9 kilos, side, waist, hips and effective methods and exercises to lose hips.Excess weight problem is important for both men and women, the only difference is that women are more concerned about external attractiveness.We will discuss the methods that will enable you to be at the center of satisfied, satisfied gaze and have a fine and appropriate figure.
Causes of oil
The most common causes of oil and extra weight:
False nutrition.
To have a thin, beautiful figure, you need to avoid fatty and especially sweet foods.The artificial sugar, which is added abundant to SDOBA, pastries, soda and other high calorie products, is weakly absorbed by the body and immediately passes to fat accumulation in the stomach, sides, hips and hips.
Therefore, more fresh vegetables and fruits, add grains to your diet, enough clean water, green tea or medical plants to boil.For example, diet and also delicious dishes, pumpkin, apple, buckwheat, dandruff, bulgur, kefir, moderate amounts and other healthy products are perfectly suitable for the preparation of honey.
A sedentary lifestyle.
In the modern world, people spend more time on computer, at home and at work.Hipodynamia contributes to fat accumulation in problematic areas.Therefore, to include yourself in your lifestyle to bring yourself in a good physical way:
- Walks in clean air,
- running,
- Cycling
- skiing or
- riding
- Fitness lessons at home or in gym,
- Yoga exercises for weight loss, healthy spine and posture.
Genetic and metabolic processes
The inheritance and velocity of the metabolic processes of the body also plays an important role in the proportions of the shape and to tend to fat deposits.A certain amount of oil on the abdomen is normal and performs the function of protecting the organs of life.Only excessive obesity and very low metabolic speed are hazardous.Most people have a place where they have a common over -eating, unbalanced nutrition and an irregular lifestyle.As a solution to this problem, home exercises and alternative methods that we will think more are perfect for weight loss.
Effective exercises for weight loss and sides
A complex of the most effective exercises for rapid weight loss will help to be perfect.Keep in mind that only regular use will have a good effect.Exercises are recommended to be an alternative to each other, so that a daily complex performs at least 10-20 minutes.
1. tearing a circle for weight loss
Circle is also known as Hulahup and perhaps one of the fastest and most effective ways to lose this weight.Bending circles are ordinary plastic and massage.One and the other are effective.Special nozzles are added to the massage pulley from the inside so that the abdomen, sides and waist volume are reduced faster.However, it is recommended that you use a massage pulley directly on the skin without the clothes below.If you bend the circle with clothes, the usual option is quite suitable, it is easy to buy in the sports equipment store.It is recommended that you bend the circle for ten minutes in both directions.
2. Swimming
This is one of the most powerful and useful ways of losing weight.Swimming not only eliminates extra weight, but also strengthens the muscles of abdominal press, back, heart, arms and legs, improves the respiratory system and gives durability.Swimming is an excellent tool to heal the entire organism.Of course, it is best to swim in a clean pond with natural water, but if this is not close, it is also suitable to swim in the pool.Don't forget to visit with private glasses and hats, and you should also take a shower before and after training.It is obtained when losing weight and reinforcing abdominal muscles, sides, back, hips, hips and legs, swimming with pallets.
3. Supply a press
If you do not want to swim or if you are not such an opportunity, you can remove your stomach by downloading the press at home or at a fitness club.
How can I download the abdominal press correctly?
It is easy to do this exercise at home.
A).Lie on your back, hands can be folded behind the head with your palms or tensed only throughout the body.When you begin to interact, it is better to download the press alternately: for example, the first oscillations are made up to the right foot 10-20 times, then the left and down.The second leg can be bent on the knee and can be pressed into the body to use other muscle groups.Providing abdominal press, completely lying in the back - lower abdomen to a greater extent;If you raise the body - the load goes to the top of the abdominal press.The higher the amplitude of swings and movements, the more abdominal muscles, sides, legs and hips work.Making swings at the same time with both legs increases significantly and the effect becomes more pronounced.The load should be moderate, you need to feel power, power fluctuation and a good muscle tone after classes.So you worked correctly.
B).Lie on a flat surface.Then lift the flat legs about 30-35 degrees and keep in this position for 7-30 seconds.Take a little break and do it several more times.
4. Press the side muscles of the body
Editing: On the side, on a soft, dense mat for fitness or yoga.Make a hand on top, emphasize the ground with your palm.According to the second.The leg on the ground can be bent slightly on the knee to stand better.The second foot is performed with fluctuations 10-25 times.Simultaneously with friends, you can raise the body, then more muscle is studied.Similarly, do the other foot.
It is recommended to diversify swings to increase the effect:
- Not only with a straight foot, but also from behind - the side muscles of the back will be strengthened, including both thigh and hips.
- Repeat the same oscillations with a bent foot on the knee: up and down, then back and forth.Make both legs alternately.
5. Exercise - Bike
It is another exercise in the press, waking up in the morning.“Bicycle” lies: Raise the body and lean on the twisted hands in the elbows.Remove your legs as “pedal öz about 45-90 degrees and in the air.Repeat the rotations 8-12 times with two legs.When the press muscles are strengthened, gradually increase the load.The lower the slope angle, the higher the load and the more pronounced the effect of strengthening the abdominal press.
Home exercises for weight loss
You can add other exercises to the complex to get a greater result in muscle pumping and getting rid of faster oil.
6. Exercise - Bar
Almost all muscle groups work: arms, legs, buttocks, hips, abdomen, back, neck.Therefore, it is useful to apply a “rod ına to both men and women to form a thin body and strengthen the muscles.To start: lie on a carpet for lessons, face to face.
Mimic the socks and lift the body, lean on the hands from brushes to elbows.The body should be kept parallel to the surface, the head is at the same level as the back.
Mix a few seconds to 1 minute.From habit, the body can begin to tremor - this is normal.If you are just starting to merger, you can reduce the time from 20 seconds and gradually increase the load.When the muscles are strengthened, you can complicate the exercise of the bar by adding bending.In the raised position, turn the body alternately: right and left.Soldering for a while with each bending.
Yoga Yoga Exercise - Asanas
7. Exercise "Pump"
Standing, legs width.The cups are returned slightly - then the body weight is redistributed from the heels in front of the foot.Bend one hand and feel the biologically active point in the ribs, approximately 20 cm under the armpits with your fingers.The other is to download and feel the baht on the side of the thigh about 20 cm above the knee.In places, the bat will be pronounced as pain.
Then, “pump” exercise is performed - the body to the right and left alternative rise and lower the hands and touch the hands with fingers biologically active points (BAT).While the body spinns to the right - the left hand is bent and the fingers hit the side on the bat in the rib area, under the bat on the right hand - knee.On the left, the slope - on the contrary, the hands change places: Right - up, left - down, steals the leg.Exercise strengthens the muscles of the sides of the "pump" sides, abdomen, back, hands.It contributes to the formation of the appropriate posture, so it is actively involved on the spine slopes.
8. Asana "Luke"
Sleep in the stomach, take your legs, bend your knees and take the ankles.Then, bend the back with the hands stretch, the legs rose slightly.You will receive a pose that looks like a pedestrian for shooting.
To increase the effect, you can swamp in the stomach.After that, download your legs, you can continue to hold your hands with ankles.Remove a little and repeat the exercise several more times.
The regular application of Asana "Luke" perfectly strengthens and pulls the stomach and is very useful for the spine.This exercise is recommended daily or at least weekly for men and women.
Alternative ways to get rid of oils and sides
Those who do not want to consume themselves with exercises can apply to the help of weight loss equipment.With all their diversity, these funds are divided into external and internal use.
To enter, various biologically active additives are used - dietary supplements are better to consult a doctor before their use, so it is more suitable for you.
- Fat cells deteriorate,
- Contributes to the normalization of metabolic processes,
- Extracts of plants are used to help burning excess fat.
It helps badly to bring weight without unnecessary efforts, but it is better to achieve a maximum and stable effect with physical activity.
9. Correcting underwear
Another effective and completely safe tool to lose weight without unnecessary effort is the adjustment of the active biocrystalline technology based on nanocama.This technology is revolutionary in the field of underwear, basically a unique development has been created - cosmetics.
The technology of active biocrystals not only gets rid of unnecessary volumes and kilograms, but also fights successfully with cellulite, another important advantage of this method.In fact, there are not many ways and ways to get rid of cellulite - it is very difficult to eliminate the problem.
Lucky with Nanocamika:
- Improves metabolic processes in tissues,
- Accelerates lymphatic drainage
- Soft, equal and moisturizes the skin,
- "Orange shell" is softened and disappeared,
- Comfortable for the body - a sauna, bath or vapor room has no effect, such a laundry does not rise to the body, but creates a comfortable dry heat.
- Corrects the number - you look thinner and more attractive outward.
- According to the results of the research and the numerous examinations of the fans of this brand, it reduces excess volumes to 10 cm along the surroundings of the waist and hips.
High -quality patented textiles have many fakes, mainly from China, with the principle of action, touching the micro -araci to the fabric in Nanour.Therefore, if you really want to achieve the maximum and proven effect.In the meantime, they are perfect for sports that increase the effect of exercises for weight loss and sides.In addition, high -waisted very comfortable panties are very comfortable, which not only relieves extra pounds and cellulite, but also makes the figure much thinner.
In this review, we tried to introduce you to the most effective tools for weight loss today.Anyone can choose the most suitable option for themselves.
We wish you to be in perfect physical forms and look 100%!