It happened that when talking about losing weight, people most often mean exercises that are directed in the abdomen.Understandably, swallowing the abdomen and sides is an obvious indicator of overweight.But let's not forget that the human body is one organism and it is impossible to burn fat locally in just one place, and in the other it does not touch it.
When you train and reach the moment when fat starts to oxygen, it makes it evenly throughout the body.This means that if you train your abdominal muscles diligently, it does not mean that you just burn fat deposits on your stomach.In addition, if you know which exercises you need to do for the abdomen exactly as to not only to manage fat, but also to tone muscle, then this tone will easily remove a few centimeters from your side.
How to quickly remove the stomach and sides
In fact, the purpose of girosigm training is not to burn as much fat as possible in one lesson, but to give a strong impulse to activate all saved energy.And energy is only in the form of fat and shares.
Muscles should work well because they are one of the main users of energy.The more active they are during exercise, the longer they will recover after them.You will finish the training and your body will continue to correct the fat.This is the secret of the proper exercise.
Therefore, there will be no recommendation for just one exercise that is directed in a particular problem area.Circular training will be much more effective.Using more muscles, but pay a little more attention to the problem areas.
If you are ready to work on yourself, let me offer you such a training option.It is not difficult.If you need a quick result, then spend two weeks daily and guarantee 7-10 kg.
The main condition for obtaining the result is evening training (one hour after dinner) and after nothing.Drink only water.This is necessary so that the body continues to burn fat and does not use the energy that comes from food after exercise.
Complex for a beautiful waist
We carry out these exercises in the order in which they are described.For each exercise, we make 4 sets of 12-15 repetitions.
Important!Rest between the repetitions for no more than one minute!Rest between the exercises for 3-4 minutes
Classic attacks
Well -grab the back biceps of the thighs, return the muscle tone to the feet
Stand straight, hold it evenly on your back, put your hands on the belt.Take the maximum in front of your right foot, go to it and sit in a 90 degree corner, then go back to the starting position.Make the required amount of repetition on one, then repeat the same on your left foot.
There is no need to have an alternative to the lungs first to the right, then to the left foot- this creates a dangerous load on the spine.
If the exercise is very easy, take plastic floor liter bottles of water.
Sumo style squats
Best Exercise at Home for the Buttocks
Put your feet wide as shown in the picture.Turn your legs so that it is convenient to be in the lower position.Hands in front of you (can be stretched for equilibrium) and sit as deeply as possible.Then we return to its original position.
For complications, you can also use plastic bottles of water, but already five -sided.
Press exercises
No matter how many different options for exercise, you know, just a classic deviation causes the press work.
Take the position of lying.Transfer your feet to the knees at an angle of 90 degrees and put your hands on your head.The focused force of the press muscles begins to get rid of the shoulder blades from the floor, which goes into the case.At the top of the exercises, pause for 1-2 seconds, then return to its original position.
When deviating, try to take the body exclusively because of the press muscle efforts of the press - without joking and without the help of your hands.When performing exercises, do not try to touch your knees - just slice the shoulder blades from the floor.Make sure you try to withstand a short pause at the top of the exercise - this greatly increases its efficiency.For more convenience, you can put your feet on the sofa so that they are parallel to the floor.
Hyperxthensia
Unrelonged exercise to improve posture by preparing the spinal column muscles.You will get a bonus for tightened buttocks and a good load on the thigh muscles.
You will burn on your stomach.Place your hands in front of you, hold it directly.Keep your feet together.Inhale and take your arms and legs as high as possible.It burned at the top of 2-3 seconds.Return to Exhal.
The opposite pushes
We will return to the tone of the muscles of the hands.Do not be afraid, you never have huge hands.Even if you want.But your hands are strong, but beautiful you can do it.And we only need a chair.
Turn back to the chair, sit down and place the arms (shoulder width) along the edges of the chair.Inspiration, start slowly, bend the elbow.Reduce the fifth point in position when the shoulders do not become parallel to the floor (for the first time with these exercises, it will be quite difficult to sink quite low. Start with a comfortable depth of reduction).Keep the elbows directly and do not tear them on the shoulders.When you reach the bottom, just use the trips forces, take the torso upwards, raise yourself (breathing) in its original state.Exercise may seem easy, but you have to train a little bit to make it really right and feel that the necessary muscles work.
Exercise "Vacuum".We are preparing the stomach
But this exercise will allow you to work well for the work of the transverse muscles of the abdomen, which is hidden under the press and does not appear outside.But he is the one who is responsible for maintaining the internal organs and does not strengthen them.And "vacuum" is the only exercise that trains this muscle
You can perform a vacuum not only during exercise, but in any free minute.You can sit.You can stand.But it was the most convenient.
To perform the exercises, stand on your back, kneel on your knees, rest your whole body.This is the starting position.Then make a strong exhalation, draw the stomach at the same time.Remove the stomach, stop at this position, breathe a little.Perform the exercises twice in a row.In each of the following training, gradually increase the time from 15 seconds to one minute.
This training will take about 40 minutes.If you have an exercise bike, a treadmill or an ellipsoid at home, you can design it for another 20-30 minutes.
Good luck on the way to the figure of your dreams!