To lose weight, not only to adhere to proper nutrition, but also to play sports.As you know, in the stomach, the fat layer is formed quickly, and burns more difficult than in other parts of the body.But the ongoing classes developed by fitness coaches will do their job.There is an effective physical exercise for weight loss and side.Only regular exercises will help find beautiful shapes and eliminate excess fat.
What muscles need to be pumped to get rid of fat in the stomach and hips?
If you know which muscle groups are located on certain parts of the body, it will be easy to develop an effective set of exercises for weight loss and sides.
The muscles are located on the stomach and sides:
- Outer- passes through the surface of the ribs to the stomach, functioning by tilting and turning;
- Inner slanting- Located under the outer muscle, participating in the corner, the tendency;
- Horizontal is deep- passes from the back from the inside of the rib to the stomach, taking part in rotating;
- straight- Riding along the stomach on both sides of the middle line, contributing to the bent of the body forward.
General rules for all exercises
Even if the right one will do exercises to lose weight, stomach, side, hips or anything else - men, women, girls, children or teens - in order for them to be effective, you need to adhere to such general rules:
- Exercise should be on an empty stomach when the body is long without energy.
- Physical.Exercises for weight loss and sides are not done with dumbbells and other weighing agents, loads are done due to body movements.
- If you have chosen a simple and easy weight loss exercise, it is advisable to engage daily, at the same time.
- Gradually, the number of repetitions from the training set needs to be increased.
- Usually, after a lesson, a little fatigue is felt - a simple and lightweight home training for weight loss and sides also makes the muscles function, which proves its effectiveness.
Note!It's enough to train 3-5 times a week, but daily classes will provide more efficiency.The optimal number of movements for each exercise is 25-30.It is advisable to repeat it at least 3 times, taking a small rest to relax.
Physical training complex for weight loss and side
What is the most effective training for weight loss and sides?The complex consists of 10 physical exercises designed to perform a home, though for the first time you can take 3-5 exercises from the complex.They are simple and lightweight, do not require the use of simulators, suitable for people without special physical training.To better understand the implementation techniques, their implementation scheme can be downloaded to computers or watching online videos.
Note!Fitness coaches recommend doing in the morning, which contributes not only to weight, but also with rapid rise.
Before each exercise, it is recommended to perform 5 small minutes heating.The goal is to provide muscles for future loads.To do warm, you can use the simplest exercises, such as walking in place, tendency, and more.
Basic ascending
Training is done as follows:
- Lying on your back, bend your feet on your knees, place your shoulders on your width.Your hands are behind your head.
- Raise the pelvis, tear it off the floor, as high as possible, up to the socks.
- Run for a few seconds and lower the pelvis to the floor.
Note!When doing this exercise, you do not need to raise your hands with the pelvis.
“Scissors”
"Scissors" - one of the best exercises for weight loss not only from the stomach and sides, as well as the feet:
- Lying on your back, stretching your hands all over your body.
- Raise both feet so they form with a floor about 45 degrees.Place it at different levels (one above the other).
- Do in the air movement, like scissors.
"Lokot-Kollo"
This exercise is done as follows:
- Lying on your back, bend your feet on your knees.Hands behind the head, bent on the elbows.
- Usually tighten the left and right elbows to the opposite knee.
This exercise can be done until the muscles are tired.
Tilts
Such exercises will help to quickly eliminate fat on the side, but are also used for weight loss.It is done standing:
- The feet are wider than the shoulders, the knees are bent.Her body is half in the bar.The hands are closed behind the head, back straight.
- Stretch the newspaper muscles and pull his stomach inside, slowly to tilt the body left and right.
Initially, the tendency was slowly, but gradually -the speed increased to the optimum level.
Easy exercises for weight loss and sides are presented above.Even children will be easily mastered, not yet adults with minimal physical training levels.
"Planck" and "Half"
It is a bit more difficult to do "bars" and "half bars", although this exercise is quite effective and is used not only for the weight loss of the stomach and sides, but also to strengthen the back.From the picture, you can easily understand how to make it.
“Planning half”
To perform this exercise, you need to do the following:
- Stand in all four in a "dog" pose.Palms and knees rest on the floor.The view is directed down.
- Increases the stomach and slowly lift the body, round the back.Longing for 30 seconds.
- Back to the starting position.
"Mobile bar"
Implementing "Planck" training is much more difficult than "half bar."Despite its obvious simplicity, it is difficult to make it, as there is a huge burden on the back muscles.
- You need to stand in the normal "bar", resting on the floor and foot socks.Her body was held straight, her back was flat.
- Raise the body to maximum height.Ideally, it turned out to be the hill, the top was the back.
- Then return to its original position.
Note!Normal bars have high efficiency.According to experts, it is enough for beginners to survive at the same time just a few seconds, gradually increasing the time.If during class there is pain in the back, it must be stopped immediately.
“Jogic” rotation
You can use the training process, which is also a great way to lose weight in the waist.When rotating, the loop strengthens the abdominal muscles, removes fat on the side, strengthens the newspaper.As a result, athletes have a slim and tight body without signs of cellulite.
The results of the study have determined the 3 most effective exercises for losing stomach and side with loops.They can be done separately or in one complex.
Note!Before studying exercises using loops, you need to learn how to rotate them in a standard way.
To rotate the loop this way, the following will be required:
- Take the starting position: stand evenly, feet together.
- The hand bent on the elbow is closed behind the head.
- Rotate, do a smooth round pelvis.In breathing, drawing the stomach, on inspiration - relaxing the newspaper -frying muscles.
“Rotation of planets”
This loop rotation method is more complicated than the previous one.You have to do such a sequence of actions:
- The legs are shoulders -other than the back of the head, but not associated with the palace.
- Rotate, gradually turning the body around the axis towards the rotation of the loop.
Rotate loops with slopes
Only physically durable people can do this exercise, as it requires spirit:
- The legs are shoulders -width other than, hands are closed into the lock, straight, in front of the chest.
- Bend one foot slightly on the knee, bend over the body and turn the body in this direction.Rotate the loop.
- Change your feet and rotate again.
Respiratory exercises for weight loss and stomach
In addition to the physical, breathing exercises for weight loss and side weight are used, which can be done even when sitting.There are 2 types of technologies: Bodyflex and Oxycise.
Bodyflex
The first technique is designed to enrich oxygen to places where you need to get rid of excess fat.To do this, you need to exhale with a long breath, so the sharp blowing occurs and the breathing holds for 10 seconds.It is during the breathing period that it is recommended to do some simple exercises.
Oxycise
The oxycise technique does not imply sharp fatigue.They are replaced with short "pre-widely."It needs to take a long breath, then make 3 "do-the-heads", exhale and do "to-out" three times.Thanks to oxycise techniques, oblique abdominal muscles, oblique work.
Staying is always slimy if you adhere to the right nutrition and combine it with physical work.Regular exercises will help eliminate fat deposits even in the stomach and sides.The waist will be thin, the stomach is tightened, and the newspaper is solid.