The best exercises to lose weight and sides

We bring your awareness to an article that examines exercises for weight loss of the stomach and sides.You learn how physical exercises contribute to the process of losing weight and what are they better than diet or hunger.Read how to take the choice of exercises and what personal features to take into account.And also become acquainted with some basic and effective exercises that can easily perform at home on your own.

How exercises contribute to weight loss

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

• Physical activity contributes to the active combustion of energy formed by fat deposits.And this leads to mobilization of fat and a decrease in its amount in the body.

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

• Physical activity stimulates the sympathetic parts of the nervous system and increases the speed of metabolism.In this case, the amount of energy consumed by the body is consumed and this leads to weight loss.
• It is also worth noting thatRegular stresses enhance the physical and psycho -feeling mood, make a person active and powerful and life is much more interesting and brighter.

How to choose the best exercises for yourself

To choose the exercises suitable for themselves, experts recommend taking into account the following features:

• If you want a thin waist, refuse slope with additional load.This exercise contributes to the intense growth of the sloping and lateral muscles of the press, so the waist will increase in size over time.Such exercises are rather suitable for guys who want to increase their body conditions than for girls.

• Council courses are considered as effectiveIn the fight with excessive fat in the stomach, but there is a danger that you should not forget: Constant classes with a hanger provokes a failure of the pelvic organs.
• If you decide to perform turns to the pages with additional weighting, you cannot make sudden movements in the process of performing the exercise.

• Circles with excess kilograms on the stomach and sides will help cardio load.Such exercises improve metabolism and this contributes to the intensive combustion of fat deposits.It is also worth prefering interval loads.
• It is also recommended to combine physical exercises with additional loads.
• In the process it is necessary to check the load on the sloping 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.

Twisting

The most famous can rightly be called twisting on the press.

• To perform it, lie on a flat surface or blanket and bend your legs in the knees (the feet should be placed on the floor).
• Take your hands behind your head, take a deep breath, grate your body from the floor and pull it up to your feet.
• Then exhale and sink back to its original position.
• It is recommended to perform 10 repetitions of 2-3 approaches.

Reverse twist

• To do this, lie on your back, bend your knees and put your feet on the floor.
• Hands place along the body.
• Now it is necessary to raise the legs in such a way that the hips eventually sit perpendicular to the floor and the knees move towards the chest.
• When you tear your legs from the floor, exhale and when the legs are placed on the floor, you inhale.
• It is recommended to perform 10 repetitions 3 approaches.

Oblique twist

• It is necessary to lie on a smooth surface, put your hands behind your head and bend your legs in the knees so that the feet do not touch the floor.
• Now raise the case, stretch to the left knee with the right elbow.The left side of the body should remain on the floor.
• Repeat the movement, on the contrary: reach the right knee with the left elbow so that the right side of the body remains on the floor.
• In an approach, make at least 15 repetitions.

Planck

At first glance, this is a simple exercise aimed at working with the muscles of the press, the hips and the crucifix.

• Take the position on the floor so that the elbows, knees and fingers rest on the floor.
• The neck and spine must be built in a line and the gaze is directed forward.
• Then it is necessary to tear the knees from the floor and be in this position for 30 minutes.It is important that the spirit is common.
• Then go to the location of the sidelines and perform the exercise on each side of 30 seconds.
• Take the position again so that the feet and palms rest on the floor.
• Move the center's severity to the right side of the body.The right hand must be bent at right angles.
• Put your left leg to the right, keep your legs straight, raise your hips.

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

Lunges with corps turning

This exercise is perfect for beginners.

• Take a step forward with its left foot and bend it in the knee.This will make the stretch of the muscles in the right thigh.
• Expand your hands in front of you so that they settled parallel to the floor.
• After that warm up, take a step forward with its left foot and sit on an imaginary chair.The right leg should remain backwards and toe touches the ground.By doing so, you can first leave your back straight and then turn with the body.
• Make such an attack with another foot.
• You can repeat movements 15 times.

Slopes in different directions

• To do the exercise, you need to stay straight and put your legs together.
• Lift your hands up and fold them over your head.
• Tilt the body to the left as much as possible and hold this position for 15 seconds.You have to feel stretching in the right side of the body.
• Return to the original position.
• Repeat the exercises, tilt the body to the right.
• In the future, you can increase the time and keep the position 30, 45 and 60 seconds.

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

• To perform, you must stay on all fours.

• Relax the press and take a deep breath.
• Exhale and exhale, strain and pull tightly abdomen.
• In this position, keep your stomach for at least 15 seconds.

Tips for better efficiency

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

• It is necessary to gradually increase the intensity of physical exertion.In the presence of ordinary classes, the body not only adapts the load, but also becomes more resilient.Therefore, it is recommended to include running, cycling or power loading at least once a week.This will help even more effectively burn excess calories and improve metabolism.

• Performing classes in the fresh air.This contributes not only to weight loss, but also to healing the body as a whole.
• It is important to plan classes.This allows you to prepare you in advance and start exercising in time.After all, it is necessary to decide on clothes, shoes and store up the water.Many people use appropriate music for training, which is also better to prepare in advance.
• Enforce role in losing weight has nutritionTherefore, it must also be adjusted.For example, experts recommend introducing more vegetables in their diet, including a crooked, which allows the body to recover faster after exhausting workouts and bitter chocolate.It is also important to drink enough clean water (at least 2 liters per day).

• Do not neglect the scoop.Before the main training it is necessary to warm up the muscles.This will minimize the crepature and possible damage of tissue.And after class, it is recommended to produce muscle stretch marks.
• Don't be distracted by conversations during this period.It is important to concentrate in the classroom, make them correct and with maximum return.This is especially true if you are engaged in a group of similar -minded people.
• It is important not only to adjust the diet, but also to ensure a normal holiday and sleep where the body will be able to relax and recover.

• If it is difficult for you to choose exercises yourself, it is better to seek help from a coachWho can offer an appropriate and effective complex taking into account your features and desires.And the most important thing is Constance.It is better to devote 20 minutes a day to exercises than not to do anything.This is the hardest, especially at the beginning of the road, when a person faces 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 the choice of physical exercises, frequency and intensity of exercise as well as the lifestyle you will lead during this period.AlsoIndividual properties of the body cannot be excluded.

Exactly one thing: If the workout is constant and intense, the changes will be noticeable in a week: the well, the well, the state of the muscles of the body and the body as a whole will improve.This way you can lose up to 4 kg per day.Month, which means the waist and sides are getting smaller.

Pay attention!The most important thing is bright and constance.And to make the result even more efficient, you can go and focus on cardio loading.