To lose weight, it is necessary not only to respect good nutrition, but also to play sports.As you know, in the abdomen, the fat layer forms quickly and is burned more difficult than in other parts of the body.But the persistent classes developed by fitness coaches will do their job.There are effective physical exercises for weight loss and sides.Only regular training will help find beautiful forms and get rid of excess fat.
What muscles should be pumped to get rid of fat on the stomach and hips?
If you know which muscle groups are located in a certain part of the body, it will be easy to develop a set of effective exercises to lose weight and sides.
These muscles are located on the stomach and the sides:
- External oblique- pass from the side surface of the coast to the abdomen, works with the inclination and the turns;
- Inner inclined- is located under the external oblique muscle, participates in corners, inclinations;
- The transversal is deep- Go from behind from the inside of the coast to the stomach, participates in the torsion;
- right- wrinkles along the abdomen on both sides of the midline, contributes to the turn of the body forward.
General rules for all exercises
Despite who will perform exactly exercises to lose weight, abdomen, sides, hips or anything else - man, woman, girl, child or adolescent - so that they must be observed with such general rules:
- Training must necessarily go to an empty stomach when the body is relatively long without energy nutrition.
- Physical.The exercises to lose weight of the abdomen and sides are not carried out with dumbbells and other weighting agents, the load is carried out due to the movement of the body.
- If you have chosen simple and easy weight loss exercises, it is advisable to get involved daily, at the same time.
- Little by little, the number of repetitions of all the exercises should be increased.
- Normally, after the lesson, a little fatigue is felt - simple and light house exercises to lose weight and the sides also make the muscles work, which proves their effectiveness.
Note!Just train 3 to 5 times a week, but daily lessons will give more efficiency.The optimal number of movements for each exercise is 25-30.It is advisable to repeat them at least 3 times, taking small breaks to relax.
A complex of physical exercise for weight loss and sides
What are the most effective exercises for losing weight and games?The complex consists of 10 physical exercises designed to perform a house, although for the first time, you can take 3 to 5 exercises from the complex.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 their execution can be downloaded to the computer or watch an online video.
Note!Fitness coaches recommend doing in the morning, which contributes not only to decline the weights, but also by a quick awakening.
Before each training, it is recommended to perform a small 5 -minute warm -up.Its objective is to prepare the muscles for the upcoming charges.To perform a hot-up, you can use the simplest exercises, such as walking on site, inclinations, etc.
Basic increases
The exercise is carried out as follows:
- Lie on your back, fold your legs in your knees, place your shoulders on your width.Return your hands behind your head.
- Lift the basin by tearing it off from the ground, as high as possible, lifting towards the socks.
- A NOCK for a few seconds and lower the pool to the ground.
Note!When you do this exercise, you don't need to raise your hand with the basin.
"Scissors"
"Scissors" - One of the best exercises for weight loss not only abdomen and sides, as well as legs:
- Lie on your back, stretch your hands along the body.
- Lift the two legs so that they form with a floor of about 45 degrees.Place them at different levels (one above the other).
- Perform in the air of movement, such as scissors.
"Lokot-Kollo"
This exercise is done as follows:
- Lie on your back, fold your legs in your knees.Hands behind the head, leaning in the elbows.
- Alternately tighten the left and right elbow to the opposite knee.
The exercise can be carried out until the muscles are tired.
Inclination
Such an exercise will help quickly get rid of fats on the sides, but is also used for weight loss.It is done standing:
- The legs are wider than the shoulders, the knees are folded.The body is half in the squat.The hands are closed behind the head, the back is straight.
- Stretch the press muscles and pull your stomach inward, slowly to tilt the body to the left and right.
At the beginning, the inclinations are carried out slowly, but gradually, the speed increases at the optimal level.
Simple exercises for the weight loss of the abdomen and sides are presented above.Even the child will be easily mastered, not to mention an adult with a minimum level of physical training.
"Planck" and "Half"
It is a little more difficult to perform the "bar" and the "half of the bar", although these exercises are quite effective and are used not only for the weight loss of the abdomen and the sides, but also to strengthen the back.According to images, you can easily understand how to do them.
"Plan half"
To perform this exercise, you must do the following:
- Hold on all fours in the installation of the "dog".The palms and knees rest against the ground.The gaze is directed downwards.
- Draw the stomach and slowly lift the body, turning your back.Damile for 30 seconds.
- Back to the starting position.
"Mobile bar"
Performing the "Planck" exercise is much more difficult than the "half-bar".Despite the apparent simplicity, it is quite difficult to do it, because there is a large load on the back muscles.
- You have to stand in an ordinary "bar", resting on the ground and leg socks.The body is held straight, the back is flat.
- Lift the body to the maximum height possible.Ideally, it turns out that a hill, the top of which is the buttocks.
- Then come back to its original position.
Note!An ordinary bar has great efficiency.According to experts, it is enough for beginners to survive in such a pose for a few seconds, which gradually increases time.If during lessons, there is pain in the back, it should be stopped immediately.
"Jogic" rotation
You can use the HulaHUP training process, which is also a great way to lose weight at the waist.When in rotation, the hoop strengthens the abdominal muscles, eliminates fats on the sides, strengthens the press.Consequently, the athlete acquires a slim and tonic body without signs of cellulite.
The results of the studies have determined the 3 most effective exercises to lose weight of the abdomen and sides with a hoop.They can be carried out separately or in a single complex.
Note!Before studying the exercises using a hoop, you should learn to twist it on the stomach in a standard way.
To rotate the hoop in this way, the following will be necessary:
- Take the starting position: standing evenly, legs together.
- The hands folded on the elbows are closed behind the head.
- Turn the Hulahup, making a smooth circular pool.On the expiration, draw the stomach, inspiring - relax the press muscles.
"Rotation of the planets"
This hoop rotation method is more complicated than the previous one.You will have to perform such a sequence of actions:
- The legs are separated from the shoulder, hands behind the head, but are not linked to the castle.
- Turn the Hulahup, gradually turning the body around the axis in the direction of the hoop rotation.
Rotation of a hoop with slopes
Only a physically robust person can do this exercise, because they require zeal:
- The legs are separated from the shoulder, the hands are closed in the lock, right, in front of the chest.
- Fold a leg slightly in the knee, leaning over the body and turning the body in this direction.Twist the hoop.
- Change the leg and turn the Hulahup again.
Breathing exercises for weight loss and abdomen
In addition to those physical, breathing exercises for weight loss of the abdomen and sides are used, which can be done even seated.There are 2 types of technology: bodyflex and oxycise.
Bodyflex
The first technique is designed to enrich oxygen in places where you have to get rid of excess fat.To do this, you must expire with a deep inspiration, then a clear expiration takes place and the breathing is 10 seconds.It is during the breathing maintenance period that it is recommended to perform a simple exercise.
Oxyize
The Oxycise technique does not imply exhaustion virs.They are replaced by short "forewords".It is necessary to take a deep inspiration, then to make 3 small "Do-the-the-thead", to exhale deeply and to play three times "to go out".Thanks to the Oxycise technique, the oblique and abdominal abdominal muscles work.
Still always thin is quite simple if you adhere to good nutrition and combine it with physical effort.Regular training will help get rid of fat deposits even on the stomach and sides.The size will become thin, the stomach is tightened and the press is solid.