Exercises for weight loss of the abdomen and sides

Have you stopped entering their favorite things recently?There were ugly barrels, so trust in his perfection disappeared?Every second, however, faces at different stages of life.Today, more than 60% of men and women around the world are not satisfied with what they see in the mirror every day, and they are looking for an intense option on how to deal with excess weight.

Would you like a flat abdomen and a beautiful waist?Exercises to lose the weight of the abdomen and sides are the perfect solution for those who dream of returning harmony.With a balanced diet, you will get fantastic results in a much faster and more efficient way that will stay with you for many years.

Why is weight growing

Small fat volumes are a norm for any person.It provides protection of bones and organs from hypothermia, any outside effect.Excess beds are already a condition for an anxiety.You can get rid of them with a fascinated diet.However, before preparing an exercise program and determining it with a diet technique, you need to know that the weight is “climbing”:

• Reduced metabolism.As a person gets older, he has a slower metabolism.The body becomes much more difficult to digest foods, which gradually leads to a number of excess weight.Perhaps many times, you have noticed that your loved ones, friends eat too much fat, dessert, the figure remained thin and that you started to enter any bun as in yeast.This was exactly reduced by metabolism, which is normal in the first case.
• Genetic predisposition.Scientists have proved that the presence of fat deposits in the body is directly related to human genetics.If relatives in the old line suffer from body weight, you will not be prone to excessive fat.
• A sedentary lifestyle.If you are moving small, you will not commit even the smallest physical effort, then you will inevitably earn at least a few kilograms that will be very difficult to deal with this program.
• Excessive eating.Any excessive eating is the main cause of excessive weight.In particular, if it is combined with a still lifestyle, the oil will accumulate several times faster.
• Wrong posture.As the oil will slowly accumulate in the abdomen as it bends continuously.To avoid this, you should keep your back straight.
• Hormonal changes and failures.When a male or female reaches adulthood, serious hormonal changes occur, various faults are not rare, inevitably requires body weight.

Why is it important to exercise for a thin waist and a flat stomach?

It is important to remove the stomach and sides with the most effective exercises for a beautiful appearance.This is also useful for the health of the whole organism.There are some medical indications where physical activity is vital:

• The threat of increasing cholesterol.With an increase in body weight, the percentage of cholesterol in the blood grows.Excessive content leads to health, emergence and development of many serious diseases.
• Risk of stroke and heart attack.This applies to more than 30 body weight index for people who reach the age of 40.In this case, the operation of the blood vessels deteriorates, the load on the heart increases several times.In the complex, all of this gives additional risks, the probability of stroke, a heart attack.
• Slow the circulation.The accumulated oils create an advanced burden in the internal organs.As a result, nutrients become much worse, blood circulation slows down, which provides deterioration in the well, increases the risks of cancer.
• Reduce immunity.Excessive body weight leads to a slowdown of metabolism, which is a violation of the hormonal background.The body weakens and becomes much more sensitive to viral diseases, viral diseases.

Effective exercises for weight loss and sides

The abdomen and side muscles form a strange "corset".The operation of the other muscles in the back depends on the state of hips and hips.Only a competently created exercise set will always keep the body perfectly.The results depend on the first fat accumulation and human mood to reduce weight.

Before choosing appropriate physical activity, it should be remembered that any motor activity with a diet has a comprehensive effect and does not only affect the selected areas:

• Home training should be done regularly.
• Certainly all parts of the body are included.
• For more activities, a competently compiled diet takes place.

We offer you the following exercises that will help you at home with waist and stomach elastic and without a single oil.

Twist

This is one of the most common movements that are very popular today.The most effective is not considered, but the shell works in a remarkable way.If you combine with diet nutrition, you will quickly notice the perfect result very quickly.

• We reach out to a soft gymnastics carpet.We bend the legs to the knees.Even in a twisted situation, they must stand equally on the surface of the floor with the entire feet.
• We put our hands behind the head.
• We breathe deeply and start lifting the upper body.Each increase is accompanied by exhalation.
• We slowly breathe the body while lowering the body.After the back is completely on the ground, we repeat the exercise.
• We make 2-3 approaches from 10 repetitions.

Reverse bending

• We go to the gymnastics carpet with your back.
• While the feet are completely on the surface, they have to be perpendicular to the legs of the legs.
• We put our hands next to the body while your palms are down.
• In breathing, lift the lower body, bring the legs to the chest as possible, tap gently and fix it for a few seconds.

• We enter the starting position on inspiration.
• We make three approaches consisting of ten repetitions.

Bending bending

This exercise is similar to classic bending, but with some adjustments.The application technique provides shoulder turns.

• We lie to the gymnastics carpet on your back and take the starting position and take our hands around her neck.
• We bend the legs so that they do not touch the surface.
• When turning the shoulder side, we raise the top of the body.When the right shoulder is returned, the left side remains in a fixed, liar position.
• We repeat the movement of the left shoulder similar to the right side.
• Repeat 12 times.

Bend with lifted legs

• We pull the lies and legs up (you can pass them).
• Similarly, we perform the bending body of the classic body.
• We breathe while downloading, we breathe while lifting.
• We carry out three approaches consisting of 10-15 repetitions.

Planck Returned

It is striking on the back, on the hips and the press.

• We stretch in the starting position - the knees/elbows are found on the surface of the rod.
• We ensure that the cervical area and the spine are equally placed.We're looking right in front of us.
• We lift the knees from the ground and put the feet in socks.
• Thus, we continue without a 30 -second movement.It is important that breathing is not difficult.
• We repeat exercise for both sides until the same time.If the physical form allows, you can stop within 1 minute.

Planck with a turn

• We go to the surface on the side.
• We transfer the weight of the body to the right elbow/ hand and corresponding leg.It is important that the hand in a twisted condition is an upright angle.
• Put the left leg to the right.We keep the lower limbs equal.Remove the hips from the ground.
• We are kept in this way for 30 seconds.

Shoe

If you have never done any exercise on the abdomen before, you should definitely make data -effective attacks.

• We take a small step to the right foot and bend it.After the adoption of this position, muscle tension is felt in the femoral part.
• We lift our hands parallel to the floor in front of us.
• With the left foot, we take an important step forward and sit lightly.In this case, the truth remains behind, but with the rise in the socks.
• The back should be equal to the back while making a movement.
• We repeat the attacks.
• We make 15 again on each leg.

Bends to the sides

• We're flat.We raise our hands on your head and fold together.
• We're sloping to the right.Ideally, the body is bent as much as possible - the stretch on the left should be felt.We are fixed in a sloping position for 15 seconds.
• Don't go back to the starting position.
• With the same delay for 15 seconds, we make repeated slopes in the other direction.
• As you get used to “delays ,, you can increase your time for 30 seconds.

"Vacuum"

This exercise is ideal for solving the abdominal press.It is based on breathing.

• With the help of knees and elbows, we stand on four legs by keeping it in this position.
• We take a deep breath.Currently, the press should be as comfortable as possible.
• Breathe and enter our stomach at the same time, strain the press.
• We keep it still for 30 seconds.
• We repeat in the 2-3 approach of 15 repetitions.

Rise of Lying Hips

• Lie, we stretch your hands along the body, palms.
• Without forgetting that the feet should stand on the surface, we bend the legs to the knees and place them on the sides.
• Slowly, slowly lift the hips with the lower back.The rest of the body should remain immovable to the carpet.
• We twist it back and filter the gluteal muscles.We are kept in this position for a few seconds, fixed.
• We return to the starting position.
• We repeat 10-15 times in various approaches.

How to choose physical exercises to lose weight and sides

It is necessary to prepare a program before starting to remove the sides and stomachs.The thoughtless performance of the exercises is unlikely to give the desired effect.The training set is selected separately for each person considering the characteristics of the body, the first physical forms and body parameters.An experienced coach should be interested in this issue.

It is not necessary to visit gyms, fitness centers to obtain a counseling.A training with an expert is sufficient to choose the right exercises and prepare a plan.It also shows the technique of making some movements.

If there is no way to contact the coach, you can charging in the morning.However, remember that there are not many activities than that.Then it is best to try to prepare an educational plan, but with the compulsory accounting of the following factors:

• Medical indications/contraindications.For example, people suffering from osteochondrosis are abandoned with the best sharp movements.Patients with heart problems and blood vessels should give up the weightlifting and run.
• Targets.The larger the target, the more complex and effective the exercise set should be.If you need to remove only a few kilograms, simple exercises will be enough with the low Karb diet.In order to acquire a greater effect and athletic forms, it is important to train cardio training for the press and exercise.
• Conditions.If you go to the gym, the opportunity to exercise using various simulators.Otherwise, it is necessary to select the training that can be easily done by improvisation at home.

The removal of the waist and stomach is not as difficult as it seems at first glance.The main thing is to make a program that will help to achieve the desired goal quickly and adjust it properly.And we will help you with this.