Exercises to lose weight and faces at home

The abdominal muscles and the two sides belong to the muscles forming corset.Therefore, their work is related to many connection muscles placed upside down and stretching over the butt on the front and inside the hip. Make some changes to the lifestyle and perform exercises to lose weight in the abdomen and the parties at home to get your dream shape.

The weight loss strategy of the abdomen and the side

Fat on the stomach looks ugly aesthetically.Moreover, he can affect your health in general, if you do not control its growth.A sedentary lifestyle is one of the main reasons for the appearance of the abdomen.The lack of regular exercises and low physical activity, along with excessive eating, leading to fat deposition around the waist.Even in the absence of excess weight, poor posture and weak muscles in this area, the accumulation of fat on the stomach and the sides.All you need to do is toned muscles to get a thin waist.If you think only one diet will help burn fat on your stomach, you are confused.The diet contributes to weight loss, but cannot affect the stomach and the two sides.Power exercises with low intensity provide increased metabolic ratio and allows you to burn calories at a faster speed.You will get a greater effect from the exercises to lose weight if you follow the following tips:

• Perform movements from the waist, hips should be motionless.
• Keep the press muscles stressful throughout the exercise.
• Deep breathing - this helps to strengthen the press's muscles and protect the lower back.

The exercises should use a large amount of muscle and plenty of energy to ensure burning calories.Here, high density training and burning fat will come to rescue.80% success depends on the use of healthy foods.Observe a balanced diet with a large amount of macro and micronutrients.Eat home -cooked food and go through fast food and ready food.If you follow a healthy diet along with regular training for 30 minutes 45 minutes 4-5 days a week, the weight will decrease, and dissolve fat and sides.

The most effective exercises for the abdomen and side

You must provide an opportunity for your body to not get used to the same training course.To do this, sometimes conversion between exercises:

• Straight, reversed and twisted, including on the ball;
• weighing squats;
• slope with dumbbell;
• The twins and the elements of the plans.

To start 15 minutes before each training, running, jumping rope or bicycle is perfect.

Direct spiral lies on the back.

Nothing can make the fat burning on the stomach faster than twisting.This exercise has many variations.Do not hold your breath when performing.Repeat 2-3 approaches 10 times.Bow your knees and set your feet on the floor or raise your legs in a right corner.Hold your hands folded on the chest - so you will avoid excessive pressure on the neck muscles.

Tighten the press muscles and exhale your body when exhaled.Out of breath, go to the floor.A similar original position, but when lifting the body, tilting the left shoulder to the right, while holding the right side of the floor on the floor.Then make this movement another.You can simultaneously lower your knees to the floor in the opposite direction - this focuses on movement on the side muscles.From the original position, the exercise is done by the leg, not the role.Make the newspaper work and do not use the push from swinging your legs.The foot in this case is on the floor, and football supports lower back, shoulder on weight.From this position, you can perform twisted and side.You should not completely sit down when lifting the shell, lift your body at an angle of 30 degrees 40 degrees - this will protect your back from damage.All movements are done slowly.

bridge

This exercise is positive related to the abdominal and buttocks.It also has some breeds from the beginning to the advanced level.Do 10-12 repeats in 2 approaches.Make sure there is no deviation at the back of the butt.It is made from a position lying on the back with a bent knee, the feet stand on the floor.When exhaled, lift the buttocks, tighten the muscles of the press.Paise at the top and slowly sink to the floor.The improvement version assumes that you will maintain a balance with a single -leg support while the second is extended to the ceiling.In this case, the exercise is very complicated by adding weight.Put a pancake on the stomach from the bar or repair the bar on the hip.

The vacuum of the abdomen

This exercise is also known as four points, horizontal abdominal vacuum.The vacuum exercises for the abdominal muscles make a greater emphasis on breathing, and not increasing the heart rate.They should be done when hungry.

• The gap of the abdomen from a position over all four people.When exhaled, tighten the abdominal muscles and hold them in this position for 15-30 seconds.
• Make different options for this exercise or lie.

Planck

This exercise trains muscles in the abdomen, hips and lower back.Use different bar options to pump all the body.Try to hold your back evenly and do not sag into the shoulder.Hold at the most possible position.Gradually, increasing this time and carrying out the bar in hand.In the advanced version of this exercise, you can raise an arm or leg on the floor.Keep your hips on the floor, in a complex version, raising one leg - this will make the muscles and hips work hard.

• The bar is similar to the bridge, only with the support of the shoulder, but the elbow or palm.
• The bar is on the ball.

Roll on the ball for him to support his legs, and the hand lying on the floor under the shoulder belt.The unstable position of the foot on the ball includes additional stable muscles.

Breathing exercises to reduce waistline and two sides

Apply breathing exercises to remove stomach and two sides.

There are 2 types of equipment.Bodyflex, sometimes effective to get flat belly.In the first version, technology related to oxygen flow to the place of fat burning.To do this, when the stomach is hungry, the exercises are done, in which special attention to breathing.The exhalation here is replaced with a deep breath, then exhaled, holding his breath again.The exercise is done while the breath is detained.It takes up to 10 seconds, helping to promote fat.The bodyflex layers last 15 minutes, in which effective exercises to lose weight of the abdomen and the side are done:

The shoulder shells are separated by each other, bent a bit, the body tilted a little forward, the palm of the hand slightly lying on the knee.Start breathing deeply, with an effort to push the air until the lungs are completely released, quickly breathe into the nose with the complete exaggeration of the abdomen.Breathe out the strong air with your mouth, pull your stomach, stop for 10 seconds.Repeat complicated.

• Put your feet apart, bend your knees, palms, place a little above the knee cup, perform a breathing exercise.Lower your left hand, put your elbows on your left knee, lift your right leg aside with a long toe without tearing your legs.Raise your right hand on your head, keeping the feeling of muscles on the side.Perform a 5 -time cycle, change your hand.
• Sit on the floor, throw your legs at the other, bend.With your right hand, standing on the opposite knee, throwing your left hand behind your back.Perform a breathing exercise, pull the left knee on yourself plus the body is rotating, stress in the waist.Look back to extend the waist, the outside of the thigh.Bring 5 repetitions, change the faces.

When using the Occisis system, there is no strong exhaustion, instead of they breathe.Appropriate technique: 1 deep breath, 3 short breath, deep exhaled, 3 times to breathe lightly.You can repeat effective technology up to 30 times after eating.This technique stimulates oblique abdominal muscles, a abdominal press, decreases for a quarter to 250 times.This helps eliminate bad fats, ugly folds, making the stomach flat.

Calculate the fee for the weight loss of the abdomen and the side

When you want to lose weight, you should periodically (maximum 4 times per week) conduct high intensity training, daily participation in effective exercises.The following exercises may be included in gymnastics:

Lie on your back, straighten your hand, put your hand on the floor.Slowly get your feet with high heels combined with your abdomen, quickly straighten your legs.

• Lie on your back, bend your knees, do not tear your heels, your arms behind your head with diluted elbows.Breathe out, lift your body to your knees, lying with your arms stretching out along your body, moving your feet until your fingers touch the carpet above the head.Back to IP, lift your legs up to 20 cm, hold for 10 seconds.
• Sit down, hold the back straight, hands on the hips, tighten the muscles of the press, smooth back to follow the 90 -degree angle between the body and the leg.
• Squats shallow with a load - slowly sitting on a fantasy chair, lingering on a position, straight.For complexity, you can squat on one leg, twisted.

How do exercises affect the weight loss of the abdomen and the side

Do regularly even some physical exercises - sometimes it becomes a test for many people to lose weight.Indeed, not everyone can force themselves to pay attention to their daily sports, and therefore, most of the decision that an appropriate nutrition will be enough.However, exactly, problematic areas such as stomach and sides are difficult to put in order only through calories.By the way, how to create calories read here.The episodes, of course, will decrease, but the stomach is still not flat.To be flat, it is necessary to have toned abdominal muscles.If they are weak, the stomach will still bulge, forming an ugly silhouette line.Yes, you can tighten the abdominal muscles in a way - effective exercises to lose weight of the abdomen and side.In addition, physical activity, of course, helps lose weight faster.

5 exercises to lose weight and faces

First, talk about the parties.There are some simple, but effective exercises that help reduce the edges and tighten the abdominal muscles.Consider 5 exercises to lose weight of the abdomen and the sides are guaranteed to tighten the number.The three of the first people were presented in the sides and helped quickly and quickly escape unnecessary clusters in this area.These exercises will be enough to eliminate surplus, but at the same time do not swing the skewers of the press, this is sufficient with the increase in the volume of the belt.The other two help tighten the press and achieve a flat belly.

• 1 slope.The starting position - the leg becomes a shoulder width apart, the hand is bent on the elbow, holding on the waist.Turning, we bent to the sides, while pulling one hand toward.If we tilt to the right, then the left hand lasts and vice versa.Repeat 30 times.This exercise is very simple, but quite effective.You need to do two or three approaches, you can repeat every day.
• 2 turns of the case.The starting position - the foot becomes the shoulder width apart, holds our hands at the chest level, placing the brushes in the lock.We returned, trying to completely rotate the body, legs and pelvis.We perform 20 or two approaches 20 or three times.
• 3 twisted.The starting position - we lie on your back, hold the back of the head, the legs stand on the floor, the legs are bent on the knee.We lift our body on the knee, turn, return to the starting position.We repeat 10 times in each direction.One or two approaches will be enough.
• 4 The rise of the body.There are two variants of this exercise.The first is to strengthen the press, and the second time allows you to work for lower press.Therefore, we walked to the floor, bent our knees, lying on the floor, holding both hands behind the head.We tear the shoulder blades from the floor, extend to the chin, do not lift the body completely, take on the original position.We perform two or three approaches 12-15 times.In the second variant, we do the same thing, only we completely upgrade, attract the breasts to the knees.
• 5 Lifting legs.We lay on the floor, we lay on the floor by hand, holding them along the body, pressing the lower back to the floor.We lift the foot perpendicular to the body and slowly lower it, hold for 1-2 seconds about 5-10 cm from the floor and lift.We repeat the exercise 15-20 times, performing two or three approaches.

Effective press exercises

It is difficult to achieve the perfection of numbers, especially in a complex area like the stomach and waist.To maintain weight, to preserve a thin waist, a flat stomach for more than 40 years becomes a real problem.But nothing is impossible.Effective exercises are proposed by the gay gay exercise guide guaranteed to get a thin waist and flat stomach.Gay Gasper calls him like that - The Complex Ben Ben Press for fake people.For each exercise, it is also proposed, a more complicated amendment for advanced level or vice versa, a light version, if at the first stage, it is difficult to deal with even with the basic level.You don't need special equipment or shells, you only need a carpet.Therefore, a complex of a flat gay gasper is ideal for homework.Gay Gasper recommends that you combine journalism exercises with rhythmic gymnastics and balanced nutrition, because only one newspaper is not enough for flat belly.It is impossible to burn fat in a specific area, so you will not receive a flat stomach without aerobic load and a balanced diet, and even a pumped abdominal press will hide a layer of under the skin.By implementing these recommendations, after 2-3 months, you are guaranteed to have a thin waist and a flat, beautiful belly.Yes, unfortunately, this process is not fast.But you can see the first promotion results for two weeks, if you practice every day.