The dream of a toned body? In this article, there are a few of the effective exercises for slimming the sides and up to the house.
Flat belly and not the sides — a dream for a lot of girls, but this area is correctable with the help of regular exercise. Exercise for weight loss belly and sides, will help you to get rid of the excess, but it is important to follow the training of the system, and to act in accordance with the principles of a healthy diet to achieve visible results.
The basic principles of training, slimming abdomen and sides
- The intensity of the training depends on the individual parameters of the image, and health.
- For those who have a lot of excess weight on the sides and belly, and exercise to be the best cardio workout to burn fat.
- The available types of cardio exercises: walking, running, swimming, jumping rope.
- Only the combination of cardio and strength exercises will allow you to achieve a greater result: cardio burns fat and strength for the exercise shake the muscles and the pattern of the silhouette.
- To achieve the effect of most of the major train 3 to 4 times a week.
- Each week, the increase of load the strength exercises and the duration of the cardio workout with a Hoop.
- The outcome of the training depends on your performance during the training and in the initial volume.
- To lose weight, in any country, to be specific, it is impossible: in the course of the workouts to lose weight whole body tightened, and a muscle groups.
- The most effective exercises for the sides, and it is the turn of the wrap, twisting the body and bending. You need to do the exercises with the frequency of the major, but without the addition of the load, and to burn fat, not just build muscle under it, thus creating excess capacity. It is very important not to skip a workout, with the many twists and tilts as it warms and prepares the body for exercise, to the authorities.
The rules of performance of exercises for slimming the abdomen and get back in the house
- The most suitable time for a workout is an effective in the morning. Before Breakfast or 2-3 hours after, the body is in excellent condition, to burn fat.
- For weight loss, in the stomach, and the parties will have to do without weights, using only your own body weight, or risk to build muscle underneath a layer of fat, you will visually add additional volume.
- Start and end your workout with cardio, which is going to replace your workout.
- Just follow the technique for alternating the amplitude.
The warm-up prior to exercise for the sides and the belly
Rotate the housing on the side
1. Feet shoulder width apart, your knees a few propensity.
2. Tense the muscles of the abdomen, the shoulders back, placing the hands in front at chest level.
3. Do you do a slow turn to the right and back to its original position, and then to the left.
4. In the middle of the back in different directions — stop in the middle.
5. Do 10-15 rotations in each direction.
The tendencies in the party
1. Stand up straight, feet shoulder width apart.
2. Put your hand up and tilt the body to the right.
3. Incline only the upper part of the body, make sure his legs were straight.
4. A series of springs to the body on opposite sides in an alternative way.
5. Repeat the exercise 20 times on each side, 2-3 sets.
Bow before the
1. Stand up straight, feet shoulder width apart.
2. Begin to lower body down to touch your palms to the floor surface.
3. Bend the legs and slowly come back to its original position, so as not to harm the back again.
4. Repeat the exercise 20 times for 2 sets.
An effective exercise, for the parties in the house
Hoop or a hula Hoop
Torsion of the Hoop — available in the form of in-home cardio, in the long run, all of which not only burn calories, but it is to work the muscles of the abdomen and the back. Hoop essential for women as it helps to create a slender silhouette and highlight your waist. This is one of the most effective exercises for weight loss laterally into the house. The rotation of the Circle, it will help you to get rid of the excess fat in the waistline, if you live in any systematic way, and to be at least 10 minutes a day.
1. Stand up straight, feet together.
2. The hands connect to the castle on the back of the head.
3. Rotation of the Circle, with the amplitude of the small from one side to the other at 88 times in each direction.
4. Try to hold your breath on the inhale, pulling in the abdomen.
5. The first week of the training, to make the 88 a rotational movement in any direction in the 2 groups are, each and every week, with an increase in the number of sets to 2.
Mobile phone strap
1. Stay in a bar, the classic, with a special emphasis on your toes and elbows, the body should be straight, without bending.
2. Keep your elbows straight and under the shoulder joints.
3. Lift your pelvis up, forming the body of the slide, the legs bend at the knees.
4. Hold at the top for 5 seconds, then go back to position.
5. Repeat the exercise 10-15 times.
Twisting sit
1. Sit on the floor with the legs bend at the knees, his feet flat against the floor.
2. The case got back up to 45 degrees.
3. The lower back is rounded, coccyx retracted.
4. Get a press and bend your hands in elbows.
5. Turning around to the body and elbows from side to side.
6. Repeat the exercise 30 times in 3 sets.
Twisting, extended
1. Lie down on the floor with your arms and spread his hand, palm flat, against the floor.
2. The shoulders don't pull out of the ground and raise your legs straight up and bend at the knees at a 90 degree angle.
3. Between the knees to keep a little distance.
4. At the lowest level and placed his foot on the side of the floor, but he did not touch it, keep your pelvis on the weight and the shoulders don't pull out of the area.
5. Return the legs to the starting position.
6. Repeat all of the same thing on the other side.
The side of the bridge
1. Get on the floor, the body is straight and extend the legs have a sub to the other.
2. Put your lower arm at the elbow, and skinny.
3. It results in the deflection of the hull in the lateral plane.
4. Raise your pelvis off the floor, straightening of the body, prior to the establishment of peaceful lines.
5. To spread the load between the support arm and the foot of the supporting leg.
6. Lift your head and look forward.
7. Try to hold this position for at least 30 seconds. Every week the workout increases by 30 seconds.
The ship
1. Sit down on the floor and, at the same time, raise the hands and the feet off the floor, trying to bend it in half.
2. Stay in this position for as long as possible.
3. Do not strain the neck, keep the limb straight.
4. Repeat 10 times, trying for as long as possible to stay on the weight.
Flexing of the hull
1. Lie down on the floor, legs bend at the knees, bring your hands behind your head.
2. Keep your body off the floor and reach with the elbow of your opposite leg.
3. Stay in contact with the point and go back to its original position.
4. He touches them one by one.
5. Repeat the exercise 20 times on each side, 2 sets.