The best exercises to lose weight and sides

Weight reduction is a long and systematic procedure that requires constant efforts, willpower and perseverance.To reduce weight, it is necessary to create an individual integrated program for you, which will help lose weight in comfortable mode, without causing stress and breakdown.

Special exercises to lose weight and hips will help reduce fat mass, which is located, first, in these risk areas.It is necessary to make constant classes, following the indications of your body.

Excessive weight factors

It is possible to perform physical exercises to eliminate the stomach, but without eliminating the causes of this state, these measures will be temporary.At the end of the classes, the weight will return to its previous places, perhaps even with a slight increase.

The main causes of fat deposits in the stomach:

1. Deterioration of metabolism.The deceleration of age in metabolism leads to the deposition of additional centimeters at the waist.The female floor suffers from such symptoms more frequently than men due to the characteristics of the body structure and the distribution of subcutaneous fat.
2. Genetic predisposition.The characteristics of the accumulation of the fat layer are closely related to genetic predisposition.If the closest relatives have problems with excess body weight, they must think about the same development of their body.
3. HypodinamiaA small amount of physical activity, which is lost in front of the long views of the TV or the office chair, leads to a gradual excess of energy.He gradually accumulates in the body, setting on the sides in the form of additional centimeters.
4. Excess food.The daily diet should normally contain as many calories as it happens during this time.With this relationship, the weight will be stable.If you cannot spend the amount of calories you use per day, they remain inexplicable and deposit for a long time in the form of a coat of enlarged fat.
5. Incorrect posture.  The exercises to reduce the stomach will have the right effect if you keep your back unequally during the seat.When the muscle corset weakens on the back, the shoulders advance, forming a constantly hunched back.In this position, abdominal muscles are also weakened, allowing this area to increase freely.
6. Physical pathologies and stress.The long -term stress effects force the body to actively produce a hormonal cortisol.This hormone allows the body to think about an emergency, so it begins to actively accumulate fat deposits to survive in negative conditions.In addition, the formation of large volumes in the center of the body can affect the presence of oncological neoplasia within the bosom, increase blood pressure, problems with the cardiovascular system or diabetes.
7. Weakening of muscle corset.It is necessary to constantly maintain the muscle fibers of the abdominal wall in a tense state, otherwise an increase in the fat layer begins in this area.
8. The fluctuations of the hormonal background.Even when the most effective exercises are used to burn fat in the stomach, age -related changes begin to occur during menopause in women.Hormones play an important role in distribution and increase in the fat layer, so it is necessary to take care of this in advance.

Knowing the reasons for weight gain, the fight against the volume formed becomes easier.

Common mistakes and ways to solve them

Some general rules must be followed:

• The influences in the hands, legs and back should also be present in the daily training program;
• Regularity is the key to successful weight loss;
• Diet is an important part in a complex effect on weight gain.

It is also worth noting that balance the press, as an option for weight loss exercises, is inappropriate.If you begin to solve the muscle fibers in the stomach, giving them energy and increasing them in size, this will lead to their additional increase.In addition, if there is a desire to eliminate deficiencies in this area, then you cannot do without a review of eating habits.You must use a complex in which there will be an intensive burning of fat in the problem area.

Classes with various forms of weighting agents are not included in a comprehensive program to burn fat in the stomach and sides. This type of gymnastic load is adequate only to increase the muscle layer and only increases the middle part of the body. That is why it is not recommended to use heavy shells in such integrated programs, having the objective of changing the volume of the abdomen on the smallest side.

Eating habits and ways to change them

Even the most effective exercises to lose weight and the sides will be inappropriate if you do not reconsider your eating habits.One of the favorable weight loss points is a change in the diet in favor of adequate nutrition and dietary products.

It is necessary to follow some rules:

1. Rapid carbohydrates should be removed from the diet or reduce to the maximum if it is impossible to abandon them.These products include sugar, white bread and cake varieties.
2. Reducing the amount of salt during cooking, reducing smoked products and salty and semi -ends, which contain a large amount of this element.This approach is justified due to salt properties to delay a large amount of liquid in the body, because swelling, weight gain and volumes are formed.
3. Reducing the size of the food consumed at the same time, but a change in the frequency of food techniques in the largest direction.Such frequent nutrition will increase the power of metabolic processes and contribute to successful weight loss.
4. Together with the exercises for the abdomen and the sides, you must increase your need for water, using at least two liters of pure water.This approach helps improve the activity of the digestive process, improve food digestion and reduce the volume of the abdomen.
5. Replacement of products with a large amount of fat in the composition of low fat analogues.All this applies to meat and dairy products, fish.It is worth replacing fatty foods with low fat, since it immediately begins to positively affect the condition of the body.
6. It is necessary to replace cooking methods.It is necessary to prefer methods such as steam, extinction, cooking and baking.It is worth abandoning cooking with frying.

In the event that there is no way to radically reconsider your eating habits, you must significantly reduce your portions and divide the daily amount of food into several meals.Even this approach will significantly affect weight loss.

Rules for good gymnastics classes

For the most effective exercises to lose weight and sides to achieve your goal, it is necessary to create a certain code of conduct for you:

1. The most productive are morning training.After awakening, the human body needs an influx of energy, which is usually taken from breakfast.If you train before the morning food, then the energy to perform exercises will be spent from fat reserves, and not the food that is eaten in a day, as is the case of night training.
2. Reche the heavy shells when training.Otherwise, the increase in muscle mass will negatively affect volumes.
3. The most decisive factor in the exercises to get rid of the abdomen and the sides of the insured conditions is the constancy.The complex frequency depends on the body adaptation rate so that it requires its gradual increase.The main criterion of a correctly completed training session is a sensation of moderate fatigue.If fatigue is strong, it must reduce the load for a while.
4. Cardiral training must form the base of the domestic complex to get rid of the abdomen and sides, since it is they who give the maximum burning of the fat layer.
5. The frequency of the training complex must be selected individually.If for an unprepared person, an adequate load will be three classes per week, then as the physical resistance develops, the amount increases to five.
6. The training complex to reduce the volume of the abdomen and the sides must include at least four exercises of diverse nature.A circle is the execution of each movement on average thirty times.The training complex includes three to four circles.
7. When complying with these rules, a decrease in the volume of the abdomen and other parts of the body will take place at an adequate pace, without causing overloads and breakdown.These tactics are considered the most favorable, since it allows you to achieve the objective without overwhelming.

Gymastastae of the morning complex

Simple exercises to remove the stomach and sides must be done in the morning.This approach will show its effectiveness, since it will be the most effective in terms of reducing the amount of fat, since the active consumption of the energy reserve begins with old deposits.

Basic laughs

• The site for the use of this type of exposure will need soft;
• The legs must be maintained in a folded state, establishing them half a meter with each other;
• The hands can be removed under the back of the head, having previously pressed the fingers in the lock;
• Having inhaled, to raise the pelvic often on the surface of the floor;
• Having exhaled, you can finish the exercise returning to the original shelf.

The hands must be kept relaxed.This requirement aims to ensure that the body's pelvic part increases due to the effort of the anterior abdominal wall muscles.Three circles are required per day, one of which consists of twenty movements.

Increases in the lower extremities

• The surface under the back must be as hard as possible so as not to damage the lumbar region;
• The hands can be removed under the buttocks;
• The lower extremities straightened should be lifted in a space;
• When the legs are at the highest point, it is necessary to fix them in this state for five accounts, and subsequently also return to the basic position.

Three circles consisting of fifteen movements will be a fairly effective exercise to eliminate the stomach.It is necessary to try for the movements to fall in the rhythm of breathing, then the exercises will be as useful as possible.When the movements do not cause severe stress, the technique must be slightly changed: stop the legs not at the highest point, but a little lower.These stops will cause the maximum activity of the anterior abdominal wall muscles.

SCISSORS

• Lie down to the hard floor;
• The lower back must come into contact completely with the floor to exclude injury situations;
• Strain the muscles of the press;
• The legs must sustain the canopy in a straightened state;
• This provision will be considered initial;
• You must simultaneously move your legs in different directions: one above, the second down;
• Each leg does not trust the floor at the time of lowering it;
• The optimal height for the highest point of raising the legs is the angle of forty -five degrees;
• After adapting to this type of movement movements, it can be made more complicated: every time it has a leg for another, imitating the movement of scissors;
• A training circle is ten repetitions, three circles will be enough load in the initial stage.

The exercise of "scissors" favorably affects the state of the muscle layer in the stomach, especially below, where the most vulnerable area is located.

Rounds

In the most effective exercises to lose weight and this complex are also sideways:

• The exercise must begin in a standard position;
• For maximum efficiency, it is necessary to be in a semi -shower;
• The muscles of the press are taken to an active state, since we squeeze and raise the stomach;
We turn the body in the left direction, at the maximum turning point, we set the pose for a couple of seconds, then turn to the initial position;
• Turn the body in different directions, while the lower part does not move;
• The number of turns: up to thirty in each direction by circle;
• Such complex can be a transition from one exercise to another to give the body a break.

The turns can be combined with inclinations when the box leans in different directions from the initial position.This will help use the muscle layer in the problem area.

Plane

• Take a pose in a knee elbow position, the palms rest on a solid surface;

• The head is in a relaxed state, the face looks at the floor;
• When the muscle layer is stressed, the stomach is strongly thrown into the column;
• Lower the body in the lower position with a slow flexion of the hands in the elbow joints;
• The lower position must be registered thirty accounts;
• Next, it is necessary to improve the lower extremities, carrying out a soft transition to the following position;
• Delay for another ten accounts;
• Go gently to the initial grid, preparing for the next circle.

The bar and its derivatives are a good exercise to burn fat in the stomach.In a daily complex, it is necessary to make up to five circles, depending on the initial preparation.

EMPTY

The vacuum complex is legitimately called the most optimal exercise of the abdomen.The technique of its execution is simple:

• Inhale a large portion of air;
• Then push all the existing air of the lungs strongly;
• Simultaneously with exhalation, it is necessary to draw the abdomen, raising it to the ribs;
• Stop in such position for a period of ten seconds.

Over time, the duration of the moment of breathing retention should increase, this is a good indicator of the effectiveness of the methodology.

This complex is basic, therefore, it is suitable for people with minimal activity in terms of physical effort or without it. The frequency and duration of the elements must be installed individually.You cannot try to do the exercises immediately until the total loss of force: regularity and moderation are important in weight loss tactics.Then a good result will be remarkable through a small time interval.

Elements for the use of the house

The most effective exercises to burn fat in the stomach and the sides are suitable for use at home.It is impossible to say precisely the optimal figure for the quantitative repetition of elements, this must be calculated with an individual approach.The repetition of three circles when used each type of exercise is considered the best option.

Simplified exercises:

1. Walking in its place.For heat, you must walk still, lifting your knees as close as possible to your stomach.The amount of inhalation to leg elevators must be one to four.Such sequence will configure the body in classes.
2. Planck.The initial support is standard: in the elbows and socks.It is necessary to tighten and relax muscle fibers in the abdomen in turn, while it is advisable to make movements at a slow pace.
3. Pelvis raises.The situation for this type of gymnastics exercises is on the floor.It is necessary to lift the pelvis on the floor.The movement in the peak of the increase will be the most favorable implementation.
4. Mahi's foot.The training support is standard, the feet are close.You can lift the lower extremities previously, later and both sides.
5. Mahi with his foot lying.It is necessary to lie on one side and rest the lower hand on the head and do the upper support.The increase is not made quickly, at least ten movements.
6. Squats.There are two rhythm for the use of squats, slowly, in this case they will serve as an excellent warm and quickly complex, which will be a good cardiovascular training.

It is these exercises that must be done to remove the stomach at home.If you do everything regularly, experiencing a pleasant fatigue as a result, this will lead to excellent results.

Training complex using a hoop

Using a ring as a shell for the ability to practice at home, it is possible to reduce the number of fat deposits in the center of the body.Regular training that uses a ring replaces a whole training complex, since they support the muscles of the abdominal wall in good shape.In addition, when elements are performed with a hoop and other muscles of the body, they are in long voltage, which is well affected by the general tone of the body.

Fat burning classes in which it is necessary to use a hoop:

1. Yogual rotation.The initial stand is done according to the standard scheme: the straightened legs are close, the arms rise.For greater efficiency, you can connect your fingers on the lock and place it in the occipital region.To produce soft rotation by a hoop, it is considered a circle for a rotation performed.In total, such rotations should be in the eighties range.It is necessary to observe respiratory movements, since this is important.Each breathing must be accompanied by the tension of the press muscles.When the exhalation is performed, you must wait a few seconds before breathing.
2. The rotation of the planets.The initial support is also standard, however, for this type of load, it is necessary to slightly fix the legs, approximately half a meter.Circular movements take place in the direction from left to right.After establishing the normal rhythm of the circular movement of the hoop, it is necessary to begin to turn the body in the same direction.
3. Heavenly Strelka.This is the exercise of burning fat in the stomach is not easy in terms of long -term execution.The initial pose is passionate, the hands are lifted and closed in a lock.Aro rotation should have the greatest possible time to achieve the effect.
4. Static rotation.A fairly common exercise is more appropriate for cardiovascular training than for active fat burning.The initial support is the same, no strengthening is required.It is necessary to hold a rotating cover for a long time in the abdomen or slightly higher, following its breathing movements.You cannot avoid feet in the rotation process, all movements are made with pelvis movements.

Usually, a hoop is a good simulator for weight loss, but it still has its own contraindications.You cannot use the hoop during menstruation, pregnancy, immediately after the caesarean section.Liver diseases, kidneys and pelvic organs can be a serious contraindication for such classes.

Results

It is quite possible to reduce extra pounds using weight loss exercises, especially if possible to perform them without leaving home.A wide variety of complex programs will help you choose the most effective classes to choose your entire spectrum.You can obtain your own special training program, which will take into account individual characteristics and will focus on problematic areas.The only condition for successful weight loss is regularity, since with a great gap between classes, all the results achieved will disappear quickly.