To lose weight, it is necessary not only to adhere to proper nutrition, but also to play sports.As you know, in the abdomen, the fat layer is formed quickly and is burned harder than in other parts of the body.But the persistent classes developed by fitness coaches will do their work.There are effective exercise for weight loss and sides.Only regular training will help you find beautiful forms and get rid of excess fat.
What muscles need to be pumped to get rid of fat in the stomach and hips?
If you know which muscle groups are located in a certain part of the body, it will be simple to develop a set of effective weight and sides.
These muscles are located in the stomach and sides:
- External oblique- Passes the lateral surface of the rib to the abdomen, works with slope and curves;
- Inner slope- It is located under the external oblique muscle, participates in corners, inclinations;
- The cross -section is deep- Passes behind the rib to the stomach, participates in the twist;
- direct- Tours along the abdomen on both sides of the middle line, contributes to the corner of the body forward.
General rules for all exercises
Although those who will do exactly exercises to lose weight, abdomen, sides, hips or anything else - man, woman, girl, child or adolescent - to be effective, you need to join these general rules:
- Training must necessarily go with an empty stomach when the body is relatively long, without energy nutrition.
- Physical.Exercises to lose weight from the abdomen and sides are not performed with dumbbells and other weighting agents, the load is performed due to body movement.
- If you have chosen simple and easy weight loss exercises, it is advisable to get involved daily at the same time.
- Gradually, the number of repetitions of the exercise set should be increased.
- Usually, after the lesson, a little fatigue is felt - simple and light home exercises to lose weight and the sides also make the muscles work, which proves their effectiveness.
Observation!It is enough to train 3-5 times a week, but daily classes will give more efficiency.The ideal number of movements for each exercise is 25 to 30. It is advisable to repeat them at least three times, taking small breaks to relax.
A physical exercise complex for weight loss and sides
What are the most effective exercises for losing weight and sides?The complex consists of 10 exercise designed to perform a home, although for the first time you can do 3-5 complex exercises.They are simple and light, do not require the use of simulators, suitable for people without special physical training.To better understand the execution technique, the scheme of its execution can be downloaded to the computer or watch the video online.
Observation!Fitness coaches recommend doing it in the morning, which contributes not only to reducing weights, but also the fast awakening.
Before each training, it is recommended to perform a small 5 minute warming.Its goal is to prepare the muscles for the next loads.To perform a -up, you can use the simplest exercises, such as walking on site, inclinations, etc.
Basic increases
The exercise is performed as follows:
- Lie your back, bend your legs on your knees, put your shoulders in your width.Deliver your hands behind your head.
- Raise to pelvis, tearing it from the floor as high as possible, rising to socks.
- Stay for a few seconds and lower your pelvis on the floor.
Observation!When performing this exercise, you do not need to lift your hands along with the pelvis.
"Scissors"
"Tesaria" - One of the best weight loss exercises not only of the abdomen and sides, as well as the legs:
- Lie your back, stretch your hands along the body.
- Raise both legs so that they form with a floor of about 45 degrees.Put them at different levels (one above the other).
- Perform in the air of the movement, like scissors.
"Lokot-Kollo"
This exercise is performed as follows:
- Lie up with your back, bend your legs on your knees.Hands behind the head, folded in the elbows.
- Alternately squeeze the left and right elbow in the opposite knee.
Exercise can be performed until the muscles are tired.
Tilts
This exercise will help to quickly get rid of fat on the sides, but is also used for weight loss.It is performed standing:
- The legs are wider than the shoulders, the knees are bent.The body is half the squat.The hands are closed behind the head, the back is straight.
- Stretch the muscles of the press and pull the stomach in slowly to tilt the body to the left and right.
At first, inclinations are performed slowly, but gradually the speed increases to the ideal level.
Simple exercises for weight loss of the abdomen and sides are presented above.Even the child will be easily dominated, not to mention an adult with a minimum level of physical training.
"Planck" and "Half"
It is a little harder to perform the "bar" and "half the bar", although these exercises are quite effective and are used not only for weight loss of the abdomen and sides, but also to strengthen the back.From the photos, you can easily understand how to make them.
"Planning half"
To perform this exercise, you need to do the following:
- Stay on all fours in the "dog" pose.The palms and knees rest on the floor.The look is directed down.
- Remove the stomach and lift the body slowly, bypassing the back.Stay for 30 seconds.
- Return to the starting position.
"Mobile Bar"
Performing the "Planck" exercise is much harder than the "Half Bar".Despite the apparent simplicity, it is quite difficult to do so, as there is a large load in the muscles of the back.
- You need to stay in a regular "bar", resting on the floor and legs of your legs.The body is kept straight, the back is flat.
- Increase the body to the maximum height possible.Ideally, a hill happens, whose top is the buttocks.
- Then return to your original position.
Observation!A regular bar has high efficiency.According to experts, it is sufficient for beginners to survive in such a pose for only a few seconds, gradually increasing the time.If during classes there is back pain, it should be interrupted immediately.
"Jogic" rotation
You can use the Hulahup training process, which is also an excellent way for waist weight loss.When rotating, the rim strengthens the abdominal muscles, removes fat on the sides, strengthens the press.As a result, the athlete acquires a slender and toned body without signs of cellulite.
The results of the studies determined the 3 most effective exercises to lose weight from the abdomen and sides with an arc.They can be performed separately or in a complex.
Observation!Before studying exercises using a rim, you need to learn to twist it in the stomach in a default way.
To rotate the rim this way, the following will be required:
- Take the starting position: Standing evenly, legs together.
- The folded hands on the elbows are closed behind the head.
- Cheer the hulahup, performing soft circular pelvis.In exhalation, draw the stomach, in inspiration - relax the muscles of the press.
"Rotation of the Planets"
This rim rotation method is more complicated than the previous one.You will need to perform this sequence of actions:
- The legs are apart from the width of his shoulder, hands behind his head, but are not linked to the castle.
- Torce the hulahup, gradually turning the body around the shaft towards rim rotation.
Rotation of an arc with slopes
Only a physically resistant person can perform this exercise, as it requires zeal:
- The legs are apart from the width of the shoulder, the hands are closed in the lock, straight, in front of the chest.
- Fold one leg slightly in the knee, folding the body and turning the body in that direction.Cheer the rim.
- Change your leg and rotate the hulahup again.
Breathing exercises for weight loss and abdomen
In addition to physicists, breathing exercises are used for weight loss of the abdomen and sides, which can be performed even sitting.There are 2 types of technology: bodyflex and oxycise.
Bodyflex
The first technique is designed to enrich oxygen in places where you need to get rid of excess fat.To do this, you need to exude with deep breath, then a sharp exhalation occurs and the breath remains for 10 seconds.It is during the period of breathing that it is recommended to perform some simple exercise.
Oxycis
The oxycise technique does not imply clear exhaustions.They are replaced by short "pre-processing".It is necessary to take a deep breath and then make 3 small "make the head", expire deeply and perform "withdraw" three times.Thanks to the oxycise technique, the oblique abdominal muscles work.
Always keeping slim is quite simple if you adhere to proper nutrition and combine it with physical effort.Regular training will help get rid of fat deposits, even in the stomach and sides.The waist will be thin, the stomach is tight and the press is solid.