Effective exercises for weight loss and sides

Very often a problematic area in people has a bust.The body is simply arranged in this way and therefore accumulates subcutaneous fat in this area.Only people who professionally practice sports and support the right diet can boast of small fat content.But ordinary people can also take you to a similar form, performing effective physical exercises to lose weight and sides.So the print cubes will not hide under a layer of ugly fat.

It is not just enough to engage in physical effort so that distinct cubes of the press appear on the stomach.You still have to change the diet and choose a healthy diet.It is necessary to stock up on great patience, since fat could accumulate in the body for years, and therefore all this will not disappear in a week.You will need months of intensive trainingFor which you have to prepare morally.

The secret of success are the regular classes, the principles of proper nutrition and an integrated approach to training.So you can in a few monthsGet a stomach in relief.The set of exercises should always start with heating and heartloads and after having moved to elongation and power complexes.Special exercises for the sides and the abdomen will help normalize the metabolism of the adipose tissue and then strengthen the necessary muscles.

There is no need to torment you with gestural diets during weight loss of the sides and abdomen.You just have to limit the use of salt, fatty foods, seasonings, fast food and carbonated drinks.It is worth excluding all the flour and smoked by your diet.

If you remove salt and sugar from your daily nutrition, the metabolism will improve largely.The body will receive carbohydrates from vegetables and fruit that are much more useful than pastry food, as well as various chemistry.And you certainly have to get rid of bad habits such as smoking and drinking alcoholic beverages.

The diet mustconsist of natural products that contain the following components:

1. Proteins that are converted into muscles.
2. Carbohydrates that largely increase the energy of the human body, so necessary for intensive training.
3. If it is very difficult to do without fats, it is necessary to use Omega-6 and Omega-3 profits, which are contained in large quantities in low fat or fish meat.

It is necessary to include these products in foodwhich will actually fight with excess fat:

• ginger;
• green tea;
• pineapple juice or whole pineapple;
• Grapefruit or juice from this delicacy.

To obtain ideal presses on the abdomen, it is also necessary to use some sports additives in the form of fat burners.This drug is not considered anabolic or steroid.Will not affect the hormonal background, but only accelerate the metabolism.

Preparation for the course

Many people who want to lose weight make common mistakes:

1. Perform exercises with dumbbells, leaning on the side.Therefore, a harmonious life cannot be achieved in any way, since in this area the muscles will increase only and life will acquire an even uglier form.
2. Performs exercises with weights and from this life will only become wider.
3. Some use hula-hups and think that thanks to him, the excess weight will soon start.But such an exercise is very dangerous, since the internal organs can fall into the abdominal cavity.

To get rid of the fat layer, it is necessary to perform cardio exercises, so you should not be involved exclusively with the resistance classes.

Many novice athletes want to get rid of the abdomen and therefore pump the print intensely.But you cannot locally eliminate the problem, doing only an exercise.It is necessary to approach the formation to get rid of the sides and the abdomen completely.

The importance should be recognizedAerobic training, during which it will be necessary to work intensely and breathe deeply.The impulse will accelerate, the number of cardiac contractions will increase, the pressure will increase, as well as body temperature with some aerobic exercises:

• race;
• I swim;
• exercise on a rope;
• dance;
• bikes.

Thanks to this training, the mechanism that will burn excess fat will begin, and therefore the cardio cardio in combination with aerobic exercises should last about 30 minutes or a little more.Only in this case will they beginThe necessary processes that will help to eliminate problems with the stomach and sides.And the fat combustion process will not stop after the end of training and will continue for several hours later.

To obtain optimal indicators, you must engage in one day and combine cardio caries with various resistance exercises for the necessary muscle groups.Before training, you should definitely knead for several minutes.

A series of exercises to lose weight and sides

All exercises must be performed in 4-5 approaches of 10-15 repetitions.Don't do everything in one training, because it is harmful to the muscles.As a result, the whole body will be very sick the next day, and some for this will no longer want to play sports in the future.Oversitudes significantly damages the body and therefore does not achieve such a negative effect.

Perform a dayOnly three or four exercises, focusing the impact on all parts of the press.

Effective training at home

1. Lift the legs in place on the side.It is necessary to lie on the left side and then lift, without bending, the right leg.The height should be possible.And because it will be necessary to put the leg in front of the left foot, then behind it.On each side, this exercise should be repeated 20 or 30 times.
2. Bikes.Surely everyone knows such a simple exercise, as it is quite common and effective.With it, you can lose weight and get rid of excess fat from the abdomen and sides qualitatively.We lie on the back and then we begin to bend one or the second leg, pulling them to the stomach.The open leg should be kept in a raised position at a height of a few centimeters from the floor.
3. Swell and portray the abdomen.When performing this exercise, try to strain the muscles as much as possible.Make a deep breath and raise both legs, keeping them without bending the knees, at a height of a few centimeters from the floor as long as possible.To complicate the exercise, it is possible to perform "scissors" at the same time with alternating legs.The number of approaches will depend on the physical abilities of a person.
4. Planck.This is a fairly effective exercise that can strengthen the back, chest, buttocks and stomach.The excess subcutaneous fat will also be burned very actively.To begin with, we lie down and rest on the forearms and fingers.We sarci on the socks and hold our back absolutely straight.We do the muscles of the abdomen and add our eyes to the floor.The buttocks must not protrude and lower the lower back.In this position, you must linger as long as possible.
5. Boating.We sit on the floor or on a training carpet, and then we lift our legs, which are folded on the knees and at the same time we stretch with them with straight hands.After we return to the starting position.This movement should remember the rowing of the verses.Repeating this movement must be 10-15 times.
6. Mill.This is also a very effective exercise that helps to remove fat from sides and abdomen.We put the shoulder of our feet aside, and then in turn we try to reach the fingers of the left hand on the tip of the right leg, and then, on the contrary.This exercise can strengthen the side press and reduce the layer of fat in life.
7. Scissors.This movement is interesting as it can be done even when you watch TV.To begin with, lie on the back, get your legs and take turns starting your feet behind each other.This is done about 10 minutes needed.The operating time will increase daily as the experience is set.
8. Broken scissors.We lie on the stomach.We lift the low legs and spread them slightly on the sides, starting to hit them against each other.
9. Squat.With the help of this exercise, not only the buttocks, but the press muscles are also trained.It is advisable to perform squats with dumbbells.You can use thick books or put water in bottles.

All these exercises can be combined with massage, correct diet and enveloping with clay, honey or healing mud.In this case, the results will be achieved in a shorter time.

Charge for harmony

You can get rid of excess fats and sides, thanks not only to intensive training, but also to daily exercises.In combination with power loads, this will be doubly effective for losing weight.Gymnastics includes exercises that train the sides and the stomach largely.

1. Lie on the back, hard your hands, with the palms of the hands, take a skin on the floor.Slowly try to put the stomach with your feet and then straighten the legs.
2. Keep lying on your back, bend your knees, do not tear your heels from the floor.The hands should be on the back of the head, the elbows are divorced on the sides.Exhale and tighten the torso to the knees, lie down with your arms stretched along the body, move your legs until the fingers touch the carpet over the head.Return to the starting position, raise the legs of a few centimeters and keep it for 10 seconds.
3. Sit so that the back is absolutely uniform.The hands are on the sides.Squeeze the print, then try to lie down and follow the 90 degree angle between the body and the straight legs.
4. Perform squats with a load.Go back slowly, as if I sat on an imaginary chair.Keep in this position, then straightens.To complicate the exercise, you can do all this standing on one leg, as well as shooting a circle.But if you are not sure you can face the complication, do not experiment.

Contraindications to loads

In any condition, you cannot engage in pregnant and young mothers.During pregnancy, all exercises can increase the tone of the uterus and this will damage the child a lot.If there is a desire to engage in physical effort, then it is better to go to yoga or special exercises for stretching, which will improve flexibility.Women who recently gave birth will be desirable to gradually return to physical effort.Large loads can influence a lot on health.This is particularly true if before pregnancy a woman was not engaged in any sporting activity.

If there have been injuries, physical effort is allowed only under the supervision of a doctor.First you have to visit the consultation and ask all the necessary questions about physical effort.

Observing all the above tips, in a few months you can significantly improve your appearance.It is necessary to build an adequate nutritional mode.Only in this way will the beautiful aspect remain for many years.

In addition, you can visit fitness centers, aquaerobics, physical education, where they will show variety of charging.But the above and without this will help to get fit.