The best exercises to lose weight and sides

We carry an article that examines the exercises for the weight loss of the abdomen and the sides.You will learn how physical exercises contribute to the process of losing weight and which are better than diet or hunger.Read how to take the choice of exercises and what personal characteristics take into account.And also familiarize with some basic and effective exercises that can easily work at home on their own.

How exercises contribute to weight loss

The exercise plays an important role in the fight against excess weight and obesity for the following reasons:

• Physical activity contributes to the burning of active energy, which is formed from fat deposits.And this leads to the mobilization of fat and a decrease in its amount in the body.

• When a person sits with a low diet in heats, The body, to maintain energy reserves, includes a protective physiological reaction that blocks weight loss, especially if the diet is too exhausting and a person sits on it for a long time.With physical activity, this does not happen, and the weight is lost much faster and more efficiently.

• Physical activity stimulates the sympathetic parts of the nervous system and increases the metabolism rate.In this case, the amount of energy consumed by the body is consumed, and this leads to weight loss.
• It is also worth noting thatRegular charges improve physical and psychomotional mood, make a person active and vigorous, and life is much more interesting and brilliant.

How to choose the best exercises for you

To choose the right exercises for themselves, experts recommend taking into account the following characteristics:

• If you want a thin waist, you must reject the inclinations with additional load.This exercise contributes to the intensive growth of the oblique and lateral muscles of the press, so the waist will increase in size.Such exercises are quite suitable for types that wish to increase their bodily proportions than for girls.

• Council classes are considered effectiveIn the struggle with excessive fat in the abdomen, but there is a danger that it is not forgotten: the constant classes with a hoop cause an omission of the pelvic organs.
• If you decide to make turns to the sides with additional weighting, you cannot make sudden movements in the process of performing the exercise.

• Circles with excess kilograms in the stomach and the sides will help load cardio.Such exercises improve metabolism, and this contributes to intensive burning of fat deposits.It is also worth giving preference to intervals loads.
• It is also recommended to combine physical exercises with additional loads.
• In the process, it is necessary to control the load in the oblique muscles of the press, it should not be excessive.

The best exercises

There are several sets of exercises that allow you to make the waist thin and beautiful.

Cramp

The most famous can be legitimately called Twisting in the press.

• To do it, you must go to bed on a flat surface or carpet and fold your legs on your knees (the feet should be located on the floor).
• Bring your hands behind the head, breathe deeply, arrances the body of the floor and throw them at your feet.
• Then exhale and sink back to its original position.
• It is recommended to make 10 repetitions of 2-3 approaches.

Inverse turn

• To do this, lie on your back, bend your knees and place your feet on the floor.
• The hands place along the body.
• Now it is necessary to lift the legs in such a way that the hips eventually feel perpendicular to the floor, and the knees move towards the chest.
• When you tear your legs from the floor, you must exhale, and when the legs are placed on the floor, inhale.
• It is recommended to make 10 repetition approaches 3.

Oblique twist

• It is necessary to go to bed on a uniform surface, place the hands behind the head and fold the legs on the knees so that the feet do not touch the floor.
• Now you must raise the case, stretch to the left knee with the right elbow.The left side of the body must remain on the floor.
• Repeat the movement on the contrary: reach the right knee with the left elbow so that the right side of the body remains on the floor.
• In an approach, you must do at least 15 repetitions.

Plancho

This, at first glance, is a simple exercise aimed at the work of the press muscles, hips and lower back.

• Take the position on the floor so that the elbows, knees and fingers rest on the floor.
• The neck and column must be built on a line, and the look goes forward.
• Then it is necessary to start the knees of the floor and be in this position for 30 minutes.It is important that breathing is ordinary.
• After that, you can go to the side of the sidebar and perform the exercise on each side of 30 seconds.
• Take the position again so that the feet and palms rest on the floor.
• Move the severity of the center to the right side of the body.The right hand must bend at right angles.
• Place the left leg to the right, holding straight legs, lift your hips.

• In this position you must have 30 seconds.In the future, you can meet the plan for 1-2 minutes.
• Repeat the exercise for the other side.

Stocy with body turns

This exercise is perfect for beginners.

• Take a step forward with the left foot and bend in the knee.This will stretch the muscles of the right thigh.
• Extend your hands in front of you to settle in parallel to the floor.
• After the warm, again step forward with your left foot and sit in an imaginary chair.The right leg must remain behind, and the finger touches the earth.In doing so, you can first leave your back straight and then turn shifts with the body.
• Make such a foot an attack.
• You can repeat movements 15 times.

Earrings in different directions

• To perform the exercise, it must become straight and assemble the legs.
• Raise your hands and bend on your head.
• Tilt your body as much as possible and keep this position for 15 seconds.You must feel stretching on the right side of the body.
• Return to the initial position.
• Repeat the exercises, tilting the body to the right.
• In the future, you can increase the time and maintain the position of 30, 45 and 60 seconds.

During training, you can do another interesting exercise that perfectly strengthens abdominal muscles.

• To execute, you need to become four legs.

• Relax the press and breathe deeply.
• Exhale and, exhaling, strain and draw your stomach well.
• In this position, you must hold the stomach for at least 15 seconds.

Tips for better efficiency

For training to be effective, it is necessary to meet the following recommendations:

• It is necessary to gradually increase the intensity of physical effort.In the presence of regular classes, the body not only adapts to the load, but also becomes more resistant.Therefore, it is recommended to include execution loads, cycling or power at least once a week.This will help to burn excessive calories and improve metabolism.

• Give preference to classes in fresh air.This contributes not only to weight loss, but also to cure the body as a whole.
• It is important to plan classes.This will allow you to prepare in advance and start the exercises on time.After all, for this it is necessary to decide on clothes, shoes and water supply.Many use appropriate music for training, which is also better to prepare in advance.
• Enforcing paper in weight loss has nutritionTherefore, it must also be adjusted.For example, experts recommend introducing more vegetables in their diet, including a Croak, which allows the body to recover faster after training and bitter chocolate.It is also important to drink enough clean water (at least 2 liters per day).

• Do not neglect the scum.Before the main training, it is necessary to heat the muscles.This will minimize crepanure and possible tissue injury.And after class, it is recommended to make muscle stretch marks.
• Do not get distracted by conversations during this period.It is important to concentrate on the classroom, make them correctly and with the maximum return.This is especially true if you are dedicated to a group of similar people.
• It is important not only to adjust the diet, but also to ensure normal vacation and sleep, during which the body can relax and recover.

• If it is difficult for you to choose exercises yourself, it is better to seek help from a coachWho can offer an adequate and effective complex, taking into account its characteristics and desires?And the most important thing is constancy.It is better to dedicate 20 minutes a day to the exercises than to do nothing.This is the most difficult, especially at the beginning of the road, when a person faces unpleasant sensations after classes and fatigue.

How fast and how much can you lose weight

It is very difficult to talk about specific numbers, because the result depends on the choice of physical exercises, frequency and intensity of training, as well as the lifestyle that will lead during this period.AlsoThe individual characteristics of the body cannot be excluded.

Exactly one thing: if training is constant and intense, the changes will be notable in a week: good, the state of the body and body muscles as a whole will improve.In this way, you can lose up to 4 kg per month, which means that the waist and sides will become less.

Pay attention!The main thing is desire and constancy.And for the result to be even more effective, you can walk and focus on cardiovascular load.