To lose weight, it is necessary not only to adhere to proper nutrition but also to play sports.As you know, in the stomach, the fat layer forms quickly and burns more difficult than in other parts of the body.But sustained classes developed by fitness coaches will do their jobs.There are effective physical exercises for weight loss and sides.Only regular workouts will help find beautiful shapes and get rid of excess fat.
Which muscles need to be pumped to get rid of fat on the stomach and hips?
If you know which muscle groups are placed in a particular part of the body, it will be simple to develop a set of effective exercises to lose weight and sides.
Such muscles are placed on the abdomen and sides:
- External oblique- passes from the side surface of the ribs to the stomach, works with slope and turn;
- Inner slope- is located under the outer oblique muscle, participating in corners, inclinations;
- The transverse is deep- Passing from behind from the inside of the ribs to the stomach, participating in twisting;
- just- Riding along the stomach on both sides of the center line, contributes to the bending of the body forward.
General rules for all exercises
Despite who exactly wants to perform exercises to lose weight, stomach, sides, hips or something else - man, woman, girl, child or teen - so they are effective, you must comply with such general rules:
- Exercise must necessarily go on an empty stomach when the body is relatively long without energy nutrition.
- Physical.Exercises to lose weight of the abdomen and sides are not performed with dumbbells and other weights, the load is performed due to the body's movement.
- If you have chosen simple and light weight loss exercises, it is advisable to attend daily at the same time.
- Gradually, the number of repetitions from the set of exercises should be increased.
- Usually, after the lesson, a little fatigue is felt - simple and light home exercises to lose weight and sides also cause the muscles to work, which proves their effectiveness.
Note!It is enough to train 3-5 times a week, but daily classes provide more efficiency.The optimal number of movements for each exercise is 25-30.It is advisable to repeat them at least 3 times and take small breaks for relaxation.
A complex of physical exercises for weight loss and sides
What are the most effective exercises to lose weight and sides?The complex consists of 10 physical exercises designed to perform a house, even if you can take 3-5 exercises from the complex for the first time.They are simple and light, do not require the use of simulators suitable for people without special physical exercise.To better understand the technique of execution, the scheme for their execution can be downloaded to the computer or watch video online.
Note!Fitness trainers recommend doing in the morning, which not only contributes to waking weights, but also by rapid awakening.
Before each workout, it is recommended to perform a small heating of 5 minutes.Its goal is to prepare muscles for upcoming loads.To perform a hot -op, you can use the simplest exercises, such as walking on the spot, inclinations, etc.
Basic increases
The exercise is performed as follows:
- Lie on your back, bend your legs in your knees, place your shoulders on your width.Give your hands behind your head.
- Lift the pelvis, grate it away from the floor as high as possible, rise to socks.
- Solve for a few seconds and lower the pelvis on the floor.
Note!When performing this exercise, you do not need to lift your hands along with the pelvis.
"Scissors"
"Scissors" - one of the best exercises for weight loss not only of the abdomen and sides as well as the legs:
- Lie on your back, stretch your hands along the body.
- Lift both legs to form with a floor of approx.45 degrees.Place them at different levels (one above the other).
- Perform in the air of movement, like a scissors.
"Lokot-Kollo"
This exercise is performed as follows:
- Lie on your back, bend your legs into your knees.Hands behind the head, bent at the elbows.
- Alternatively Left and right elbow to the opposite knee.
The exercise can be performed until the muscles are tired.
Slopes
Such an exercise will help quickly get rid of fat on the sides, but is also used for weight loss.It is performed standing:
- The legs are wider than the shoulders, the knees are bent.The body is half in squat.The hands are closed behind the head, the back is straight.
- Stretching the muscles of the press and pulling the abdomen inward, slowly to tilt the body to the left and right.
First, the inclinations are performed slowly but gradually increases the speed to the optimal level.
Simple exercises for weight loss of the abdomen and sides are presented above.Even the child will easily be mastered, not to mention an adult with a minimum level of physical exercise.
“Planck” and “Half”
It is a little more difficult to perform the "bar" and "half of the bar", although these exercises are quite effective and are used not only for weight loss of the stomach and sides, but also to strengthen the back.From the pictures you can easily understand how to make them.
"Planning of half"
To perform this exercise, do the following:
- Stand on all fours in the position of the "dog".The palms and knees rest against the floor.The doing is corrected.
- Draw the abdomen up and slowly lift the body and round your back.Dwells for 30 seconds.
- Return to the starting position.
“Mobile bar”
To perform the exercise "Planck" is much harder than "Half Bar."Despite the apparent simplicity, it is quite difficult to handle it as there is a great load on the back muscles.
- You should stand in a regular "bar", rest on the floor and the socks on your legs.The body is kept straight, the back is flat.
- Lift the body up to the maximum possible height.Ideally, it turns out a tray where the top is the back.
- Then turn back to its original position.
Note!A regular bar has high efficiency.According to experts, it is enough for beginners to survive in such a position for only a few seconds, gradually increasing time.If during the classes there is pain in the back, it must be stopped immediately.
"Jogic" rotation
You can use Hulahup training process, which is also an excellent means of weight loss at the waist.At rotating the brace the abdominal muscles, removing fat on the sides, strengthens the press.As a result, the athlete acquires a slim and toned body without signs of cellulite.
The results of the studies have determined the 3 most effective exercises to lose weight of the abdomen and sides with a hanger.They can be performed separately or in a complex.
Note!Before studying exercises using a hanger, learn how to wig it on your stomach in a standard way.
To rotate the brace in this way, the following is required:
- Take the starting position: Standing evenly, legs together.
- Hands bent by the elbows are closed behind the head.
- Turn on Hulahup and perform smooth circular pelvis.Draw the stomach of inspiration on inspiration - Relax the muscles of the press.
"Rotation of Planets"
This method of rotation of the brace is more complicated than the previous one.You will need to perform such a series of actions:
- The legs are shoulder -width apart, the hands behind the head, but are not attached to the castle.
- Turn hulahup and gradually turn the body around the axis in the direction of rotation of the brace.
Rotation of a hanger with slopes
Only a physically hardy person can perform this exercise as it requires zeal:
- The legs are shoulder -width apart, the hands are closed into the lock, right in front of the chest.
- Bend one leg slightly in the knee, bent over the body and turn the body in this direction.Turn the brace.
- Change the leg and turn hulahup again.
Breathing exercises for weight loss and stomach
In addition to physical, breathing exercises are used for weight loss of the abdomen and sides, which can be performed even sitting.There are 2 types of technology: Bodyflex and Oxycise.
Bodyflex
The first technique is designed to enrich oxygen for places where you need to get rid of excess fat.To do this, exhale with a deep breath, then a sharp exhalation will take place and breathing lasts for 10 seconds.It is during the period of inhalation that it is recommended to perform a simple exercise.
Oxycise
Oxycise technique does not involve sharp exhaustion.They are replaced by short "Pre-Wides."It is necessary to take a deep breath and then make 3 small "do-the-head", exhale deeply and perform "two-out" three times.Thanks to the oxycise technique, oblique, abdominal abdominal muscles work.
Staying always slim is quite simple if you adhere to proper nutrition and combine it with physical exertion.Regular exercise will help get rid of fat deposits, even on the stomach and sides.The waist becomes thin, the stomach is tightened and the press is solid.