An effective exercise set for weight loss on abdomen and sides.

Losing weight for many people is a difficult task that requires tremendous time and strong will.However, to lose almost all weight, weight loss in the belly is the biggest difficulty.When a person successfully reduces weight, the oil goes from anywhere, but not from the sides.Think of the exercises that will help you remove the stomach at home.

Is it possible to rapidly remove excess weight from the abdomen and sides in the house?

It is understood that it is an impossible task to lose weight at home, it is necessary to attract many experts: nutritionist, ram, masseur;Buy expensive food courses and training plans.In fact, if the problem is not in any disease, you can deal with weight loss only by making certain efforts and using the information we will give you today.For effective weight loss at home, for a narrow waist and flat abdominal formation, the best option will be a combination of aerobic and anaerobic loads, so you need to change power and cardio training.In addition, it makes sense to deliberately pump the abdominal muscles 1-2 times a week.Thus, home education should be similar to lose weight:

• Cardio training twice a week
• Electrical training twice a week
• Pump the press 1-2 times a week (separately or in both force training and cardio complex)

And what kind of exercises are included in such education, and we will define it in more detail in more detail.

Effective Gymnastics Exercises Complex for weight loss and sides

Let's start with the press printing.There are many exercises to pump the abdominal muscles.Some believe that some exercises are more effective than others, but in fact, even if you do familiar and long -time exercises regularly and observe the right technique, it gives a good result.

Bending exercises technique

Repeat 20-25 times.3-4 approaches will be sufficient.The rise of the body in the back (for women and men) removes the case.Press is an excellent exercise for the development and strengthening of rectus muscles.Technical exercise:

1. We reach out to your back.
2. We bend the legs to the knees and put the shoulders into width.During the exercise, the feet do not need to tear off the ground (this usually occurs, because the legs serve as weight weight and ın try to help up ”), so you can fix it immediately: slide under the couch, ask someone to hold it, and so on.
3. We put our hands behind the head or went to his chest.If you are a new person, your hands can be stretched behind your head and when you stand out.
4. Please note: you do not need to press your head or neck with your hands.
5. The back is firmly pressed on the surface.Minimize a natural deviation on the lower back.
6. Take a deep breath and breathe with a round back and lift the body.
7. On top, you should breathe as much as possible, draining the press muscles and lingering for 2-3 seconds.
8. After that, we get down and relax with inspiration.

It is necessary to repeat 15-20 times, 3-4 approaches will be sufficient.Of course, the press muscles quickly adapt to any load and this exercise should be done together with others or should be changed periodically.Of course, for beginners, this exercise represents a number of challenges, so you can change it with a few simple options.

Removal of Lying Legs (Suitable for Hot)

For example, the bending or lifting of the case may change by lifting the legs.This exercise allows you to pump the lower part of the rectus abdominis muscle.All exercises that remove the legs will always be more difficult than bending or lifting the upper body of the body technique for the press:

1. We reach out to your back.The legs are extended.Hands throughout the case.
2. When lifting the legs, he tries to get the back often, so put your hands under the hips to minimize this phenomenon and keep there all the exercise.
3. We take a deep breath and tear the legs from the ground with exhalation.
4. We lift our legs upright to the floor, hold this position for a few seconds and start slowly, feeling the abdominal muscles and lowering our legs.
5. At the lower point, it is recommended not to touch the surface to make the load fixed.

For beginners, such a method may seem quite complex, so it makes sense to perform one hour of the legs.With an exhalation, lift a leg to the corner of 45-60 degrees, linger and slowly lower it.When the first leg touches the ground, you can upgrade the latter.Do not mix this exercise with reverse bending.When lifting the legs, as we described above, we finish the exercise on the ground with the upright position of the legs.In the upper point, it is necessary to tear the buttocks from the ground and gently wrap the lower body.

"Lokot-Colon" exercise for press

In the field of muscles examined, there are two options for this exercise: rectus and oblique muscles of the press.And a few options with different challenges.Technical exercise:

1. We reach out to your back.
2. We take our hands behind his head.
3. The legs may be in one of the four positions: bending the knees and standing on the ground or lying on the ground (light);Lie to a hill (light);Or they can be kept in the air (complex).
4. The purpose of this exercise is to reach the knees with elbows.
5. We are bending both the safe and legs simultaneously, so we try to tie them in the middle.
6. If we work with flat muscles, our task is to touch both elbows of both array.
7. Exercise for the rectus muscles of the press
8. If we want to solve the oblique muscles, we should contact with the opposite elbow and knee.
9. When we dissolve the climbed and gear muscles, it is necessary to touch the opposite elbow and knee.
10. If the legs lie on the hill, we make more bending to ride the upper part of the body, the bottom is fixed, so the exercise is light and suitable for beginners.
11. It is also a light option when you raise your legs and put it back on the ground.
12. The most difficult option is that your legs are bent with the body, so you pull them to you, and then correct them, but don't touch the ground with your feet.

The number of repetitions will be sufficient between 15 to 25, 3-4 approaches.

Bar - Classic and lateral

According to the study, the rod exercise is one of the top ten press exercises. Moreover, it shows itself most effectively for the inclined abdominal muscles.There are many options for the bar.We will think of two classic species - this is a classic bar and lateral.Both of these exercises can be done in dynamics.For example, squeeze your legs on your chest, raise your hand, jump your leg, jump and so on.

Classic bar.The rod can be performed in three ways from the simplest to the most difficult:

• Lying hands.Starting from lying hands is an excellent option for beginners
• Pre -forearms.In the bars in the elbows, it is a little more difficult to hold the flat body, so it is better to work in the hands of the equipment in the bar.
• Palm (dandasan chatular).This pose was borrowed from yoga.This is a complex option that cannot always do it correctly.

Technical exercise:

1. We reach out to the stomach.This is the starting position you need to stand in the pose of the bar.However, if it is very difficult for you, you can immediately enter the bar from a suitable position.
2. The legs lie straight.
3. Put the feet in socks.The closer the legs stand, the harder to perform exercise.
4. We trust either the elbows or your palm.
5. We take a breath to the necessary rod option and squeeze it with an exhalation.
6. In this position, you should stay in 20 seconds for a few minutes.Everything depends on your preparation.
7. It is important to watch the body.Regardless of the rod you stand, the whole body should be an equal line: the stomach is squeezed, pelvis is not filled and removed, the back is flat, the neck is comfortable.
8. Don't forget to breathe.Breathing should be equal and calm.At least it should make this effort.

Lateral rod

This exercise can also be done:

• On a lying arm.Side rod on a lying arm
• In the forearm.Side rod in the elbow

Technical exercise:

1. Lie down.
2. A more complex option is the time when a leg is on the other side, but this method may seem very difficult for beginners, so you can put the feet to the nearby.
3. We rise on the elbow or on the lying arm, we help ourselves in our second hand.
4. Take a breath and tear the body from the ground with exhalation.You should only hold on to the feet (or two) and supportive hands: neither the case nor the pelvis nor the legs should contact the floor.
5. You should also make sure that the body is a flat line.
6. The supporting hand should definitely be at the shoulder.
7. In this position, we continue for a few minutes from 20 seconds for a few minutes and change the side.

The exercise of the bar starts to be performed at a minimum period and adds 5-10 seconds when they increase.So, if you do this exercise regularly, you will easily reach a few minutes within a month.The abdominal muscles quickly get accustomed to loads, so you need to try to add different options for exercises, train them, and try to change them, then you can get more activities.

Cardio-developed for weight loss

Cardio-educational is an exercise or an exercise complex that our body requires a large amount of oxygen, so heart rhythm and breathing increase.Cardio loads train the cardiovascular system very well and also helps to lose weight effectively.Cardio loads include:

• running
• Jump over a rope
• Bike or Exercise Bike
• Run the stairs
• Various jumps and exercises (“stars”, birds, screaming with jumping, etc.)
• skiing
• Various Active Sports Games

At home, you can also take some of such activities and use it for weight loss.

Shelf

Jumping with a rope is one of the most suitable types of cardio and is also one of the most effective ones.In one hour of intensive training, you can burn between 600 and 1000 kcal.The number of burned calories depends on your preparation, weight, age and some other factors.Jumping technique.This exercise is not particularly difficult, because since childhood, everything is familiar with it.However, we have nuances we want to note.

1. The length of the rope must be suitable for you, otherwise a successful training is useless.If you stand in the middle of the rope, your arms should reach your chest.
2. We take a jumping rope, take our hands from the hips at 20 cm away and start to return.
3. Hands are not only brushes, but you should join the job, otherwise you will quickly swallow them very quickly.
4. We jump to socks, not heels.
5. The appropriate shock -choice of absorption coating or shocking shoes and better, as it will protect the health of your joints.

If you jump regularly - every day, every day, will be enough 15-20 minutes to maintain a good shape.You can also try various jump options.This will not only diversify the education, but will also make it more intense.We recommend you to watch a video containing different exercises on the rope.

Run to the house

Runs serve as an excellent option for cardio load, helps to include all the muscles of the body in the work, but for some reason, a running on the street is impossible.In this case, you can try to run at home easy to do.Running on the spot can become an analogue of the runs on the street or on the road, if you work at an intense speed, such a training has many advantages:

• Season and weather conditions don't matter
• There is no need to choose and buy clothes specially
• Less opportunity for injury

In one word, you can do it anywhere and anywhere.However, of course, there is a very unpleasant disadvantage - in some directions, running on -site, it is less effective if you compare it to running on the street along the cross -land.From where?

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

And for many, this lesson will be quite boring.It is difficult to run on the spot for 20-25 minutes.

How to solve these two problems?At this point, how to make a more effective and interesting profession to run?You can use music or TV for the distributor, which will diversify the training.You can only watch your favorite series, but you also burn 200-300 kcal per series.To conduct intensive training, you should change various running options: at a slow speed, maximum speed, raise your knees, pull the knee to the chest, etc.Fixed load changes do not allow the body to adapt and work to the savings mode.

Training on an exercise bike

Exercise bike is found in every gym and is usually purchased for homework.First, you can choose a simulator even for a small, small apartment;Second, it has a affordable price.Many people who want to lose weight have a question: more effective - running or exercise bike.It depends on many different parameters: the initial weight of the included, the age, physical education level, the loading level or operating conditions of the simulator, intensity.However, in one way or another, there is a view that the runs are much superior to a bicycle or exercise bike than burning fat.If you hold a speed of approximately 30 km/h in the simulator, you can spend about 800 kcal, which can be equivalent to one hour running.To achieve good results in weight loss, especially when it comes to the problem area of the abdomen, you must be patient.Usually a person is engaged properly and regularly, but the weight loss, but the stomach slowly separated.This is sometimes because of the accumulation of visceral fat (unlike subkutan, it is deeper and wraps the internal organs) and it is not easy to get rid of it.However, this is not impossible to spend a little more time and effort.