To lose weight, it is necessary not only to stick to proper nutrition, but also to exercise.As you know, in the abdomen, the fat layer is quickly formed and burned more difficult than in other parts of the body.But the permanent classes developed by fitness trainers will do their job.There are effective exercises for weight loss and sides.Only regular training will help to find beautiful shapes and get rid of excess fat.
What muscles need to be pumped to get rid of fat on the stomach and hips?
If you know which muscle groups are located in a particular part of the body, it will be easy to develop a set of effective weight loss exercises and sides.
Such muscles are located on the stomach and on the side:
- Sloping- passes from the lateral surface of the rib to the abdomen, works with tilting and turns;
- Tilt- is located below the outer sloping muscle, participates in angles, slopes;
- The transverse is deep- passes from the back from the inside of the rib to the stomach, participates in twisting;
- straight- riding on the abdomen on both sides of the midline, contributes to the bend of the body forward.
General rules for all exercises
Despite who exactly perform exercises for weight loss, belly, sides, hips or something - a man, a woman, a girl, a child or a teenager - so that they are effective, you have to stick to such general rules:
- The training must necessarily go on an empty stomach when the body is relatively long without energy nutrition.
- Physically.Exercises for weakening the abdomen and sides are not performed with dumbbells and other weighing 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 do daily at the same time.
- Gradually, the number of repetitions of the set of exercises should be increased.
- Usually, after the lesson, there is a little fatigue - simple and light home weight loss exercises and sides also make the muscles work, which proves their effectiveness.
Note!It is enough to train 3-5 times a week, but daily hours 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, making small relaxation breaks.
A complex of exercise for weight loss and sides
What are the most effective exercises for weight loss and sides?The complex consists of 10 exercises that are designed to perform a house, although you can take 3-5 exercises from the complex for the first time.They are simple and light, do not require the use of simulators suitable for people without special physical fitness.To better understand the technique of implementation, the scheme of their implementation can be downloaded to the computer or watch a video online.
Note!Fitness coaches recommend that they handle the morning, which contributes not only to weight loss, but also by rapid awakening.
It is recommended to perform a slightly 5-minute heating before each training.Its purpose is to prepare the muscles for upcoming loads.To perform a warm -up, you can use the simplest exercise, such as walking on the spot, inclinations, etc..
Basic elevations
The exercise is performed as follows:
- Lie on your back, bend your legs in your knees, place your shoulders on your width.Road hands behind your head.
- Lift your pelvis, tearing it off the floor as high as possible, rising to socks.
- Hold for a few seconds and lower your pelvis to the floor.
Note!When performing this exercise, you do not need to raise your hands with your pelvis.
"Scissors"
Scissors - one of the best exercises for weight loss not only the abdomen and sides, as well as the legs:
- Lie on your back, stretch your hands on your body.
- Raise both legs so that they form by below 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 done as follows:
- Lie on your back, bend your legs in your knees.Hands behind the head bent at the elbows.
- Alternatively tighten the left and right elbow to the opposite knee.
Exercise can be performed until the muscles get tired.
Leaning
Such an exercise will help you quickly get rid of fat from the side, but it is also used for weight loss.It is done upright:
- The legs are wider than the shoulders, the knees are bent.The body is half in the squat.The hands are closed behind the head, the back is straight.
- Stretching the muscles of the press and pulling your stomach inwards, slowly tilting the body left and right.
Initially, the slope is slow, but gradually the speed increases to the optimal level.
Simple exercises are presented for the weight loss of the abdomen and sides.Even the child will be easily mastered, not to mention an adult with a minimum level of physical fitness.
"Planck" and "Half"
It is a little more difficult to perform the "bar" and "half of the bar", although these exercises are quite effective and are used not only for weight loss on the abdomen and sides, but also for the reinforcement of the back.From the photos you can easily understand how to do them.
"Planning the half"
To perform this exercise, you must do the following:
- Stand four in the dog's posture.Palm and knees rest on the floor.The gaze is directed down.
- Draw the stomach and slowly lift the body, rounding your back.Hold for 30 seconds.
- Return to the starting position.
"Mobile bar"
Performing the Planck exercise is much more difficult than half a bar.Despite the obvious simplicity, it is quite difficult to do, as there is a large load on the back muscles.
- You should stand in a simple "bar", resting on the floor and socks of your feet.The body is held straight, the back is flat.
- Lift the body to the maximum possible height.Ideally, it turns out to be a hill, the tip of which is the ass.
- Then return to your original position.
Note!The regular band has high efficiency.According to experts, it is enough beginners to survive in such a posture in just a few seconds, gradually increasing the time.If there is a back pain during the hours, it should be stopped immediately.
"Jogging" rotation
You can use the Hulahup training process, which is also an excellent means of weight loss in the waist.When rotated, the hoop strengthens the abdominal muscles, removes fat from the side, strengthens the press.As a result, the athlete acquires a slender and toned body without signs of cellulite.
The results of the studies have identified the 3 most effective exercises for weakening the abdomen and on the side with a hoop.They can be done separately or in one complex.
Note!Before studying exercises using a hoop, you need to learn how to twist it on your stomach in a standard way.
To rotate the hoop this way, the following will be needed:
- Take the starting position: standing evenly, your feet together.
- The arms bent at the elbows are closed behind the head.
- Bend Hulahup, performing a smooth round pelvis.Exhale, draw the stomach, inspiration - relax the muscles of the press.
"Returning the planets"
This method of rotation of the hoop is more complicated than the previous one.You will need to perform such a sequence of actions:
- The legs are shoulder width, arms behind the head, but are not connected to the castle.
- Bend Hulahup, gradually rotating the body around the axis in the direction of rotation of the hoop.
Sloping
Only a physically durable person can perform this exercise as it requires diligence:
- The legs are shoulder width, the arms are closed in the lock, straight, in front of the chest.
- Bend one leg slightly in the knee, bending over the body and rotating the body in this direction.Twist the hoop.
- Replace your legs and rotate Hulahup again.
Breathing exercises for weight loss and abdomen
In addition to physical, breathing exercises are used to lose weight on the abdomen and sides, which can even be performed.There are 2 types of technologies: 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 exhale with deep breath, then exhale and breathing holds for 10 seconds.It is during the period of retention of breathing that a simple exercise is recommended.
Oxycis
The oxycis technique does not imply sharp exhaustion.They are replaced by short "Before All".You need to take a deep breath, then make 3 small "do-the-head", exhale deeply and perform "up to" three times.Thanks to the oxycis technique, hair, abdominal abdominal muscles work.
Staying always thin is quite simple if you stick to proper nutrition and combine it with exercise.Regular workout will help get rid of fat deposits even the stomach and sides.The waist will become thin, the stomach tightens, and the press is firm.