We bring your attention to articles that examine exercises for weight loss and side weight.You will learn how physical training contributes to the process of losing weight and what is better than diet or hunger.Read how to take training options and personal features that need to be taken into account.And also recognize some basic and effective exercises that can be easily done at home.

How training contributes to weight loss
Exercise plays an important role in combating overweight and obesity for the following reasons:
- Physical activity contributes to active energy burning, which is formed from fat deposits.And this leads to fat movers and decreases in the body.
- When someone sits a low diet -Kalori, body, to maintain energy reserves, including protective physiological reactions that prevent weight loss, especially if the diet is too exhausting and someone sits on it for a long time.With physical activity, this does not happen, and the weight disappears faster and more efficiently.
- Physical activity stimulates the sympathetic part of the nervous system and increases metabolic rate.In this case, the amount of energy used by the body is consumed, and this leads to weight loss.
- It should also be noted thatNormal load improves physical and psycho mood, makes a person active and energetic, and life is more attractive and brighter.
How to choose the best training for yourself
To choose the right training for themselves, experts recommend taking into account the following features:
- If you want a thin waist, you should push tilt with additional load.This exercise contributes to the intensive growth of the oblique muscle and lateral newspaper, so the waist will increase in size over time.Such exercises are quite suitable for men who want to increase their body proportion from children.

- Council classes are considered effectiveIn the struggle with excess fat in the stomach, but there is a danger that you should never forget about: a regular class with a loop causes the pelvic organs left.
- If you decide to turn to the side with additional weight, you cannot make a sudden movement in the process of training.
- Circles with excess kilograms in the stomach and sides will help the cardio load.Such training improves metabolism, and this contributes to the intensive burning of fat deposits.It is also worth giving priority to the load of the interval.
- It is also recommended to combine physical exercises with additional loads.
- In this process, it is necessary to control the burden on the oblique muscles, it should not be excessive.
The best training
There are various sets of exercises that allow you to make a thin and beautiful waist.
Turn
The most famous can be called a rotation of the newspaper.
- To do this, you need to lie on a flat surface or carpet and bend your feet on your knees (the feet should be located on the floor).
- Bring your hands behind your head, take a long breath, crush your body from the floor and pull it to your feet.
- Then exhale and sink back to its original position.
- It is recommended to perform 10 repetitions of 2-3 approaches.
Turn around rotating
- To do this, lie on your back, bend your knees, and place your feet on the floor.
- Hand the place all over the body.
- It is now necessary to raise the feet in such a way that the hips finally sit straight to the floor, and the knees move towards the chest.
- When you rip your feet off the floor, you need to breathe, and when the feet are placed on the floor, inhaled.
- It is recommended to perform 10 repetitions of 3 approaches.

Putting rotation
- It is necessary to lie on the surface, place your hands behind your head, and bend your feet on your knees so that the feet do not touch the floor.
- Now you need to raise the case, stretching to the left knee with the right elbow.The left side of the body should remain on the floor.
- Repeat the opposite: Reach the right knee with the left elbow so that the right side of the body remains on the floor.
- In one approach, you need to make at least 15 repetitions.
Planck
This, at first glance, is a simple exercise aimed at the work of the newspaper -the newspaper, the hips and the lower back.
- Take a position on the floor so that the elbows, knees and fingers can rest on the floor.
- The neck and spine should be built in a row, and the view is directed forward.
- Then need to tear the knee from the floor and be in this position for 30 minutes.It is important that breathing is common.
- After that, you can go to the side bar position and exercise on each side 30 seconds.
- Take the position again so that the feet and palms rest on the floor.
- Move the central severity to the right side of the body.The right hand should be bent at the right angle.
- Put your left foot on the right, holding your feet straight, lift your hips.
- In this position, you need to be 30 seconds.In the future, you can fulfill the plan for 1-2 minutes.
- Repeat training for the other side.

Lunges with the korps turn
This exercise is perfect for beginners.
- Take a step forward with his left leg and bend it to the knee.This will make the right thigh muscle stretch.
- Extend your hands in front of you so that they will stay in parallel to the floor.
- After warming up, again take a step forward with his left leg and sit on the imaginary chair.The right leg should be behind, and the foot touches the earth.By doing so, first you can leave the back straight, and then turn around with the body.
- Make such an attack with another leg.
- You can repeat the movement 15 times.
Slope in different directions
- To do exercises, you need to be straight and put your feet together.
- Raise your hand and fold it over your head.
- Tilt the body to the left as much as possible and hold this position for 15 seconds.You must feel the stretch on the right side of the body.
- Back to the initial position.
- Repeat the exercise, tilt the body to the right.
- In the future, you can increase time and maintain a position of 30, 45 and 60 seconds.
During training, you can do another exciting exercise that perfectly strengthens the abdominal muscles.
- To perform you need to be all four.
- Relax the newspaper and take a long breath.
- Breathe and, exhale, strain and tightly pull the stomach.
- In this position, you need to hold the stomach for at least 15 seconds.

Tips for better efficiency
In order for the training to be effective, it is necessary to comply with the following suggestions:
- It is necessary to gradually increase the intensity of physical energy.With the presence of a normal class, the body not only adapts to the load, but also becomes more resilient.Therefore, it is recommended to include running, biking or power at least once a week.This will help more effectively burn calories and increase metabolism.
- Give priority to classes in fresh air.This contributes not only to weight loss, but also to cure the body as a whole.
- It is important to plan classes.This will allow you to prepare in advance and start training in time.After all, for this it is necessary to decide on clothes, shoes and stock on water.Many use the right music for training, which is also better to prepare first.
- Enforcing a role in losing weight has nutritionTherefore, it also needs to be adjusted.For example, experts recommend introducing more vegetables into their diet, including croak, which allows the body to recover faster after tiring exercises, and bitter chocolate.It is also important to drink enough clean water (at least 2 liters a day).
- Don't ignore the trash.Before the main exercise, it is necessary to warm the muscles.This will minimize crust and tissue injury.And after class, it is recommended to make muscle stretch marks.
- Do not be distracted by conversations during this period.It is important to concentrate in the classroom, making it right and with maximum returns.This is especially true if you are involved in a group of people who like it.
- It is important not only to adjust the diet, but also to get a regular vacation and sleep, where the body will be able to relax and recover.
- If it is difficult for you to choose your own training, it is best to get help from a coachWho can offer a suitable and effective complex, taking into account your features and wishes.And the most important thing is perseverance.It is best to focus 20 minutes a day for training than not doing anything.This is the most difficult, especially at the beginning of the road, when one faces unpleasant sensations after class and fatigue.

How fast and how much you can lose weight
It is very difficult to talk about certain numbers, as the results depend on the choice of physical training, frequency and intensity of training, and the lifestyle you will have during this period.AlsoFeatures -individuals of the body cannot be excluded.
Exactly one thing: if the exercise is steady and intense, the change will be visible in a week: well -being, the condition of the body and the body as a whole will improve.This way, you can lose up to 4 kg a month, which means that the waist and sides will be less.
Note!The main thing is desire and perseverance.And to make the results more effective, you can walk and focus on cardio loads.