The path to the ideal figure and appetizing form quite complicates the problem of removing problem areas.As a rule, these are sides and lower abdomen, which sometimes reduce numerous efforts to "No".It is often because girls are not quite right to the question of losing weight.To restore harmony in the waist and make pages smaller sizes, you don't just need to adhere to the diet or to carry out a cosmetic process at home.It is also important to perform a special set of exercises regularly, whose action is focused on loss of weight of the most problematic areas.And we will describe them in this article.
It is not necessary to exhaust strength training if you want to burn excess fat on the side and waist.There are now a lot of effective exercises with which you can make troubled areas without leaving the house.
Main recommendations for those who want to lose weight
The female body is a unique and quite complex mechanism.Through its lives, fair sex is experienced in its body.Monthly changes inside, acting externally, improper nutrition contribute to increasing the parameters of the figure.By correcting the way your life and adding a weight loss of abdomen and side, it can easily handle the problem that appears and eliminates excess weight in the most problematic areas of the body.
Contrary to the opinion of the daily execution of the press exercises will provide a thin profession and beautiful relief sides, it must be borne in mind that local ignition does not exist - fat not only from the abdomen and the parties, but also from other body parts evenly.
Only an integrated approach and special exercises will bring you closer to the desired purpose.As for the intensive print pumping, it contributes only to the muscle suspension.Unlike pressing the press, a set of exercises that aim to reduce the size of the abdomen and eliminating the folds on the sides, allows you to improve your body at home using certain muscle groups.Therefore, they are more efficient than an overholder or exhausting child.
To put your body in order, you must try to eat right.To do this, restrict the use of harmful and high food, alcohol, turn off bad habits.Then home training and sports will be more efficient.
In addition, there are other recommendations that contribute to losing weight in problem areas:
- Distribute the usual triple power mode for 5-6 meals per day;
- Eat in small portions, so, leaving the table, you have a slight feeling of hunger;
- Drink about half an hour from 1 cup of clean water at room temperature before a meal.
- If in the evening, there is a feeling of hunger, it is recommended to go out with a glass of water or small amounts of low kefir.
Adhering to these advice and perform regular efficient exercises at home for weight loss, page, the first results can be noticed within the first month.
A set of exercises for beautiful sides and "aspen waist"
Exercises for weight loss and eliminating folds on the sides, which can be easily performed at home, is quite simple.To resolve problem areas, one of the training options consisting of easy and simple tasks can be used.Examples of them will be found further.
A set of flat stomach exercises
- Exercise "Planck".This is the simplest and simultaneous exercise efficiently that will make a slightly visible stomach and an apartment.Performed as follows: Start position - pose for push -ups from the floor.The body should be parallel to the floor surface, and both hands should be supported.Accepting the position described, you have to stay on it as long as possible, the tense of abdominal muscles.Beginners can begin with 30 seconds, increasing the temporary segment for 3-5 minutes.
- Exercise "Bike"- Proven method for strengthening the press and loss of abdominal weight.This exercise is classic, performed according to the standard diagram: the initial position - lying on the back with legs extended forward, simulating a simple bike ride.In this case, it is necessary to assess the abdominal muscles.
- Practice "Press your feet with the establishment of their head".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 out the legs.Slowly, you have to raise your legs closed and even your legs, smoothly starts your feet behind your head.
- Exercise "Raising Torso"- It is performed on the principle of print pumping, but with legs raised.To perform this exercise, you will need a chair, a couch or fitball as support.Beginning position - lying on the floor puts your legs on support to make an angle of 90 degrees, cross your hands on your chest.The rise of the body should be made, growing as close to the knees.It is recommended to perform such exercises before the sensation of the sensation in the abdominal muscles.Beginners can begin with 3 approaches 10 reps, gradually increasing the number.
- Exercise "Press Feet with Freight".Also a simple but effective exercise for loss of kilogram of abdomen.Beginning position - lying on the floor with hands extended along the body and tight load between the legs at the ankle level.By performing at home such exercise for weight loss, you can use a small pillow, a rubber ball of small size, raise the load straight legs so that 30-45 degrees are formed between them and floor surfaces.It is worth keeping 30-60 seconds in this position.Then the legs with a 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 slightness of ignition.
- Exercises twisting- Simple but very effective exercises for weight loss as well as sides.Is performed in a position that lies on the floor.Bending legs on your knees, it is necessary to bring the housing with your head with your head behind the head to a small height from the floor.This body position is maintained for 1-12 minutes, then slowly can fall to the starting position.Execution of twisting, it is possible to significantly reduce the size of the abdomen and make it more without leaving the house.
A set of exercises for relief sides
To make the side of the side much smaller, eliminate the folds formed in these problem areas and return the side muscles, the next complex can be performed at home.
Like the previous one, it is quite simple and includes such exercises for beautiful sides:
- Twist in Hula-Hup everyday 10-20 minutes.This is a very effective exercise for your belly and pages.Thanks to him, you can't just make foreign elastic and suitable, but reduce your abdomen.Just buy special sports equipment and twist it regularly on your waist.
- Exercise "Tilts".This action was known to many of the kindergarten.Since several years, children in heat teach this exercise, due to the entire number of possible activities, it remains the most productive.It is enough to become accurately with your feet, diluted on the width of the shoulder and slowly exert a slope to the left and right.Beginners can make 15 reps for each side.Gradually, the number of access should be increased.
- Exercises to remove fatty sweets on the sides of "mill".Executed according to the standard diagram: The initial position - stands on the floor with legs placed on the shoulder width.You should then bend a torso forward and stretch in return with your hands on the fingers of the opposite feet.This gymnastics acts not only on the contraction of side muscles and printing, but also stronger back.
- Exercise "Twins".It is performed in a permanent position, which allows you to enjoy watching your favorite series during training.Get closer to the table or place a chair with a return to you, you have to become aside.By hand holding the edge of the desk / back of the chair, so holding is flat.Furthermore, moves forward and forward each foot one foot.It is advisable to lift your legs as much as possible and do not bend your legs.It is recommended to perform 3 accesses of 15 swings for each leg.
- Very effective "Siren" exercise.Starting the position: lie on the floor on the side with a head rest on one hand bent on the elbow, and with the other hand, on the floor base near the abdomen.It is necessary to raise and flat legs as much as possible.Once you have detained your legs not to bend on the knees at the top for a few seconds, slowly lower them, after twenty seconds, pick up again.So you have to perform 10-15 reps, then turn to the other side and works the same on the other side.
