9 Effective methods and exercises for loss of weight, sides, waist, hips and buttocks.The problem of excess weight is relevant to both men and women, where the only difference is that women are more concerned about their external attractiveness.We will consider the useful methods at home that allow you to be in the middle of happy glances and have a slim and fit figure.
The causes of fat
The most common causes of fat and extra pounds are:
Incorrect nutrition.
To have a slim, beautiful figure it is necessary to avoid fatty and especially sweet food.Artificial sugar, plenty of added to SDOBA, cakes, soda and other high calorie products, is badly absorbed by the body and passes almost immediately in fat deposits on the stomach, sides, hips and buttocks.
Therefore, include more fresh vegetables and fruits, grains in your diet, drink a sufficient amount of clean water, green tea or decoction of medical herbs.For example, for making diet and at the same time, tasty dishes, pumpkin, apples, buckwheat, bran, bulgur, kefir, honey in moderate quantities and other healthy products are perfectly suitable.
A sedentary lifestyle.
In the modern world, people spend more and more time on the computer, at home and at work.Hypodynamia contributes to the deposition of fat in problem areas.Therefore, to bring yourself into good physical shape, you need to include in your lifestyle:
- Going in the fresh air,
- Run,
- Cycling
- Skiing or
- Riding
- Fitness -Classes at home or in the gym,
- Yoga exercises for weight loss, healthy back and posture.
Genetics and metabolic processes
The heredity and velocity of the metabolic processes in the body also play an important role in the figures of the figure and the tendency for fat deposits.A certain amount of fat on the stomach is normal and performs the function of protecting life organs.Only excessive obesity and too low metabolic speed is dangerous.Most people have a place to have a common overeating, unbalanced nutrition and an irregular lifestyle, too inactive.As a solution to this problem, home exercises for weight loss and alternative methods that we will consider further, are perfect.
Effective exercises for weight loss and sides
A complex of the most effective exercises for fast weight loss will help get in excellent form.Remember that a good effect is achieved only by their regular use.Exercises are recommended to change with each other, so daily performs a complex for at least 10-20 minutes.
1. Tearing a brace for weight loss
The brace is also known as Hulahup, and perhaps this is one of the fastest and most effective ways to lose weight.Turning hangers is plain plastic and massage.One and the other are effective.Special nozzles from the inside are added to the massage height so that the amount of abdomen, sides and waist falls faster.But then it is recommended to use a massage brace directly on the skin without clothes under it.If you twist the brace with clothes, the usual option is quite suitable, it is easy to buy it in the Sports Goods Store.It is recommended to wipe the hanger again in both directions, ten minutes.
2. Swimming
This is one of the most powerful and useful ways to lose weight.Swimming not only eliminates extra pounds, but also strengthens the muscles of the abdominal press, back, heart, arms and legs, develops the airway system and gives endurance.Swimming is an excellent tool for healing the whole organism.Of course, it is best to swim in a clean pond with natural water, but if this is not nearby, swimming in the pool is also suitable.Don't forget to get it to visit it with special glasses and a hat, plus you need to take a shower before and after training.The maximum effect of losing weight and strengthening abdominal muscles, sides, back, hips, buttocks and legs is achieved as they swim with flippers.
3. Supplies a press
If you do not want to swim or not such an option, you can remove the stomach by downloading the press at home or in a fitness club.
How is the abdominal press downloaded correctly?
This exercise is easy to perform at home.
ONE).Lie on your back, your hands can be folded with your palms at the back of your head or just extend along the body.When you are just starting to engage, it is better to download the press alternately: For example, first swings are performed up and down with the right foot 10-20 times, then with the left.The other leg can be bent in the knee and pressed into the body to use other muscle groups.Delivery of the abdominal press, completely lying on the back - the abdomen is to a greater extent;If you raise the body - the load goes to the upper part of the abdominal press.The higher the swings and amplitude of movements, the more the muscles of the stomach, sides, legs and buttocks are more prepared.Making swings at once with both legs increase the load significantly and the effect becomes more visible.The load must be moderate, after classes you must feel power, a wave of strength and a good muscle tone.So you have worked properly.
B).Lie on a flat surface.Then raise straight legs by approx.30-35 degrees and hold in this position for 7-30 seconds.Lower, take a break a little and do a few more times.
4. Press the body's muscles
Regulation: Lying on the side, on a soft, tight mat to fitness or yoga.Make a hand on top, the weight of the floor with your palm.Based on the second.The leg, which is on the floor, can be slightly bent in the knee for a better stop.The second foot, performed, is performed by oscillations, 10-25 times.At the same time as the fellow you can raise the body, more muscles are prepared.Similarly, do it with the other foot.
To increase the effect, it is recommended to diversify the swings:
- Not only with a equal foot up, but also back - both the side muscles in the thigh and the back, including the buttocks, will be strengthened.
- Repeat the same swings with one foot bent at the knee: up and down, then back and forth.Complete both legs alternately.
5. Exercise - Bike
It's another exercise on the press, it can be done right on the bed and wake up in the morning.The "bike" is done lying down: Lift the body and lean on the hands bent by the elbows.Lift your legs with approx.45-90 degrees and "pedal" in the air.Repeat the rotations with two legs 8-12 times.When the press muscles become stronger, gradually increase the load.The lower the incline angle, the higher the load and the effect of strengthening the abdominal press is more pronounced.
Home exercises for weight loss
To achieve a greater result in pump muscles and get rid of fat faster, you may include other exercises in the complex.
6. Exercise - Bar
Almost all muscle groups are prepared: arms, legs, hips, buttocks, abdomen, back, neck.Therefore, it is useful to practice the "bar" for both men and women to form a slim body and strengthen muscles.To begin with: onions on a blanket for classes, with the front down.
If the socks fade and lift the body, lean on the hands from the brushes to the elbows.The body should be kept parallel to the surface, the head is at the same level with the back.
Stir such an end in a few seconds to 1 minute.From the habit, the body can start to shake - this is normal.If you have just started to engage, you can reduce the time from 20 seconds and gradually increase the load.When the muscles become stronger, you can complicate the exercise of the rod by adding twisting.In the swollen position, turn the body alternately to the sides: right and left.Solder for a while with each twist.
Yoga Yoga Exercise - Asanas
7. Training “Pump”
Standing, leg shoulder -width apart.The cups are turned slightly inside - so the body weight is redistributed from the heels to the front of the foot.Bend one hand and feel the biologically active point in the ribs, approx.20 cm below the armpit with your fingers.The other is to lower down and feel baht on the side of the thigh, approx.20 cm above the knee.In places, bats will be pronounced pain when pressed.
Then the "pump" exercise is performed - swinging the body to the right and left with alternating climb and lowering your hands and tapping with the fingers of biologically active points (bat).When you tilt the body to the right - the left hand bends and knocks with the fingers of bats in the rib area, right hand - under bats on the knee, from the side.The slope on the left - on the contrary, the hands change places: right - up, left - down, knock on the leg.Exercise "pump" strengthens the muscles on the sides, abdomen, back, hands.It contributes to the formation of proper attitude so that the spine is actively involved in the slopes.
8. Asana "Luke"
Lying on your stomach, take your legs, bend them at the knees and take the ankles.Then bend the back so that the hands stretch out, the legs rose slightly.You get a pose that looks like a bow to shoot.
To improve the effect, you can do more swinging on the stomach.Then lower your legs, with your hands you can continue to hold them at the ankles.Remove a little and repeat the exercise a few times more.
The common practice of Asana "Luke" strengthens and perfectly pulls up the stomach as well as very useful for the spine.This exercise is recommended for men and women as every day or at least weekly practice.
Alternative ways of getting rid of fat and sides
Those who do not want to exhaust themselves with exercises at all can resort to the help of weight loss tools.With all their diversity, these funds are divided into external and internal use.
To enter, various biologically active additives are used - supplements before their use, it is better to consult a doctor, which means it is more suitable for you.
- Fat cells break down,
- Contribute to the normalization of metabolic processes,
- Extracts of plants are used to help burn excess fat.
Poor help with a person to bring weight to normal without unnecessary effort, but it is still better to achieve maximum and stable effect in combination with physical activity.
9. Correction of underwear
Another effective and definitely tool for losing weight without unnecessary effort is the adjusting linen with the technology of active biocrystals based on nanocamy.This technology is a revolutionary in underwear, on its basis a unique development has been created - cosmetics.
Not only does the technology of active biocrystals allow you to get rid of unnecessary volumes and kilograms, but also successfully struggles cellulite, which is another important advantage of this method.In fact, there are not many means and ways of getting rid of cellulite - this is quite difficult to eliminate the problem.
Lucky with nanocamica:
- Improves metabolic processes in tissues,
- Accelerates lymph drainage
- Makes the skin soft, evenly and moistened,
- “Orange crust” is smoothed noticeably and disappears,
- Comfortable for the body - there is no effect of a sauna, a bath or steam room, such a laundry does not hover the body but creates a pleasant dry heat.
- Correcting the figure - outwardly you look strikingly leaning and more attractive.
- Reduces excess quantities to 10 cm at the permission of the waist and hips - according to the results of research and several reviews of fans of this brand.
Patented high -quality textiles, with a microkeramically woven into the drug at Nanoural, on this principle of action there are many forgeries, mainly from China.Therefore, if you really want to get the maximum and proven effect.For other, they are good at sports, which improves the effect of exercises for weight loss and sides.Also very comfortable high waist panties are very comfortable, which not only relieves extra pounds and cellulite, but also makes the number much more slim.
In this review, we tried to introduce you to the most effective weight loss means today.Everyone can choose the most optimal option for themselves.
We wish you to be in excellent physical shape and look 100%!