Exercises for weight loss of the stomach and sides

Stopped getting into their favorite things that were at that time recently?There were ugly barrels, and therefore confidence in its perfection disappeared?Every second faces this at different stages of life.Today, more than 60% of men and women all over the world are dissatisfied with what they see in the mirror daily, and are intensely looking for opportunities for how to tackle the problem of excess weight.

Do you want a flat stomach and a beautiful waist?Exercises to lose weight and sides are an excellent solution for those who dream of returning to harmony.In combination with a balanced diet you will achieve great results much faster and more efficiently, which will remain with you for many years.

Why the weight is growing

Less amount of fat is a norm for any person.It provides the protection of bones and organs from hypothermia, any outside effects.Excess deposits are already an apartment for anxiety.You can get rid of them with exercise and, for example, a captivated diet.But before you prepare a program of exercises and decide with a dietary technique, you need to know for what reason the weight "climbed up":

• Reduced metabolism.The older a person gets, the slower he has metabolism.It becomes much more difficult for the body to digest the incoming food that gradually leads to a set of excess weight.Maybe you have noticed many times that your loved ones, friends eat a lot of fat, sweet, while the figure stays so slim and you start coming in, as on yeast, from any bun.This is precisely due to metabolism, which is normal in the first case, and it reduced - in the second.
• Genetic disposal.Researchers have proven that the presence of fat deposits in the body is directly related to human genetics.If relatives on the older line suffered from increased body weight, you will have a disposal for excess fat.
• A sedentary lifestyle.If you move a little, you do not commit anything, even the slightest physical exertion, then you will inevitably get at least a few kg that it will be very difficult to tackle this schedule.
• Overeating.Any overeating is the main cause of excess weight.Especially if combined with a sedentary lifestyle, fat will accumulate several times faster.
• Incorrect attitude.Constantly bending, fat is gradually accumulated in the stomach.To avoid this, constantly keep your back straight.
• Hormonal changes and failures.When a woman or man reaches adult life, serious hormonal changes occur, various malfunctions are also not uncommon, which inevitably involves body weight.

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

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

• The threat of rising cholesterol.With an increase in body weight, the percentage of cholesterol in the blood also grows.The excessive content leads to poor health, occurrence and the development of many serious illnesses.
• The risk of stroke and heart attacks.This applies to people who have reached the age of 40 with an index of body weight than 30. In this situation, the blood vessels worsen, the strain on the heart increases several times.All this in the complex causes additional risks, the probability of stroke, heart attack.
• Slow Circuit.Accumulating fats create an improved load on the internal organs.As a result, nutrients come much worse, blood circulation slows down, ensuring that a deterioration in well -being increases the risk of cancer.
• Reduction of immunity.Excess body weight leads to a deceleration of metabolism, a violation of the hormonal background.The body is weakened and becomes much more susceptible to different colds, viral diseases.

Effective exercises for weight loss and sides

The muscles of the abdomen and sides form a peculiar "cross".Work on other muscles that are on the back, the back, and the inside of the hips depend on their condition.Only a competent composite set of exercises will always keep the body in perfect condition.The results depend on the original amount of fat deposits and human mood to reduce weight.

Before choosing appropriate physical activity, it must be remembered that any motor activity in combination with a diet provides a comprehensive effect and not only affects the chosen areas:

• Home education must be performed regularly.
• Absolutely all parts of the body are involved.
• For greater efficiency, a competently compiled diet is realized.

We offer you the following exercises that help at home make your waist and stomach elastic and without a single fat.

Twisting

This is one of the most common movements that is very popular today.It is not considered the most effective, but the bark is remarkably prepared.If you competently combine it with diet nutrition, you will very quickly notice the excellent result.

• We are lying on a soft gym blanket.We bend the legs of our knees.It is imperative that they even stand evenly on the floor surface with the entire foot.
• We put our hands behind our heads.
• We inhale deeply and begin to lift the upper body.Each increase is necessarily accompanied by exhalation.
• When we lower the body's body, we slowly inhale.After the back is completely on the floor, we repeat the exercise again.
• We make 2-3 approaches on 10 repetitions.

Reverse twist

• We go with the back of the gymnastics blanket.
• We have the legs so they are perpendicular to the floor while the feet are located completely on the surface.
• We put our hands along the body with the palms down.
• On exhalation, raise the lower body, bring the legs as much as possible to the chest, stir a little and tightly for a few seconds.

• In inspiration we fall into the starting position.
• We make three approaches to ten repetitions.

Oblique twist

This exercise is similar to classic twisting, but with some adjustments.The implementation technique provides shoulder turns.

• We lie with our backs on the gym carpet and take the starting position and take our hands to the neck.
• We bend the legs so that they do not touch the surface.
• We raise the top of the body as we turn the shoulder to the side.When the right shoulder change is made, the left side remains in a constant, lying position.
• We repeat the movement of the left shoulder, similar to the right side.
• Repeat 12 times.

Twisting with raised legs

• We lie down and pull your legs up (you can cross them).
• We perform the body's twisting body, similarly classic.
• We breathe as we lower, exhale when you lift.
• We perform three approaches of 10-15 repetitions.

Planck with turns

She works remarkably on her back, hips and press.

• We lie down in the starting position - knees/elbows are located on the surface of the condition of the bar.
• We ensure that the cervical region and spine are evenly located.We look right in front of us.
• We lift our knees from the floor and put our feet on the socks.
• Thus we hold on without movement in 30 seconds.It is important that breathing is not difficult.
• We repeat the exercise for each side the same amount of time.If the physical form allows you, you can stand in 1 minute.

Planck with a trip

• We go to the surface of the side.
• We transfer the weight of the body to the right elbow/ hand and the corresponding leg.It is important that the hand in a bent state forms a right angle.
• Put the left leg to the right.We hold the lower legs evenly.Lift the hips from the floor.
• We last this way for 30 seconds.

LUGS

If you have never done exercises on your stomach before, you should definitely perform data -efficient attacks.

• We take a small step with the right foot and bend it.After the adoption of this position, muscle tension is felt in the femur.
• We lift our hands right in front of us in parallels with the floor.
• We take a significant step forward with the left foot and sit down a little.The right one in this case remains behind, but with the rise of the sock.
• The back when making a movement must be constantly even.
• We repeat the attacks.
• We make 15 repetitions on each leg.

Lashes to the sides

• We're standing right up.We lift our hands over your head and fold together.
• We make slopes to the right.Ideally, so that the upper body is bent as much as possible - the stretch to the left must be felt.We are attached in an oblique position for 15 seconds.
• Cut back to the starting position.
• We make repeated inclinations in the other direction with the same delay for 15 seconds.
• As soon as you get used to "delays", for example, you can increase their time by 30 seconds.

“Vacuum”

This exercise is ideal for preparing the abdominal press.It's based on breathing.

• We stand on all fours and hold in this position using knees and elbows.
• We pull in deep.At this moment the press should be as relaxed as possible.
• At the same time exhale and pull into our stomach and exert the press.
• We hold onto moving for 30 seconds.
• We repeat in 2-3 approaches of 15 repetitions.

Raises of the hips that lie

• We lie down and stretch your hands along the body, palms on the floor.
• We bend our legs at the knees and place on the sides while we do not forget that the feet should stand exactly on the surface.
• Slowly lift slowly the hips with the crucifix.The rest of the body must remain a real estate on the rug.
• We bend our backs a bit and tighten the gluteal muscles.We hold on to this position for a few seconds, firmly.
• We will return to the original position.
• We repeat 10-15 times in several approaches.

How to choose physical exercises to lose weight and sides

Before you start removing the sides and stomach, it is necessary to prepare a program.The thoughtless exercise of exercises is unlikely that the desired effect gives the desired effect.The training kit is selected for each person individually taking into account the properties of the body, the initial physical form and body parameters.An experienced coach has to deal with this question.

To get a consultation, there is no need to visit sports halls, gyms.A workout with a specialist is enough so he can choose the right exercises and prepare a plan.It also shows the technique of performing some movements.

If there is no way to contact the coach, you can simply perform general exercises, for example to charge in the morning.However, do not forget that there is not so many effectiveness from it.It is best to try to personally prepare a training plan, but with the mandatory accounting of the following factors:

• Medical indications/contraindications.For example, people suffering from osteocondrosis are given best of exercises with sharp movements.Patients with the problems of the heart and blood vessels must give up weightlifting and run.
• Goal.The larger the dimensions, the more complicated and effective the set exercises must be.If you just need to remove a few kg, simple exercises will be enough in combination with a low -carb diet.For a greater effect and the acquisition of athletic forms, it is important to perform cardio training and perform exercises for the press.
• Conditions.If you are constantly going to the gym, then the possibility of performing exercises can be done using different simulators.Otherwise, it is necessary to choose exercise that can be easily done at home with improvised funds.

Removal of the waist and abdomen is not as difficult as it may look to first sight.The most important thing is to set correctly and create a program that helps quickly reach the desired goal.And we help you with this.