Dreaming of a silhouette tonic? In this article, some effective exercises for weight loss the sides and the belly to the house.
A flat stomach and missing on the sides — the dream of many girls, but this area lends itself to correction with the help of regular workouts. Exercises for weight loss belly and on the sides will help you get rid of the surplus, but it is important to follow the training system and to respect the principles of a healthy diet, for visible results.
The basic principles of training for weight loss belly and sides
- The intensity of the exercise depends on the parameters of form and of well-being.
- For those who have a lot of excess weight in the field of sides, and stomach, of the training must be with more cardio load, to burn fat.
- The activities of cardio for home exercise: walking, jogging, swimming, jump rope.
- Only the combination of cardio and strength training you will achieve the greatest result: cardio burns fat, and strength training exercises sway of the muscles and shape the silhouette.
- To achieve the greatest effect trains 3 to 4 times per week.
- Each week, increase the load strength of the exercise and the duration of the activities, cardio-training with a hula hoop.
- The result of the training depends on your efforts during training sessions and original volumes.
- Lose weight in a specific place of the impossible: in the course of the year to lose weight throughout the body, and removed a lot of groups of muscles.
- The the most effective exercises for the sides — it is the twisting of the envelope, the twist in the chassis and slopes. You need to exercise with great frequency, but without a load of extra work to burn fat, and not simply to increase the bottom of muscles, thus creating the excess volume. It is very important not to miss a workout with the many twists and turns and slopes, because it warms up and prepares the body to exercise for the sides.
The rules of execution of exercises for weight loss belly and sides to the house
- The most appropriate time for effective training — morning. Before breakfast or after 2-3 hours after her body is in perfect condition for fat loss.
- For weight loss in the area of the abdomen and the flanks need to practice without abatement, using only the weight of your own body, otherwise the risk of build muscle underneath a layer of fat, which is visually adds an excess of volume.
- Start and finish a workout with cardio that will replace you in the training.
- Exactly follow the instructions of execution with the alternation of the amplitude.
The warm-up before the workout for the sides and the belly
Release your body to the side
1. The feet shoulder-width apart, knees slightly bent.
2. Stretch the muscles of the abdomen, extending to the shoulders, the hands clasped together like to the level of the chest.
3. Do slow turns to the right with return to starting position, and then to the left.
4. Between the towers in the different parts — stop in the middle.
5. Do 10-15 rounds on each side.
The slopes of the
1. Stand up straight, feet at shoulder width.
2. Raises his arms up and cant box to the right.
3. Cant only the upper part of the body, make the legs straight.
4. Series the slopes of the hull in the parties in alternation.
5. Repeat the exercise 20 times on each side in 2-3 approach.
The inclinations of the front
1. Stand up straight, feet at shoulder width.
2. Start to drop the case down to touch your hands to the surface of the soil.
3. Do not bend the legs smooth and you return to the starting position, in order not to hurt the back.
4. Repeat the exercise 20 times in 2 sets.
Effective exercises for the sides of the house
The envelope or hulahup
The twist of the envelope available type of cardio, during the execution of which is not only burned calories, but prepares the muscles of the stomach and back. The hoop is indispensable, particularly for women, because it can form a silhouette svelte and emphasize the waist. This is one of the most effective exercises for weight loss the sides of the house. The rotation of the hoop will help get rid of the excess fat on the waist, if done consistently and for at least 10 minutes per day.
1. Stand straight with your feet together.
2. The hands match in the castle on the nape of the neck.
3. Cut the hula hoop with a low amplitude side to the other 88 times in each direction.
4. Try to hold your breath on the breathing, pulling in of the stomach.
5. The first week of training doing 88 of the rotational movements of each side to 2 approach, with each week increases the number of approaches on 2.
The mobile tablet
1. Lève-toi in the classic bar with an emphasis on the socks and elbows, the body must be straight without bending.
2. Keep the elbows directly below the shoulder joints.
3. Lift the pelvis toward the top, forming the body of the hill, the feet do not bend in the knees.
4. Delay the highest point of 5 seconds, and then return to the starting position.
5. Repeat the exercise 10 to 15 times.
Curl seated
1. Sit down on the ground, the legs bend knees, feet greenhouse to the ground.
2. The case leads back at 45 degrees.
3. The bottom of the rounded back, the coccyx is retracted.
4. Tends to press and bend the elbows.
5. Rotate body and the elbows on the sides.
6. Repeat the exercise 30 times in 3 sets.
Curl lying
1. Lay down on the floor, hands light to the hand, the palm of the greenhouse to the ground.
2. The shoulders not to tear off the floor legs, and stands up vertical and bend knees to a 90-degree angle.
3. Between the knees keep a little distance.
4. Bent legs bottom side of the floor, but not touch her, and the basin and keep it on the weight, and not to tear off shoulders off the surface.
5. Return legs to starting position.
6. Repeat the same thing on the other side.
The gateway
1. Lie on the ground, the direct box, and the legs are one below the other.
2. Put down the hand on the elbow and lean.
3. It turns out deflection of the hull side.
4. Pick up the basin of the soil, recovery housing education flat line.
5. Intensifiers of weight between the support of the hand and foot of the supporting leg.
6. Lift the head and look forward.
7. Try to survive in such a position is not less than 30 seconds. Each week of training increases this is the time of 30 seconds.
The boat
1. Sit down on the ground, simultaneously lift hands and feet to the ground, trying to fold it in two.
2. Were in this position for as long as possible.
3. Not strain the neck, like members exactly.
4. Repeat 10 times, trying as much as possible to stay on the weight.
The flexing of the hull
1. Lay down on the floor, legs folded knees, hands, scarf with a chain to the head.
2. Check out our enclosures, ground and reach elbow to opposite foot.
3. Linger at the point of contact and return to the starting position.
4. Let the touch in alternation.
5. Repeat the exercise 20 times on each side, 2 of the approach.