9 effective methods and exercises to lose weight, sides, life, hips and buttocks.The problem of excess weight is relevant for men and women with the only difference that women are more worried about their external attraction.We will consider the methods applicable at home that will allow you to be at the center of the happily looks and to have a streamlined and fit figure.
The causes of fat
The most common causes of fat and extra kilos are:
Improper nutrition.
To have a slender and beautiful figure, you need to avoid fatty and, above all, sweet food.Artificial sugar, which is abundantly added to Sdoba, pastries, soda and other recaloric products, is poorly absorbed by the body and passes almost immediately in fat deposits on the stomach, sides, sides and buttocks.
Therefore, you include more fresh vegetables and fruit, cereals in your diet, drink a sufficient amount of clean water, green tea or decoctions of medicinal herbs.For example, for the preparation of the diet and, at the same time, tasty dishes, pumpkin, apples, buckwheat, bran, bulgur, kefir, honey in moderate quantities and other healthy products are perfectly suitable.
A sedentary lifestyle.
In the modern world, people spend more and more time on your computer, home and work.Hypodynamia contributes to the deposition of fat in the problems.Therefore, to bring you in good physical shape, include in your lifestyle:
- Walk in the fresh air,
- race,
- Cycling
- ski or
- ride
- Fitness lessons at home or in the gym,
- Yoga exercises for weight loss, healthy vertebral column and posture.
Genetics and metabolic processes
The legacy 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 on the abdomen is normal, performing the function of protecting the life organs.Only excessive obesity and too low metabolic rate are dangerous.Most people have a place to have too much and too unbalanced nutrition and an irregular lifestyle, too inactive.As a solution to this problem, domestic weight loss and alternative methods, which we will consider further, are perfect.
Effective exercises for weight loss and sides
A complex of the most effective exercises for rapid weight loss will help to come into excellent shape.Remember that a good effect will be obtained only with their regular use.It is recommended to alternate the exercises so that perform a complex daily for at least 10-20 minutes.
1. Increase a circle for weight loss
The circle is also known as Hulahup and, perhaps, this is one of the fastest and most effective ways to lose weight.The tortuous circles are in plastic and ordinary massage.One and the other are effective.The special nozzles from the inside are added to the circle of massage, so that the volume of the abdomen, sides and life decreases faster.But then it is recommended to use a circle of massage directly on the skin, without clothes under it.If you come to the circle with clothes, then the usual option is quite suitable, it is easy to buy it in the sporting goods store.It is recommended to twist the circle 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 extra kilos, 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 for healing the whole organism.Of course, it is better to swim in a clean pond with natural water, but if this is not nearby, swimming in the pool is also suitable.Do not forget to make it visit it with special glasses and a hat, you also have to take a shower before and after training.The maximum effect for weight loss and the strengthening of the abdominal muscles, sides, back, hips, buttocks and legs is obtained when swimming with fins.
3. Provide a print
If you don't want to swim or not such an opportunity, you can remove the stomach by downloading the printing at home or in a fitness club.
How to correctly download the abdominal press?
This exercise is easy to perform at home.
A).Lie on the back, the hands can be folded with the palms from the back of the head or simply stretch along the body.When you have just started to engage, it is better to download the print alternately: for example, the first swings are performed up and down with the right foot 10-20 times, then with the left.The second leg can be bent in the knee and pressed on the body to use other muscle groups.Provide the abdominal print, completely lying on the rear: the lower abdomen is to a greater extent;If you raise the body, the load goes to the upper part of the abdominal print.The higher they are and the amplitude of the movements, the more the muscles of the abdomen, the sides, the legs and the buttocks are more elaborate.Make oscillations at the same time with both legs, the load increases significantly and the effect becomes more evident.The load should be moderate, after the lessons you have to feel vigor, an increase in strength and a good muscle tone.So you worked correctly.
B).Lie on a flat surface.Then lift the straight legs of about 30-35 degrees and in this position holds up for 7-30 seconds.Below, take a break a little and sometimes do.
4. Press on the lateral muscles of the body
Rules: lying on the side, on a soft and dense mat for fitness or yoga.Take a hand at the top, the emphasis on the floor with the palm.Based on the second.The leg, which is on the floor, can be slightly bent in the knee for a better stop.The second foot, straightened, is performed by oscillations, 10-25 times.At the same time as the colleague, you can raise the body, so more muscles are developed.Likewise, do it with the other foot.
To increase the effect, it is recommended to diversify the swings:
- Not only with a straight foot upwards, but also behind: both side muscles of the thigh and the rear, including the buttocks, will be strengthened.
- Repeat the same oscillations with a knee bent foot: up and down, then back and forth.Perform both legs alternately.
5. Exercise - bicycle
It is another exercise in the press, it can be done right on the bed, waking up in the morning.The "bicycle" is performed lying: lift the body and lean on the hands bent on the elbows.Raise the legs of about 45-90 degrees and "pedal" in the air.Repeat the rotations with two legs 8-12 times.When the printing muscles become stronger, gradually increase the load.The lower the angle of inclination, the greater the load and the effect of the strengthening of the abdominal press is more pronounced.
Home exercises for weight loss
In order to obtain a greater result in pumping the muscles and getting rid of fat faster, it is possible to include other exercises overall.
6. Exercise - bar
Almost all muscle groups are elaborated: arms, legs, sides, buttocks, abdomen, back, neck.Therefore, it is useful to practice the "bar" for men and women to form a slender body and strengthen the muscles.To begin with: lie on a carpet for lessons, face down.
Feast the socks and lift the body, leaning on the hands from the brushes on the elbows.The body must be kept parallel to the surface, the head is at the same level with the rear.
Mix an end of a few seconds to 1 minute.From habit, the body can start trembling: this is normal.If you are just starting to engage, you can reduce the 20 s time and gradually increase the load.When the muscles become stronger, you can complicate the exercise of the bar by adding twist.In the raised position, turn the body alternately to the sides: right and left.Weld for a while with every twist.
Yoga Yoga exercise - Asana
7. "Pump" exercise
Standing, shoulder for distance legs.The cups are turned a little inside - so the body weight is redistributed by the heels to the front of the foot.Fold a hand and feel the point biologically active in the ribs, about 20 cm under the armpit with your fingers.The other is to lower and hear the baht on the side of the thigh, about 20 cm above the knee.In some places, Bat will be pronounced pain when it is pressed.
Subsequently, the exercise of "pump" is performed: oscillating the body on the right and left with an alternating increase and lowering the hands and touching the fingers in biologically active points (BAT).When it tilts the body on the right, the left hand bends and knocks with the fingers on the club in the region of the ribs, the right hand - under the bat on the knee, on the one hand.The slope on the left - on the contrary, the hands change places: the right - up, the left - down, knocks on the leg.The "pump" exercise strengthens the muscles of the sides, abdomen, back, hands.It contributes to the formation of an adequate posture, therefore the spine is actively involved in the slopes.
8. Asana "Luke"
Lie on the stomach, take your legs, bending them on your knees and get the ankles.Then, bent in the back so that the hands stretch, the legs rose a little.You will have a pose that looks like a recovery bow.
To improve the effect, you can make several sips on the stomach.After that, lower your legs, with your hands you can continue to keep them for the ankles.Remove a little and repeat the exercise several times.
The regular practice of Asana "Luke" is perfectly strengthened and the stomach rises, as well as very useful for the spine.This exercise is recommended for men and women like every day, or at least weekly, practice.
Alternative ways to get rid of fats and sides
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, various biologically active additives are used: food supplements, before their use, it is better to consult a doctor, which means that they are more suitable for you.
- Succulent cells break,
- Contribute to the normalization of metabolic processes,
- Plants extracts are used to help burn excess fat.
Bad help to a person to bring weight to normal unnecessary efforts, but it is even better to obtain a maximum and stable effect in combination with physical activity.
9. Correct the underwear
Another effective and completely safe tool to lose weight without unnecessary effort is regular linen with the technology of active biochristals based on nanocamy.This technology is a revolutionary in the field of underwear, on the basis a unique development has been created: cosmetics.
The technology of active biochristals allows not only to get rid of useless volumes and kilograms, but also successfully fights 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.
Fortunato with Nanocamika:
- Improves metabolic processes in tissues,
- Accelerates lymphatic drainage
- Makes the skin soft, uniform and hydrated,
- The "orange crust" is significantly smooth and disappears,
- Comfort for the body: there is no effect of a sauna, a bathroom or a Turkish bath, this laundry does not increase the body, but creates a comfortable dry heat.
- Correct the figure: externally it seems considerably more subtle and more attractive.
- It reduces excess volumes to 10 cm in the circumference of life and hips - according to the results of the research and numerous reviews of the fans of this brand.
High quality patented fabrics, with a micro -ceramic fabric in the nanoural fabric, on this principle of action there are many false, mainly from China.Therefore, if you really want to get the maximum and proven effect.By the way, they are excellent for sport, improving the effect of weight loss exercises and sides.Even the very comfortable panties with high life are very comfortable, which not only relieves kilos and extra cellulite, but also make the figure much thinner.
In this review, we tried to present you the most effective means for weight loss today.Everyone can choose the most optimal option for themselves.
We want you to be in excellent physical shape and you seem 100%!