From this article you will learn several exercises to lose weight and sides

Have you stopped entering their favorite things that were just recently recently?Was there bad barrels, which is why trust in his perfection has disappeared?Every second is faced with this in different stages of life.Today, over 60% of men and women all over the world is dissatisfied with what they see in the mirror daily and are intensely looking for options on how to cope with the problem of excess weight.

Do you want a flat belly and a good life?The exercises to lose weight of the abdomen and sides are an excellent solution for those who dream of returning harmony.In combination with a balanced diet, you will get fantastic results much faster and more efficiently, which will remain with you for many years.

Because the weight is growing

Minor fat volumes are a rule for any person.It provides protection of bones and organs from hypothermia, any effect from the outside.Excess deposits are already an opportunity for anxiety.You can get rid of them with training and, for example, a fascinated diet.But before elaborating a program of exercises and determining with a dietary technique, you must know why the weight "has been climbed":

• Reduced metabolism.The older becomes a person, the slower he has metabolism.It becomes much more difficult for the body to digest the coming food, which gradually leads to a series of excess weight.Maybe you have noticed many times that your loved ones, friends eat very fat, sweet, while the figure remains thin and starts entering, like the yeast, from any sandwich.This is precisely due to the metabolism, which is normal in the first case, and the reduced - in the second;
• Genetic predisposition.Scientists have shown that the presence of fat deposits in the body is directly related to human genetics.If relatives on the oldest line suffered from an increase in body weight, then you will have a predisposition to excess fat;
• A sedentary lifestyle.If you move little, do not commit anyone, even the smallest physical effort, then inevitably you will earn at least a few kilogram that it will be very difficult to cope with this program;
• Eat too much.Any excess of food is the main cause of excess weight.In particular, if it is combined with a sedentary lifestyle, fat will accumulate several times faster;
• Incorrect posture.In constant calm, fat will gradually accumulate in the abdomen.To avoid it, you have to constantly keep your back straight;
• Hormonal changes and failures.When a woman or a man reaches adulthood, serious hormonal changes occur, even various malfunctions are not rare, inevitably involving body weight.

Because it is important to do exercises for a subtle life and flat abdomen:

• The threat of increasing cholesterol.With an increase in body weight, the percentage of cholesterol in the blood is also growing.Its excessive content leads to bad health, emergency and development of many serious diseases;
• The risk of stroke and heart attack.This applies to people who have reached the age of 40 with a body weight index more than 30. In this situation, the work of the blood vessels worsens, the load on the heart increases several times.All this overall offers further risks, the probability of stroke, heart attacks;
• Slow down circulation.The accumulation of fat creates an improved load on the internal organs.Consequently, nutrients worsen, blood circulation slows down, which guarantees a deterioration of well -being, increases the risks of cancer development;
• Reduce immunity.Excess body weight leads to a deceleration of the metabolism, a violation of the hormonal background.The body weakens and becomes much more susceptible to various colds, viral diseases.

It is important to remove the stomach and sides with the most effective exercises not only for a nice appearance.This is also useful for the health of the entire body.There are some medical indications in which physical activity is vital:

Effective exercises to lose weight and sides:

• Domestic training must be carried out regularly;
• All parts of the body are absolutely involved;
• For greater effectiveness, a diet compiled with competence is created.

The muscles of the abdomen and sides form a peculiar "corset".The work of other muscles found on the back, the buttocks and the inside of the hips depend on their state.Only a series of composed exercises with competence will always maintain the body in perfect condition.The results depend on the initial quantity of fat deposits and human mood to reduce weight.

Before choosing an adequate physical activity, it must be remembered that any motor activity in combination with a diet gives a complete effect and does not affect only on the selected areas:

We offer you the following exercises that will help you home to make life and elastic stomach and without a single fat.

Twisting:

• We lie on a soft gymnastic carpet.We bend our legs in the knees.It is necessary that even in a bent state they stop uniformly on the surface of the floor, with the entire foot;
• We put our hands behind the head;
• We inhale deeply and start lifting the upper body.Each increase is necessarily accompanied by the exposition;
• When we lower the body of the body, we slowly inspire.After the back is completely on the floor, we repeat the exercise again;
• We do 2-3 approaches of 10 repetitions.

This is one of the main fitness exercises to process abdominal printing.It is popular between expert athletes and beginners.The accessibility, the simplicity of the execution makes the torsion for the universal exercises of the press.In fact, in order to effectively process each muscle group, it is not necessary to visit the gym.According to this, the exercise is one of the most common and is very popular today.It is not considered the most effective, but the cortex is significantly elaborated.If you combine it with competence with dietary nutrition, you will notice the excellent result very quickly.

Twouring rhetorus:

• He lies with his shoulders on the gym carpet;
• We have legs so that they are perpendicular to the floor, while the feet are completely on the surface;
• We lower our hands along the body with the palms of the hands;
• At thepiration, it raises the lower part of the body, brings your legs as much as possible on the chest, touching slightly and fixed for a couple of seconds;
• In inspiration we fall into the starting position;
• We make three approaches of ten repetitions.

The reverse crane or torsion is one of the most effective exercises to study the lower part of the printing.The technique of performing this twist is quite simple and quite accessible even to beginners.The reverse crane affects most of the lower area of the rectum abdominal muscle.However, since all abdominal muscles always work together (they cannot be isolated), performing this exercise, immediately enrolls the entire print.And this makes such a very effective exercise.

The studies in which the measurements of the electrical activity of the muscle system were conducted during the performance of this exercise have shown the high efficiency of the reverse twist for the development of the lower part of the press.That's why this exercise can be confident in the ten most effective.

Spit tots:

• We lie down with our backs on the gym carpet and take the starting position, bringing our hands on the neck;
• We fold the legs so that it does not touch the surface;
• We lift the upper part of the body while turning the shoulder to the side.Ког called делается поворот правоrato плч, левая часть оется в неизежнор, лежачемеksi;
• We repeat the movement for the left shoulder, similarly to the right side;
• Repeat 12 times.

To obtain a strong and in relief print, it is necessary to perform not only a simple twist in the press, but also the oblique twist.Not only do they participate in the creation of the contours of the sides, but also protect the spine from lesions.

Spit's twist may seem like a simple exercise.But on the road between the approaches to the twist and a relevant bust there is the amount of subcutaneous fat in the abdomen.Therefore, do not try to compensate for the printing in the press with poor nutrition.Compared to other muscle groups, the abdominal muscles are not so large.For the combustion of calories, a more suitable option is cardio cardio.If you are not ready to work on cardio simulators for hours, food is a key factor for success in achieving the result.

Try with raised legs:

• We lie down and pull our legs (you can cross them);
• We are performing the body of the body, in the same way to the classic;
• We breathe when we lower ourselves, exhale during lifting;
• We perform three approaches of 10-15 repetitions.

A popular exercise, performing which the entire straight muscle of the abdomen trains, also includes a transversal and oblique muscle.

Among the huge number of printing exercises, the most effective are several twisting options.This is a hard time with your feet raised: a good exercise to study all the muscles of the press, as well as its relief.Of course, a flat belly can only be obtained in a competent regular training combination and correct diet.During drying or with full nutrition, subcutaneous fat is burned and muscle relief becomes more evident.Drying is a temporary diet, it will be a better and more stable result with proper nutrition.

Planck with curves:

• Resting in the starting position - The knees/elbows are on the surface in the state of the bar;
• We guarantee that the cervical region and the spine are positioned evenly.Let's look right in front of us;
• We lift our knees from the floor and put our feet on the socks;
• Therefore, we cling without a movement of 30 seconds.It is important that breathing is not difficult;
• We repeat the exercise for each part the same time.If the physical fitness allows it, you can stay in 1 minute.

What is the useful exercise of the bar?Conditionally, the advantages can be divided into different components, such as the benefits for the back, legs and printing.

Also a dynamic version of the sidebar, but more complicated in implementing the previous one.When performing it, the body consumes much more kcal, so it adapts perfectly to the training program on fat combustion.For the press, this variation is only a fire, judging by the training reviews.

He is working extraordinarily on his back, hips and printing.

Start with a turn:

• Lying on the surface on the side;
• We transfer the weight of the body to the elbow/ right hand and to the corresponding leg.It is important that the hand in a bent state constitutes a right angle;
• Put the left leg to the right.We keep the lower limbs evenly.Lift the hips from the floor;
• We cling to this way for 30 seconds.

Unlike the classic version, the sidebar actively involves the oblique abdominal muscles, it helps to strengthen the hips, as well as the back.Sets the technique correctly in the initial stages is the key to success and progress.The bar was created more to diversify the training program and elaborate the muscles of the cortex as much as possible.I love putting this exercise at the end of the training in order to immediately spend the strength and energy in the basic exercises, then finish the printing in the press.Like any active physical activity, this exercise, performed with the right technique, offers only body benefits.

Fins:

• We take a small step with the right foot and bend it.After the adoption of this position, muscle tension is felt in the femoral part;
• We live our hands right in front of us in parallels with the floor;
• We take a significant step forward with the left foot and sit slightly.The right one in this case remains behind, but with the rise on the sock;
• The back during the movement should be constantly flat;
• Repeat the attacks;
• We make 15 repetitions on each leg.

If you have never done exercises on the abdomen before, then you should definitely perform effective attacks.

The lunges are a basic exercise designed for the development of hip buttocks and muscles (in particular quadriceps).It is very popular in all sports.It can be performed both with your weight, and using special equipment: rods, dumbbells, Smith simulator.If you look how professionals do attacks, it may seem that they are very easy to perform.But that's not the case.Before starting, it will be necessary to work for several weeks with your weight and training equipment.And then add the weight.There are many varieties of attacks.In the framework of this article, we will understand only the most popular of them who use male and female athletes in bodybuilding.

Take on the sides:

• We raise straight.Raise your hands over your head and bend together;
• We inclinations on the right.Ideally, so that the torso folds as much as possible: stretching on the left should be heard.We are fixed in an inclined position for 15 seconds;
• Drive out the starting position;
• We repeat inclinations in the other direction with the same delay for 15 seconds;
• As soon as you get used to "delays", you can increase their time, for example, by 30 seconds.

The inclinations on the sides are a very simple but effective exercise to strengthen the oblique abdominal muscles that influence the size of life.This exercise is familiar to everyone, from school education lessons.

In this exercise, the outdoor oblique abdominal muscles are loaded.With a good study with an additional burden, they become evident, but for this reason it will be necessary to sit on a diet to remove the excess layer of fat (if present).

If you do an inclination, you can perform it on a small legs folded.

"Empty":

• We are on four legs, holding in the hand in this position with the help of knees and elbows;
• Let's take a deep breath.At this moment, the press should be as relaxed as possible;
• Expire and at the same time attract the stomach, striving the press;
• We are kept immobile for 30 seconds;
• We repeat in 2-3 approaches of 15 repetitions.

This is a static exercise for the development of the internal muscles of the abdominal press (in particular, the transversal muscles and the diaphragm muscles).

The exercise is ideal for elaborating the abdominal print.It is based on breathing.

To learn how to do a stomach vacuum cleaner, you need to practice this exercise regularly, at least 2-3 times a week.The possibility of retaining breathing for a longer time is gradually increasing and the ability to strain various departments of the abdomen muscles with a conscious effort of will develop.Ultimately, this allows the printing to oscillate in a much more efficient way.

Raised the hips that lie:

• Lie, extending your hands along the body, the palms of the floor;
• We bend our legs on the knees, positioning ourselves on the sides, without forgetting that the feet should stay exactly on the surface;
• Slowly, slowly, raise the hips with the lower back.The rest of the body should remain motionless on the carpet;
• We bend our back a little and filter the buttock muscles.We keep in this position for a few seconds, set;
• Let's go back to the initial position;
• We repeat 10-15 times in different approaches.

When the lifting of the pelvis occurs, it comes from the laying position that the deadlines found in a rather short time can be reached by narrow buttocks, relief and elastic bands.This happens due to the good muscle tissue training studio located in this area.In each complex, which, up to one degree or another, aims to process the lower part of the human body, includes the implementation of the buttock bridge mandatory.Its execution is available and, moreover, it is desirable not only for professional athletes, but also for beginners, to maintain a good physical form, as added to other higher levels performed.The revocation of the pelvis on the back has a series of undeniable advantages that help to reach beautiful hips, both between fairly sex and in men.

How to choose physical exercises to lose weight of the abdomen and sides:

• Medical indications/contraindications.For example, people who suffer from osteochondrosis are better abandoned by exercises with acute movements.Patients with the problems of the heart and blood vessels should abandon weight lifting movements, running;
• Goals.The greater the goal, the more complicated and effective it should be the set of exercises.If you just need to remove a few kilogram, then simple exercises will be sufficient in combination with a low carbohydrate diet.For a greater effect and the acquisition of athletic forms, it is important to do cardio training and perform printing exercises;
• Conditions.If you constantly go to the gym, then the opportunity to do exercises using various simulators.Otherwise, it is necessary to select a training that can be easily carried out at home with improvised means.

Before starting to remove the sides and stomach, you need to process a program.It is unlikely that the reckless performance of the exercises gives the desired effect.The training set is selected for each person individually, taking into account the characteristics of the body, the initial physical fitness and the parameters of the body.An expert coach should face this problem.

To get a consultation, you don't need to visit sports rooms, fitness centers.A training with a specialist is enough to choose the right exercises and draw up a plan.Also shows the technique of performing some movements.

If there is no way to contact the coach, you can simply perform general exercises, for example, recharge in the morning.However, don't forget that there are not so many effective from it.It is therefore better to try to personally process a training plan, but with the compulsory accounting of the following factors:

Removing life and stomach is not as difficult as it might seem at first sight.The main thing is to tune in correctly and create a program that will help to quickly achieve the desired goal.And we will help you with this.