To lose weight, it is necessary not only to adhere to the right food, but also to play sports.As you know, in the abdomen, the fat layer is formed quickly, and burns more difficult than in other parts of the body.But the constant classes developed by fitness coaches will do their job.There are effective physical exercise for weight loss and sides.Only regular training will help to find beautiful shapes and get rid of excess fat.
Which muscles should be pumped to get rid of fat in the stomach and hips?
If you know which muscle groups are located on a certain part of the body, it will be simple to develop a set of effective weight loss exercises and sides.
Such muscles are located in the stomach and sides:
- Outer- passes from the lateral surface of the ribs to the abdomen, works with slopes and curves;
- Inner slope- located under the outer oblique muscle, participates in the corner, inclination;
- The transverse is deep- passes from inside the ribs in the stomach, participates in twisting;
- TO- travels along the abdomen on both sides of the middle line, contributes to the front body turn.
General rules for all exercises
No matter who exactly will perform exercises for loss of weight, abdomen, sides, hips or anything else - man, woman, girl, child or adolescent - so that they are effective, you must adhere to such general rules:
- Training must necessarily go to an empty stomach when the body is relatively long without energy nutrition.
- Physical exercises for loss of abdominal weight and sides are not carried out with dumbbells and other weighing agents, load is performed due to body movement.
- If you have chosen simple and easy weight loss exercises, it is advisable to get involved daily, at the same time.
- Gradually, the number of repetitions from the group of exercises should increase.
- Normally, after learning, there is little fatigue - simple and light home exercises for weight loss and the sides also make the muscles work, which proves their effectiveness.
Exactly!It is enough to train 3-5 times a week, but daily classes will give more efficiency.The optimal number of movements for each exercise is 25-30.It is advisable to repeat them at least 3 times, taking small breaks for relaxation.
A complex of physical exercise for weight loss and sides
What are the most effective exercises for losing weight and sides?The complex consists of 10 physical exercises that are created to perform a home, though for the first time you can get 3-5 exercises from the complex.They are simple and easy, do not require the use of simulators, suitable for people without special physical training.To better understand the execution technique, their execution scheme can be downloaded to the computer or watching video online.
Exactly!Fitness coaches recommend doing in the morning, which contributes not only to the weights of pallor but also from rapid awakening.
Before each training, it is recommended to perform a small 5-minute heat.Its purpose is to prepare the muscles for future loads.To perform a warm job, you can use the simplest exercises, such as walking, tendencies, etc.
Basic growth
Exercise is performed as follows:
- Lie on your back, bend your legs to your knees, place your shoulders to your width.Submit your hands behind your head.
- Raise the pelvis, removing it from the floor, as high as possible, raising in socks.
- Linger for a few seconds and lower the pelvis to the floor.
Exactly!When doing this exercise, you do not need to raise your hands along with the pelvis.
“Scissors”
"Scissors" - one of the best weight loss exercises not only abdominal and sides, as well as legs:
- Lie on your back, stretch your hands along the body.
- Raise both feet so that they are formed with a floor of about 45 degrees.Put them at different levels (one above the other).
- Performed in the air of movement, like scissors.
"Lokot-Kollo"
This exercise is performed as follows:
- Lie on your back, bend your legs to your knees.Hands behind the head, bent in the elbows.
- Alternately tighten the left and right elbow in the opposite knee.
Exercise can be performed until the muscles are tired.
recliner
Such an exercise will help to get rid of fat quickly on the sides, but is also used for weight loss.Is performed on foot:
- The legs are wider than the shoulders, the knees are bent.The body is half at the meeting.The hands are closed behind the head, the back is straight.
- Stretching the press muscles and pulling his stomach inside, slowly to glue the body to the left and right.
At first, the tendencies are performed slowly, but gradually the speed increases to the optimum level.
Simple abdominal weight loss exercises and sides are presented above.Even the child will be easily mastered, not to mention an adult with a minimal level of physical training.
"Planck" and "Half"
It is a little harder to perform "grass" and "half the ribbon", although these exercises are quite effective and are used not only for losing abdominal weight and sides, but also to strengthen the back.From the pictures you can easily understand how to make them.
“Planning Half”
To perform this exercise, you need to do the following:
- Stay on all four sides in the "dog" position.The palms and knees rest against the floor.The look is directed down.
- Draw the stomach and slowly raise your body, rounding your back.Linger for 30 seconds.
- Return to the starting position.
“Mobile bar”
Performing the "Planck" exercise is much harder than "half the bar".Despite the obvious simplicity, it is quite difficult to do it, as there is a large load on the back muscles.
- You need to stay in a regular "grass", resting on the floor and toes.The body is kept straight, the back is flat.
- Raise the body to the maximum possible height.Ideally, it turns out a hill whose top is the buttocks.
- Then return to its original position.
Exactly!A regular bar has high efficiency.According to experts, it is enough for beginners to survive in such a position for just a few seconds, gradually increasing time.If there is pain in the back during classes, it should be stopped immediately.
"Jogic" rotation
You can use the hulahup training process, which is also a great weight loss tool at the waist.When rotating, the peg strengthens the abdominal muscles, removes fat on the sides, strengthens the press.As a result, the athlete acquires a thin, toned body without signs of cellulite.
The results of the studies have set the 3 most effective exercises for loss of abdominal weight and sides with a stake.They can be performed separately or in a complex.
Exactly!Before studying exercises using a stake, you need to learn how to turn it into a standard way.
To rotate the studs this way, will be required below:
- Take the starting position: Standing evenly, the legs together.
- The hands bent on the elbows are closed behind the head.
- Twist Hulahup, performing smooth circular pelvis.In extracting, draw the stomach, in inspiration - relax the press muscles.
"Rotating the planets"
This method of rotation of the pins is more complicated than the previous one.You will have to perform such a sequence of actions:
- The legs are in shoulder width away, hands behind the head, but are not connected to the castle.
- Twist Hulahup, gradually turning the body around the axis in the direction of rotation of the pins.
Rotating a peg with slopes
Only a brave person can physically perform this exercise as it requires zeal:
- The legs are in the shoulder width, the hands are closed in the lock, straight in front of the chest.
- Bend one leg slightly in the knee, bending over the body and turning the body in this direction.Twist the hoop.
- Change your leg and rotate hulahup again.
Breathing exercises for weight loss and abdomen
In addition to physical ones, breathing exercises are used for loss of abdominal weight and sides, which can also be performed.There are 2 types of technology: Bodyflex and Oxycise.
Bodyflex
The first technique is designed to enrich oxygen in places where you need to get rid of excess fat.To do this, you need to take a deep breath, then a sharp extraction develops and the breathing holds for 10 seconds.During the respiratory period it is recommended to perform a simple exercise.
Oxicize
The technique of oxicism does not mean sharp exhaustion.They are replaced by short "money". It is necessary to take a deep breath, then make 3 small "do-ground", draw deep and perform "up-out" three times. Thanks to the oxygen technique, oblique function, abdominal muscles.
Staying always thin is quite simple if you adhere to the right food and combine it with physical exercise.Regular training will help remove fat deposits in the stomach and side.The waist will become thin, the stomach is strengthened and the press is strong.