Effective set of weight loss exercises in the abdomen and sides.

For many, weight loss is a difficult task that requires huge costs of time and strong willpower.However, for weight loss, weight loss in the abdomen is the biggest difficulty.When a person successfully reduces weight, fat seems to go everywhere, but not from the side.Consider exercises that will help remove the stomach at home.

Is it possible to quickly remove excess weight in the abdomen and sides at home?

For some, it seems that home weight loss is an impossible task, it is necessary to attract many specialists: nourishing, coach, mass.Buy expensive food courses and training plans.In fact, if there is no problem with any disease, you can deal with weight loss only by making some effort and the knowledge that you give you today.For effective home weight loss, a narrow waist and flat abdomen, the best option would be a combination of aerobic and anaerobic loads, that is, an alternative to strength and cardio exercise.In addition, 1-2 times a week, it makes sense to intersect the abdominal muscles.Thus, at home training to lose weight should look like this:

• 2 times a week cardio training
• 2 times a week for electricity exercise
• 1-2 times a week to pump press (in a separate or complex as a strength of training and cardio)

What kind of exercises are included in this type of training and how to perform them, we will describe in detail further.

Effective complexity of gymnastics for weight loss and sides

Let's start with pressing the press.There are many exercises in the abdominal muscle pump.Some believe that some exercises are more effective than others, but in fact, even familiar and long exercises do good results if you do them regularly and observe the right technique.

Techniques of Transfer Exercise

Repeat 20-25 times.3-4 approaches will be enough.Remain (for men and women) Body rise is an excellent exercise for the development and strengthening of press rectal muscles.Technique Exercise:

1. We stood on our backs.
2. We put our feet on our knees and stand on the shoulders width.During exercise, the feet do not need to get away from the floor (this is often the case because the feet serve the anti -weight and "try to help you get up"), so you can immediately fix them: wrap the sofa, ask someone to hold, etc.
3. We put our hands on the head or the cross on the chest.If you are a newcomer, your hands can stretch your head, and when you move forward.
4. Please note: You do not need to press your hands on top or neck.
5. Back tightly to the surface.Reduce the natural deviation from the lower back.
6. Inhale deeply and remove the body with a round back.
7. At the top, you should remove the maximum, press the press muscles and stop for 2-3 seconds.
8. Then, with the inspiration, we come down and rest.

It is necessary to repeat 15-20 times, 3-4 approaches will be sufficient.Of course, the press muscles are rapidly adapted to any load, and this exercise should be carried out with others or periodically replaced.Of course, for beginners this exercise is a lot of difficulties, so you can change it with some simple options.

Legs (suitable for warm)

For example, the deviation or climbing of the case can be alternately cheating on the legs.This exercise allows you to move the lower part of the rectus abdominal muscle.To raise the legs, all exercises will always be more difficult for the press than the deviation or rise of the upper body of the body:

1. We stood on our backs.The legs apply.Hands along the case.
2. To raise the legs, very often, he tries to take it back, so to reduce this phenomenon, place your hands under the buttocks and store them there during the whole exercise.
3. We breathe deeply and breathe our feet from the floor.
4. We use our feet perpendicular to the floor, hold this position for a few seconds and start slowly, abdominal muscle sensation, reducing the legs.
5. At the bottom point, it is advisable not to touch the surface so that the load is constant.

For starters, such a method may seem quite difficult, so it makes sense to spend one hour on the legs.With exhalation, lift one leg 45-60 degrees in the corner, stops and fell slowly.When the first leg touches the floor, you can raise the second.This exercise is not unclear.As we have described above, we finish the exercises with the perpendicular position of the legs on the floor.At the top of the opposite deviation, the buttocks need to be cut from the floor and slightly wind the bottom.

Exercise for the press "Lockot-Colon"

There are two options for this exercise in the area of studied muscles: press rectus and binding muscles.Also several options with various difficulties.Technique Exercise:

1. We stood on our backs.
2. We take our hands on our heads.
3. The legs can be in all four positions: knees bent and on the floor or on the elongated floor (light).Lying on the hill (light);Or they can be held in the air (in the complex).
4. The purpose of this exercise is to reach the elbow on the knees.
5. We are doing both the work and the legs at the same time, that is, we try to connect them in the middle.
6. If we work with the right muscles, then our task is to touch both knees with both knees
7. Exercise for the press rectus muscles
8. If you want to develop mandatory muscles, then we have to contact the opposite elbow and knee.
9. When we work with the press binding and gear muscles, it is necessary to touch the opposite elbow and knee
10. If the legs are on the hill, then we make a larger size along the upper part of the body, the lower part is fixed, so the exercise is light and suitable for beginners.
11. It is also a lightweight option when you raise your feet and put it on the floor again.
12. The most difficult option is when your feet are tied to the body, that is, you will take them, then straighten them, but do not touch the floor.

The number of repeats from 15 to 25, 3-4 approaches will be sufficient.

Bar - Classic and Side

Bar exercise, according to research, is the ten best press - exercise. Moreover, for abdominal muscles, it is most effectively showing itself.There are many options for the bar.We will discuss two classic species - this is a classic bar and side.Both of these exercises can be performed in dynamics.For example, tighten your feet on the chest, raise your hand, leg, jump, etc.

Classic bar.The bar can be carried out from three ways to the simplest to the most difficult:

• On stretched hands.Starting with stretched hands for beginners is a great option
• On the predecessors.In the elbow bar, slightly more difficult to keep the right body, so it is best to design devices on the bar stretched hands
• Palms (Dandasan chatulars).This posture is borrowed from yoga.This is a difficult option that is not always able to perform its proper

Technique Exercise:

1. We are on the stomach.This is the starting position from which you have to stand in the bar posture.But if it is too difficult for you, you can immediately enter the bar from a convenient position.
2. The legs were lying directly.
3. Feet socks.The closer the legs are, the more difficult it is to perform exercises.
4. We rely on either the elbows or the palm of your hand.
5. We breathe and sprinkle the variant of the strip needed with exhalation.
6. In this position, you have to stay from 20 seconds to a few minutes.It all depends on your preparation.
7. It is important to monitor the body.Regardless of the bar in which you stand, the whole body should be one equal line: tightening the stomach, the pelvis is not full and removed, the back is straight, the neck is relaxed.
8. Don't forget to breathe.Breathing should be equal and quiet.Anyway, it has to be aspiring.

Lateral bar

This exercise can also be performed:

• On a stretched arm.Side bar stretched on the arm
• On the forearm.Side bar to the elbow

Technique Exercise:

1. Stand side by side.
2. A more difficult option is when one leg stands on the other, but this method can seem very difficult for beginners so you can put your feet there.
3. We stand on the elbow or on his stretched arm, helping ourselves a second time.
4. Inhale and crush your body from the floor.You only have to walk (or two) and auxiliary hand: neither the case, the pelvis, nor the legs should be connected to the floor.
5. You also need to make sure that the body is one straight line.
6. The auxiliary hand should be strictly under the shoulder.
7. We spend this position at the time needed - also from 20 seconds to a few minutes - and change the side.

Bar exercise starts at a minimal possible time and every time they increase the time for 5-10 seconds.So if you do this exercise regularly, then you can easily reach a few minutes in a month.Abdominal muscles get used to the load quickly, so you should try to include different exercises, alternatives and change them in training, and then get more efficiency.

Cardio-improvement should be done for weight loss

Cardio-training is a complex of exercise or one exercise, for which our body requires a large amount of oxygen, so the heart rhythm and breathing increases.Cardio loads very well train the cardiovascular system and also effectively promote weight loss.Cardio loads include:

• Run
• Jump on the rope
• Riding a bike or an exercise bike
• Stairs to run
• Different jumps and exercises with jumps ("stars", girdles, cries jump, etc.)
• Skis
• Various active sports games

At home, you can also get some of this type of activity and use weight loss.

Rack

Rope jumping is one of the most affordable types of cardio and at the same time one of the most effective.During intense exercise, you can burn from 600 to 1000 kcal.The number of burnt calories depends on your readiness, weight, age and other factors.Jumping technique.This exercise is not particularly difficult, because perhaps everything was well known since childhood.However, there are our nuances that we want to celebrate.

1. The length of the rope should be convenient for you, otherwise successful training will not work.If you are standing in the middle of the rope, then your handles should be taken to your chest.
2. We take a jump on the rope, get our hands 20 cm from the thigh, and start turning.
3. Hands should be involved in the job fully and not just brushes, otherwise you will be too quickly exaggerated.
4. We move on socks, not on the heels.
5. Select a handy shock -creative shoes or shock -a bookcare cover and better, and this is because it will maintain the health of your joints.

If you jump regularly - every day, every other day, it will be enough for 15-20 minutes to maintain a good shape.In addition, you can experiment with different leap options.This will not only diversify the training but also become more intense.We recommend watching the video on the rope by selecting different exercises.

Ran away from the place of the house

Mileage is an excellent option for cardio loading, which helps to operate all the muscles of the body, but for this reason or for another reason, it is impossible to run the street.In this case, you can try to run to the place that is easy at home.Running on site can become an analogue on the street or on the trail, if you work at an intense pace, such training has many advantages:

• No matter the season and weather conditions
• No need for clothing specifically to select and buy
• Less opportunity for injuries

In a word, you can do somewhere and somewhere.Of course, there is one very unpleasant drawback - in some aspects of the site is less effective if you compare it along the street crossing terrain.Why?

• There is no horizontal movement
• There is no resistance to weather conditions
• There are no natural changes in the landscape (elevators, descending, stone surface, sand, etc.)

For many, this lesson will be quite boring.It is difficult to run for 20-25 minutes.

How to solve these two problems?How to make a place to run more efficient and exciting occupation?You can use music or television to destroy, which will diversify the training.You can not only watch your favorite series, but also burn 200-300 kcal series.To do intense exercise, you need to alternate with different launch options: at a slow pace, at maximum speed, take your elbows high, pull one knee to the chest, etc.

Exercise Bike Training

Exercise bikes are presented in all gyms and they are also often bought for homework.First, it is small, you can choose a simulator even for a small apartment;Secondly, it has an affordable price.Many who want to lose weight have a question: What is more effective - running or exercise bike.It depends on many different parameters: incorporated from weight, age, physical exercise level, simulator load level or startup conditions, intensity.But in some ways, there is an opinion that it goes far beyond the bike on the bike or exercise bike.If you maintain a speed of about 30 km/h on the simulator, you can spend about 800 kcal, which can be subject to jogging hours.In order to achieve a good weight loss, especially when it comes to the problem area of the abdomen, you must be patient.It often happens that a person eats properly and regularly, loses weight, but leaves the stomach slowly.This is sometimes due to the fact that the visceral fat accumulates (unlike the subcutaneous, it is deeper and covers the internal organs), and it is not easy to get rid of it.However, this is not impossible, though you have to spend a little more time and effort.