Exercises at home to lose weight and sides

Exercises at home to lose weight and sides are guaranteed to give a result if they perform them regularly and observe the correct diet. Many of them do not require special details and their technique is simple and available even for beginners.

The reasons for the appearance of fat on the waist in women and men

Of all problems with the figure, fatty stomach and sides are less aesthetically pleasant and more dangerous to health, because involving internal organs, violating their performance. The main reasons for your appearance:

1. Inadequate nutrition. The abundance of sugar, flour, fatty products and fast food in the diet is full of overweight deposition in the abdomen and sides.
2. Eating. Even though the person's menu as a whole contains healthy foods, but is used in excessive amounts - the digestive system has no time to deal with it, it remains in the bowel folds in the form of slag. This affects the lower abdomen volume. In addition, huge portions stretch the stomach, which also helps increase the average and upper abdomen. And when eating too much, a lot of energy enters the body, it has no time to spend and is deposited in problem areas in the form of a fat layer.
3. Hormonal failures, most of the time it emerged as a result of stressful situations. Interrupted sleep, excessive experiences and loads contribute to the release of the "fear hormone" of cortisol. A regular abundance in the body decreases metabolism, which leads to weight gain.
4. 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 causes a feeling of hunger and, after consumption, a person consumes a large amount of foods.
5. Age. Women are less likely to have fat reservations in the abdomen and waist than men. But after 40 years, when pre-dop occurs and the production of the number of female hormones decreases, the volumes of the waist increase in them.
6. Physical passivity. Many people believe you can get rid of the abdomen by exercising on the press muscles. But if you leave the diet, they will strengthen and increase, remaining under adipose fabric, which will make the stomach and sides even larger in volume.

What exercise should be done to remove the stomach and the sides

The best exercises that help lose weight in the abdomen and sides are considered:

• Cardocation. They help burn fat all over their body, including the stomach. This includes running, cycling, jumping, "burpee", rise to the high surface, walking in the steppes and orbitrek.
• Basic power training. During their implementation, most body work muscles, including cortex muscles, which allows you to build the right proportions and visually restrict the waist. In addition, they have a lot of energy and start the process of fat burning. All of these are varieties of squats, attacks, land survey.
• Breathing exercises- They start burning fat due to oxygen tissue saturation and static muscle loads, help tighten the stomach: vacuum, hoping with special breathing technique. They are especially suitable for those who are born women with diary.
• Place to strengthen all the muscles of the press: all types of cheering, spill legs, bar, static loads.

House simple exercises on the floor

Many people believe it is impossible to put the figure in order without visiting the gym and control of the coach. In fact, having a firm desire to alter the volume of the waist and get rid of the sides, you can achieve the result at home. The most effective exercises are listed below.

Root

One of the simplest and most effective ways to tighten the upper and medium press muscles is common torsion.

Technique:

1. Lie your back, bend your legs on your knees and spread slightly to the sides so that your feet are already a little than on the width of your shoulders.
2. Take your hands behind your head and click the castle on the back of the head, the elbows look exclusively to the sides.
3. Lift your shoulders and upper back of the floor, promoting the press muscles, the lower back is still pressed to the floor. The head and upper back form a straight line, the rise does not occur due to the neck, but only due to the abdomen muscles. Elbows during execution are seen to the sides and do not connect.
4. At the top, you need to fix it for a few seconds and get down.

Reverse twist

The exercise aims to strengthen the muscles of the lower press. It is considered enough and not all beginners are able to perform it correctly, you need several times. But the main thing is to begin, systematic practice will help improve results after a few weeks, subject to proper nutrition.

Technique:

1. Lie on a uniform surface, take your hands behind some support behind your head. It may be the legs of the table, sofa, chair or any other furniture. You can also press you firmly on the floor with your palms.
2. Fold your knees or to your legs to lift until a straight angle is formed between the trunk and the legs.
3. From this point, you need to increase the pelvis up and fixed in this position for a few seconds.
4. Return to the starting position.

Repeat 12-20 times, 3-4 approaches.

Oblique torsion

Skewer twists strengthen the muscles of the side and top press and help reduce the width of the waist. The exercise is performed as follows:

1. Take the position lying on your back, fold your legs on your knees, close your hands on the lock on the back of the head, the elbows look to the sides.
2. Slowly lift the upper back, shoulders and head with the muscles of the abdomen, while the neck does not project forward.
3. At the top, the maximum turn of the elevated part of the body is done in one direction.
4. Return to the starting position, repeat the twist in the opposite direction.

Repeat 15-30 times on each side, 3-4 approaches.

Lateral twisting

Exercise strengthens the side muscles of the press. Technique:

1. Link your back, close your hands on the back of the head, put the elbows on the side. Press your legs, one to the other, bend your knees and place on the floor on the floor so that they are on the other.
2. Raise the shoulders and upper back, fixed to the upper point.
3. Return to the starting position.

It can be performed next to a trunk, so it is necessary to focus on the lower hand.

Perform 20 to 30 times on each side, 3 approaches.

Planck

The bar is considered a very effective exercise for women and men, with help, they strengthen not only all the muscles of the press, but also their backs. It is performed like this:

1. He is involved in the position of staying in the elbows/palms and socks.
2. The back and leg line is straight, in this position as long as possible, without bending the 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, for example, body techniques are very popular due to their effectiveness. Many women and men who experienced this technique were very pleased with the result - according to some revisions, the stomach literally "melted" in a matter of weeks.

Vacuum

The most effective exercise is performed not only by respiratory gymnastics, but most athletes. It is performed exclusively with the empty stomach with the following technique:

1. It is involved in the position of standing or lying.
2. Deep breathing and noisy expiration is made.
3. If the starting position is standing, the body slightly leans forward. The deepest breathing is performed, the stomach is extracted as much as possible to be as much as possible under the ribs.
4. The press muscles are tense and it is necessary to fix this condition for 8 to 10 seconds.
5. Expire slowly.

Repeat 8 to 12 times every morning.

Crossing the legs

Exercise strengthens the side muscles of the press, which helps the waist become thinner. Technique:

1. Lie on your back, put your hands with your palms under your buttocks.
2. Make a deep breath, then a noisy expiration, after that - to breathe as high as possible and secure breathing for 10 seconds, expire slowly.
3. Raise the two legs above the floor at 10 to 15 cm, make 10 crosses, diluting them as much as possible. Make sure your legs are as straight as possible.

Repeat the exercise 3-4 times.

Estacting sides

With the help of such stretching, you can make a more expressive waistline. Technique:

1. To become slightly folded legs placed on the width of the shoulders. With the palms of the hands to trust the hips in the area just above the knees.
2. Make a deep breath and exhale noisy with your mouth, so again the deeper breath.
3. Without releasing air, take one leg to the side, transferring the center of gravity to the second. Try to keep your leg raised.
4. Count up to 8, lower your leg and expire slowly.
5. Change your leg.

Repeat 3 times on each leg.

"Cat"

With this domestic exercise, the shell and back muscles are strengthened. It is simply performed:

1. The pose in the palms and knees is taken.
2. The deepest breathing is performed, breathing remaining.
3. Fold your back as much as possible in this position you need to stay for 8 seconds without exhaling.
4. Expire slowly and return to the starting position.

Lessons for weight loss of the abdomen and sides with load

Very effective exercises for men and women are considered to be those in which weighting agents are used. They are widely consumed by energy; Therefore, in addition to muscle training, fat burning occurs. They can be divided into the basics, during which many muscles work all over the body and isolated, ie only the abdominal muscles.

BASIC INCLUDE:

All types of squats: With a narrow and broad scenario of the legs, Plie, High. If the dumbbells are used, it is more convenient to perform pilier squats: the safe weighting agent with two straight arms lowered, the legs are placed on the sides, the knees and the feet look in different directions, the back is straight. You need to squat to a depth until a straight line parallel to the floor is formed between the knees and the buttocks. Repeat 15 times, 3 approaches. If the bar is used, place the width of the legs of the legs, crouch slowly and with straight back, not allowing the knees to continue forward - the legs should be bent at right angles. You need to get up quickly. The number of repetitions for training is 12 to 20, approaches-3-4. With the help of squats, as well as a beautiful press, a person will receive round elastic buttocks and tight legs.

All types of stands standingE: In straight legs, folding, slopes with heavy objects on the shoulders. When performing the impulse standing on the pair legs, the foot should be placed in the liver width, keep your back straight and leaning forward, pelvis as much as possible, the legs can be slightly folded to the knees at the main point. The same technique of execution and exercise of "good morning" (leaning with shoulder load) is the same, only the location of the weighting agent differs. The number of repetitions is 12 to 20, 3 approaches.

Terminals- Performed with dumbbells in the hands or with a bar on the shoulders. A large step forward occurs, then with flat back, you need to sit down to the back of the back leg, return to your original position and change the leg. The number of repetitions for each leg is -12-20, 3 approaches.

The most effective isolated exercises in the press with the load include:

1. The side press with load. It is necessary to lie just next to the side, to lean on the forearm of the lower hand, start the back of the back of the head and cheer, lifting both legs with a heavy object. The exercise pumps the side press and makes the waistline expressive. Repeat 30 times on each side.
2. Lifting your legs with load. It is necessary to take the position lying on your back, put your palms under your buttocks. Between the feet, squeeze the load, lift your legs 15 cm and make the circular movements. Do 12 to 30 times.
3. Planck with load. During exercise, the additional weight is defined on the back.

As an additional weight, you can use a special sports leather ball, a sand -stuffed homemade pillow or something heavier.

Charge for weight loss of the abdomen and sides

If you dedicate 10 minutes to load every morning, after a few months, you can significantly reduce the volume of the waist and sides. Recommended Exercise Program:

1. Vacuum - 10 repetitions.
2. Jack's Salts - 1 minute.
3. Burpee - 10 repetitions.
4. Any twist - 3 approaches.
5. Planck - 1 to 8 minutes, depending on physical skills.

This daily warming -UP not only promotes weight loss, but also improves the overall good, strengthens immunity and accelerates metabolic processes. The body presented itself before breakfast, throws the body and already during the first meal the metabolism is active.

Compulsory Exercise Rules

For training on the abdominal muscles to bring the maximum effect and benefit, you must follow the following rules:

1. Do exercises some time after eating, but not immediately after it. Those who are performed correctly with an empty stomach are effective only when this condition is fulfilled.
2. The technique of the exercises is of great importance - cheering and classes that use weighting agents should be performed at a slow or medium pace, controlling the posture - the rear should be straight, not rounded. At the most tense point, you need to be fixed for a few seconds.
3. The success of training is possible only in case of regularity.
4. Without exception, products that cause fat deposits in the abdomen and sides and the reduction of portions for normal effects will be opposite: the muscles will increase and the fat layer will remain the same. In the end result, the general waist and abdomen will increase by 2 cm on average.
5. The maximum result is achieved if various types of physical activity are combined at once: with weight, without training and cardio walk.
6. When performing the exercise, you need to breathe correctly: before you start it, you need to breathe, take it to the hardest point -Expire, then inspire again and return to your original position.