In modern society, the standard of a woman's beauty is a slim figure.What to do if your favorite skirt sits too firmly on the waist and jeans extend a surprisingly fat on the sides?Both regular physical exercises and compliance with a special diet are required to maintain the body in good physical form.
Unfortunately, the folds of the hated fat on the stomach are unnoticed and quick, but for a long time and reluctantly.That is why we have prepared professional exercises to lose weight and pages!You will help you achieve an estimated goal - to remove excess weight!
Detailed instructions to get rid of excess fat, so it's time to meet your strength, throw laziness and work on your figure.Physical activity is the best medicine for unnecessary fat!
Exercises that aim to burn fat and weight loss in the stomach at home must be carried out regularly.They are constant exercises that result in a visible, positive result for weight loss in the stomach.The effectiveness of exercises that aim to burn fat on the stomach depends on the regularity and its willpower.For the weight loss of the abdomen and sides, it is important to use exercises for women, since obesity occurs in men in a different type.
Move more!
Women always move a lot more men, but this does not freed from classes that aim to reduce the fat on the stomach.The fat -burning training will not take much time, but relieves the fat accumulation exactly where it is necessary.
Effective physical exercises for losing weight and losing weight and the pages ensure active movements, drive laziness and move more!
Bewegen Sie mehr!
Frauen bewegen sich immer viel mehr Männer, aber dies befreit nicht von Klassen, die darauf abzielen, das Fett am Bauch zu reduzieren. Das fettverbrennende Training wird nicht viel Zeit in Anspruch nehmen, sondern lindert die Fettansammlungen genau dort, wo es notwendig ist.
Wirksame physische Übungen zum Abnehmen und zum Abnehmen und die Seiten sorgen für aktive Bewegungen, treiben Faulheit vor und bewegen Sie sich mehr!
Make sure you eat carefully!
You have to eat properly and efficiently during training.Any physical activity with improper nutrition is useless, you will not be able to lose weight!So that you should know that you should not use, we will give several important tips in the next chapter.Only if you change your diet thoroughly, you cannot starve and at the same time significantly reduce weight.
Get the courage and exclude or try to reduce to a minimum.Fast carbohydrates (first sweet and flour) are in nutrition.Water plays an important role in the metabolism and promotes the weight loss of the entire body, including the abdomen and hips.Cambala, pollen, cod, cod is better suited from fishing.
- It is better to cook, bake, bake or just cook food.After eating, you cannot start charging and exercises for the stomach.Try to start the exercises on the empty stomach immediately after sleep or 3 hours after eating.At that time, the body is more active in the burning of fats.
- Reduzieren Sie die Teile auf 200 g, essen Sie häufiger, mindestens 4-6 Mal am Tag.
- Achten Sie darauf, mindestens 2 Liter sauberes Wasser pro Tag zu trinken. Wasser spielt eine wichtige Rolle im Stoffwechsel und fördert den Gewichtsverlust des gesamten Körpers, einschließlich des Bauches und der Hüften.
- Verweigern Sie Fettsorten von Fleisch und Fisch, bevorzugen den Sorten mit fettarmen Fleischfleisch: Geflügel, Rindfleisch, Kaninchen. Cambala, Pollen, Kabeljau ist besser aus Fischen geeignet.
- Es ist besser, Essen für Dampf zu kochen, zu backen oder einfach nur zu kochen.
- Fast Food ablehnen!
Regeln für die Ausführung von Übungen für Bauchmuskeln zu Hause
- Ein wichtiger Punkt beim Training ist die Wahl der Zeit. Sie können nach dem Essen nicht mit dem Aufladen und Übungen für den Bauch beginnen. Versuchen Sie, die Übungen auf dem leeren Magen, sofort nach dem Schlaf oder 3 Stunden nach dem Essen zu beginnen. Zu dieser Zeit ist der Körper aktiver auf Verbrennung von Fetten abgestimmt.
- Do not use sports bowls for weighting during exercises for losing weight and hips.The use of such shells leads to an increase in muscle mass in problem areas and a visual volume.
- The main condition for achieving the results of losing weight and hips is the regularity of the classes.How often and for a long time I will train - decide yourself, the main thing is to follow the graphics every day.Throw laziness away and do not allow long breaks in the classroom.Exercises should give pleasure and a feeling of simple tiredness.
- Exercises to lose weight and hips have to alternate with exercises for weight loss, sports and regular running.During the warm up, the muscles are heated, the blood circulation in the body is accelerated, the amplitude of the movements in the joints.Thanks to this, injuries are prevented.In the following in the article we give the most common training options, but if possible, you should receive advice with a professional specialist.
- In order to achieve the result for losing weight and losing weight, it is sufficient to choose a complex of 5 exercises in order to take you alternately in three approaches and to repeat each exercise at least 30 to 4 times a week.Carefully follow your feelings and pulse during sports.Don't revise!
- Execution plan
- It is necessary to study properly at home and not to miss the lessons.You can bring children to accomplice.You have fun studying next to your mother.Together with a good mood, do exercises to lose weight, hips and sides, and the result will not be worse than working in the hall with a trainer.The main thing is to adhere to simple principles:
Es ist notwendig, zu Hause richtig zu studieren und nicht den Unterricht zu verpassen. Sie können Kinder zu Komplizen bringen. Sie haben Spaß, neben Ihrer Mutter zu studieren. Machen Sie zusammen mit einer guten Laune Übungen, um Gewicht, Hüften und Seiten zu verlieren, und das Ergebnis wird nicht schlechter sein als bei der Arbeit in der Halle mit einem Trainer. Die Hauptsache ist, sich an einfache Prinzipien zu halten:
- Start with a simple, warm up on the entire body, good work movements in the shoulder joints, arms, hips and legs, dance to your favorite music.This includes simple exercises like slopes.Tilts are carried out 10-15 times in advance and back, then to the right and left.Try, pull the muscles, try to get your toes.
- An affordable way to lose weight and hips at home is an exercise with a tire.To improve the effect, buy a tire with massage jets.When the tire rotation turns in the waist, the work of the muscles of the abdomen, hips, back, buttocks and legs exacerbates.In the exercise with the tire, more calories are burned, which leads to an active weight loss.
- Next, forget the squats, this exercise forms the muscles of the lower abdomen, buttocks and legs and contributes to their weight loss.
- Effective exercises for improved weight loss of the abdomen and the sides are in the position of lying on the floor.Start classic exercises to achieve quick and effective weight loss (these are a variety of swings with legs and hands, rotations of the body in a lying position).All people have a different physical training and it is necessary to approach the current loads, especially for exercises on weight loss.
Let's take a closer look at 10 simple exercises to lose weight and sides at home.These classes are suitable for beginners and advanced lovers of home training to combat fat accumulation in the abdomen.
Cardio exercise for the belly
cardio training (aerobic training) is a combination of certain exercises that aim to increase the heart rate and increase in blood flow during the loads.At the same time, the entire cardiovascular system is trained.The cardio reoption prepares the heart for more serious loads and necessarily enters the exercises for the belly, reduces the layer of fat on the hips and the training of the legs of the legs.With effective cardio exercises for losing weight and losing weight and to the side, it is necessary to measure the impulse regularly (it is better to use a pulsometer).
Cardio training are the most effective exercises in the complex, especially for the weight loss of the abdomen and pages, since an active burning of calories and accordingly there is a decrease in the fat layer.
Attention!We offer to take three simple exercises into account in order to "pump" the press and the pages quickly.
| Frequency
Lessons |
Exercises | Action | Result |
| Daily | Lay on the back with stretched legs.Raise the body's upper body as low as possible on the legs, the hands are fixed behind the head.We carry out 3-5 approaches each.It is necessary to relax between at least 30 seconds.Legs cannot be placed on the floor while lifting.We make 10 elevators in 4-5 approaches. | Rest between approaches at least 30 seconds. | |
| Täglich | Auf dem Boden liegen, heben Sie Ihre Beine im rechten Winkel an. Während des Hebens können Beine nicht auf den Boden gelegt werden. Wir machen 10 Aufzüge in 4-5 Ansätzen.
Ruhe zwischen Ansätzen mindestens 30 Sekunden. |
There is a training of the abdominal muscles of the abdomen, the back, sides. | Minus 2-4 kg.per month |
| several times a day | We put a lot of strain on the abdominal muscles as if they were drawing and delay the voltage for up to 10-15 seconds.Then we relax.Such exercises can be carried out up to 5 times per approach. | Effective exercises for the press strengthen the muscles of the press and provide a good result for losing weight. | Minus 1-2 kg per month |
Such classes will not take much time, they were always the simplest and most effective in the fight against overweight and made the stomach flat.
Regular training that is aimed at losing the entire organism, and in particularis impossible to adapt without diet, which reduces the use of fats and carbohydrates.A decrease in the calorie content of the nutrition offers very effective support for the effectiveness of losing weight.
The morning exercise to strengthen the abdominal muscles only takes 8-10 minutes and delivers a good mood.Simple exercises to lose your abdomen really work, the stomach will go flat and the sides.
Exercises for the abdominal muscles on the back
In order to lose weight quickly, all exercises that lie on the back should be carried out on a special sports carpet.The shocks become soft and prevents the inattentive inflow of injuries.First make a warm up within 5 minutes, heat the muscles.
Bicycle
Exercise "Bicycle" imitates a bike ride.This is the best exercise to lose weight, sides and hips.
Take the starting position: lying on your back, the knees bent on the knees, press the heels as close as possible to the pool, keep your arms with diluted elbows behind your head.
Slowly lift your shoulders from the ground and put a strain on the abdominal muscles.Aborting one leg at an angle of 45 degrees relative to the floor, while stretching the opposite shoulder to the knee of the curved leg.Then repeat the gymnastics from the other leg without a break.The movements of the legs should be smooth and not too fast.Work 10 movements with every leg and calm, and then make another 1-2 approaches.
"Russian twisted"
This difficult exercise includes all the muscles of the body,
When turning, the muscles of the press are tense.Sitting on the floor in the starting position, throwing the body back to 45 degrees, lifting your legs on your knees and holding weight.Place your hands in the lock and stretch forward.When exhaling, put a strain on the muscles of the press as you turn your body to the side and take your closed hands towards the body.Take a short break and repeat the movement in the opposite direction.It is sufficient to twist 3 approaches of 10 that twist the press.
Exercises to strengthen the abdominal muscles in the bar
The "bars" consists of movements that rely on strengthening the press and losing the weight of the abdomen, hips and back.The bar is the most important in complex fitness exercises.It is effective to build a flat stomach.
In the starting position, the palms stand on the floor on the floor.Put the stomach in yourself, put on the press muscles and slowly fall into the hands that are bent into the elbows.The elbows are strictly under the shoulder joints.Lying for a minute and strain on the abdominal muscles.Then gently stretch your legs and switch to the classic bar and only rest with your fingers and palms on the floor.The stomach is pulled up, the pool does not notice, the body is similar to a straight line.Calculate up to 10 loudly and serve the body forward to pull the muscles with strength.The exercise is recommended to repeat 4-5 times.
Planck with a jump
The exercise is designed for general training of the body, the weight, hips, belly loses.
The starting position is the classic upper rod.When you rest on the floor with your hands, distribute your legs in the jump without stopping in the jump and bring your legs together.We jump in one approach for at least 5 minutes.You can complicate the lesson, add the exercise to the beams with the curves.
Stand exercises for the abdominal muscles
There are many most effective exercises to strengthen the muscles and weight loss of the abdomen.Simple exercises such as slopes are very effective if you have to take off and take sides.
The tendencies can be strengthened by adding dumbbells or other heavy mussels to the hands.
Constant exercises, turns left and right and also proved itself.With the tension of the abdominal muscles, a person stands apart on semi -bound legs shoulder -wide, hands behind his head.In this position, turns into different directions.Movement is for losing weight and losing weight and losing weight.
These exercises can also be included in morning exercises to reduce the waist and weight loss.
When charging, you can insert such exercises for the lazy as lifting of the legs and sit on a chair when the knees are pressed on the chest for 10-15 seconds.This exercise also provides a good result for losing weight and sides.Make sure you add exercises with a tire.