wishing a flat and beautiful waist belly?The exercises are an excellent solution to lose the weight of the stomach and the sides for those who dream back.In conjunction with a balanced diet, you will achieve great results much faster and more efficient, which will stay with you for many years.

Why the weight is growing

Small amounts of fat are a norm for anyone.It provides bone and organ protection from hypothermia, no effects from the outside.Too many deposits is already an event.You can get rid of them with training and, for example, a motivated diet.But before you draft a program of exercises and you decide with a diet technique, you must be aware of the reason that “climb up” the weight:

• Reduced metabolism.The oldest becomes a person, the slowest thing is metabolism.It becomes much harder for the body to digest the food, making a series of excessive weight gradually.Perhaps you often noticed that your family, your friends a lot of fat, sweet, and that the figure remains so slim, and that you start to enter, like yeast, from any bottom.This is precisely due to the metabolism, which is normal in the first case, and the reduction - in the latter.
• Genetic predisposition.Scientists have proven that the presence of fat deposits in the body is directly related to human genetics.If relatives on the older line suffered increased body weight, then you will have predisposition to too much fat.
• Sedentary lifestyle.If you move a little, you do not have any, even the smallest physical horror, then you get a few kilograms at least that it will be the difficult deal with this schedule.
• Too eating.The biggest weight is associated with too much weight.In particular, if it is combined with a sedentary lifestyle, fat accumulates a few times faster.
• Incorrect posture.Always stop, fat will gradually accumulate in the stomach.To avoid this, you must always keep your back straight.
• Hormonal changes and failures.When a woman or a man reaches adults, serious hormonal changes occur, different malfunctions are not uncommon, which means that body weight is involved.

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

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

• Increase the threat of cholesterol.With an increase in body weight, the percentage of cholesterol also grows in the blood.Poor health, occurrence and development of many serious diseases leads to its excessive matter.
• The risk of stroke and heart attack.This applies to people who have reached 40 years of age with an index of body weight-more than 30. In this case, the work of blood vessels deteriorates, the burden on the heart increases again and again.All this in the complex gives additional risks, the likelihood of strokes, heart attacks.
• Slow down circulatory.The accumulation of fats creates an improved load on the internal organs.As a result, the nutrients become much worse, increases blood circulation, thus ensuring a deterioration in difficulty, increases cancer risks.
• Reduce immunity.Metabolism deceleration arises as a result of body weight, violation of the hormonal background.The body weakens and becomes much more susceptible to different colds, viral diseases.

Effective exercises for weight loss and sides

The stomach muscles and sides create a particular “corset”.The work of other muscles on the back, buttocks, and inside the hips depends on its state.Only a series of exercises that are competently composed of the body will always be perfect.The results depend on the initial amount of fat deposits and human mood to reduce weight.

Before you choose a suitable physical activity, it must be borne in mind that any motor activity in conjunction with a diet gives a comprehensive effect, and does not interfere with the selected areas only:

• Home training must be done regularly.
• Certainly all parts of the body are involved.
• For greater efficiency, a diet that is competently compiled is achieved.

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

Turns

This is one of the most popular movements that he is a very popular.It is not considered the most effective thing, but the bark is worked out remarkably.If you combine it competently with diet nutrition, you will notice very very wonderful result.

• We lie down on a soft gymnastics rug.We bend the legs in the knees.It is vital that they stand even on the floor surface even in a bent state, with the whole pedal.
• We put our hands behind the head.
• We deeply inhale, and we start to raise the upper body.Each rise needs to be accompanied by exhaling.
• When lowering the body body, we breathe slowly.After the back is completely on the floor, we repeat the exercise again.
• We make 2-3 approaches of 10 repetitions.

Reverse twisting

• We go with your back on the gymnastics rug.
• We have the legs so that they are perpendicular to the floor, and the legs are completely located on the surface.
• We put our hands along the body with your stomach down.
• On the exhale, take the lower body, give the legs as long as possible with the chest, hitting a little and fixed for a few seconds.

• On inspiration, we enter the front position.
• We do three approaches of ten times.

Oblique turns

This exercise is like a classic spin, but with some adjustments.The enforcement technique provides for shoulder turns.

• We lie with your back on the gymnastics rug, and we accept the front position, guiding our hands to the neck.
• We bend the legs so that they do not touch the surface.
• We rise the top of the body, as we turn the shoulder on the side.When the shoulder turns right, the left remains in a constant position, mounted.
• We repeat the movement for the left shoulder, like the right side.
• Repeat 12 times.

Turning with elevated legs

• We lie down and pull up the legs (you can cross them).
• We make a complex body of the body, the same classic.
• We take breath when you are lowering, leaking as we rise.
• We do three approaches of 10-15 repetition.

Planck to spin

She is extremely working on her back, her hip and her press.

• We lie down in the front position - the knees/angles are located on the surface in the situation of the bar.
• We ensure that the cervical region and spine are added evenly.We look right before us.
• We take the knees from the floor, and we put the legs on the socks.
• Therefore, we continue without moving 30 seconds.It is important that breathing is not difficult.
• We repeat the same amount of time for each side.If the physical form permits, then you can stand in 1 minute.

Planck to turn

• We go to the surface on the side.
• We transfer the weight of the body to the angle/ hand on the right and the corresponding leg.It is important that the arm in a bent state proves right angle.
• Put the left foot on the right.We keep the lower limbs evenly.Raise the hips from the floor.
• We keep this way for 30 seconds.

Lus

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

• We take one small step with the right foot and bending it.After taking this position, muscle tension is detected in the barrel part.
• We raise our hands right in front of us in similarities to the floor.
• We take a significant step forward with the left pedal, and we sit down a little.The right one in this case is still behind, but with the rise of the sock.
• The back should always be when movement is always being done.
• We repeat the attacks.
• We make 15 repetitions on each leg.

Tilts on the sides

• We just get up.We raise our hands over your head and wrapped together.
• We make inclins on the right.Ideally, so that the torso bending as much as possible - the stretching on the left should be detected.We are fixed in a biased position for 15 seconds.
• Carving back to the starting point.
• We make repeated bias in the opposite direction with the same delay for 15 seconds.
• Once you get used to the “delays”, you can increase their time, for example, about 30 seconds.

"Vacuum"

This exercise is suitable for working out the abdominal press.It is based on breathing.

• We stand on all four, keeping in this position with the help of knees and angles.
• We take a deep breath.At this moment, the press should be as relaxed as possible.
• Exhale and drag simultaneously into our stomach, pushing the press.
• We keep without movement for 30 seconds.
• We repeat in 2-3 approaches of 15 repetitions.

The hips rises lying

• We lie down, stretching out your hands along the body, by palms on the floor.
• We bend the legs on the knees, taking to the sides, and not forgetting that the legs should be straight on the surface.
• Slowly, slowly, take the hips with the lower back.The rest of the body should remain immovable on the rug.
• We make the small back and we press the gluteal muscles.We keep in this position for a few seconds, fixed.
• We return to the initial position.
• We repeat 10-15 times in some approaches.

How to choose physical exercises to lose weight and sides

Before you start the sides and remove the stomach, a program needs to be drafted.The performance without delay of exercises is unlikely to give the desired effect.The training set is chosen for everyone alone, taking into account the characteristics of the body, the first physical form and body parameters.An experienced coach should deal with this issue.

For consultation, there is no need to visit sports halls, fitness centers.One training is sufficient with a specialist so that the right exercises can be selected and a plan to draft.It also shows the technique of making some movements.

If there is no way to touch the coach, then you can do general exercises, for example, cut the charge in the morning.However, do not forget that there is not so much efficiency.It is best to try to draw up a training plan in person, but with the mandatory accounting of the following factors:

• Medical indications/contraindications.For example, it is best to abandon people suffering from osteochondrosis through exercises with sharp movements.Patients with heart problems and blood vessels should abandon, running.
• Goals.The more the target, the more complex and more effective the set of exercises should be.If you only need to remove a few kilograms, then exercises will be quite simple in conjunction with a low -carb diet.To get more effect and get athletic forms, it is important to do cardio training and do exercises for the press.
• Conditions.If you always go to the gym, then do the opportunity to use different simulators.Otherwise, it is necessary to choose training that can be easily done at home with improvised methods.

It is not as difficult to remove the waist and stomach as difficult as it may be at first glance.The main thing is to make a program and make a program that will help to quickly achieve the desired goal.And we will help you with this.