The path to an ideal figure and appetizing forms complicated quite often the problem of eliminating the problematic areas.As a rule, this is the sides and the lower abdomen, which sometimes reduce numerous efforts to the "no".Often this is because girls are not right for the problem of weight loss.To return the harmony to life and make the sides smaller, but it is not only necessary to adhere to a diet or to conduct a cosmetic procedure at home.It is also important to regularly perform a special set of exercises, whose action aims at weight loss of the most problematic areas.And it is that we will describe them in this article.
It is not necessary to exhaust yourself with the training of force if you want to burn excess fat on the sides and life.Now there are many effective exercises with which it is possible to tighten the problems without leaving the house.
The main recommendations for those who want to lose weight
The female body is a unique and rather complex mechanism.During their life, the fair sexual experiences change in their body.The monthly changes inside, which act from the outside and an improper diet contribute to an increase in the parameters of the figure.By correcting the way of your life and adding exercises for the weight loss of the abdomen and sides, you can easily face the problem that has appeared and eliminate excess weight in the most problematic areas of the body.
Contrary to the widespread opinion according to which the daily performance of the exercises in the press will provide the girl a thin life and a beautiful relief of the sides, it must be remembered that there is no local combustion of fat: fat leaves not only from the abdomen and sides, but also from other parts of the body in a uniform way.
Only an integrated approach and special exercises approach you for the desired purpose.As for the intense pumping of the press, it only contributes to muscle suspension.Unlike the press pressure, a series of exercises aimed at reducing the size of the abdomen and eliminating folds on the sides, allows you to improve your body at home using certain muscle groups.Therefore, they are more effective than a printing or an exhausting diet.
To put your body in order, you have to try to eat well.To do this, limit the use of harmful and high -level foods, alcohol, exclude bad habits.So domestic training and sport will be more effective.
In addition, there are other recommendations that contribute to weight loss in the problems:
- Distribute the usual power mode three times for 5-6 meals per day;
- Eat in small portions, so that, leaving the table, you have a slight feeling of hunger;
- Before the meal, drink about half an hour of 1 glass of clean water at room temperature;
- If in the evening there is a feeling of hunger, it is recommended to extinguish it with a glass of water or a small amount of low fat kefir.
By adhering to these suggestions and perform regularly effective exercises at home to lose weight, the sides, you can see the first results within the first month.
A series of exercises for the beautiful sides and the "life of Aspen"
Exercises to lose weight and eliminate the folds on the sides, which can be easily performed at home, are quite simple.To get rid of the problematic areas, you can use one of the options for training composed of light and simple activities.Examples of these will be further found.
A series of exercises for a flat belly
- "Planck" exercise.This is the simplest and most effective exercise that will do a slightly relaxing and flat stomach well.It is performed as follows: starting position - a pusk -up laying from the floor.The body should be parallel to the surface of the floor and both hands should be supported.Having accepted the position described, it is necessary to linger within it as long as possible, striving the abdominal muscles.Beginners can start with 30 seconds, increasing the temporary segment to 3-5 minutes.
- "Bicycle" exercise- A method proven to strengthen the printing and losing weight of the abdomen.This exercise is classic, performed according to the standard scheme: the starting position - lying on the back with the legs extended forward, simulating a simple ride on a bicycle.In this case, abdominal muscles must be strained.
- Exercise "Press with your feet with a head creation".As in the previous case, to perform this exercise, the starting position should be taken - lying on the floor on the back with your hands along the body and stretched along the legs.Slowly, you have to raise your legs closed and even your legs, starting your feet without hitting your head.
- Exercise "Lift the torso"- It is performed on the principle of pumping the print, but with the legs raised.To perform this exercise, you will need a chair, sofa or fitball as a support.Starting position: lying on the floor, put your legs on the support to make an angle of 90 degrees, cross your hands on the chest.The body's UPS should be performed, increasing as close as possible to the knees.It is recommended to perform these exercises before the feeling of feeling of combustion in the abdominal muscles.Beginners can start with 3 approaches of 10 repetitions, gradually increasing the number.
- Exercise "Press with your feet with load".Also a simple but effective exercise for weight loss of the belly area.Starting position - lying on the floor with extended hands along the body and a load blocked between the legs at the ankle level.I perform these exercises at home to lose weight, you can use a small pillow, a small rubber sphere, lift the load with the straight legs so that 30-45 degrees are form with each other and the surface of the floor.In this position it is worth lingering for 30-60 seconds.So the legs with the load can be lowered.It is gradually recommended to increase the number of repetitions so that by the end of the training there is a slight burning feeling.
- Torsion exercises- simple but very effective exercises to lose weight and sides.It is performed in a position lying on the floor.By bending the legs on the knees, it is necessary to raise the custody with the hands of the head behind the head to a small height from the floor.This position of the body is maintained for 1-12 minutes, so you can slowly fall into the starting position.By performing the twist, it is possible to significantly reduce the size of the belly and make it more flat without leaving the house.
A series of raised sides exercises
To make the side of the sides it is much smaller, eliminate the folds formed in these problematic areas and return the lateral muscles, the next complex can be performed at home.
Like the previous one, it is quite simple and includes such exercises for the beautiful sides:
- Take the hula-hup every day for 10-20 minutes.This is a very effective exercise for the abdomen and sides.Thanks to him, not only can you make the elastic and suitable sides, but also reduce the size of the belly.Simply buy special sports equipment and roll it regularly alive.
- Exercise "inclinations".This action has been familiar to many since the times of kindergarten.For some years, the children in the heat -Up have taught this exercise, due to the entire number of possible activities, this remains the most productive.It is sufficient to become exactly with the legs, diluted on the width of the shoulders and slowly perform inclinations up to the left-right.Beginners can make 15 repetitions on each side.Gradually, the number of approaches should be increased.
- Exercises to eliminate the sweet fat on the "mill" sides.It is performed according to the standard scheme: the starting position - standing on the floor with the legs positioned on the width of the shoulders.Subsequently, you should bend your torso forward and lengthen in turn with your hands on the fingers of the opposite feet.This gymnastics works not only on the contraction of the lateral muscles and the press, but also strengthens the back.
- "Gemelli" exercise.It is performed in an upright position, which allows you to enjoy your favorite series during training.Approaching the table or setting a chair with a back for you, you have to become laterally.With your hand, holding the edge of the chair table/rear, so that the posture is flat.In addition, the blows forward and back are performed by every foot of one foot.It is recommended to lift the feet as high as possible and do not bend the legs.It is recommended to perform 3 approaches of 15 oscillations for each leg.
- Very effective exercise "Sirena".Starting position: lying on the floor on the side with a head resting on one hand bent on the elbow and with the other hand, based on the floor near the abdomen.It is necessary to raise both legs straight as much as possible.Having retained the legs not bent on the knees on top for a few seconds, lower them slowly, after twenty seconds of rest, get up again.So you have to perform 10-15 repetitions, then turn to the other side and do the same on the other side.
