9 methods and effective exercises to lose weight, sides, waist, hips and buttocks.The problem of excess weight is relevant for both men and women, and is the only difference that women are more concerned about their external attraction.We will consider the methods applicable in the home that will allow it to be in the center of enchanted looks and have a thin and tight figure.
The causes of fat
The most common causes of fat and extra pounds are:
Inadequate nutrition.
To have a slender and beautiful figure, it is necessary to avoid fatty food and, especially, sweet.Artificial sugar, which is added abundantly to SDOBA, cakes, soft drinks and other high -heat products, is poorly absorbed by the body and almost immediately passes to fat deposits in the stomach, sides, hips and buttocks.
Therefore, include more fresh vegetables and fruits, cereals in your diet, drink a sufficient amount of clean water, green tea or medicinal herbal decoctions.For example, for the preparation of the diet and, at the same time, the tasty dishes, the pumpkin, the apples, the Sarracene wheat, the bran, the bulgur, the kefir, the honey in moderate amounts and other healthy products are perfectly adequate.
A sedentary lifestyle.
In the modern world, people spend more and more time on the computer, at home and at work.Hypodinamia contributes to fat deposition in problematic areas.Therefore, to bring yourself in good physical form, include in your lifestyle:
- Walks in fresh air,
- run,
- Cycling
- ski
- riding
- Fitness classes at home or at the gym,
- Yoga exercises for weight loss, spine and healthy posture.
Genetics and metabolic processes
The inheritance and speed of the body's metabolic processes also play an important role in the proportions of the figure and the tendency to fat deposits.A certain amount of fat in the abdomen is normal, performing the function of protecting the organs of life.Only excessive obesity and metabolic rate too low is dangerous.Most people have a place to have common and unbalanced nutrition and an irregular lifestyle, too inactive.As a solution to this problem, home exercises for weight loss and alternative methods, which we will consider more thoroughly, are perfect.
Effective exercises for weight loss and sides
A complex of the most effective exercises for rapid weight loss will help to be in excellent form.Remember that a good effect will be achieved only with its regular use.Exercises to alternate with each other are recommended for a complex for daily for at least 10-20 minutes.
1. tear a hoop to lose weight
The hoop is also known as Hulahup and, perhaps, this is one of the fastest and fastest ways to lose weight.The crooked rings are plastic and ordinary massage.One and the other are effective.Special nozzles are added from the inside to the massage ring, so that the volume of the abdomen, the sides and the waist decreases faster.But then it is recommended to use a massage ring directly on the skin, without clothes underneath.If the ring turns through clothes, then the usual option is quite suitable, it is easy to buy it in the sporting store store.It is recommended to twist the ring in turn in both directions, ten minutes.
2. Swimming
This is one of the most powerful and useful ways to lose weight.Swimming not only eliminates kilos of more, but also strengthens the muscles of the abdominal press, back, heart, arms and legs, develops the respiratory system and resistance.Swimming is an excellent tool to cure the entire organism.Of course, it is better to swim in a clean pond with natural water, but if this is not close, then swim in the pool is also adequate.Do not forget that you visit it with special glasses and a hat, you must also shower before and after training.The maximum effect to lose weight and strengthening of the abdominal muscles, the sides, the back, the hips, the buttocks and the legs are achieved when swimming with fins.
3. Press supply
If you do not want to swim, or not such an opportunity, you can remove your stomach by downloading the press at home or in a fitness club.
How to correctly download the abdominal press?
This exercise is easy to do at home.
TO).Lie down mouth, the hands can be folded with the palms on the back of the head or simply stretch along the body.When you are just beginning to participate, it is better to download the press alternately: for example, the first changes are made up and down with the right foot 10-20 times, then with the left.The second leg can be folded in the knee and press towards the body to use other muscle groups.Supply of the abdominal press, completely lying on the back: the lower abdomen is to a greater extent;If you raise the body, then the load goes to the top of the abdominal press.The higher the changes and the amplitude of the movements, the more the muscles of the abdomen, the sides, the legs and the buttocks are more resolved.Making swings at the same time with both legs, the load increases significantly and the effect becomes more remarkable.The load must be moderate, after the classes you need to feel vigor, a wave of strength and a good muscle tone.Then you have worked correctly.
B).Lie on a flat surface.Then lift your legs straight for about 30-35 degrees and in this position it is kept in 7-30 seconds.Under, take a break a bit and do a few more times.
4. Press the side muscles of the body
Regulation: lying on the side, on a soft and dense carpet for physical condition or yoga.Make a hand at the top, the emphasis on the floor with the palm of the hand.Based on the second.The leg, which is on the floor, can be folded slightly on the knee for a better stop.The second foot, straightened, is done by swings, 10-25 times.Simultaneously with the partner, you can lift the body, then more muscles are resolved.Similarly, do it with the other foot.
To increase the effect, it is recommended to diversify swings:
- Not only with a straight foot up, but also backwards, the side muscles of the thigh and the rear will be strengthened, including the buttocks.
- Repeat the same swings with a folded foot on the knee: up and down, after one side.Make both legs alternately.
5. Exercise - Bicycle
It is another exercise in the press, it can be done right in bed, waking up in the morning.The "bicycle" is done by lying: he lifts the body and leans over the folded hands in the elbows.He lifts his legs with about 45-90 degrees and "pedaling" in the air.Repeat rotations with two legs 8-12 times.When the press muscles are strengthened, gradually increase the load.The lower the angle of inclination, the greater the load and the effect of strengthening the abdominal press is more pronounced.
Domestic exercises for weight loss
To achieve a greater result in pumping muscles and get rid of fat faster, you can include other exercises in the complex.
6. Exercise - Bar
Almost all muscle groups are resolved: arms, legs, hips, buttocks, abdomen, back, neck.Therefore, it is useful to practice the "bar" for men and women to form a thin body and strengthen the muscles.To start: Lie on a carpet for classes, face down.
Fing the socks and lift the body, supported by the hands of the brushes to the elbows.The body must be kept parallel to the surface, the head is at the same level with the back.
Add an end of a few seconds to 1 minute.By habit, the body can start shaking, this is normal.If you are just beginning to participate, you can reduce the time of 20 s and gradually increase the load.When the muscles are strengthened, you can complicate the exercise of the bar adding torsion.In the high position, turn the body alternately to the sides: to the right and left.Weld for a while with each turn.
Yoga Yoga Exercise - Asanas
7. Exercise "Bomb"
Standing, shoulder legs, separation width.The glasses turn a little inside;Then the body weight is redistributed from the heels to the front of the foot.Fold a hand and feel the biologically active point in the ribs, about 20 cm below the armpit with your fingers.The other is to lower and feel the baht on the side of the thigh, about 20 cm over the knee.In some places, the bat will pronounce pain when pressed.
Next, the "pump" exercise is carried out, balancing the body to the right and left with an alternative increase and lowering your hands and touching with the fingers to biologically active points (BAT).By bowing the body to the right, the left hand bends and plays with the fingers in the bat in the rib region, the right hand, under the bat in the knee, from the side.The slope to the left, on the contrary, the hands change place: the right, up, the left, down, hits the leg.The "pump" exercise strengthens the muscles of the sides, the abdomen, the back, the hands.It contributes to the formation of an adequate posture, so the spine actively participates in the slopes.
8. Asana "Luke"
Lying on the stomach, take the legs, bending them by knees and grabs the ankles.Then, double on the back for the hands to stretch, the legs rose a little.You will get a pose that resembles an arc to shoot.
To improve the effect, you can make several balances on the stomach.After that, lower your legs, with your hands you can continue to hold them by your ankles.Remove a little and repeat the exercise several more times.
Asana's regular "Luke" practice strengthens and touches the stomach, as well as very useful for the spine.This exercise is recommended for men and women as daily practice, or at least weekly.
Alternative ways of getting rid of fat and edges
Those who do not want to run out with exercises can resort to the help of weight loss tools.With all their diversity, these funds are divided into external and internal use.
To enter, several biologically active additives are used: dietary supplements, before use, it is better to consult a doctor, which means they are more suitable for you.
- Fat cells break down,
- Contribute to the normalization of metabolic processes,
- Plant extracts are used to help burn excess fat.
Bad helps a person to bring weight to normal without unnecessary efforts, but it is still better to achieve a maximum and stable effect in combination with physical activity.
9. Underwear correction
Another effective and completely safe tool to lose weight without unnecessary effort is the adjustment of clothing with nanocamia active bio -Christal technology.This technology is revolutionary in the field of underwear, at its base, a unique development has been created: cosmetics.
The technology of active biocrystals allows not only to get rid of unnecessary volumes and kilograms, but also successfully combat cellulite, which is another key advantage of this method.In fact, there are not many means and ways to get rid of cellulite;This is quite difficult to eliminate the problem.
Good luck with Nanocamika:
- Improves metabolic processes in tissues,
- Accelerate lymphatic drainage
- Makes the skin soft, torque and hydrated,
- "Orange Crust" softens significantly and disappears,
- Comfortable for the body: there is no effect of a sauna, a bathroom or steam room, such laundry does not elevate the body, but creates a comfortable dry heat.
- Correct the figure: externally it looks remarkably thinner and more attractive.
- Reduce excess volumes to 10 cm in the circumference of the waist and hips, according to the results of the investigation and numerous fans of this brand.
High -quality patented textiles, with a microkeromic fabric in the fabric in the Nanural, on this principle of action there are many falsifications, mainly from China.Therefore, if you really want to obtain the maximum and tested effect.By the way, they are excellent for sports, improving the effect of exercises for weight loss and sides.Also very comfortable panties with high waist are very comfortable, which not only relieves extra pounds and cellulite, but also makes the figure much thinner.
In this review, we try to present the most effective means for weight loss today.Everyone can choose the most optimal option for themselves.
We want it to be in excellent physical form and look 100%!