He dreams of the tense form? In this article, some of the effective exercises for weight loss at the sides and on the belly in the house.
The belly is smooth and the lack of a side story than a lot of girls, but this area lends itself to the correction of the exercises on a regular basis. Exercises to lose weight in the stomach and on the side helps you to get rid of the excess, but it is important that you follow a strict system of training, and to adhere to the principles of a healthy diet in order to achieve the best possible results to be visible.
The basic principles of exercise to lose weight in the belly and on the sides
- The intensity of the workout depends on the individual settings of the form, and well-being.
- For those who have a lot of excess weight in the area of the sides and the belly, the training is more cardio-the load, in order to burn fat.
- All the cardio and for the estimation of exercise: walking, running, swimming, and jumping rope.
- The combination of aerobic exercise and strength training to help you get the most from the results: cardio, fat burning and the exercise of the power ranges in the muscles and sculpt your figure.
- For the greatest effect, to train 3-4 times a week.
- Each week, increase the load weight and the duration of the cardio in with the bezel.
- The outcome of the training depends on your hard work during training and in the original packages.
- To lose weight in a particular area is impossible during exercise makes you lose weight all over your body, and it pulled up many of the muscle groups.
- The most effective exercises for full — back's bending and twisting of the wrap, twist the body, and inclinations. You should do these exercises more often, but without the burden of extra work in order to burn fat, and you don't just accumulate underneath the muscle, thus creating a surplus of that volume. It is very important not to skip the training curve and angle, as it warms you up and prepares your body for the workout to the sides.
The rules for the implementation of the programme of exercises for weight loss belly and sides of the house
- The most appropriate time for an effective meeting this morning. After breakfast in the morning, or over 2 or 3 hours, after that, the body is in good condition for the burning of the fat.
- For weight loss in the belly area, and one of the sides needs to deal with is not supported by the weight, by using just your own body weight, otherwise you run the risk of gaining muscle under the fat, which visually adds to the excess of the volume.
- Start and finish the workout from the cardio that you want to replace it with the pre-race warm-up.
- Exactly, and follow-on technical implementation, with the distribution of the amplitude.
Warm-up prior to the workout to the sides and on the belly
The twisting of the body, on the one hand,
1. With your feet shoulder-width apart, knees slightly bent.
2. Tense the muscles of your abdomen, spread his shoulders, bent in the hand to hold the front end in the depth of the chest.
3. To make slow turns to the right, with a return to the starting position, and then back to the left.
4. Among the twists and turns in different directions and stop in the middle.
5. Do 10 to 15 times on each side.
Tilt it to the side
1. Arise straight with feet shoulder-width apart.
2. Raising your arms up and rotate your body to the right.
3. The wheel is the only part of the top of the body, and the care with which their legs were straight.
4. Series of the inclination of the body to the side, one at a time.
5. Repeat the exercise 20 times on each side 2 to 3 approaches.
Towards the front of
1. Arise straight with feet shoulder-width apart.
2. You start to go down in the box to the bottom, to touch your hand to the surface of the ground.
3. Do not bend the legs slightly and then return to the starting position, so as not to hurt your back.
4. Repeat the exercise 20 times in a 2 way.
Exercises for the sides of the house
A hoop or a hula hoop
A twist of the bezel — free vista, home cardio, in the long run, which will not only burn calories, but it also includes the muscles of the abdomen and the back. The rotating bezel is essential for all women, as it helps to shape your silhouette slim, and highlight the waist. This is one of the most effective exercises for weight loss side home. The rotation of the wrap-around will help you to get rid of the excess fat in the waistline, if you are involved in a systematic way, and no more than 10 minutes a day.
1. Stand on your feet and on the right with the feet together.
2. Hand of the match, in a castle on the back of the head.
3. A ring with a small amplitude from one side to the other of the at 88 on each side.
4. Try to hold the breath for a breath, pulling in your stomach.
5. In the first week of the training, do the 88 rotary movements on each side, and 2 on the approach to each week's increase in the number of approaches, with a further 2.
Those who have crossed the
1. Rise up in the classic bar, with a focus on the stockings and the elbows of the body should be straight through with no fan-out.
2. Keep your elbows right beneath the joint of the shoulder.
3. Turn the pelvis to the top, forming a body of a ramp, and the legs don't fold into her lap.
4. Keep it at its highest point for more than 5 seconds, and then return to the starting position.
5. You can then repeat the exercise 10 to 15 times.
Cheer on sat
1. Sit down on the ground, the foot bending the knees, the feet press on the floor.
2. If you book back at an angle of 45 degrees.
3. The back is rounded, the tail bone is pulled.
4. The tense of the printing press, and the bend of the elbow.
5. Turn your body and your elbows out to the sides.
6. Repeat the exercise for 30 from time to time in a 3-way.
The twist lying down
1. Is a frog. on the ground, and the hands light up in your hand, with your palm, then press it to the ground.
2. The shoulder is not a rip on the floor, and his legs, lifts straight up and bend your knees at a 90-degree angle.
3. Between the knees to keep a bit of distance.
4. I bent her legs to lower to the ground, but don't touch it, taz has to keep the weight off, and the shoulder is not a rip on the surface.
5. Bring back the foot to its original position.
6. Repeat all the same on the other side of it.
The side of the bridge
1. Is a frog. on the ground, the body straight and elongated legs are one below the other.
2. Put the bottom hand on the elbow and lean.
3. It turns out that the bending of the body at one side of the plane.
4. Raise your pelvis from the ground, and that is true in the office until the formation of a straight line.
5. To spread the weight between the core leg and the foot and leg to the foot.
6. Lift your head and look straight ahead.
7. Try to hold on to the position for at least 30 seconds. Each week, a workout, increase the time by 30 seconds.
The boat
1. Sit on the floor at the same time, lift the foot and the hand on the floor, trying to fold it in half.
2. Stay in this position for as long as possible.
3. Do not stretch your neck, holding up the member, to be exact.
4. Repeat 10 times, holding the maximum possible amount of time to get the weight off.
The bending of the body
1. Is a frog. on the floor, her legs folding under her, the hand released the back of my head.
2. To Rip the body off the floor and get the elbow on the opposite side of the leg.
3. To Linger in the touch point, and then go back to the original position.
4. Back to the tap every single time.
5. Repeat the exercise 20 times on each side of the 2 approaches.