Exercises for the weight loss of the abdomen and sides

Did you stop entering their favorite things that were at that time recently?There were ugly barrels, that's why confidence in their perfection disappeared?Every second faces this at different stages of life.Today, more than 60% of men and women around the world are not satisfied with what they see in the mirror daily, and look intensely options on how to deal with the problem of excess weight.

Do you want a flat belly and a beautiful waist?The exercises to lose weight of the abdomen and the sides are an excellent solution for those who dream of returning harmony.In combination with a balanced diet, it will achieve much faster and more efficient fantastic results, which will remain with you for many years.

Why the weight is growing

The lower fat volumes are a standard for anyone.It provides protection of bones and hypothermia organs, any effect from the outside.Excess deposits is already an occasion for anxiety.You can get rid of them with training and, for example, a captivated diet.But before developing an exercise program and determining with a dietary technique, you must know what the weight "up":

• Reduced metabolism.The greater a person becomes, the slower metabolism.It becomes much more difficult for the body digesting incoming foods, which gradually leads to a set of excess weight.Maybe you have noticed many times that your loved ones, friends eat a lot of fat, sweet, while the figure remains so thin, and you begin to enter, as in yeast, of any bun.This is due to metabolism, which is normal in the first case, and the reduced, in the second.
• Genetic predisposition.Scientists have shown that the presence of fat deposits in the body is directly related to human genetics.If relatives in the oldest line suffered a greater body weight, then it will have a predisposition to excess fat.
• A sedentary lifestyle.If it moves little, it does not commit any, even the smallest physical effort, then it will inevitably obtain at least a few kilograms that will be very difficult to deal with this schedule.
• Eating in excess.Any excess is the main cause of excess weight.In particular, if combined with a sedentary lifestyle, fat will accumulate several times faster.
• Incorrect posture.Constantly crouching, fat will gradually accumulate in the abdomen.To avoid this, you must constantly keep your back straight.
• Hormonal changes and failures.When a woman or man reaches adulthood, serious hormonal changes occur, several malfunction are not uncommon, which inevitably implies body weight.

Why is it important to exercise for a thin waist and a flat stomach?

It is important to remove the stomach and sides with the most effective exercises not only for a beautiful appearance.This is also useful for the health of the entire organism.There are some medical indications in which physical activity is vital:

• The threat of increasing cholesterol.With an increase in body weight, the percentage of blood cholesterol also grows.Its excessive content leads to poor health, occurrence and development of many serious diseases.
• The risk of stroke and heart attack.This applies to people who have reached the age of 40 with a body weight index more than 30. In this situation, the work of the blood vessels worsens, the load in the heart increases several times.All this in the complex offers additional risks, the probability of blows, heart attacks.
• Reduce circulation.Accumulated fats create an improved load in internal organs.As a result, nutrients are much worse, blood circulation slows down, which guarantees deterioration in good, increases cancer risks.
• Reducing immunity.Excess body weight leads to a slowdown of metabolism, a violation of hormonal history.The body weakens and becomes much more susceptible to several colds, viral diseases.

Effective exercises for weight loss and sides

The muscles of the abdomen and the sides form a peculiar "corsé".The work of other muscles that are on the back, the buttocks and the interior of the hips depend on their status.Only a compoundly compounding set will always keep the body in perfect condition.The results depend on the initial amount of fat deposits and human mood to reduce weight.

Before choosing adequate physical activity, it should be remembered that any motor activity in combination with a diet gives an integral effect and does not only affect the selected areas:

• Home training must be carried out regularly.
• Absolutely all parts of the body are involved.
• For greater effectiveness, a diet compiled competently.

We offer you the following exercises that will help at home to make the waist and stomach elastic and without a single fat.

Cramp

This is one of the most common movements that is very popular today.It is not considered the most effective, but the cortex is resolved significantly.If it combines it competently with dietary nutrition, it will very quickly notice the excellent result.

• We lay down on a soft gymnastic carpet.We fold the legs on the knees.It is imperative that even in a folded state, they stand evenly on the surface of the floor, with all their foot.
• We put our hands behind the head.
• We inhale deeply and begin to lift the upper body.Each increase is necessarily accompanied by exhalation.
• When lowering the body of the body, we inhale slowly.After the back is completely on the floor, we repeat the exercise again.
• We make 2-3 approaches of 10 repetitions.

Inverse turn

• We go with the back on the gymnastic carpet.
• We have the legs to be perpendicular to the floor, while the feet are completely on the surface.
• We put our hands through the body with the palms down.
• In the exhalation, lift the lower part of the body, bring the legs as much as possible to the chest, touching slightly and fixed for a couple of seconds.

• In inspiration, we fall into the initial position.
• We make three approaches with ten repetitions.

Oblique twist

This exercise resembles the classical twist, but with some adjustments.The implementation technique provides shoulder turns.

• We lie with our backs on the gymnastic carpet and take the initial position, which leads our hands to the neck.
• We fold the legs so that they do not touch the surface.
• We lift the upper body, while we turn the shoulder to the side.When the right shoulder turns is made, the left side remains in a constant and liar position.
• We repeat the movement for the left shoulder, similar to the right side.
• Repeat 12 times.

Twist

• We will lie and pull our legs (you can cross them).
• We perform the twisted body of the body, similarly classically.
• We breathe when we go out, we exhale when lifting.
• We make three approaches of 10-15 repetitions.

Planck with shifts

She is working significantly on her back, hips and press.

• We lay down in the initial position: the knees/elbows are found on the surface in the state of the bar.
• We ensure that the cervical region and column are placed uniformly.We look right in front of us.
• We lift our knees from the floor and place our feet on the socks.
• Therefore, we endure without 30 second movement.It is important that breathing is not difficult.
• We repeat the exercise for each side the same amount of time.If the physical form allows it, then it can be stopped in 1 minute.

Planck with a turn

• We go to the surface to the side.
• We transfer the weight of the body to the right elbow/ hand and the corresponding leg.It is important that the hand in a folded state forms a right angle.
• Put the left leg to the right.We hold the lower extremities evenly.Raise the hips of the floor.
• We cling to this way for 30 seconds.

Taches

If you have never performed exercises in the abdomen before, you must definitely carry out effective data attacks.

• We take a small step with the right foot and fold it.After the adoption of this position, the muscle tension is felt in the femoral part.
• We lift our hands right in front of us in parallels with the floor.
• We take a significant step forward with the left foot and sit slightly.The correct in this case remains behind, but with the increase in sock.
• The back when making a movement should be constantly uniform.
• We repeat the attacks.
• We make 15 repetitions in each leg.

Lead to the sides

• We get up straight.We lift our hands on your head and fold ourselves.
• We make inclinations to the right.Ideally, so that the torso bends as much as possible: the stretch of the left must be felt.We are fixed in an inclined position for 15 seconds.
• Carving back to the initial position.
• We make repeated inclinations in the other direction with the same delay for 15 seconds.
• As soon as it is customary to "delays", you can increase your time, for example, in 30 seconds.

"Empty"

This exercise is ideal for resolving the abdominal press.It is based on breathing.

• We stop on all fours, keeping in this position with the help of knees and elbows.
• We breathe deeply.At this time, the press must be as relaxed as possible.
• Exhale and simultaneously draw in our stomach, striving the press.
• We are still motionless for 30 seconds.
• We repeat in 2-3 approaches of 15 repetitions.

Hips increases lies

• We lay down, stretching your hands along the body, palms towards the ground.
• We fold the legs on the knees, placing the sides, without forgetting that the feet stop exactly on the surface.
• Slowly, slowly, lift your hips with your back.The rest of the body must continue to be immovable on the carpet.
• We fold our back a little and question the buttock muscles.We cling in this position for a few seconds, fixed.
• We return to the initial position.
• We repeat 10-15 times in several approaches.

How to choose physical exercises to lose weight and sides

Before starting to remove the sides and stomach, it is necessary to elaborate a program.It is unlikely that the thoughtless performance of the exercises give the desired effect.The training set is selected for each person individually, taking into account the characteristics of the body, the initial physical form and the parameters of the body.An experienced coach must deal with this problem.

To obtain a consultation, it is not necessary to visit Sports Halls, Fitness Centers.A training with a specialist is enough to be able to choose the right exercises and prepare a plan.It also shows the technique of performing some movements.

If there is no way to contact the coach, you can simply perform general exercises, for example, make charges in the morning.However, do not forget that there is not so many effectiveness.It is better to try to personally prepare a training plan, but with the mandatory accounting of the following factors:

• Medical indications/contraindications.For example, people suffering from osteochondrosis are better abandoned by exercises with acute movements.Patients with heart problems and blood vessels should abandon weightlifting, run.
• Goals.The higher the objective, the more complicated and effective the set of exercises should be.If you only need to eliminate a few kilograms, simple exercises will be enough in combination with a low carbohydrate diet.For a greater effect and the acquisition of athletic forms, it is important to do cardiovascular training and perform exercises for the press.
• Conditions.If you constantly go to the gym, then the opportunity to exercise using several simulators.Otherwise, it is necessary to select training that can be easily done at home with makeshift media.

Withdrawing the waist and stomach is not as difficult as it may seem at first glance.The main thing is to properly tune in and make a program that helps to quickly achieve the desired objective.And we will help you with this.