Exercises for weight loss of the abdomen and sides

Have you stopped entering their favorite things that were just recently recently?Was there bad barrels, which is why trust in his perfection has disappeared?Every second is faced with this in different stages of life.Today, over 60% of men and women around the world is dissatisfied with what they see in the mirror daily and are intensely looking for options on how to face the problem of excess weight.

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

Because the weight is growing

Minor fat volumes are a rule for any person.It provides protection of bones and organs from hypothermia, any effect from the outside.Excess deposits are already an opportunity for anxiety.You can get rid of them with training and, for example, a fascinated diet.But before elaborating a program of exercises and determining with a dietary technique, you must know why the weight "has been climbed":

• Reduced metabolism.The older becomes a person, the slower he has metabolism.It becomes much more difficult for the body to digest the coming food, which gradually leads to a series of excess weight.Maybe you have noticed many times that your loved ones, friends eat very fat, sweet, while the figure remains thin and starts entering, like the yeast, from any sandwich.This is precisely due to the 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 on the oldest line suffered from an increase in body weight, then you will have a predisposition to excess fat.
• A sedentary lifestyle.If you move little, you don't commit yourself, even the smallest physical effort, then inevitably you will earn at least a few kilogram that it will be very difficult to cope with this program.
• Eat too much.Any excess of food is the main cause of excess weight.In particular, if it is combined with a sedentary lifestyle, fat will accumulate several times faster.
• Incorrect posture.In constant calm, fat will gradually accumulate in the abdomen.To avoid it, you have to constantly keep your back straight.
• Hormonal changes and failures.When a woman or a man reaches adulthood, serious hormonal changes occur, even various malfunctions are not rare, inevitably involving body weight.

Because it is important to do exercises for a thin life and a flat belly

It is important to remove the stomach and sides with the most effective exercises not only for a nice appearance.This is also useful for the health of the entire body.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 cholesterol in the blood is also growing.Its excessive content leads to bad 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 on the heart increases several times.All this overall offers further risks, the probability of strokes, heart attacks.
• Slow down circulation.The accumulation of fat creates an improved load on the internal organs.Consequently, nutrients worsen, blood circulation slows down, which guarantees a deterioration of well -being, increases the risks of cancer.
• Reduce immunity.Excess body weight leads to a deceleration of the metabolism, a violation of the hormonal background.The body weakens and becomes much more susceptible to various colds, viral diseases.

Effective exercises for weight loss and sides

The muscles of the abdomen and sides form a peculiar "corset".The work of other muscles found on the back, the buttocks and the inside of the hips depend on their state.Only a series of composed exercises with competence will always maintain the body in perfect condition.The results depend on the initial quantity of fat deposits and human mood to reduce weight.

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

• Domestic training must be carried out regularly.
• All parts of the body are absolutely involved.
• For greater effectiveness, a diet compiled with competence is created.

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

Twist

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

• We lie on a soft gymnastic carpet.We bend our legs in the knees.It is essential that even in a bent state they stop uniformly on the surface of the floor, with the entire foot.
• We put our hands behind the head.
• We inhale deeply and start lifting the upper body.Each increase is necessarily accompanied by the exposition.
• When we lower the body of the body, we slowly inspire.After the rear is completely on the floor, we repeat the exercise again.
• We do 2-3 approaches of 10 repetitions.

Reversal

• Let's go with our shoulders on the gym carpet.
• We have legs so that they are perpendicular to the floor, while the feet are completely on the surface.
• We lower our hands along the body with the palms of the hands down.
• At the epraction, it raises the lower part of the body, brings the legs as much as possible on the chest, touching slightly and fixed for a couple of seconds.

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

Oblique twisting

This exercise recalls the classic twist, but with some changes.The implementation technique provides shoulder shifts.

• We lie down with our backs on the gym carpet and take the starting position, bringing our hands on the neck.
• We fold the legs so that it does not touch the surface.
• We lift the upper part of the body while turning the shoulder to the side.When the turn of the right shoulder is made, the left side remains in a constant and lying position.
• We repeat the movement for the left shoulder, similar to the right side.
• Repeat 12 times.

Twist with the legs raised

• We lie down and pull on the legs (you can cross them).
• We perform the body twisting body, in the same classic way.
• We breathe when we lower ourselves, exhale during lifting.
• We perform three approaches of 10-15 repetitions.

Planck with curves

He is working extraordinarily on his back, hips and printing.

• We lie in the starting position: the knees/elbows are on the surface in the state of the bar.
• We guarantee that the cervical region and the spine are positioned evenly.Let's look right in front of us.
• We lift our knees from the floor and put our feet on the socks.
• Therefore, we cling without a movement of 30 seconds.It is important that breathing is not difficult.
• We repeat the exercise for each part the same time.If the physical fitness allows it, you can stay in 1 minute.

Planck with a turning point

• Let's go to the surface on the side.
• We transfer the weight of the body to the elbow/ right hand and to the corresponding leg.It is important that the hand in a bent state constitutes a right angle.
• Put the left leg to the right.We keep the lower limbs evenly.Raise your hips from the floor.
• We cling to this way for 30 seconds.

Fins

If you have never done exercises on the abdomen before, then you should definitely perform effective data attacks.

• We take a small step with the right foot and bend it.After the adoption of this position, muscle tension is felt in the femoral part.
• We live 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 right one in this case remains behind, but with the rise on the sock.
• The back when making a movement should be constantly uniform.
• We repeat the attacks.
• We make 15 repetitions on each leg.

Inclined to the sides

• We raise straight.We raise our hands over our heads and bend together.
• We inclinations on the right.Ideally, so that the torso folds as much as possible: stretching on the left should be heard.We are fixed in an inclined position for 15 seconds.
• Drive out the starting position.
• We have repeated inclinations in the opposite direction with the same delay for 15 seconds.
• As soon as you get used to "delays", you can increase their time, for example, by 30 seconds.

"Empty"

This exercise is ideal for elaborating the abdominal print.It is based on breathing.

• We are on all fours, holding in this position with the help of knees and elbows.
• Let's take a deep breath.At this moment, the press should be as relaxed as possible.
• Expire and simultaneously attract our stomach, striving the press.
• We remain motionless for 30 seconds.
• We repeat in 2-3 approaches of 15 repetitions.

Raised the hips that lie

• I call us, lengthening your hands along the body, palms on the ground.
• We bend our legs on the knees, positioning ourselves on the sides, without forgetting that the feet should stay exactly on the surface.
• Slowly, slowly, raise the hips with the lower back.The rest of the body should remain motionless on the carpet.
• We bend our back a little and filter the buttock muscles.We cling to this position for a few seconds, set.
• Let's go back to the initial position.
• We repeat 10-15 times in different approaches.

How to choose physical exercises to lose weight and sides

Before starting to remove the sides and stomach, you need to process a program.It is unlikely that the reckless performance of the exercises gives the desired effect.The training set is selected for each person individually, taking into account the characteristics of the body, the initial physical fitness and the parameters of the body.An expert coach should face this problem.

To get a consultation, you don't need to visit sports rooms, fitness centers.A training with a specialist is enough to choose the right exercises and draw up a plan.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, recharge in the morning.However, don't forget that there are not so many effective from it.It is therefore better to try to personally process a training plan, but with the compulsory accounting of the following factors:

• Medical indications/contraindications.For example, people who suffer from osteochondrosis are better abandoned by exercises with acute movements.Patients with the problems of the heart and blood vessels should abandon weight lifting, running.
• Goals.The greater the goal, the more complicated and effective it should be the set of exercises.If you just need to remove a few kilogram, then simple exercises will be sufficient in combination with a low carbohydrate diet.For a greater effect and the acquisition of athletic forms, it is important to do cardio training and perform printing exercises.
• Conditions.If you constantly go to the gym, then the opportunity to do exercises using various simulators.Otherwise, it is necessary to select a training that can be easily carried out at home with improvised means.

Removing life and stomach is not as difficult as it might seem at first sight.The main thing is to tune in correctly and create a program that will help to quickly achieve the desired goal.And we will help you with this.