To lose weight, it is necessary not only to adhere to adequate nutrition, but also to practice sports.As you know, in the abdomen, the fat layer forms rapidly and burns more difficult than in other parts of the body.But the persistent classes developed by Fitness coaches will do their job.There are effective physical exercises for weight loss and sides.Only regular training will help find beautiful ways and get rid of excess fat.
What muscles should be pumped to get rid of fat in the stomach and hips?
If you know which muscle groups are in a certain part of the body, it will be simple to develop a set of effective exercises to lose weight and sides.
Such muscles are found in the stomach and sides:
- Oblique- It passes from the lateral surface of the rib to the abdomen, it works with inclination and turns;
- Interior inclination- It is found under the external oblique muscle, participates in corners, inclinations;
- The transverse is deep- Go from behind from inside the rib to the stomach, participate in the twist;
- right- It is mounted along the abdomen on both sides of the midline, it contributes to the body curve forward.
General rules for all exercises
Despite who will perform exactly losing weight, abdomen, sides, hips or anything else: man, woman, child or adolescent, so that they are effective, it must adhere to such general rules:
- Training must necessarily an empty stomach when the body is relatively long without energy nutrition.
- Physical.The exercises to lose weight of the abdomen and the sides are not carried out with weights and other weighting agents, the load is carried out due to the movement of the body.
- If you have chosen simple and easy weight loss exercises, it is advisable to participate daily, at the same time.
- Little by little, the number of repetitions of the exercise set must be increased.
- Normally, after the lesson, it feels a bit of fatigue: the simple and light homemade exercises to lose weight and the sides also make the muscles work, which demonstrates its effectiveness.
Note!It is enough to train 3-5 times a week, but the 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 to relax.
A complex of physical exercises for weight loss and sides
What are the most effective exercises to lose weight and sides?The complex consists of 10 physical exercises designed to perform a house, although for the first time it can take 3-5 complex exercises.They are simple and light, do not require the use of simulators, suitable for people without special physical training.To better understand the execution technique, the scheme of its execution can be downloaded to the computer or watch the video online.
Note!Fitness coaches recommend doing in the morning, which contributes not only to diminishing weights, but also for rapid awakening.
Before each training, it is recommended to carry out a small 5 -minute heating.Its objective is to prepare the muscles for the next loads.To make a warm, you can use the simplest exercises, such as walking in the place, inclinations, etc.
Basic laughs
Exercise is done as follows:
- Lie on your back, bend your legs on your knees, place your shoulders over the width.Give your hands behind your head.
- Raise the pelvis, starting it from the floor, as high as possible, climbing to the socks.
- Stay for a few seconds and lower the pelvis to the floor.
Note!When doing this exercise, you do not need to raise your hands together with the pelvis.
"Scissors"
"Scissors": one of the best exercises for weight loss not only of the abdomen and sides, as well as legs:
- Lie on your back, stretch your hands through the body.
- Lift both legs to form with an apartment of approximately 45 degrees.Place them at different levels (one above the other).
- Act in the air of the movement, such as scissors.
"Lokot-Kollo"
This exercise is done as follows:
- Lie on your back, bend your legs on your knees.Hands behind the head, folded in the elbows.
- Alternately tighten the left and right elbow to the opposite knee.
Exercise can be done until the muscles are tired.
Inclination
Such exercise will help quickly get rid of fat on the sides, but is also used to lose weight.It is done standing:
- The legs are wider than the shoulders, the knees are bent.The body is halfway in the squat.The hands are closed behind the head, the back is straight.
- Stretching the muscles of the press and pulling their stomach inwards, slowly to bow the body to the left and right.
At first, the inclinations are carried out slowly, but gradually the speed increases to the optimal level.
Simple exercises for the weight loss of the abdomen and the sides are presented above.Even the child will easily dominate, not to mention an adult with a minimum level of physical training.
"Planck" and "Half"
It is a bit more difficult to perform the "bar" and the "half of the bar", although these exercises are quite effective and are used not only for the weight loss of the abdomen and the sides, but also to strengthen the back.You can easily understand how to do them.
"Plan half"
To perform this exercise, you must do the following:
- Stop on all fours in the pose of the "dog."The palms and knees rest against the floor.The look is directed down.
- Draw the stomach and slowly lift the body, rounding the back.Stay for 30 seconds.
- Return to the initial position.
"Mobile bar"
Performing the "planck" exercise is much more difficult than the "half bar".Despite the apparent simplicity, it is quite difficult to do so, since there is a great load in the posterior muscles.
- You must stop in a regular "bar", resting on the floor and leg socks.The body remains straight, the back is flat.
- Lift the body to the maximum possible height.Ideally, it is a hill, whose upper part is the buttocks.
- Then return to your original position.
Note!A regular bar has high efficiency.According to experts, it is enough for beginners to survive in such a pose for only a few seconds, gradually increasing time.If there is pain during classes on the back, you must stop immediately.
"Jogic" rotation
You can use the Hulahup training process, which is also an excellent means for waist weight loss.By turning, the hoop strengthens the abdominal muscles, eliminates fat on the sides, strengthens the press.As a result, the athlete acquires a thin and toned body without signs of cellulite.
The results of the studies have determined the 3 most effective exercises to lose weight of the abdomen and the sides with a hoop.They can be performed separately or in a complex.
Note!Before studying exercises with a hoop, you must learn to twist on your stomach in a standard way.
To rotate the hoop in this way, the following will be required:
- Take the initial position: Standing evenly, legs together.
- Hands folded in the elbows are closed behind the head.
- Turn the hulahup, performing a smooth soft circular pelvis.In exhalation, draw the stomach, in inspiration: relax the muscles of the press.
"Rotation of planets"
This method of ring rotation is more complicated than the previous one.You will have to perform a sequence of actions:
- The legs are separated by the shoulder, the hands behind the head, but are not linked to the castle.
- Turn the hulahup, gradually turning the body around the axis in the direction of ring rotation.
Rotation of a ring with slopes
Only a physically resistant person can perform this exercise, since it requires zeal:
- The legs are separated by the shoulder, the hands are closed in the lock, straight, in front of the chest.
- Fold a leg slightly in the knee, bending over the body and turning the body in this direction.Turn the ring.
- Change your leg and turn the Hulahup again.
Breathing exercises to lose weight and abdomen
In addition to physicists, breathing exercises are used to lose weight of the abdomen and sides, which can even be performed.There are 2 types of technology: Bodeflex 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 must exhale with a deep breath, then there is an acute exhalation and breathing remains for 10 seconds.During the period of containment of breathing is that it is recommended to perform a simple exercise.
Oxxicize
The Oxycise technique does not imply acute exhaustion.They are replaced by "previous" brief.It is necessary to breathe deeply, then make 3 small "do-the-head", exhale deeply and perform "to out" three times.Thanks to the oxycis technique, abdominal abdominal muscles work.
Always staying thin is quite simple if it adheres to adequate nutrition and combines it with physical effort.Regular training will help get rid of fat deposits even in the stomach and sides.The waist will be thin, the stomach squeezes and the press is solid.