Exercises for the weight loss home and the sides are guaranteed to produce results if they regularly perform and monitor the right diet. Many of them do not require special details and their technique is simple and accessible even to beginners.
The causes of the appearance of fat in the waist in women and men
Of all problems with the figure, fat deposits to the stomach and sides are the least aesthetic aesthetic and most dangerous for health, as fat envelops the internal organs, disrupting their performance. The main reasons for its appearance:MalnutritionSThe abundance of sugar, flour, fatty products and fast food in the diet is fraught with excess weight in the abdomen and sides.OvereatingSEven if the human menu generally contains healthy foods but is used in excessive amounts - the digestive system does not have time to deal with it, it remains in the creases of the intestine in the form of a slag. This affects the volume of the lower abdomen. In addition, huge portions stretch the stomach, which also helps to increase the middle and upper abdomen. And when you overeat, too much energy enters the body, it does not have time to spend it and is delayed in problem areas in the form of a greasy layer.Hormonal damage, most often it occurs as a result of stressful situations. Sleeping sleep, experiences and excessive workloads contribute to the release of the "hormone of fear" of cortisol. Regular abundance in the body slows down metabolism, leading to weight gain.Alcohol consumption, especially beer in large quantities. This fact directly affects the large stomach only in the sense that a large amount of fluid stretches the stomach. A more serious problem is that alcohol provokes a feeling of hunger and after consuming a person consumes a large amount of food.AgeSIt is less likely that women have fat in the abdomen and waist than men. But after 40 years, when Dopaus appeared and the production of the number of female hormones decreases, waist volumes increase in them. PhysicalSMany people believe that you can get rid of your abdomen when exercising on the muscles of the press. But if you leave the diet, they will strengthen and increase, remaining under the adipose tissue, which will make the stomach and the sides even more in volume.
What exercises should be done to remove the stomach and from the side
The best exercises that help to lose weight in the abdomen and sides are considered:CardiacSThey help burn fat all over the body, including the stomach. These include running, cycling, jumping, "burpee", climbing to a raised surface, walking on the steppes and orbitrek.Power Basic TrainingSDuring their application, most muscles of the body work, including the muscles of the bark, allowing you to build the right proportions and visually narrow the waist. In addition, they are very energy and begin the process of fat burning. These are all varieties of squats, attacks, dead lift.Breathing exercises- They begin to burn fat due to the saturation of the tissues with oxygen and static loads on the muscles, helping to tighten the stomach: vacuum, twisting with special respiratory technique. They are especially suitable for those who are born women with Diastem.Local to strengthen all the muscles of the press: all types of twisting, leg pouring, bar, static loads.Home simple exercises on the floor
Many people believe it is impossible to put the figure without visiting the fitness and control of the coach. In fact, having a healthy desire to change your waist volume and get rid of the sides, you can achieve the result at home. The most effective exercises are listed below.Twist
One of the simplest and most effective ways to tighten the muscles of the upper and middle press is ordinary twisting.
Technique:Lie on your back, bend your legs in your knees and gently extend to the sides so that your feet are small than shoulder width.Take your hands behind your head and click the castle on the back of the head, the elbows look extremely on the side.Lift your shoulders and upper back from the floor, encouraging the muscles of the press, the lower back remains to be pressed onto the floor. The head and upper back form a straight line, the rise does not appear due to the neck, but only because of the muscles of the abdomen. The elbows during execution are considered from the side and are not connected.At the top you have to repair it for a few seconds and get off.
Backward
The exercise is aimed at strengthening the muscles of the lower press. It is considered difficult enough and not all beginners are able to perform it properly, it is necessary several times. But the main thing is to get started, systematic practice will help improve results in a few weeks, with proper nutrition.
Technique:Lie on a uniform surface, take your hands behind some support behind your head. This can be the legs of the table, sofa, chair or any other furniture. You can also press them firmly on the floor with your palms down.Bend over your knees or even your feet to lift until a right corner forms between the torso and the legs.From that moment you have to lift your pelvis up and fix yourself in this position for a few seconds.Return to the starting position.
Repeat 12-20 times, 3-4 approaches.Sloping
Spit the twigs strengthen the muscles of the lateral and upper press and help reduce the width of the waist. The exercise is performed as follows:Take the position lying on your back, bend your legs at your knees, close your hands in the lock on the back of the head, the elbows look at the sides. Slowly lift the upper back, shoulders and head with the muscles of the abdomen until the neck sticks forward.At the top, the maximum bend of the raised part of the body is made in one direction.Return to the starting position, repeat the twist in the opposite direction.
Repeat 15-30 times on each side, 3-4 approaches.Sideline
Exercise strengthens the lateral muscles of the press. Technique:Lie on your back, close your hands on the back of your head, put your elbows on the side. Press your legs to each other, bend in your knees and place on the floor on the floor so that they put each other.Lift the shoulders and upper back, fixed at the top point.Return to the starting position.
It can be done on the side with a torso, after which it is necessary to focus on the bottom.
Perform 20-30 times on each side, 3 approaches.Plank
The bar is considered to be a very effective exercise for women and men, with the help of it they strengthen not only all the muscles of the press but also the back. Performed like this:He is committed to standing on the elbows/palms and socks.The line of the back and legs is straight, stand in this position as a large part of the possible time without bending your back. You can start with 30 seconds, gradually increasing the duration.
It is recommended to perform the exercise at the end of general training.Breathing exercises to reduce the waist and sides
Respiratory exercises, such as BodyFlex techniques, are very popular because of their efficiency. Many women and men who experienced this technique were very pleased with the result - according to some reviews, the stomach literally "melted" in a few weeks. Vacuum
The most effective exercise, it is performed not only by supporters of respiratory gymnastics, but also by most athletes. It is performed exclusively on an empty stomach with the following technique:He is committed to standing or lying.Deep breath and noisy exhalation are made.If the starting position stands, then the body of the body slightly bends forward. The deepest breath is done, the stomach is drawn as much as possible to be as much as possible under the ribs.The muscles of the press are strained and it is necessary to fix this condition for 8-10 seconds.Exhale slowly.
Repeat 8-12 times each morning.Crossing the legs
Exercise strengthens the lateral muscles of the press, which helps the waist to become sweeter. Technique:Lie on your back, put your hands with your palms under your butt.Make a deep breath, then noisy exhalation, then - to breathe as high as possible and hold your breath for 10 seconds, exhale slowly.Lift both legs over the floor by 10-15 cm, make 10 crosses, diluting them as much as possible on the sides. Make sure your feet are as straight as possible.
Repeat the exercise 3-4 times.Stretch
With the help of such stretching, you can make a more expressive waistline. Technique:To become slightly bent legs placed on the width of the shoulders. With your palms to rely on your hips in the area just above your knees.Make a deep breath and noisy exhalation with your mouth, then again the deepest breath.Without releasing air, take one leg to the side, transferring the center of gravity to the other. Try to keep your foot up.Count to 8, lower your legs and exhale slowly.Replace your legs.
Repeat 3 times on each leg."Cat"
With this home exercise, the muscles of the bark and back are enhanced. It is simply performed:The posture of the palms and knees is taken. The deepest breath, breathable holding, is performed.Bend your back as much as possible, in this position you should hold on for 8 seconds without exhaling.Slowly exhale and return to the starting position.Belly Weight Loss Classes with loads with loads
Very effective exercises for men and women are considered to be those using weighing agents. They are very energy, so in addition to muscle workouts, fat burning occurs. They can be divided into basic, during which many muscles work throughout the body and isolated, that is, only the abdominal muscles.
Mainly includes:
All kinds of squats: With a narrow and wide setting of the legs, Plie, Sumo. If dumbbells are used, it is most convenient to make plier squats: the weighing agent is held with two straight arms, lowered, the legs are placed in the sides, the knees and legs look in different directions, the back is right. You should squat to such a depth until the knees and the buttocks are shaped parallel to the floor. Repeat 15 times, 3 approaches. If the strap is used, then place the width of the shoulder of the legs, shout slowly and with a straight back, not allowing the knees to walk forward - the legs in them should be bent at right angles. You have to become fast. The number of repetitions for one training is from 12 to 20, approaches-3-4. With the help of squats, in addition to a beautiful press, one will get round elastic ass and tight legs.All kinds of standing rodsAnd: On straight legs, on bent, inclinations with heavy objects on the shoulders. When performing the constant thrust of even legs, the leg should be placed on the width of the liver, hold your back straight and bend forward, taking the pelvis as much as possible, the legs can be slightly bent at the knees at the lower point. The same technique of performance and exercise "good morning" (tilting with loads on the shoulders) is the same, only the location of the weight differs. The number of repetitions is 12-20, 3 approaches. 
Hood- It is performed either with dumbbells in your hands or with a bar on the shoulders. A big step forward is carried out, then with a flat back you have to sit until the knee on the back leg on the floor, return to your original position and change your legs. The number of repetitions for each leg is -12-20, 3 approaches.The most effective isolated exercises in the load with the load include:The side press with load. It is necessary to lie down just from the side, lean on the forearm of the lower part, start the back of the back of the head and make a twist, lifting the two even feet with a heavy object. The exercise pumps the side press and makes the waist line express. Repeat 30 times on each side.Lifting your legs with loads. You need to take the position lying on your back to put your palms under your ass. Squeeze the load between your legs, lift your legs 15 cm up and make them round movements. Perform 12-30 times.Plank with load. An additional back weight is placed during the exercise.In addition, you can use a special sports leather ball, a home pillow stuffed with sand or something else heavy.Bell weight loss of abdomen and sides
If you take 10 minutes to load each morning, after a few months you can significantly reduce your waist and sides. Recommended Exercise Program:Vacuum - 10 reps.Jack's Jumps - 1 minute.Burpee - 10 reps.Each twist - 3 approaches.Planck - 1 to 8 minutes, depending on the physical abilities.
Such a daily warm -up not only promotes weight loss, but also improves overall well -being, strengthens immunity and speeds up metabolic processes. The body performed before breakfast shoots the body and already during the first meal the metabolism is active.Mandatory Exercise Rules
In order to train in your abdominal muscles, to bring the maximum effect and benefit, you must follow the following rules:
Do exercises for some time after eating, but not immediately after it. Those who are done properly on an empty stomach are effective only when this condition is fulfilled.The technique of exercise is of great importance - twisting and classes with the help of weighing agents should be performed at a slow or medium pace controlling the stand - the back should be straight, not rounded. You should be fixed for a few seconds at the most harnessed point.The success of training is only possible in the event of their regularity.Without exception, the products that provoke fat deposits in the abdomen and sides, and the reduction of portions to normal effects will be the opposite: the muscles will increase and the fat layer will remain the same. In the end, the total total waist and abdomen will grow by an average of 2 cm.The maximum result is achieved if several types of physical activity are combined at once: with weighing, without cardio training and walking.When performing the exercise, you should breathe properly: before you start it, you have to catch a breath, take it at the most difficult time - exhale, then lift again and return to your original position.
