In modern society, the standard of a woman's beauty is a thin figure.What should you do if your favorite skirt sits too tightly at the waist, and the anger jeans climb to the sides?Both regular physical exercises and compliance with a particular diet will be needed to keep the body in good physical condition
alas, folding the hateful fat in the stomach is born unnoticed and quickly, but leave it for a long time.That is why we have prepared professional weight loss exercises and sides!They will help you achieve a beloved goal - to get rid of excess weight!
Detailed guide to get rid of excess fat
So it's time to gather together with the strengths, throw laziness and work on your figure.Physical activity is the best remedy for unnecessary fat!
Exercises aimed at burning fat and losing weight in the abdomen at home should be performed regularly.Continuous exercises that give a noticeable, positive result for losing weight in the abdomen.The effectiveness of exercises aimed at burning fat in the stomach depends on your regularity and will
But how cheerful it will be later when you will be pleasantly surprised by the results of weight loss and a decrease in abdominal volume in a week
Tip!For loss of abdominal weight and sides, it is important to use exercises for women, as overweight men occur in another type
More moves!Training of fat combustion will not take much time, but facilitate stomach fat accumulations exactly where necessary!
Gratë lëvizin gjithmonë shumë më tepër burra, por kjo nuk çliron nga klasa që synojnë uljen e yndyrës në bark. Trajnimi i djegies së yndyrës nuk do të marrë shumë kohë, por lehtësimi i akumulimeve të yndyrës në stomak pikërisht aty ku është e nevojshme.
Effective physical exercises for weight loss and parties provide active movement, machinery, move more!
Make sure you eat wisely!
During training, you need to eat properly and efficiently.Anydo physical activity with improper food will be useless, you will not be able to lose weight!In order for you to know that you should not use, we will give some important tips in the next chapter
Food Foods should be carefully selected while losing weight, but for beginners it is important to change the diet.Only by completely changing your diet, you cannot hunger and at the same time, significantly reduce weight
- Take courage and exclude, or try to reduce to a minimum, in the diet there are rapid carbohydrates (first sweet and flour)
- It is necessary to limit the use of table salt, also contributes to the appearance of excess water (edema).per day
- Make sure you drink at least 2 liters of clean water per day.Water plays an important role in metabolism and promotes loss of body weight as a whole, including abdomen and hips
- Reject fatty meat and fish varieties, prioritize low meat varieties: poultry, beef.Cambala, pollen, COD is more suitable for fish
- Better to cook steam food, bake or just cook
- Refuse fast food!Try to start exercises on the empty stomach, immediately after sleep, or 3 hours after eating.It was at this time that the body was more actively allocated to burn fats
Rregullat për kryerjen e ushtrimeve për muskujt e barkut në shtëpi
- Një pikë e rëndësishme në trajnim është zgjedhja e kohës, ju nuk mund të filloni të karikoni dhe ushtroni për barkun pasi të keni ngrënë. Mundohuni të filloni ushtrimet në stomakun bosh, menjëherë pas gjumit, ose 3 orë pas ngrënies. Ishte në këtë kohë që trupi është akorduar më aktivisht për të djegur yndyrnat.
- With morning gymnastics, in exercises for losing weight and buttocks, do not use sports shells for weighing.The use of such shells leads to an increase in muscle mass in problems with problems and a visual increase in volume
- The main state to achieve the results of weight loss and buttocks is the regularity of the classes.How often and for a long time I will proceed - to decide for yourself, the main thing is to follow the graphics every day.Pour laziness and do not allow long breaks in the classroom.Exercises should give pleasure and a feeling of mild fatigue
- Strikes for losing weight of the abdomen and buttocks should alternate with weight loss exercises, sporting and regular jogging
- Continue exercising abdominal weight loss and sides is needed by warm.During warm heat, the muscles heat up, the blood flow to the body accelerates, the amplitude of the movements in the joints enlarges.Thanks to this, the injuries are prevented
- those women who are strongly located to set the figure in order to know what exercise should be done while charging to remove fat in the stomach and hips.Below in the article we will provide the most common training options, but if possible, you should consult a professional specialist
- To achieve the result in weight loss, sides, it is enough to choose a complex of 5 exercises to perform them alternately, in three approaches, repeat each exercise at least 30 - 4 times a week.During the sport, follow your feelings and pulse carefully.Do not be excessive work!
Execution Plan
It is necessary to study at home correctly and not lose classes, you can take children to collaborators, they will have fun to study with your mother.Along with a good mood, do weight loss exercises, hips and sides, and the result will not be worse than when working in the hall with a coach.The main thing is to adhere to the simple principles:
- Start training with a simple warm place throughout the body, good work movements on shoulder joints, arm joints, hips and feet, dance in your favorite music
- The next step for the thin body is followed by effective exercises for losing abdominal weight and sides, this includes such simple exercises as slopes.Tilts perform 10-15 times forward and back, then on the right and left.Try, pull the muscles, try to get your fingers
- A can affordable way of losing weight, and the home is an exercise with a pin.To increase the effect, buy a massage stake.When rotating the stake at the waist, the work of the abdominal muscles, buttocks, back, buttocks and legs intensify.In training with stakes, more calorie burning, which leads to active weight loss
- Next, do not forget about meetings, this exercise forms the lower abdominal muscles, buttocks and feet and contributes to their weight loss
More effective exercises for increased abdominal weight and sides are in the position.Start classic exercises for rapid and effective weight loss (these are a variety of oscillations with your feet and hands, body rotations in a lying position).All people have different physical training and it is necessary to reasonably approach constant loads, especially for weight loss exercises
Let's take a closer look at 10 simple weight loss exercises and sides at home.These classes are suitable for young enthusiasts and advanced home training lovers to combat abdominal fat accumulations
Kardio Exercise
Cardio training (aerobic training) is a combination of certain exercises aimed at increasing heart rate and increasing blood flow.At the same time, the entire cardiovascular system is trained.Cardio -Operation prepares the heart for more serious loads and necessarily enter the abdomen exercises, reduces the fat layer in the hips and training of the leg muscles.During effective cardio exercises for weight loss and sides, it is necessary to measure the pulse regularly (it is best to use a pulse)
Cardio training are the most effective exercises in the complex, especially for loss of abdominal weight and sides, as there is an active calorie burn, and, accordingly, a decrease in the fat!We offer to consider three simple exercises for "pumping" quick press and sides
frequency
| lessons
Exercises |
Action | result | DailyRaise the upper body of the body as low as possible, the hands are fixed behind the head.We perform 3-5 access to 15 elevators each.It is necessary to relax between approaches at least 30 seconds |
| extended aerobics to strengthen the abdominal muscles | minus 2-3 kg per month | daily | lying on the floor raises legs at right angles.During lifting, the legs cannot be placed on the floor.We make 10 elevators in 4-5 approaches. |
| Të shtrirë në dysheme ngre këmbët në kënde të drejta. Gjatë ngritjes, këmbët nuk mund të vendosen në dysheme. Ne bëjmë 10 ashensorë në 4-5 qasje.
Rest between approaches at least 30 seconds |
There is a training of abdominal abdominal, back, sides | minus 2-4 kg.per month | |
| several times a day | we strongly strain the abdominal muscles, as if we pull it and delay the tension of up to 10-15 seconds.Then we relax.Such exercises can be performed up to 5 times for access | effective press exercises, strengthen the press muscles, give a good result for losing weight.The body and especially the abdomen is impossible without regulating food, reducing the use of fats and carbohydrates.A decrease in the calorie content of food offers very effective help for the effectiveness of losing abdominal weight | Morning exercise to strengthen the abdominal muscles will only last 8-10 minutes and give a good mood.Simple exercises for loss of your abdomen really work, the stomach becomes flat and the sides depart |
Exercises for the abdominal muscles on the back
To lose weight quickly, all exercises stretched on the back should be performed in a special sports rug, it softens the strokes and prevents the careless causing damage.First, do a warm job within 5 minutes, warm up and stretch muscle
bike
Bike "bike" mimics a bike ride.This is the best exercise for weight loss, sides and sides.
Ushtrimi "Biçikleta" imiton një udhëtim me biçikletë. Ky është ushtrimi më i mirë për humbjen e peshës, anët dhe vithet.
Take the starting position: lying on the back, bend your knees on your knees, press the heels as close to the pelvis as possible, hold your arms with diluted elbows behind the head
Slowly raise your shoulders from the floor while straining the abdominal muscles.Draw one foot at an angle of 45 degrees with respect to the floor, while stretching the opposite shoulder in the knee bent.Then, over and over, repeat gymnastics from the other foot.Foot movements should be smooth and not too fast.Work 10 movements with each leg and rest, then make another approach 1-2.
"Russian twisting"
This difficult exercise includes all body muscles, especially when twisting, the press muscles are tense.In the starting position, sit on the floor, toss the body back to 45 degrees, lift your legs to the knees and keep in weight.I suffer your hands in the lock and stretch forward.In extracting, strain the press muscles as you turn the body to the side, get your hands closed to the body.Make a short pause, then repeat the movement in the opposite direction.It is enough to make 3 approaches of 10 turns to the press
Exercises to strengthen the abdominal muscles in the bar
Exercise "grass" consists of movements directed to strengthen the press, losing abdominal, spine and back weight.The bar is key to complex fitness exercise.It is effective for building a flat belly
In the starting position, standing on the knees, the palms rest on the floor.Pull your stomach into yourself, tighten the press muscles and slowly fall into your hands bent on the elbows, the elbows are strictly located beneath the shoulder joints.Lies for a minute, straining the abdominal muscles.Then, stretch your feet smoothly, changing the position in the classic bar, resting on the floor only with your fingers and palms.The stomach is drawn, the pelvis is not distinguished, the body has a similarity to a straight line.Calculate up to 10 loudly and serve the body forward, pulling the muscles strongly.Exercise is recommended to repeat 4-5 times.
Planck with a jump
Exercise is created for general body training, losing weight, hips, abdomen
starting position is the classic upper bar.Breaking the floor with your hands, spread your legs in the jump without stopping, in the jump, attach your legs together.We dance at least 5 minutes in an approach.You can complicate the lesson, add exercise with curves
Exercises for the abdominal muscles in the legs
There are many more effective exercises to strengthen the muscles and loss of abdominal weight.Simple exercises such as slopes are very effective if you need to lose your abdominal weight and sides
tendencies can be strengthened by adding dumbbells or other heavy shells.
Foot exercises, turn left and right, also proven.With the tension of the abdominal muscles, a person stands half -luck -distant man, hands behind the head.In this position, perform turns in different directions.Exercise is effective for losing weight, sides.
These exercises can also be included in the morning exercises in order to reduce the waist and weight loss.
In charge, you can present such lazy exercises while raising your feet, sitting in a chair when the knees are pressed on the chest and extend for 10-15 seconds.This exercise also gives a good result in losing abdominal weight and sides.Make sure you add exercises with a pin