From this article you will learn more exercises to lose weight and pages

Stopped getting into their favorite things that were at that time recently?There were ugly barrels, and therefore confidence in its perfection disappeared?Every second faces this at different stages of life.Today, more than 60% of men and women all over the world are dissatisfied with what they see in the mirror daily, and are intensely looking for opportunities for how to tackle the problem of excess weight.

Do you want a flat stomach and a beautiful waist?Exercises to lose weight and sides are an excellent solution for those who dream of returning to harmony.In combination with a balanced diet, you will achieve great results much faster and more efficiently, which will remain with you for many years.

Why the weight is growing

Less amount of fat is a norm for any person.It provides the protection of bones and organs from hypothermia, any outside effects.Excess deposits are already an apartment for anxiety.You can get rid of them with exercise and, for example, a captivated diet.But before you prepare a program of exercises and decide with a dietary technique, you need to know for what reason the weight "climbed up":

• Reduced metabolism.The older a person gets, the slower he has metabolism.It becomes much more difficult for the body to digest the incoming food that gradually leads to a set of excess weight.Maybe you have noticed many times that your loved ones, friends eat a lot of fat, sweet, while the figure stays so slim and you start coming in, as on yeast, from any bun.This is precisely due to metabolism, which is normal in the first case, and it reduced - in the second;
• Genetic disposal.Researchers have proven that the presence of fat deposits in the body is directly related to human genetics.If relatives on the older line suffered from increased body weight, you will have an disposal of excess fat;
• A sedentary lifestyle.If you move a little, do not commit anything, even the slightest physical exertion, then you will inevitably get at least a few kg that it will be very difficult to tackle this schedule;
• Overeating.Any overeating is the main cause of excess weight.Especially if combined with a sedentary lifestyle, fat will accumulate several times faster;
• Incorrect attitude.Constantly bending, fat is gradually accumulated in the stomach.To avoid this, constantly keep your back straight;
• Hormonal changes and failures.When a woman or man reaches adult life, serious hormonal changes occur, various malfunctions are also not uncommon, which inevitably involves body weight.

Why is it important to perform exercises for a thin waist and flat stomach:

• The threat of rising cholesterol.With an increase in body weight, the percentage of cholesterol in the blood also grows.Its excessive content leads to poor health, emergence and the development of many serious illnesses;
• The risk of stroke and heart attacks.This applies to people who have reached the age of 40 with an index of body weight than 30. In this situation, the blood vessels worsen, the strain on the heart increases several times.All this in the complex causes additional risks, the likelihood of stroke, heart attack;
• Slow Circuit.Accumulating fats create an improved load on the internal organs.As a result, nutrients come much worse, blood circulation slows down, ensuring that a deterioration of well -development increases the risk of the development of cancer;
• Reduction of immunity.Excess body weight leads to a deceleration of metabolism, a violation of the hormonal background.The body is weakened and becomes much more susceptible to different colds, viral diseases.

It is important to remove the abdomen and sides with the most effective exercises not only for a beautiful look.This is also useful for the whole of the whole organism.There are some medical indications where physical activity is essential:

Effective exercises to lose weight and pages:

• Home education must be performed regularly;
• Absolutely all parts of the body are involved;
• For greater efficiency, a competently compiled diet is realized.

The muscles of the abdomen and sides form a peculiar "cross".Work on other muscles that are on the back, the back, and the inside of the hips depend on their condition.Only a competent composite set of exercises will always keep the body in perfect condition.The results depend on the original amount of fat deposits and human mood to reduce weight.

Before choosing appropriate physical activity, it must be remembered that any motor activity in combination with a diet provides a comprehensive effect and not only affects the chosen areas:

We offer you the following exercises that help at home make your waist and stomach elastic and without a single fat.

Twisting:

• We are lying on a soft gym blanket.We bend the legs of our knees.It is necessary that even in a bent state they stand evenly on the surface of the floor with the entire foot;
• We put our hands behind our heads;
• We inhale deeply and begin to lift the upper body.Each increase is necessarily accompanied by exhalation;
• When we lower the body's body, we slowly inhale.After the back is completely on the floor, we repeat the exercise again;
• We make 2-3 approaches on 10 repetitions.

This is one of the most important fitness exercises to prepare the abdominal press.It is popular with experienced athletes and beginners.Accessibility, simplicity of execution makes twisting to the press universal exercises.To effectively find out each muscle group, there is no need to visit the gym.According to this, the exercise is one of the most common and is very popular today.It is not considered the most effective, but the bark is remarkably prepared.If you competently combine it with diet nutrition, you will very quickly notice the excellent result.

Returning Twisting:

• Lies with the back of the gymnastic blanket;
• We have the legs so that they are perpendicular to the floor while the feet are located completely on the surface;
• We put our hands along the body with the palms down;
• On exhalation, raise the lower part of the body, bring your legs as much as possible to the chest, stir a little and firmly for a few seconds;
• In inspiration we fall into the starting position;
• We make three approaches to ten repetitions.

Reverse crane or twisting is one of the most effective exercises for examining the lower part of the press.The technique of performing such twisting is quite simple and quite accessible even for beginners.Reverse crane most affects the lower area of rectus abdominal muscle.Since all abdominal muscles always work together (they cannot be isolated) and perform this exercise, you immediately train the whole press.And this makes such an exercise very, very effective.

Studies in which measurements of the electrical activity of the muscle apparatus were performed during the performance of this exercise have shown the high effectiveness of reverse twisting for the development of the lower part of the press.Therefore, this exercise can be with confidence in the ten most effective.

Spit Disconnects:

• We lie with our backs on the gymnastic blanket and take the starting position and take your hands to the neck;
• We bend the legs so that they do not touch the surface;
• We raise the top of the body as we turn the shoulder to the side.Когда делается поворот правого плеча, левая часть остается в Неизменном, лежачем полонии;
• We repeat the movement of the left shoulder, in the same way as the right side;
• Repeat 12 times.

To achieve a strong and embossed press, you must not only perform simple twisting on the press, but also oblique twist.They not only participate in the creation of the sides of the sides, but also protect the spine from damage.

Spit -turns can seem like a simple exercise.But on the way between approaches to twisting and a relief torso, there is the amount of subcutaneous fat in the stomach.Therefore, try not to compensate for the press on the press with poor nutrition.Compared to other muscle groups, the abdominal muscles are not so large.For calorie combustion is a more appropriate option cardio load.If you are not ready to work on cardio simulators for hours, food is a key factor in the success of achieving the result.

Twisting with swollen legs:

• We lie down and pull your legs up (you can cross them);
• We perform the body's body, similar to classic;
• We breathe as we lower, exhale when you lift;
• We perform three approaches of 10-15 repetitions.

In addition, a popular exercise that performs that the entire muscles of the stomach train includes a transverse and oblique muscle.

Among the huge number of exercises on the press are the most effective different twisting options.This turns with your feet raised - a good exercise to study all the muscles in the press as well as its relief.Of course, a flat stomach can only be achieved in a combination of competent regular training and proper nutrition.During drying or with a full nutrition, subcutaneous fat is burned and the muscle relief becomes more obvious.Drying is a temporary diet, it will be better and more stable result with proper nutrition.

Planck with swing:

• Lie down in the starting position - knees/elbows are located on the surface of the rod;
• We ensure that the cervical region and spine are evenly located.We look right in front of us;
• We lift our knees from the floor and put our feet on the socks;
• Thus we hold on without movement in 30 seconds.It is important that breathing is not difficult;
• We repeat the exercise for each side the same amount of time.If the physical form allows you, you can stand in 1 minute.

What is the useful exercise of the bar?Paid, the benefits of it can be divided into several components, such as the benefits of the back, legs and press.

Also a dynamic version of the sidebar, but more complicated in implementation than the previous one.When it performs it, the body consumes much more kcal to fit perfectly with the exercise program in fat burning.For the press, such a variation is just a fire, judging after reviewing the training.

She works remarkably on her back, hips and press.

Start with a turn:

• Lie down on the surface of the side;
• We transfer the weight of the body to the right elbow/ hand and the corresponding leg.It is important that the hand in a bent state forms a right angle;
• Put the left leg to the right.We hold the lower legs evenly.Lift the hips from the floor;
• We last this way for 30 seconds.

Unlike the classic version, the sidelines actively involve the sloping abdominal muscles, helping to strengthen the hips as well as the back.Properly set technique in the initial stages is the key to success and progress.The line was created more to diversify the training program and prepare the muscles of the bark as effective as possible.I love putting this exercise at the end of training to immediately use strength and energy on basic exercises and then finish the press on the press.Like any active physical activity, this exercise brings with the right technique only benefits for the body.

LUGS:

• We take a small step with the right foot and bend it.After the adoption of this position, muscle tension is felt in the femur;
• We lift our hands right in front of us parallels with the floor;
• We take a significant step forward with the left foot and sit down a little.The right one in this case remains behind, but with the rise of the sock;
• The back during motion must be constantly flat;
• Repeat the attacks;
• We make 15 repetitions on each leg.

If you have never done exercises on your stomach before, you should definitely perform effective attacks.

Lunges are a basic exercise designed for the development of buttocks and hip muscles (especially quadriceps).It is very popular in all sports.It can be performed both with your own weight and using special equipment: rods, dumbbells, Smith simulator.If you look at how professionals make attacks, it may seem that they are very easy to perform.But this is not the case.Before you start, it will be necessary to work for several weeks with your own weight and train equipment.And then add burden.There are many varieties of attacks.Within the framework of this article, we will only understand the most popular of those who use male and female athletes in bodybuilding.

Lashes to the pages:

• We're standing right up.Lift our hands over your head and fold together;
• We make slopes to the right.Ideally, so that the upper body is bent as much as possible - the stretch to the left must be felt.We are attached in an oblique position for 15 seconds;
• Cut back to the starting position;
• We make repeated inclinations in the other direction with the same delay for 15 seconds;
• As soon as you get used to "delays", for example, you can increase their time by 30 seconds.

The slopes to the sides are a very simple but effective exercise to strengthen the oblique abdominal muscles that affect the size of the waist.This exercise is well known to anyone from physical educational education.

In this exercise, the external oblique abdominal muscles are loaded.With good examination with additional burden, they become noticeable, but for this it will be necessary to sit on a diet to remove the excess layer of fat (if any).

If you make a slope, you can perform it on slightly bent legs.

“Vacuum”:

• We stand on all fours and hold in this position using knees and elbows;
• We pull in deep.At this moment the press should be as relaxed as possible;
• Exhale and pull at the same time in the stomach and strain the press;
• We are kept moving for 30 seconds;
• We repeat in 2-3 approaches of 15 repetitions.

This is a static exercise for the development of the inner muscles of the abdominal press (especially the transverse muscles and the membrane muscles).

The exercise is ideal for preparing the abdominal press.It's based on breathing.

To learn how to make a stomach vacuum, practice this exercise regularly, at least 2-3 times a week.The possibility of keeping breathing for a long time gradually increases, and the possibility of soothing different departments of the muscles of the stomach with a conscious will develops.Ultimately, this the press allows to fluctuate much more efficiently.

Swelling of the hips that lie:

• Lie down, stretch your hands along your body, palms on the floor;
• We bend our legs at the knees and place on the sides while we do not forget that the feet should stand exactly on the surface;
• Slowly lift slowly the hips with the crucifix.The rest of the body must remain real estate on the rug;
• We bend our backs a bit and tighten the gluteal muscles.We retain in this position for a few seconds, fixed;
• We return to the original position;
• We repeat 10-15 times in several approaches.

When the exercise of lifting the pelvis occurs, it is from the laying position that the deadlines that are in a fairly short time can be obtained by tight, relief and elastic buttocks.This happens because of the good training study of muscle tissue located in this area.In each complex, which is to some extent aimed at working the lower part of the human body, I include mandatory implementation of the gluteal bridge.Its execution is available and it is also desirable not only for professional athletes, but also for beginners, to maintain good physical shape, as an addition to other higher levels performed exercises.The lifting of the pelvis on the back has a number of undeniable benefits that help to achieve beautiful hips, both among the fair sex and in men.

How to choose physical exercises to lose weight in the stomach and sides:

• Medical indications/contraindications.For example, people suffering from osteocondrosis are given best of exercises with sharp movements.Patients with the problems of the heart and blood vessels must give up weightlifting movements, run;
• Goal.The larger the dimensions, the more complicated and effective the set exercises must be.If you just need to remove a few kg, simple exercises will be enough in combination with a low -carb diet.For a greater effect and the acquisition of athletic forms, it is important to perform cardio training and perform exercises for the press;
• Conditions.If you are constantly going to the gym, then the possibility of performing exercises can be done using different simulators.Otherwise, it is necessary to choose exercise that can be easily done at home with improvised funds.

Before you start removing the sides and stomach, it is necessary to prepare a program.The thoughtless exercise of exercises is unlikely that the desired effect gives the desired effect.The training kit is selected for each person individually taking into account the properties of the body, the initial physical form and body parameters.An experienced coach has to deal with this question.

To get a consultation, there is no need to visit sports halls, gyms.A workout with a specialist is enough so he can choose the right exercises and prepare a plan.It also shows the technique of performing some movements.

If there is no way to contact the coach, you can simply perform general exercises, for example to charge in the morning.However, do not forget that there is not so many effectiveness from it.It is best to try to personally prepare a training plan, but with the mandatory accounting of the following factors:

Removal of the waist and abdomen is not as difficult as it may look to first sight.The most important thing is to set correctly and create a program that helps quickly reach the desired goal.And we help you with this.