Fitness coaches around the world are developing new exercises for weight loss and sides to keep women thin.Obesity is a real human problem, it must be comprehensive.Physical training in conjunction with proper nutrition provides fast and solid results from weight loss.
The most common cause of stomach and sides
Often, exercises for weight loss on the side provide good results in combination with diet. Inactivity lifestyle, irrational nutrition underlying obesity. Also, the stomach and sides are covered with fat due to pressure, lack of sleep, or due to internal organ disease.Exercises developed specifically for weight loss will help eliminate fat in the stomach.The main thing is to do it properly and often.It is necessary to combine exercises to lose weight and women's side with dietary diet.If not, you cannot achieve the desired harmony.
Best exercises to lose weight and side
Among the various types of exercises, the best is an effective exercise designed for weight loss and side weight.Those who make a thin waist, form a beautiful posture and make feminine numbers. This type of complex is named by Guy Gasper, a fitness teacher, the author of the methodology. 
The complex includes 10 special exercises for weight loss in the stomach and sides.The class strengthens the rectal and oblique muscles, as well as the back muscles. Classes -Classes for weight loss and sides of the gasper are so easy to do until they are called "abdominal newspapers for statues."The most interesting thing is the training for weight loss and sides included in this complex:
- Warm up.It is mandatory and takes only 4-5 minutes, helping the muscles warm up, prevent stretching, injury.
- This is followed by static exercises for weight loss of stomach and sides.
- Stretching.
Next, all exercises aimed at losing stomach and sides with pictures will be examined in detail.
Turn
Various types of rotation are included in the top 5 best exercises for weight loss and sides.They allow you to work on the rectal abdominal muscles, making the newspaper.The most common option for exercises for weight loss is on the floor.It helps burn fat and pumps the top newspaper with a minimum load at the bottom.Lying on the floor inverted, bend the feet on the right corner of the knee.The hands are behind the head, the elbows divorced to the side.Tighten the newspaper, smoothly raising the shoulder from the floor to the pelvis.Slowly fall from the peak to the source.
Planck
The most effective training for weight loss at home is based on your own weight loss.Planck is a universal training of a broad muscle group.It will not only give you the weight of the stomach and the side, exercise, but radically change the figure for the better. It is done as follows:
- The starting position is located on the floor, parallel legs, wrapping arms on the floor, elbows located just below the shoulder.Sip.
- Exhale: Put your feet on the toes.Support - on the toes, above the lower arm.The back is, no deflection, leg muscles, stomach, buttocks are in tension, as close as possible to each other.
- When the muscles are too tense for unpleasant sensations, smoothly sink to the floor.
Turn around rotating
This simple exercise contributes effectively to the weight loss of the stomach and side at home.Right, they are done as follows:
- Position starts - lying on the floor (straight hand).Feet - slightly bent on the knee.
- Raise your feet upward, smoothly lifting the bottom from the floor.
- On inspiration, slow down your feet and lower back.Amplitude - shortened,
Leaning to the side
This phizpraining protozoa is ideal for weight loss and home side weight.It's easier to do it easily - it's enough to keep your back evenly and lean to the desired amplitude.At the same time, one hand is on the belt, and the other is removed.For good results, you need to practice 100 times or more for each side.To improve, you can take the load in the form of dumbbells.
Scalola
Exercises for weight loss and side weight will be very effective with "scalolas" exercises, which involve extensive muscle groups, whole body tones.It is done like this:
- IP: Lyching emphasis.Straighten our hands, the feet should be shoulder -back.Reliance in the palm of the hand and socks.Make sure your body is right without deflection in the back.
- Pull - newspaper tension, pull one knee to the chest without a deviation to the side, back straight.
- Exhale - Put your feet back without relieving the newspaper.Repeat the other feet.
Putting rotation
This type of exercise is effective for losing weight.Photos show how the muscles -the abdomen is involved.Proper execution algorithm:
- Initial position: lying on the floor with bent legs on the knees, hands crossed behind the head, feet pressed to the floor.One ankle one foot is on the other knee.
- At inspiration, start lifting the body, changing it.The left elbow tries to touch the opposite knee.Change the foot position and do it on the other side.
- Down, but not the end.Work in short amplitude on oblique muscle tension.
Turn
This exercise makes the upper and lower abdominal muscles function.IP: Lying on the back with his feet raised.At the same time, the ankle is on the floor parallel, the knee is on the same line as the pelvis, and the hands behind the head.With a tense newspaper, stretch your knees and chest to each other, while the hips and shoulders escape from the floor.Repeat - 10 times.Relax, and then repeat 10 times.
Planck with turn
This complicated exercise for weight loss and side with photos will help you bring not only the waist, but also the back, hips, feet.The bar with turn is done according to the scheme:
- IP - classic bar, emphasis - on foot socks, lower arm.
- Turn on - turn, take the sidebar position, rest on the right arm and toes.
- The left legs and arms spread in the opposite direction.
- Bend your arms, legs, pull your knees to the elbows.
- Melt the limbs again in different directions.
- Back to IP and repeat for the other side.
Lunch with a turn
IP-edle, the feet are located at a distance of 15-20 cm, hands-at a lower rib level.The stomach is pulled, the back is straightened.We walk to the right with the left foot and turn the body to the right.At the same time, the legs in the left foot appear to the left.Down in the lunge, straightening the right foot.Back to the IP, repeat for the other side.
Vacuum
This is an exciting way to lose weight in the stomach and sides.Usually, exercises for the stomach and sides develop the newspaper muscles, while the vacuum works the muscles and the internal aperture.This exercise is done as follows: you need to stand straight, take a long breath, and then exhale and drag your stomach.Tighten the newspaper, try to tighten the navel to the vertebra and under the ribs as much as possible.Fix the position for 10-15 seconds, slowly inhale through the nose and weaken the muscles.Pull it deep with the diaphragm 2-3 times, repeat, making a 3-4 approach.
Assault
This exercise helps make beautiful relief from the back, feet and tighten the numbers.To do this, you need to get up, spreading your shoulder width.The back straight, the hand - in front of the chest, bent on the elbow, the newspaper - in tension.At breathing - a wide step towards the left foot to the right corner of the knee.On breathing - return to the IP and repeat for the other side.
Strong feet and buttocks will help reduce the waist visually!
Fitness teachers are recommended for new exercises for weight loss and side to combine with other types of loads used by other muscle groups.Therefore, it will be impossible to develop the muscles in harmony, making the figure beautiful.
Step and buttocks at home
This simple exercise can also start, but with normal classes, the results will soon come.
Squats
Be sure to add exercises to lose weight and side at home, hip training and feet.The most famous is squats.
IP: Stand, Feet - Shoulder width, socks divorced to the side.The knees are directed to the stockings.Weight should be transferred to the heel, pressing the foot to the floor.The back must be slightly beaten by boat, but not round.The mosque is straight, without a forward tendency.The knees are forbidden to enter and dilute when lifting from the bottom.At the beginning of the exercise - deep breath, in the end - exhale.
Lugs
The simplest training is the best training for weight loss, as they are clear, do not require special skills and bring quick results.Lunges help keep the whole figure.Step forward with the right foot, the feet are slightly inside.Mot the left foot and to the feet.Hands - on the belt, the case too.Bend your left foot, down until the right corner shape on the second knee -two feet.Remove, push, go back to the IP, do it for the other side.
Bent
At first glance, Beri seems to be an easy exercise for weight loss, but allows you to carefully work on all groups of abdominal, buttocks, hips.It is done like this:
- From the standing position, make a squeeze, relax your palms on the floor.
- Remove both feet by completing the bar on the straight hand.
- Tighten your feet into your hands.
- Stand, jump high, clap on your head.
- Without rest, repeat your eyes 1-4.
Run
Walking is a classic way to lose weight, to strengthen health.Start -starting you should walk in a quick step, warm up the muscles.At the same time, develop a respiratory strategy.Turn on - one step, exhale - three steps, as easy.Then you can add rates to walk, quickly running.This exercise should bring a comfortable sensation without shortness of breath, pain.
Twins to the side
HIP abstract is an effective training for weight loss and priests.IP can stand on the floor, lie down on its side or stand in all four.Provide smoothly and hold support, you need to repel the gluteal muscle and take as much foot as possible.
The bridge is bad
This exercise is to lose weight and back home like many women for high efficacy.IP - lying on the back with a bent leg, tight leg located on the floor, arms along the body.At inspiration - squeezing the back and raising the hips, long for 2 seconds, squeezing a lot, exhale and return to the IP.
A set of exercises for the weight loss of the stomach, sides and feet
To get rid of hated fat deposits, a set of proper exercises for weight loss and side weight is required. He must take into account the early weight of the loss: his weight, the possible health problems.Gymnastics to lose weight and side with great weight should speak.This will help prevent joints and ligaments.Exercises for weight loss and side weight should be done at least 3 times a week.Install the exercise period with your own well -being.Home fitness for abdominal and side weight loss cannot cause chronic illnesses.Make sure you start the classroom warmly, finished with stretching.
Following this graph of the week you focus on training for weight loss at home at home 3-4.5 hours.This means that you will soon come to the desired physical form.After 30 days, training for weight loss and side will be a normal lifestyle, harmony and grace will replace the fertile shape.
How can you speed up weight loss?
In order for the weight to go as soon as possible training for weight loss and side at home, it is necessary to increase proper nutrition, cardio training, modern cosmetic procedures.Nutritionists recommend using pharmaceutical medications to lose weight only in extreme cases.The use of sports nutrition will help lose weight faster without losing muscle mass, accelerating metabolism.
To set up food
When losing weight, it is recommended to eat in small portions with 2 or 3 hours of rest.It is important to have the last dinner no later than 2 hours before the night's rest.On a day, try to drink about 2 l of pure water, not carbon.Take a look at a list of useful products, bring them to arrange a diet.Reduce harmful or excluded foods.
Add cardio training
It is difficult to maximize the importance of cardio exercises for weight loss and sidewalks at home.My specialist advises you to combine cardio with strength training to achieve maximum fat effect.
Add Nutrition of Sports
A variety of sports nutrition helps to quickly tighten the body at home, maintaining muscle mass.This product is classified depending on the effect on the body:
- Thermogenics;
- diuretics;
- Funds reduce appetite;
- blocking calories;
- Metabolism stimulation.
Fitness teachers recommend not replace the training for stomach and sides with sports for rapid weight loss, but to use these two sources.
Conclusion
If you decide to adjust your numbers, then physical training to lose weight and side will be a basic factor in your strategy.Other sources need to be connected to them - proper and modern sports nutrition, cardio training, and most importantly - perseverance, trust in their strength, good motivation.After combining all the factors together, you will definitely achieve your goal.