The dream of the trim in your figure? In this article — some effective exercises for losing weight from the sides and belly at home.
Flat stomach and lack of side — a dream of many girls, but this area is appropriate for correction by means of regular workouts. Exercises weight stomach and on the sides will help to get rid of waste products, but it is important to accurately follow the system of workouts and to follow healthy eating principles in order to achieve visible results.
The main principles, workouts slimming belly and sides
- The training intensity depends on the individual parameters of the shapes, and well-being.
- For those who have a lot of weight in the field of sides, and the abdominal workout should be greater cardiac load, in order to burn fat.
- Available heart home workouts: walking, running, swimming, jumping rope.
- Only with cardio and strength exercises allows you to achieve the greatest result: cardio burns fat and strength training exercises for her muscles, and the model silhouette.
- In order to achieve the greatest impact on train 3-4 times a week.
- Each week increase the burden on the force used and the duration of the heart to the hoop.
- The result of the workouts depends on your jaksu during exercise, and the original volumes.
- Lose weight in a particular place is not possible: during your workout, the bodyweight of the entire body and pulled many muscle groups.
- The most effective exercises side — it twist hoop, turning the casing and tilt. Must be to do the exercises with great frequency, but without additional load, in order to burn fat, not just to increase all the muscles, creating a excess volume. It is very important not to let the exercise of its twists and turns and the slope, as it warms and prepares the body workout that the sides.
Rules for the exercise of slimming belly and sides of the home
- The most appropriate time for effective workouts — in the morning. Before breakfast or 2-3 hours after this, when the body is in very good condition for burning fat.
- Tablets in the zone of the belly and the sides need to deal with without weights, using only the weight of your body, otherwise you risk to build the muscles under the fat layer, which visually adds extra volume.
- Start and finish the workout with cardio, which will replace the you warm up.
- Exactly according to the technology performance of alternating amplitude.
Warm-up before your workout, to the sides and belly
Turns the casing of the hand
1. Feet shoulder width the ground, knees slightly bent.
2. Get your abdominal muscles spread the shoulders, bent to keep your hands in front of chest level.
3. The path slowly curves to the right returning is in the original position, then to the left.
4. Between the twists leave — to stop in the middle.
5. Make 10 to 15 twists to each side.
Tilt by
1. Stand up straight, feet shoulder width of motion.
2. Raise your hands up and not get the housing right.
3. Not only the upper body, make sure that the feet would be straight.
4. A series of tilt the chassis by intermittently.
5. Do it repeatedly the exercise 20 times each by 2-3 approach.
Tilt forward
1. Stand up straight, feet shoulder width of motion.
2. Start to lower the casing down to touch hands before the surface mats.
3. Do not bend the legs and smoothly back to its original position, so as not to damage your back.
4. Do it repeatedly the exercise 20 times 2 approach.
Effective exercises on the sides of the home
The hoop or hula hooping
Twist hoop — available in a kind of home of the heart, during the performance, which not only burn calories, but the chakras are also treated. the abdominal muscles and the muscles of the back. The hoop is irreplaceable just for women, as it helps to create a slender silhouette and accentuate the waist. This is one of the most effective exercises for slimming the side of the home. Rotate the hoop, helps to get rid of excess fat deposits at the waist, if tackled in a systematic way and not less than 10 minutes a day.
1. Stand directly, feet together.
2. The hands connect to the lock on the back.
3. Not the hoop has a small amplitude from side to side 88 times on each side.
4. Try to keep your breath on the exhale, pull in with the stomach.
5. The first week of workouts path 88 of the alternating moves of each by 2 approach, each week increase the number of approaches to 2 more.
Movable planck
1. Rise up to the classic bar focusing on the socks and the knees, the body should be straight, without läbipaindekõver depending on the tugilaiusest the partition type.
2. Keep your elbows exactly under the shoulder joints.
3. Put the bowl to the top, forming the body of the hill, feet this does not bend her arms.
4. Hold the top section in 5 seconds, then came back to its original position.
5. Do it repeatedly the exercise 10-15 times.
Turning sitting down
1. Sit on the floor, feet bend knees, feet press on the floor.
2. Housing way back 45 degrees.
3. Lumbar rounded, coccyx tucked.
4. Get a press and bend hands in elbows.
5. Rotate the body and elbows from side to side.
6. Do this repeatedly exercise 30 times 3 approach.
Lying down twisting
1. Get down on the floor, hands on the kindle in the hand, the palm of the hand press to the floor.
2. Shoulders not rip off the floor and raise the legs straight up and bend your knees at a 90-degree angle.
3. Between the knees keep a little distance.
4. Flexed feet in the lower half to itself in sex, but do not touch it, the pelvis to keep the weight and shoulders not rip the surface.
5. Restore the feet to its original position.
6. Do this repeatedly all the same to the other side.
Side bridge
1. Get down on the floor, body straight and elongated feet remain under each other.
2. Put the bottom hand on the elbow and lean.
3. The clarity of the deflection of the casing in the lateral plane.
4. Raise the bowl by gender, straightening body up to the education-uniform fig.
5. Spread the weight between the core of the hands and feet core feet.
6. Lift head and look forward.
7. Try to keep this position for at least 30 seconds. Each week the workouts will increase this time another 30 seconds.
The boat
1. Sit on the floor, at the same time, raise the feet and hands on the floor, trying to bend in half.
2. Stay in this position for as long as possible.
3. Do not strain the neck, keep the limbs accurately.
4. Do this repeatedly 10 times, trying for as long as possible to keep the weight.
Flexion body
1. Get down on the floor, legs bend, knees, hands loose head behind.
2. Rip the fuselage from the floor and reach the elbow at the other leg.
3. Linger a moment to touch and back to its original position.
4. Do not touch alternately.
5. Do this repeatedly to use up to 20 times each by 2 approach.