Effective weight loss exercises and sides

Very often a problematic area in people has a peat.The body is simply arranged this way, and therefore accumulates subcutaneous fat in this area.Only people who are playing professionally sports and supporting the right diet can boast little fat content.But ordinary people can also bring themselves to a similar form, performing effective physical exercise for weight loss and sides.Then the cubes of the press will not be wiped under an ugly layer of fat.

It is not enough just to be involved in physical exercise so that distinct press cubes appear in the stomach.You still need to change your diet and choose a healthy diet.It is necessary to reserve a great patience, as fat can accumulate in the body for years, and therefore all this will not disappear within a week.You will need intense training monthsfor which you need to prepare morally.

The secret of success is the regular class, the principles of proper nutrition and an integrated training approach.So you can for a few monthsTake an embedded stomach.The group of exercises should always start with heating and cardio loads, and after passing through stretch and energy complexes.Special exercises for the sides and abdomen will help normalize adipose tissue metabolism, and then strengthen the necessary muscles.

There is no need to strive with gesture diets while losing weight of sides and abdomen.You just need to limit the use of salt, fatty foods, spices, as well as fast food and carbonated drinks.It is worth excluding everything flour and smoked from your diet.

If you remove salt and sugar from your daily food, then metabolism will mainly improve.The body will receive carbohydrates from vegetables and fruits that are much more useful than paste feeding, as well as various chemistry.And you definitely have to get rid of such bad habits as smoking and drinking alcoholic beverages.

Diet shouldconsists of natural products containing the following ingredients:

1. Proteins that turn into muscles.
2. Carbohydrates that mainly increase the energy of the human body, so indispensable for intense training.
3. If it is very difficult to make fats, then you should use useful omega-6 and omega-3s, which are contained in large quantities in meat or low-fat fish.

It is necessary to include such products in foodthat they will effectively fight with excess fat:

• ginger;
• green tea;
• pineapple juice or whole pineapple;
• Grapefruit or juice from this delicacy.

To achieve ideal pressure on the abdomen, you also need to use some sports additives in the form of fat burning.Such a drug is not considered anabolic or steroid.He will not affect the hormonal background, but just accelerate metabolism.

Preparation for the course

Many people who want to lose weight make common mistakes:

1. Perform dumbbell exercises, relying on the side.Thus, a harmonious waist cannot be achieved in any way, as in this area the muscles will grow alone and the waist will take an even uglier shape.
2. Do weight exercises, and from this waist will only become wider.
3. Some use the hula-hup and think that thanks to it, excess weight will soon leave.But such an exercise is very dangerous, as the internal organs can fall into the abdominal cavity.

To get rid of the fat layer, it is necessary to perform cardio exercises, so you should not exclusively involve the classes of force.

Many young athletes want to get rid of the belly, and therefore intensely pump the press.But you can't eliminate the problem in place, doing just one exercise.It is necessary to approach a comprehensive manner in the drill in order to get rid of the sides and abdomen.

Importance should be recognizedAerobic training, during which it will be necessary to work intensively and take a deep breath.The pulse will accelerate, the number of heart contractions will increase, the pressure will increase, as well as body temperature with some aerobic exercises:

• running;
• swimming;
• Exercise on a rope;
• Dance;
• WHEELED

Thanks to such training, the mechanism that will burn excess fat will begin, and therefore cardio loading in combination with aerobic exercises should take about 30 minutes or a little longer.Only in this case they will startThe necessary processes that will help eliminate problems with the stomach and sides.And the fat burning process will not stop after the training is completed and will continue for several hours after it.

To achieve optimal indicators, you need to be included in one day and combine cardio loads with different strength exercises for the necessary muscle groups.Before training, you definitely need to cook for a few minutes.

A set of weight loss exercises and sides

All exercises will have to be performed in 4-5 access to 10-15 repetitions.Do not do everything in a training because it is harmful to the muscles.As a result, the whole body will be very sick the next day, and some because of this will no longer want to play sports in the future.The overpass greatly damages the body, and therefore does not have such a negative effect.

Do one dayOnly three or four exercises, focusing the impact on all parts of the press.

Effective home training

1. Raising the legs in position on the side.It is necessary to lie on the left side, and then freeze, without bending, the right foot.Height should be as possible.And why it will be necessary to place the foot or in front of the left foot, then after it.On each side, this exercise must be repeated 20 or 30 times.
2. The bike certainly everyone knows such a simple exercise, as it is quite common and effective.With it, you can lose weight and get rid of excess fat from the abdomen and sides qualitatively.We lie on our backs, and after that we begin to bend one or the second leg, pulling them into the stomach.The open leg should be kept in a raised position at a height of a few inches from the floor.
3. Swollen and pulling the belly.When you perform this exercise, try to strain your muscles as much as possible.Take a deep breath and raise both feet, holding your knees without bending, at a height of a few inches from the floor as much time as possible.To complicate the exercise, you can simultaneously perform "scissors" with alternative heels.The number of approaches will depend on a person's physical abilities.
4. Planck.This is a very effective exercise that can strengthen the back, chest, buttocks and stomach.Excess subcutaneous fat will also burn very actively.To begin with, we lie down and rest on the forearms and fingers.We climb the socks and hold back back.We strain the abdominal muscles and point our eyes to the floor.The buttocks should not climb, and lower the lower back.In this position, you need to stay as long as possible.
5. Cannon.We sit on the floor or in a drill carpet, and then raise the legs, which are bent on the knees, and at the same time lay with those with straight hands.After returning to the starting position.This movement should remember the rowing of the strings.Repeat this movement should be 10-15 times.
6. The mill this is also a very effective exercise that helps remove fat from the sides and abdomen.We placed the width of the shoulders of the legs, and then on the other hand we try to reach the left hand to the right toe, and then, on the contrary.This exercise can strengthen the side pressure and reduce the fat layer to the waist.
7. Scissors.This move is interesting in what can be done even when watching TV.To get started, lie down on your back, lift your legs up and take the curves starting your feet behind each other.This is about 10 minutes needed.Exercise time will increase daily after the experience is determined.
8. Broken scissors.We lie down in the stomach.We raise our feet slightly and slightly spread them to the sides, starting to hit them against each other.
9. Squats.With the help of this exercise, not only the buttocks, but the press muscles are also trained.It is advisable to conduct dumbbells.You can use thick books or get bottled water.

All of these exercises can be combined with massage, proper nutrition, as well as wrapped in clay, honey or healing mud.In this case, the results will be achieved in a shorter time.

Charging for harmony

You can get rid of excess fat and sides, thanks to not only intense training but also daily exercises.In combination with power loads, this will double the effective way to lose weight.Gymnastics includes such exercises that mainly train the sides and stomach.

1. Lie on your back, tightly your hands, with your palms, get a hiding on the floor.Slowly try to get your stomach with your feet, and then run your feet.
2. Continue to lie on your back, bend your knees, do not paint your heels from the floor.The hands should be on the back of the head, the elbows are divorced on the sides.Take out and tighten the knee to the knees, lie with arms lying along the body, move your feet until your fingers touch the carpet on your head.Return to the starting position, raise your feet a few inches and hold for 10 seconds.
3. Sit down so that the back is absolutely equal.Hands are on the hips.Tighten the press, and then try to lie down again and follow the angle of 90 degrees between the body and the right legs.
4. Perform a meeting with a load.Slowly go back, as if you were going to sit in an imaginary chair.Hold it in this position, and then head.To complicate the exercise, you can do all this by standing on one foot as well as turning a pin.But if you are not sure you can face complications, then do not experiment.

Contraindications to loads

Under no conditions, you cannot engage in pregnant and new mothers.During pregnancy, any exercise can increase the tone of the uterus, and this will greatly damage the baby.If there is a desire to be involved in physical exercise, then it is best to go to yoga or special stretch exercises, which will improve flexibility.Women who have recently been born will be desirable to return to physical exercise gradually.Large loads can greatly affect health.This is especially true if before pregnancy a woman was not engaged in any sports activity.

If there were injuries, then physical exercise is allowed only under the supervision of a physician.First you need to visit the consultation and ask all the necessary questions about physical exercise.

By observing all of the above recommendations, within a few months you can significantly improve your appearance.It is necessary to build a proper nutritional way.Just so the beautiful look will remain for many years.

Moreover, you can visit fitness centers, aquaerobic, physical education, where they will show varieties of charging.But the above complex and without this will help to bring itself into shape.