From this article you will learn some exercises to lose weight and parties

Stopped to get into beloved items, which was just?Was it an ugly barrel, why did it disappear with confidence in its perfection?Every second faces this at different stages of life.Today, more than 60% of men and women around the world are dissatisfied with what they see in the mirror on a daily basis and intensively look for options on how to deal with overweight problems.

Do you want a flat belly and a beautiful waist?Belly and sides weight loss exercises are a perfect solution for those who dream of returning harmony.With a balanced diet, you will achieve fantastic results much faster and more efficiently, which will stay with you for many years.

Why do you grow weight

A small amount of fat is the norm for any person.It ensures the protection of bones and organs from the hypothermia, any effect from the outside.Excess deposits are already anxiety.You can get rid of them with exercise and, for example, a captive diet.Before you make up the exercise program and determine the dietary technique, you need to know what reason "climb":

• Reduced metabolism.The older he becomes, the slow he has metabolism.It becomes much more difficult for the body to digest the incoming food, which gradually causes an overweight multiplicity.You may have noticed many times that your loved ones, friends eat a lot of fat, sweets, and the figure remains as weak, and you start coming as a yeast, from any bun.This is precisely due to metabolism, which is normal in the first case and reduced in the second;
• Genetic predisposition.Scientists have proven that the presence of fat deposits in the body is directly related to human genetics.If the relatives of the old line are affected by the weight gain, then you will be prone to excess fat;
• Tempting lifestyle.If you are moving a little, do not do anything, even the smallest physical exercise, then you will definitely gain at least a few pounds that it will be very difficult to deal with this schedule;
• Overeating.Any overdose is the main cause of excess weight.Specifically, if it is combined with a sedentary lifestyle, fat will accumulate several times;
• Wrong posture.Constantly digging, fat gradually accumulates in the abdomen.To avoid this, you must constantly keep your backs directly;
• Hormonal changes and failures.When a woman or a male reaches adulthood, serious hormonal changes occur, various malfunctions are also rare, inevitable in body weight.

Why it is important for exercises for a thin waist and flat belly:

• The danger of increasing cholesterol.With the weight of body weight, the percentage of cholesterol in the blood also increases.Its excessive content causes the health, emergence and development of many serious diseases;
• Risk of stroke and heart attack.This applies to people who have reached the age of 40 with a body weight index than 30. It all gives the complex additional risks, likelihood of strikes, heart attacks;
• Slow blood circulation.The accumulation of fats creates an enhanced load on the internal organs.As a result, nutrients are much worse, blood circulation is slowed down, providing deterioration of well -being, increases the risk of developing cancer;
• Reduce immunity.Excess weight of the body causes a slowdown of metabolism, a disruption of 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 exercise not only for beautiful appearance.It is also useful for the health of the whole body.There are several medical references in which physical activity is vital:

Effective exercises to lose weight and sides:

• Home training should be performed regularly;
• Absolutely every part of the body participates;
• For greater efficiency, a competently compiled diet is realized.

The muscles of the abdomen and sides form a peculiar "corset".Other muscles work on the back, buttocks and the inner thigh depends on their condition.Only a competently drawn set of exercises will always keep the body in perfect condition.The results depend on the initial amount of fat deposits and the weight of the human mood.

Before choosing a suitable physical activity, it should be remembered that any motor action with diet gives a comprehensive effect and does not only affect the chosen areas:

We offer the following exercises to help at home your waist and stomach elastic and one fat.

Deviation:

• We sat on a soft gymnastics carpet.We put our feet on your knees.It is imperative that even in a bent position, they stand evenly on the surface of the floor, the entire foot;
• We put our hands on it;
• We breathe deeply and start raising the upper body.Each rise is necessarily accompanied by exhalation;
• When we reduce the body's body, we breathe slowly.Once in the background is on the floor, we repeat the exercise again;
• We make 2-3 approaches to 10 repeat.

This is one of the main fitness exercises to develop a belly press.It is popular for experienced athletes and beginners.Availability, simplicity of execution leads to the universal press exercises.Indeed, in order to effectively develop each muscle group, there is no need to 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 crust is amazingly designed.If you combine it competently with dietary nutrition, you will notice the excellent result very quickly.

Return deviation:

• The back of the gymnastics carpet;
• We have legs so that they are perpendicular to the floor, and the legs are completely located on the surface;
• We put our hands on your palms along the body;
• When removed, lift the lower part of the body, bring your feet to the chest as much as possible, slightly touch and fix for a few seconds;
• On the inspiration we will fall into its original state;
• We make three approaches of ten repetitions.

The opposite crane or deviation is one of the most effective exercise to study the lower part of the press.The technique of execution of such deviations is quite simple and quite affordable for beginners.The opposite crane is most influenced by the lower area of the rectus abdominal muscle.However, since all abdominal muscles always work (they cannot be isolated), performing these exercises, you will immediately train the whole press.And it will make such an exercise very, very effective.

Studies in which the electrical action measurements of the muscle apparatus were performed during the performance of this exercise confirmed the high efficiency of the opposite return for the development of the lower part of the press.That is why this exercise can be ten most effective in confidence.

Spit twists:

• We lean back on the gymnastics carpet and take the starting position, the hands leading to the neck;
• We put our feet so that they do not touch the surface;
• We raise the upper part of the body while we turn the shoulder side.Когда делаетс поворорот правого плеча, Лая часть оаастаетс в ea
• We repeat the movement towards the left shoulder, as well as on the right;
• Repeat 12 times.

To achieve a strong and embossed press, you need to perform not only a simple deviation from the press, but also oblique twisting.They not only participate in the outlines of the parties, but also protect against spine injuries.

Spit twists can seem easy to exercise.But the amount of abdominal fat between the turning approaches and the terrain torso is.Therefore, do not try to compensate the press with poor nutrition.Compared to other muscles, the abdominal muscles are not so large.For burning calories, a more suitable option is a cardio load.If you are not ready to work on cardio simulators for hours, then food results are a key factor.

Development of adult legs:

• We stood up and raised your feet (you can cross them);
• We finish the body's body as well as the classic;
• When breathing, we breathe, when removing, removing;
• We finish three-15 repetitions.

A popular exercise that has a whole straight muscle of abdominal trains involves transverse and binding muscle.

Among the huge numbers of exercises in the press, the most effective are different deviations.It is elevated to your feet - a good exercise to study all muscles of the press as well as to study its relief.Naturally, a flat stomach can only be obtained by a combination of competent regular training and proper nutrition.During drying or full meals, subcutaneous fat burning, the muscles are relieved more obvious.Drying is a temporary diet, it will be a better and stable result with proper nutrition.

Planck Riggigg:

• Initial burning - elbows/elbows are located on the surface of the bar;
• We ensure that the cervical region and the spine are evenly placed.We look in front of us;
• We raised the knees from the floor and set the socks on our feet;
• Thus, we protect it without moving for 30 seconds.It is important that breathing is not difficult;
• We repeat the exercises for each party at the same time.If the physical form allows, then you can stand for 1 minute.

What is a bar useful exercise?Conventionally, its benefits can be divided into several components, such as the benefits of the rear, legs and press.

Also a dynamic version of the lateral bar, but it is more difficult to implement than the previous one.In its performance, the body consumes more KCal, so it fits perfectly into the fat burning training program.For the press, such variability is just a fire, judging by the training reviews.

She works amazingly on her back, hips and press.

Start on hand:

• Sit on the side of the surface;
• We transfer the weight of the body to the right elbow/ hand and the corresponding leg.It is important that the hand in a bent state creates the right angle;
• Left leg to the right.We carry the lower limbs evenly.To raise the thigh from the floor;
• We will continue this way for 30 seconds.

Unlike the classic version, the lateral bar actively covers the muscles of the abdominal cavity, helping to strengthen the thighs as well as the back.The right technique at the initial stage is the key to success and progress.The bar has been created more to diversify the curriculum and develop the cortex muscles as effectively as possible.I like to do these exercises at the end of the training to immediately spend power and energy with basic exercises, and then finish the press on the press.Like any active physical activity, this exercise, performed with the right technique, only benefits the body.

Shrubs:

• We take a small step on the right foot and drink it.After taking this position, the muscle tension is felt in the female part;
• We raise our hands in front of us, in parallels with the floor;
• We take a significant step on the left foot and sit slightly.In this case the right remains back, but with the growth of socks;
• During the rear movement, it should be constantly flat;
• Repeat attacks;
• We make 15 repetitions on each leg.

If you have never had your abdominal exercises before, then you should definitely perform effective attacks.

Lunges is a major exercise designed for the development of buttocks and thigh muscles (in particular, quadrips).It is very popular in all sports.It can be performed by both its own weight and special equipment: rods, dumbbells, Smith simulator.If you look at how professionals attack, it may seem that their performance is very easy.But that's not the case.Before you start, you will need to work with your own weight for a few weeks and design the equipment.And then add the burden.There are many types of attacks.Within this article, we will only understand the most popular of them that are used by men and female athletes in bodybuilding.

Angled sides:

• We get up straight.Raise your hands high and fold together;
• We go to the right.Ideally, so that the torso is maximally bent - to the left should feel stretching.We are in the state for 15 seconds;
• Carved in the initial position;
• We make repeated inclinations in another 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 shoulders are very simple but effective to strengthen the muscles of the abdominal cavity, which affects the lumbar size.This exercise is familiar to everyone from school physical education lessons.

This exercise is loaded with abdominal muscles.With a good study with extra burden, they will be noticeable, but it will need to sit on a diet to remove the excess layer (if any).

If you do it, you can carry it on a small bent legs.

"Vacuum":

• We stand on all four, holding this position with the knees and with the help of an elbow;
• We breathe deeply.At the moment, the press must be as relaxed as possible;
• Remove and at the same time draw in the stomach, press strain;
• We are motionless for 30 seconds;
• We repeat 2-3 approaches of 15 repetitions.

It is a static exercise for the development of the abdominal press (in particular the transverse muscles and diaphragm muscles).

Exercise is ideal for developing a belly press.It is based on breathing.

In order to learn how to make a stomach vacuum, you need to practice this exercise regularly, at least 2-3 times a week.The possibility of maintaining breathing for a longer time gradually increases and the ability to strain the different parts of the abdominal muscles develops by conscious effort.In the end, it allows the press to change much more efficiently.

The thigh liar:

• Look, roll your hands along the body, palms on the floor;
• We slide our feet on the knees, place it on the sides, and we will not forget that the feet must stand exactly on the surface;
• Slowly, slowly, raise the thighs on the lower back.The rest of the body must remain real estate on the carpet;
• We slightly rushed to the back and glue the muscles.We keep this position for a few seconds, fixed;
• We return to the initial state;
• We repeat 10-15 times in several approaches.

When pelvic education is exercised, the sorting position is that the deadlines that are in a very short time can be obtained by tight, relief and elastic buttocks.This is due to the study of a good exercise of muscle tissue in this area.In each complex, which, to one degree or other degree, aims to develop the lower part of the human body, I mandatory involves the implementation of a gluttal bridge.Its performance is available, and moreover, it is advisable not only for professional athletes but also for beginners to maintain a good physical shape as to add other high -level exercises.Pelvic lifting has many undeniable advantages that contribute to the achievement of beautiful hips, both in fair sex and in men.

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

• Medical instructions/contraindications.For example, people with osteochondrosis are best abandoned by sharp movements with exercises.Patients with heart and blood vessels should abandon weightlifting movements, running;
• Goals.The greater the goal, the more complex and effective the set of exercises should be.If you just need to remove a few pounds, then simple exercises will be enough with a low carbon diet.For greater effects and athletic forms, it is important to do cardio exercise and perform the exercises for the press;
• Terms.If you go to the hall constantly, then you can do exercises using different simulators.Otherwise, it is necessary to select a training that can easily be made by improvised at home.

Before removing the pages and stomachs, it is necessary to set up a program.The reckless performance of exercises is unlikely to give the desired effect.The training set is selected for each person individually, depending on the body characteristics, the initial physical shape and body parameters.An experienced coach has to deal with this issue.

For consultation, it is not necessary to visit gyms, fitness centers.One training with a specialist is enough so that he or she can choose the right exercises and make a plan.This also shows some movement performance techniques.

If you are in touch with the coach, then you can simply perform general exercises, such as a morning charging.However, do not forget that there is so much efficacy from him.After that it is best to try to make a curriculum in person, but with the mandatory account of the following factors:

Removing the waist and stomach is not as difficult as it seemed at first glance.The main thing is to properly perform and create a program that will help you achieve the desired goal quickly.And it will help you.