Effective series of exercises for weight loss in the stomach and sides.

Losing weight for many people requires huge costs of time and strong power.However, where almost everyone is lost weight, the weight loss in the stomach is the main difficulty.When a person successfully reduces the weight, it seems that fat goes from anywhere, but not from the sides.Think about the exercises that will help remove the stomach at home.

Can too much weight be removed quickly from the abdomen and from the side at home?

It seems impossible to lose weight at home, many specialists need to attract: nutrition, coach, masseur;Buy expensive food courses and training plans.In fact, if the problem is not in any disease, you can deal with weight loss yourself only by making certain efforts and using the information we give you today.For effective weight loss at home, to establish a narrow waist and flat abdomen, the best choice is a mixture of aerobic and anaerobic loads, that is, strength and cardio training need to be exchanged.In addition, 1-2 times a week, it is wise to pump the abdominal muscles specifically.Therefore, training should be like this at home with the aim of losing weight:

• 2 times a week cardio training
• 2 times a week of power training
• 1-2 times a week pumping the press (separately or in strength and cardio training complex)

And what kind of exercises are included in these types of training, and how to do them, we will further describe more.

Effective Complex gymnastics exercises for weight loss and sides

We start with press pressure.There are many exercises to pump abdominal muscles.Some believe that some exercises are more effective than others, but in fact, familiar and long well -good exercises give a good result if you do them regularly and if you look at the right technique.

Advanced exercises technique

Repeat 20-25 times.3-4 approaches will be enough.Raising the body lying on the back (for women and men) is an excellent exercise to develop and strengthen the rectus muscles of the press.Technique exercise:

1. We lie down on your back.
2. We bend the legs in the knees and put the shoulders on the width.The legs do not need to be teared from the floor during the exercise (this often happens, because the legs act as a counter and “try to help go up”), so you can fix them immediately: slip under the couch, ask someone to hold it, etc.
3. We put our hands behind the head or cross the chest.If you are a new person, your hands can be stretched behind your head, and when you climb on.
4. Please note: You do not press on your head or neck with your hands.
5. The back is strictly pressed on the surface.Reduce natural deflection in the lower back.
6. Take a deep breath and exhale with back back Take the body.
7. At the top, you should exhale as much as possible, put pressure on the press muscles and lasts for 2-3 seconds.
8. Afterwards, an inspiration, we go down and relax.

15-20 times need to be repeated, 3-4 approaches will be enough.Of course, the press muscles quickly adapt to any load, and this exercise must be done in conjunction with others or replaced them periodically.Of course, in the case of beginners this exercise represents some difficulties, so you can replace some simple options.

Raising the lying legs (suitable for hot -up)

For example, the case can be turned or raised to exchange and raise the legs lying.This exercise allows you to pump the lower part of rectus abdominis muscle.Each exercise with the legs will always be more difficult for the press than turning or lifting the upper body of the body:

1. We lie down on your back.The legs are extended.Hands along the case.
2. When the legs are being built, it often tries to build the back, so to minimize this phenomenon, put your hands under the buttocks and keep them there during the whole exercise.
3. We take a deep breath and leak we remove the feet from the floor.
4. We raise our feet vertically to the floor, we keep this site for a few seconds and we start slowly, feeling the muscles of the stomach, lowering our feet.
5. At the lower point, it is recommended not to touch the surface so that the burden is constant.

For beginners, it seems that such a method is quite complex, so it is wise to make one lift of the legs.With leakage, take one leg to the corner of 45-60 degrees, linger and slowly reduces it.When the first foot went into contact with the floor, you can raise the latter.Do not confuse this exercise with reverse turns.When constructing the feet, as we reported above, we finish the exercise through the vertical location of the foot on the floor.On the back turning at the upper point, the buttocks need to be rubbed from the floor and the lower body of its wind slightly.

Exercise for the press "Lokot-Kolon"

There are two options for this exercise in the muscle area studied: rectus and oblique muscles of the press.Besides some options with different difficulty.Technique exercise:

1. We lie down on your back.
2. We take our hands behind the head.
3. The legs can be in one of the four positions: be bent at the knees and stand on the floor or be elongated to lie on the floor (light);lie on a hill (light);Or they can be kept in the air (complex).
4. The purpose of this exercise is to achieve knees with angles.
5. We simultaneously turn the case and feet, that is, we do our best to connect them in the middle.
6. If we work with direct muscles, then our task is to touch the angle of both knees
7. Exercise your rectus muscles of the press
8. If we want to work out the oblique muscles, we should contact the angle and the other generation.
9. When we work out oblique and gear muscles, it is necessary to touch the angle and the opposite generation
10. If the legs lie on the hill, then we turn more to drive the upper part of the body, the lower part is fixed, so the exercise is light and suitable for beginners.
11. It is also a light option when you take your feet and place them on the floor again.
12. The hardest option is when your feet are complicated with the body, that is, you draw them to you, and then focus them, but do not touch the floor with your feet.

The number of repetitions from 15 to 25, 3-4 will approach many.

Bar - classic and lateral

The exercise bar, according to research, is one of the top ten best press exercises. Moreover, in the case of oblique abdominal muscles, it shows itself effectively.There are many options for the bar.We will consider two classic species - this is a classic and lateral bar.These two exercises can be done in dynamics.For example, make your feet tighten on your chest, raise your hand, leg, jump and so on.

Classic bar.The bar can be made in three ways from the simplest to the hardest:

• On stretched hands.It is a great choice for beginners starting on stretched hands
• On the forearms.In the bar on the angles, it is a little harder to keep the body straight, so it is best to work the equipment in the bar on stretched hands
• On the palms (Catulars of Dandas).This author is borrowed from yoga.This is a complex option, which is not always able to fulfill it properly

Technique exercise:

1. We lie down on the stomach.This is the start -up location from which you must stand in the author of the bar.But if it is very difficult for you, you can immediately stand in the bar from a convenient site.
2. There are straight legs.
3. Place the legs on the socks.The more the legs stand, the more difficult to do the exercise.
4. We rely on the angles or in the palm of your hand.
5. We take breath and push out to leak to the required bar option.
6. In this post, you must wait from 20 seconds to a few minutes.It all depends on your preparation.
7. It is important to monitor the body.Regardless of the bar where you are in your position, the whole body should be even one line: the stomach is sharpened, the pelvis is not stuffed and built, the back is straight, the neck is calming.
8. Do not forget to breathe.Breathing should be even and calm.Must try at least this.

Lateral crops

This exercise can also be done:

• On a stretched hand.Side -bar on a stretched arm
• On the forearm.Side -bar on the angle

Technique exercise:

1. Lie down on the side.
2. A more complex option is when one leg lies on the other, but this method seems to be the difficult for beginners, so you can put the legs nearby.
3. We get on the angle or on his stretched hand, helping ourselves with the second hand.
4. Take breath and tear from the body from the floor to leak.You only need to keep the pedal (or two) and the support hand: the case, nor the pelvis, nor the feet in contact with the floor.
5. You must also ensure that the body is one straight line.
6. The arm should be supported tightly under the shoulder.
7. We are joking in this position for the essential time - also from 20 seconds to a few minutes - and we change the side.

The exercise of the bar begins with a minimum time that can be done and every time they increase the time, adding 5-10 seconds.Therefore, if you do this exercise regularly, then a month you reach a few minutes easily.The abdominal muscles use the loads quickly, so you need to try to include different options for exercises, alternate and replace them, then you can achieve greater efficiency.

Cardio Improvement to do for weight loss

Cardio training is one complex of exercises or exercise, which requires a lot of oxygen, so the rhythm and breathing of the heart is increased.Cardio loads are very good at training the cardiovascular system, and help effectively to lose weight.Cardio loads include:

• Attitude
• Jump on a rope
• Cycling bike or fitness
• Running the stairs
• Jumping and various exercises with jumping (“stars”, girds, cries with jumping, etc.)
• Skiing
• Various active sports games

At home, you can take some of these types of activity for weight loss.

Rack

Jump with rope is one of the most affordable cardio types and at the same time one of the most effective.In hours of intense training, you can burn from 600 to 1000 kcal.The number of burned calories depends on your readiness, your weight, age and some other factors.Jump technique.This exercise is not extremely difficult, as it is likely to be familiar with childhood.However, our horror we would like to note.

1. The length of the rope should be convenient for you, otherwise successful training will not work.If you stand in the middle of the rope, then you should handling to your chest.
2. We accept a jump rope, we take our hands from the hips about 20 cm and we start rotating.
3. The hands should take part in the work, and not just brushes, or you will not overcome them very well.
4. We jump on socks, not on the heels.
5. Choose a convenient shock -brakes or shock -cover, and better, and, because it preserves the health of your article.

If you jump regularly - every day, every other day, it will be quite 15-20 minutes to keep a good shape.In addition, you can try different jumping options.Not only will this diversify the training, but it will also be more severe.We recommend you watch a video with a selection of different exercises on the rope.

Running in the place of the house

The tracks for cardio burden are a great choice, helping all the muscles of the body to participate in the work, but for one reason or another, it is impossible to run on the street.In this case, you can try to run in a place that is easy to do at home.Running on the spot can be an analogue of runs on the street or on the path, if you work at an intense speed, such training has many advantages:

• no matter what season and weather conditions
• Doesn't need to choose and buy clothes specially
• hurt fewer opportunities

In a word, you can do anywhere and anywhere.But, of course, there is a very pleasant disadvantage -it is not as effective on the spot in some features if you compare it and run on the street along the crossed country.Why?

• With no horizontal movement
• No resistance to weather conditions
• There are no natural changes in the landscape (lifts, extract, stone surface, sand, etc.)

And for many people, this lesson will be boring enough.It is difficult to run in place for 20-25 minutes.

How to solve these two problems?How to be running a more efficient and interesting career spot?You can use music or TV for a stray, which will diversify the training.Not only can you watch your favorite series, but also 200-300 kcal per series burning.To make intense training, you should exchange different current options: at a slow speed, maximum speed, raising high knees, draw one knee to the chest, etc.

Fitness bicycle training

The fitness bike is present in each gym, and is often bought for homework.First of all, it is small, you can even choose a simulator for a small apartment;Secondly, it has an affordable price.Many people want to lose weight: what is more effective - running or fitness bike.It depends on many different parameters: initial weight of age, age, level of physical training, loading level of the simulator or current conditions.But in one way or another, there is a view that the tracks are better than burning fat on a bike or a fitness bike.If you keep a speed of about 30 km/h on the simulator, you can wear about 800 kcal, which may be equivalent to hours of jog.To achieve good results when weight loss, especially when it relates to the stomach problem area, you must be patient.It often happens that a person eats properly and regularly, loses weight, but the stomach leaves slowly.Sometimes this is due to the fact that aggressive fat creates (unlike the skin, it is deeper and covers the internal organs), and it is not easy to get rid of it.However, this is not impossible, although you have to spend more time and effort.