An effective set of weight loss exercises in the abdomen and sides.

Weight loss for many is a difficult task that requires huge costs of time and strong will.However, for almost all weight loss, weight loss in the abdomen is the biggest difficulty.When a person successfully reduces weight, fat seems to go from anywhere, but not from the sides.Consider exercises that will help remove stomach at home.

Is it possible to quickly remove the overweight from the abdomen and sides at home?

It seems to some that weight loss at home is a weak task, it is necessary to attract many experts: nutritionist, coach, masseur.Buy expensive food lessons and training plans.In fact, if the problem is not in any illness, you can only treat yourself to weight loss by making some efforts and using the knowledge we will give you today.For effective weight loss at home, for the formation of a narrow waist and flat belly, the best option will be a combination of aerobic and anaerobic cargoes, that is, it is necessary to alternate the strength and training cardio.In addition, 1-2 times a week, it is reasonable to deliberately draw abdominal muscles.Thus, training at home with the aim of losing weight should be seen:

• 2 times a week training cardio
• 2 times per week of power training
• 1-2 times a week drawing the type (separately or in a cluster of both the training of power and the heart)

And what kind of exercises are included in these types of training and how to perform them, we will describe in detail further.

Effective fitness complex for weight loss and sides

Let's start with the pressure of the press.There are many exercises for pumping the abdominal muscles.Some believe that some exercises are more effective than others, but in reality, even familiar and long exercises, give a good result if you do regularly and notice the right technique.

Twist exercise technique

Repeat 20-25 times.3-4 approaches will be enough.The rise of the body on the back (for women and men) lifts the case is an excellent exercise for the development and enhancement of the correct muscles of the type.Technical Exercise:

1. We were lying on your back.
2. Bend the legs on the knees and put the shoulders on the width.The legs do not need to be removed from the floor during exercise (this is often the case, because the legs serve as a counterweight and "try to help get up") so you can correct them immediately: slide under the couch, ask someone to hold.
3. We put our hands behind the head or cross on the chest.If you are a newcomer, your hands can be stretched behind your head and when you go forward.
4. Please note: You don't have to push your head or neck with your hands.
5. The back is pressed tightly on the surface.Minimize a natural deformation on the lower back.
6. Take a deep breath and exhale with a round back lift the body.
7. At the top, you should exhale as much as possible, deal with type muscles and stay for 2-3 seconds.
8. After that, with inspiration, they go down and relax.

It is necessary to repeat 15-20 times, 3-4 approaches will be enough.Of course, type muscles are quickly adapted to any load and this exercise should be performed in combination with others or replacing magazines.Of course, for a beginner, this exercise represents a series of difficulties so you can replace it with several simple choices.

Lifting legs lies (suitable for hot -up)

For example, twisting or removal of the case may alternate with lifting the legs.This exercise allows you to draw the bottom of the muscle of the right abdomen.All exercises with lifting the legs will always be more difficult to type than twisting or lifting the upper body of the body's technique:

1. We were lying on your back.Legs expand.Hands along the case.
2. When he lifts his legs, very often, he tries to take his back so that he can minimize this phenomenon, put your hands under the buttocks and keep them there throughout the exercise.
3. We take a deep breath and with an exhale they tear the legs from the floor.
4. We lift our feet to the floor vertically, we hold this position for a few seconds and start slowly, feels the muscles of the abdomen, reducing our feet.
5. At the bottom, it is recommended not to touch the surface so that the load is fixed.

For a beginner, such a method may seem quite complicated, so it is reasonable to run a feet lift.With an exhalation, lift one foot at the corner of 45-60 degrees, remain and slowly lower.When the first leg touched the floor, you can lift the second.Do not confuse this exercise with reverse twist.When lifting the feet, as described above, we finish the exercise from the vertical position of the legs to the floor.In the reverse twist at the top point, it is necessary to tear the buttocks from the floor and slightly climb the lower body.

Exercise for the "Lokot-Kolon" type

There are two options for this exercise in the area of the thoughtful muscles: the right and the oblique muscles of the type.As well as several options with different difficulties.Technical Exercise:

1. We were lying on your back.
2. We take our hands behind the head.
3. Legs can be in one of the four positions: bend on the knees and stand on the floor or lengthened to lie down on the floor (light).Lie on a hill (light)?Or can be held in the air (complex).
4. The purpose of this exercise is to reach the knees with elbows.
5. At the same time we twist both the case and the feet, that is, we try to attach them to the middle.
6. If we work with straight muscles, then our task is to touch both elbows of both knees
7. Exercise for the right muscles of the type
8. If we want to process the oblique muscles, then we need to contact the opposite elbow and knee.
9. When we process the oblique and muscles of the type tools, it is necessary to touch the opposite elbow and knee
10. If the legs are on the hill, then we twist to a greater degree to drive the upper part of the body, the lower part is stable, so the exercise is lightweight and suitable for beginners.
11. Also, a light option is when you lift your feet and put them on the floor again.
12. The most difficult choice is when your legs are twisted with the body, that is, pull them to you, and then straighten them, but do not touch the floor with your feet.

The number of repetitions from 15 to 25, 3-4 approaches will be enough.

Bar - classic and lateral

Exercising the bar, according to the research, is one of the ten best type exercises. In addition, for oblique abdominal muscles, it shows himself more effectively.There are many options for the bar.We will look at two classic species - this is a classic bar and side.Both of these exercises can be performed in dynamics.For example, tighten your legs to your chest, raise your hand, foot, jump and so on.

Classic bar.The bar can be executed in three ways from the simplest to the most difficult:

• In stretched hands.Starting with stretched hands is an excellent choice for beginners
• On the arm.At the bar on the elbows, it is slightly harder to keep the straight body, so it is best to edit the equipment in the bar in stretched hands
• In the palms (Dandasan's chatulars).This attitude is borrowed from yoga.This is a complex choice, which is not always able to fulfill it properly

Technical Exercise:

1. We lie down on the stomach.This is the starting position from which you have to stand at the bar's attitude.But if it is very difficult for you, you can stand at the bar immediately from a convenient position.
2. The legs are straight.
3. Put the legs on the socks.The closer the legs are, the harder it is to perform the exercise.
4. We rely on either the elbows or the palm of your hand.
5. We take a breath and push out with an exhalation to the required bar choice.
6. In this position, you should stay from 20 seconds in several minutes.It all depends on your preparation.
7. It is important to watch the body.Regardless of the bar you stand, the whole body should be a uniform line: the stomach is tight, the pelvis is not filled and lifted, the back is straight, the neck is loose.
8. Don't forget to breathe.Breathing must be uniform and calm.At least this must be struggling.

Side bar

This exercise can also be executed:

• On a stretched arm.Side bar in a stretched arm
• In the forearm.Side bar to elbow

Technical Exercise:

1. Lie on the side.
2. A more complicated option is when one leg is on the other hand, but this method may seem very difficult for a beginner so you can put your feet close.
3. We elevate to his elbow or his stretched arm, helping ourselves with the second hand.
4. Take a breath and tear the body from the floor with exhaustion.You have to keep only the foot (or two) and the hand support: neither the case, nor the pelvis, nor the legs should come into contact with the floor.
5. You must also ensure that the body is a straight line.
6. The supporting hand must be strictly under the shoulder.
7. We remain in this position for the required amount of time - also from 20 seconds to several minutes - and change the side.

The exercise of the bar begins to run with the least possible time and each time they increase the time, adding 5-10 seconds.So if you do this exercise regularly, then in a month you will easily reach several minutes.Abdominal muscles are accustomed to loads quickly, so you should try to include different options for exercises, alternate and replace them in training, then you can achieve more efficiency.

Cardio-entertainment to be done for weight loss

Cardio-training is a cluster of exercises or an exercise, for which our body requires a large amount of oxygen, so that the heart rate and breathing are increasing.Cardio loads are very well training of the cardiovascular system and also effectively helping to lose weight.Cardio loads include:

• run
• jumping on a rope
• Cycling or exercise bike
• Execution of stairs
• Various jumps and jumps jumps ("stars", girds, screams with jumping etc.)
• skiing
• Various active sports games

At home, you can also get some of these types of activity and use for weight loss.

Shelf

The jump with a rope is one of the most affordable types of heart and at the same time one of the most effective.In an hour of intensive training, you can burn from 600 to 1000 kcal.The number of burnt calories depends on readiness, weight, age and other factors.Jumping technique.This exercise is not particularly difficult, because everything has probably been familiar with it since childhood.However, there are our shades that we would like to note.

1. The length of the rope should be convenient for you, otherwise a successful training will not work.If you stand in the middle of the rope, then its handles should reach your chest.
2. We take a jump rope, take our hands off the hips about 20 cm and begin to rotate.
3. The hands should be involved in the work completely, and not just brushes, otherwise you will overwhelm them very quickly.
4. We go to the socks, not to heels.
5. Choose a convenient shock -highly shoes or shocks -derivative coating and better, as it will maintain the health of your joints.

If you jump regularly - every day, every other day, it will be enough 15-20 minutes to maintain a good shape.In addition, you can experiment with various jumping options.This will not only differentiate education, but also make it more intense.We recommend watching a video with a selection of different exercises on the rope.

Running to the place of the house

Routes serve as an excellent choice for the heart load, contributing to the participation of all the muscles of the body in the work, but for one reason, it is impossible to run on the road.In this case, you can try running in a place that is easy to make at home.Running on the spot can become a similar way to the roads or on the path, if you work at a strong pace, such training has many advantages:

• No matter the season and weather conditions
• You don't have to choose specially and buy clothes
• fewer opportunities for injury

In a word, you can do anywhere and anywhere.But, of course, there is a very unpleasant disadvantage - running on the spot in some aspects is less effective if you compare it to the road running along the cross -terrain.Why?

• No horizontal movement
• No resistance to the weather
• There are no natural changes in the landscape (lifts, waterfalls, stone surface, sand, etc.)

And for many, this lesson will be quite boring.It is difficult to run in place for 20-25 minutes.

How to solve these two problems?How to make running a more effective and interesting profession on the spot?You can use music or television to distract, which will differentiate education.You can not only watch your favorite series, but also burn 200-300 kcal per row.To do an intensive training, you need to alternate various operating options: slowly, high speed, lift his knees high, pull a knee to the chest, etc. Fixed cargo changes will not allow the body to adapt and work in storage mode.

Exercise bike training

Exercise bike is available in every gym and is often bought for work.First, it's small, you can choose a simulator even for a small apartment.Secondly, it has an affordable price.Many people who want to lose weight have a question: what is more effective - running or exercise bike.It depends on many different parameters: the initial weight of the age involved, age, level of physical activity, the level of loading of the simulator or operating conditions, the tension.But in one way or another, there is an opinion that runs is far superior to the burning of fat on a bike or exercise bike.If you maintain a speed of about 30 km/h in the simulator, you can pass about 800 kcal, which can be equivalent to one hour of jogging.To achieve good results in weight loss, especially when it comes to the problematic area of the abdomen, you must be patient.It often happens that a person eats properly and regularly involved, loses weight, but the stomach leaves slowly.This is sometimes due to the fact that the visceral fat accumulates there (unlike the subcutaneous, it is deeper and surrounds the internal organs) and it is not easy to get rid of it.However, this is not impossible, though you have to spend a little more time and effort.