9 Effective methods and exercises for weight loss, side, waist, hips and buttocks.Excessive weight problems are relevant to men and women with one difference that women are more concerned about their outdoor attractiveness.We will consider the methods that happen at home that will allow you to be in the middle of a happy look and have a slim and suitable figure.
The cause of the fat
The main causes of fat and additional pounds are:
Incorrect nutrition.
To have a slim, beautiful figure, it is necessary to avoid fat and, in particular, sweet foods.Artificial sugars, which are added to sdoba, pastries, soda and other high products, are not absorbed by the body and almost immediately enter the fat deposits of the stomach, sides, hips and buttocks.
Therefore, including more fresh vegetables and fruits, cereals in your diet, drink some clean water, green tea or herbal decoctions.For example, for the preparation of nutrition and, at the same time, delicious dishes, pumpkin, apples, buckwheat, bran, bulgur, kefir, honey in moderate quantities and other healthy products are ideal.
An inactive lifestyle.
In the modern world, people spend more time on computers, at home and at work.Hypodynamia contributes to fat deposition in the problem area.Therefore, to bring yourself in good physical form, including in your lifestyle:
- Walking in the fresh air,
- walking,
- Cycle
- skiing or
- ride
- Fitness classes at home or in the gym,
- Yoga exercises for weight loss, spine and healthy posture.
A genetic and metabolic process
The descendants and speed of the body's metabolic process also play an important role in the proportion of fats and the tendency of fat deposits.A number of fat in the stomach is normal, performing the function of protecting the organs of life.Only excessive obesity and too low metabolic levels are dangerous.Most people have a place to eat too much, unbalanced nutrition and irregular lifestyle, too inactive.As a solution to this problem, home training for weight loss and alternative methods, which we will consider further, is perfect.
Effective training for weight loss and side
The most effective training complex for rapid weight loss will help to come in excellent form.Remember that good effects will be achieved only with their usual use.Exercises are recommended to alternate with each other so that they do everyday for at least 10-20 minutes.
1. Tear loop for weight loss
The loop is also known as Hulahup and, perhaps, this is one of the fastest and most effective ways to lose weight.Rotating loops are ordinary plastic and massage.One and the other are effective.Special nozels from the inside are added to the massage loop, so that the amount of stomach, side and waist decreases faster.But then it is recommended to apply a massage loop directly on the skin, without the clothes underneath.If you rotate the loop with clothing, then the usual option is quite suitable, easy to buy at a sports goods store.It is recommended to rotate the loop in both directions, ten minutes.
2. Swimming
This is one of the most powerful and useful ways to lose weight.Swimming not only removes additional pounds, but also strengthens the muscles of the stomach, back, heart, arms and legs, develops the respiratory system and provides durability.Swimming is an excellent tool for cure the whole organism.Of course, it is best to swim in a clean pool with natural water, but if this is not nearby, then swimming in the pool is also appropriate.Remember to get it to visit it with a special glass and a hat, and you must take a bath before and after training.The maximum effect on weight loss and strengthening of the abdominal muscles, side, back, hips, buttocks and feet is achieved when swimming with fins.
3. Provide newspapers
If you do not want to swim, or not such an opportunity, then you can remove your stomach by downloading a newspaper at home or at a fitness club.
How to download your stomach properly?
This exercise is easy to do at home.
A).Lying on your back, your hands can be folded with the palm of your hand in the back of the head or just stretching along the body.When you are just getting involved, it is best to download the newspaper alternately: for example, the first change is made with the right foot 10-20 times, then to the left.The second leg can be bent on the knees and pressed to the body to use other muscle groups.Supplies the stomach newspaper, completely lying on the back - the lower abdomen is larger;If you raise the body - then the load goes to the top of the abdominal newspaper.The higher the swing and the amplitude of the movement, the more abdominal muscles, sides, feet and buttocks are produced.Making the cradle at the same time with both feet, the load increases significantly, and the effect becomes more significant.The burden should be modest, after class you need to feel the spirit, a spike in good strength and muscle tone.So you have worked properly.
B).Lying on a flat surface.Then lift the foot straight at about 30-35 degrees and in this position it lasts for 7-30 seconds.Lower, rest a little and do it several times.
4. Press on the body's side muscles
Rules: Lie on the side, on a soft and compact mat for fitness or yoga.Make your hands up, emphasis on the floor with the palm of your hand.Based on the second.The feet, which are on the floor, can be slightly bent on the knees to stop better.The second leg, straightened, performed by the swing, 10-25 times.At the same time as your friends, you can raise the body, so the more muscles are produced.Similarly, do it with the other feet.
To improve its effect, it is recommended to diversify the swing:
- Not only with straight legs, but also back - both the thigh and back muscles, including the back, will be reinforced.
- Repeat the same cradle with the bent of the foot on the knee: up and down, then turn around.Do both feet alternately.
5. Exercise - Bicycles
It is another training in the newspaper, it can be done right on the bed, waking up in the morning."Bicycle" is done lying down: lifting the body and leaning on the bent's hand on the elbow.Raise your feet by about 45-90 degrees and "pedal" in the air.Repeat the rotation with two feet 8-12 times.As the newspaper muscles get stronger, gradually increase the burden.The lower the angle of the tendency, the higher the load, and the effect of strengthening the stomach newspaper.
Home training for weight loss
To achieve greater results in pumping muscles and get rid of fat faster, you can include other exercises in the complex.
6. Exercise - Bar
Almost all muscle groups are produced: arms, legs, hips, buttocks, stomach, back, neck.Therefore, it is useful to practice "bars" for men and women to form a slim body and strengthen the muscles.To start with: lying on the carpet for the class, facing down.
Fake socks and lift your body, leaning in hand from brush to elbow.The body must be held in line with the surface, the head is at the same level as the back.
Stir in the end of a few seconds to 1 minute.From the ordinary, the body can start to shake - this is normal.If you are just starting to get involved, you can reduce time from 20 s, and gradually increase the load.As the muscles get stronger, you can complicate bar exercises by adding rotation.In the raised position, rotate the body alternately to the side: to the right and left.Solder for a moment with every turn.
Yoga Yoga Exercise - Asana
7. The "pump" exercise
Stand, shoulder -width feet apart.The cups change slightly inside - so the weight is distributed from the heel to the front of the foot.Bend one hand and feel the biologically active point in the ribs, about 20 cm under the armpits with your fingers.The other is to lower and feel the baht on the thigh, about 20 cm above the knee.In places, bats will be spoken in pain when pressed.
Next, "pump" exercises are performed - swing the body to the right and left with an alternating increase and lowering the hands and knocking with the finger to the biological active point (BAT).When tilting the body to the right - the left hand bends and knocks it with the fingers on the bat in the rib region, right hand - below the bats on the knee, from the side.Slope to the left - on the contrary, the hands change the place: right, to the left, down, knocking on the feet.The "pump" exercise strengthens the muscles -the side of the side, the stomach, the back, the hands.It contributes to the proper formation of posture, so the spine is actively involved on the slope.
8. Asana "Luke"
Lie on your stomach, take your feet, bend them on your knees, and take the ankle.Next, bend behind so that the hands are stretching, the feet rise slightly.You will get a pose that resembles a bow to shoot.
To improve the effect, you can make some sway in the stomach.After that, lower your feet, with your hands, you can continue to hold it with an ankle.Remove a little and repeat the training several times.
Asana's normal practice "Luke" strengthens perfectly and attracts the stomach, and is very useful for the spine.This exercise is recommended for men and women as daily, or at least weekly, practice.
An alternative way to get rid of fat and sides
Those who do not want to escape with training can only use the help of weight loss.With all their diversity, these funds are divided into external and internal use.
To get inside, a variety of biologically active additives are used - supplements, before their use, it is best to consult your doctor, which means more appropriate for you.
- Fatty cells are damaged,
- Contributes to the normalization of metabolic processes,
- Plant extracts are used to help burn excess fat.
Assistance helps one to carry normal weight without unnecessary effort, but it is still best to achieve maximum and stable effect in combination with physical activity.
9. Correcting the underwear
Another effective and safe tool for losing weight without unnecessary effort is linen adaptation to active biocrystals technology based on nanocamia.This technology is a revolutionary in the field of pants, on the basis of unique developments - cosmetics.
Active biokrystals technology allows not only to eliminate unnecessary amounts and kilograms, but also to fight cellulite, which is another major advantages of this method.In fact, there are not many ways and ways to get rid of cellulite - this is a bit difficult to eliminate this problem.
Lucky with Nanocamika:
- Improve metabolic processes in tissues,
- Accelerates lymphatic drainage
- Makes the skin soft, even and moist,
- "Crusty citrus" turned out to be smooth and lost,
- Comfortable for the body - no sauna, bathroom or steam room, such as laundry does not rise, but create a comfortable dried fire.
- Correcting the figure - you are outwardly slimmer and more attractive.
- Reduces excess amounts to 10 cm in waist and hip circumference - according to research results and many reviews of fans of this brand.
High quality patented textiles, with micro weaving into nanoural fabrics, on the principle of this action there are many fake, especially from China.Therefore, if you want to be true -it has the maximum and proven effect.In this way, they are great for sports, increasing the effects of training for weight loss and side.Very comfortable underwear with high waist is very comfortable, which not only relieves extra pounds and cellulite, but also makes the figure slimmer.
In this study, we try to introduce you to the most effective way to lose weight today.Everyone can choose the optimal choice for themselves.
We hope you are in a very good physical form and look 100%!