What happened exactly as talking about weight loss training, people often mean abdominal exercises.It is understood, the loosening of the abdomen and the sides is a clear indicator of overweight.But don't forget, the human body is a single organism and it is impossible to burn local fat locally in one place, and not to touch it.
When you train and arrive when the fat begins to oxidize, it does it evenly throughout the body.This means that if you are educating the abdominal muscles, this does not mean that you only burn fat deposits in your stomach.The advantage is that if you know what exercises you will perform exactly for the abdomen, so that you not only drive fat but also stimulate the muscles, then this tone will easily remove several centimeters from your sides.
How to quickly remove stomach and sides
In fact, the goal of training training is not at all to burn as much fat as possible in a lesson, but to give a strong impetus to activating all stored energy.And energy is only in the form of fat and stocks.
You have to make the muscles well work as they are one of the main energy consumers.The more active they work during the exercises, the more they will recover after them.You will complete your training and your body will continue to use fat to recover.This is the secret of proper education.
Therefore, it would not be absolutely true to propose only one exercise aimed at a particular problematic area.A circular education will be much more effective.Use more muscles, but pay a little more attention to problematic areas.
If you are ready to work on yourself, let me offer you a choice for such a training.It is not complicated.If you need a quick result, then spend daily for two weeks and you are guaranteed to lose 7-10 pounds.
The main prerequisite for gaining the result is to conduct training at night (one hour after dinner) and since it is nothing.Only drink water.This is necessary to keep the body burning fat and does not use the energy coming from after training.
Complex for a beautiful middle
We perform these exercises in the order in which they are described.For each exercise, we do 4 sets of 12-15 repetitions.
Great!Rest between repetitions no more than a minute!Rest between exercises 3-4 minutes
Classic attacks
Load perfectly the back biceps of the thigh, returning the tone of muscle to the legs
Stand straight, keep your back evenly, put your hands on the belt.Step the maximum forward with your right foot, go to it and sit at a 90 degree angle, then return to the original position.Make the required number of repetitions per one, then repeat the same with your left foot.
We do not need to first alternate lunges with the right, then with the left foot- this creates a dangerous load on the spine.
If the exercise looks very easy, you get plastic bottles of liters of water floor.
Sumo style squats
The best exercise to train buttocks at home
Put your feet wide as shown in the picture.Turn the legs so that it is convenient to be in the lower position.The hands in front of you (can be stretched for balance) and sit as deeply as possible.Then we return to its original position.
For complications, you can also use a plastic bottle of water, but already five.
Press exercises
Regardless of how many different options for exercising the type you know, only classic twist make the muscles of the press.
Take the position of the lying term upwards.Bend the legs on the knees at an angle of 90 degrees and put your hands behind your head.The intense strength of the muscles of the type begins to tear the shoulders from the floor, twisting in the case.At the top of the exercise, pause 1-2 seconds and then return to its original position.
When performing the twist, try to lift the body exclusively because of the type of muscle muscles - without running the help of hands.When performing the exercise, do not try to touch your knees with your head - just tear the shoulders from the floor.Be sure to try to withstand a short pause at the top of the exercise - this significantly increases its effectiveness.For more convenience, you can put your feet on the couch so that they are parallel to the floor.
Overpowering
An essential exercise to improve attitude attitude by training the spine muscles.You get a bonus for the tight buttocks and a good load on the hips muscles.
Lie on your stomach.Put your hands in front of you, keep them straight.Keep your feet together.Take a breath and lift your hands and feet at the same time as high as possible.Lying on top of 2-3 seconds.Return back to exhalation.
Reverse
We will return the tone of the hand muscles.Don't be afraid, you never draw huge hands.Even if you want.But to make your hands loud, but you can do it beautifully.And we only need a chair.
Turn your back on the chair, sit and place your hands (handle shoulder width) along the ends of the seat.With inspiration, start slowing slowly, bending the elbows.Lower your fifth point to position when shoulders do not become parallel to the floor (for the first time doing this exercise, it will be quite difficult to sink quite low. Start with a comfortable depth of decline).Keep your elbows straight and do not dilute them too much on the sides.Having reached the bottom, using only the power of triceps, push the trunk up, lifting yourself (with exhaustion) to its original position.Exercise may seem simple to run, but you have to practice a little to do it really right and feel that the necessary muscles work.
Exercise "blank".We make the stomach flat
But this exercise will make you work well to work on the transverse muscle.But it is the one responsible for maintaining the internal organs and does not allow them to go out.And "vacuum" is the only exercise that trains this muscle.
You can perform a gap not only during training, but in any free minute.You can sit down.You can stand.But more conveniently lying.
To perform the exercise, lie on your back, bending your feet on your knees, relax your whole body.This is the starting position.Then take a strong exhalation while drawing the stomach as much as possible.Having pulled the stomach, hold it in this position, breathing a little.Perform exercises two to three times in a row.In every subsequent training, gradually increase the year from 15 seconds to a minute.
This training will take you about 40 minutes.If you have an exercise bike, a hallway or ellipsoid at home, you can edit it for another 20-30 minutes.
Good luck on your way to the figure of your dreams!