Exercises for the weight loss of the abdomen and sides

Each girl dreams of a beautiful and thin figure.The most problematic areas are the abdomen and hips.Fat is deposited in these places.To eliminate the problem, a balanced diet is necessary and, of course, physical activity.Using complex exercises, you can achieve weight loss, tighten your muscles.The only condition is its regular and conscientious execution.

Rules to lose weight

There are several rules of adequate weight loss.When they are observed, it is possible to achieve the burning of adipose tissue and set the result.So, you can't sit at a diet abruptly.It is necessary to gradually replace unnecessary products and replace them with useful:

• Replace sausages with boiled meat, better chicken;
• Sweets: dried fruits;
• Cream - Low fat;
• Sweet Cheese - Cheese of Natural Cabaña;
• White bread is black or bread.

It is also worth it:

• Reject the mayonnaise, especially with a high fat content.100 g of the product contains ¼ of part of the necessary daily calories.You can replace the mayonnaise made at home.
• Limit the use of sugar.Take the habit of drinking tea or coffee without sugar.It will be useful to reject carbonated drinks.
• Fully abandon french fries, french fries, cookies, fast food.Potatoes together with fat increase their calorie content by 7 times.The Sunnings "on the march" will not satisfy hunger, but will bed in the stomach with excess calories.

Food should chew well, the usual portions are reduced.In 1.5 months it will take 2-5 kg.To achieve the result, take a rule:

• Before eating, eat raw vegetables.This is necessary for the proper functioning of the intestines, maintaining the microflora and partial filling of the stomach before meals.
• Throughout the day, drink water without small portions.30 minutes before meals, drink a glass of water.
• Breakfast with cereals.Not only will they satisfy hunger for a long time, they will launch the body after sleep, but they will also help prevent fat deposits.
• You cannot reject dinner.It must be light, under heat.Before bedtime, drink half a glass of kefir.
• To bed at the latest at 22:00, the duration of sleep must be 7 to 8 hours.

And the most important rule is sport.It is worth registering for physical aptitude, moving more.The simplest movement methods:

• Walk as much as possible.If time allows it, then part of the way to work on foot.
• If possible, leave the elevator.
• At night, after work, to organize it works 3-4 times a week.

These simple daily charges will help strengthen the muscles of the buttocks and legs.Especially good are the increase climbing.You can even run on the stairs up down.

Exercises for the abdomen and sides

To give the figure an attractive aspect, you must dedicate 30 minutes of gymnastics and change the set of classes every 6 months.Faster weight loss occurs in the second phase of the menstrual cycle.During this period, they give a lot of physical activity to the body.And always alternate the load in muscle groups.There are rules for weight loss at home:

• compulsory daily classes;
• The elaborate plan, the use of lessons: on the Internet there is a fairly large selection on the Internet;
• A break between exercises no more than 30 seconds;
• 1 hour before loading and 2 hours after I can't eat food.

Execution Rules: General Warm -Up, Execution, Hitch

First, you must start with a warm.This will help prepare the muscles for the next load, avoid injuries during the lesson.Heating lasts 7-10 minutes.Each exercise begins with the position of the legs in the shoulder width, the hands along the body:

• Head inclinations to the right and left 20 times, then back and forth.
• Raise your hands, stop on the socks, reach the position and take the initial position, 15 times.
• Inclination of the case to the sides, 20 times.
• Tilt forward, trying to reach the fingers of the left hand of the fingers of the right leg, then change the hand.10 repetitions.
• Circular movements with hands, 20-25 times ahead and the same amount.
• Squats with a flat back, 25-30 times.
• Run in place or jump jumps for 3-4 minutes.

Between exercises they take breaks of no more than 20-30 seconds.To obtain a flat abdomen, there is a wide range of exercises.The duration of training is at least 40 minutes.Each exercise is performed 15-20 times.

Press exercises

1. It is made on the floor or in a special bank to balance the press.Lie on a flat surface, bending the legs on the knees, squeeze your hands on the lock behind the head.Make a body increase by 80-85 degrees.Inhale: Lifting and fixation for 7 seconds.In exhalation, take the initial position.3 approach.
2. Lie on your back, your knees bend, even the hands throw behind the head.Produce a body as if it were folded.At the same time, the arms and legs rise.Reach the feet with the hands on the feet and for 3-6 seconds to fix the position, then return to the initial position.3-4 approaches.
3. Lie down mouth, arms along the body, pressed towards the ground.Lift the legs 45 degrees.Arrange the position for 5-7 seconds.
4. The "bicycle" exercise is performed in 4 sets.Lie on your back, lift your legs at an angle of 45 degrees and alternately one or the other leg to the body.In this case, the elbows are reduced with the opposite knee.
5. This exercise can be done right in the workplace or in front of the TV.In inspiration, draw in the stomach, hold the muscles for 8-12 seconds.In exhalation you will gradually relax.The repetition is 25-35 times.

General exercises for abdomen

1. He leans to the side.They are performed from the initial position: the legs are separated by the shoulder, the back is flat, the hands extend along the body.To weigh on each hand, you can assume weights.When the inclination is performed, the hand (from the side on which the inclination is made) with a weighting agent slides down the leg.It is done 25 times in each address of 4-5 approaches.
2. It will take a hula-human.The ring revolves at least 20 minutes.When exposed to abdominal muscles and subcutaneous fat, a deep massage occurs, allowing you to form a thin waist.Such lesson is carried out daily.

Hip exercises

1. Running in place.At the same time, try to lift your knees high, the thigh must be perpendicular to the body.Make within 2-3 minutes with a repetition 3-4 times.
2. Deep sacks.The legs are wider than the shoulders, the feet parallel to each other, the back is straight.Try sitting in an invisible chair.The back at this time remains straight.Perform 25-30 times in 2 approaches.
3. Leg reproduction is performed on the floor.Lies aside, resting his elbow, his legs extended.Raise the uniform leg as high as possible.Make 25-4 approaches 25 times on each leg.
4. Skakkikh jumps will help strengthen the muscles of the legs, buttocks and the lower back.They are also a good cardiovascular load.Make jumps for at least 5 minutes.

The most effective integral exercises are:

1. Planck.It implies the muscles of the abdomen, the back, the buttocks, the hips, the shoulders.It is necessary to trust the elbows and fingertips on the floor, the back is flat, the muscles must be tense.In this position, try to hold the body for 1 minute.With a 30 second break, perform another 2-5 times.Making the bar with alternative by pulling the knees towards the chest, you can achieve faster burning of adipose tissue.
2. Raising the whole body.The exercise pumps the muscles of the buttocks, the abdomen, the legs and the hips, fat burning.Initial position: lying on the back, the legs bent on the knees, the hands are lowered.In inspiration, lift the pelvis, the shoulders remain firmly pressured towards the floor.Arrange the position for 5 seconds.

Respiratory exercises for the weight loss of the abdomen and the sides

Rules for execution

Performing respiratory gymnastics is an effective way of losing weight.Initial position: shoulder width from the legs apart, palms to rest on the knees, the look goes forward.

There are several basic options for breathing exercises:

• Breathe deeply.Exhale with your mouth, try to release the greatest oxygen as possible, making the lips with a tube.
• Inhale sharply through the nose, exhale with your mouth, while the press strives.
• In inspiration, tighten your lips, contain breathing.Tilt his head towards the chest and as much as possible to drag the stomach, while counting from 1 to 8. Then, he gradually relaxes the muscles, exhale.

You can also use the following loads:

1. Lie on your back, bend your knees, relax.In inspiration, inflate the stomach.In the exhalation, Argastrelo, strain the press.Perform 15 times.
2. Lie down mouth, extending your hands through the body.Breathing is even 10-15 seconds.When breathing, draw a stomach and lift the legs 90 degrees.Containing your breathing, lift your legs straight towards the body, helping with your hands.You will exhale.Repeated 15 times.
3. Lie on your back, place your hands under the buttocks, straighten your legs.Breathe often for about 10 seconds, then lift your legs at an angle of 45 degrees and make the "scissors."Repetition - 15 times.
4. With his back he rests against the wall.When breathing, rest against the wall, strain the muscles of the abdomen.Repeat 10 times.
5. Sit in a chair, the back is flat.Making deep breaths and exhalations, strain the muscles of the abdomen.Repeat 20 times.

An effective complex for abdomen and sides:

1. Lotus.Sit on the floor in a lotus position.Breathing is slow, deep, sound.The lesson lasts 5 minutes.Then 5 minutes of rest.After that, another 10 minutes of quiet breathing, and the thoughts are changed to music sounds.
2. Frog.Sit on the floor crossing your legs.The hands are bent, the elbows are on his knees.A hand squeezes in a fist, and the second grabs it.Inhale and exhale alternately with the nose and mouth.It is done in 15 minutes.
3. Wave.Lie on the back to the floor, stretch your hands by the body, the legs are bent on the knees, the feet stop on the floor.The left hand meets the palm in the chest and right in the stomach.Inhaling, the chest rises and draws the stomach.In exhalation, the opposite is true.It does not perform more than 10 minutes.

We accelerate the result

To accelerate the result, you can use wraps.So:

• The skin will be cleaned;
• Toxins and excess fluid will be eliminated;
• Blood circulation will improve;
• will accelerate metabolism;
• Skin saturation with vitamins and minerals will occur;
• The elasticity and elasticity of the skin will increase;
• The "orange cortex" will disappear.

Before wrapping, you must bathe and rub the skin well with a brush, you can use an exfoliant.Clean with a soft towel.Punish problem areas with the prepared mixture.In a spiral, turn with an adhesive movie.In the upper part, put a terry robe to create a greenhouse effect.In this state there will be 50-60 minutes.Then wash everything with warm water and apply a nutritious cream.The course consists of 15 procedures carried out every two days.

Here are some types:

• Honey wrap.Disease 3 tablespoons of honey in a water bath, brings to 36 degrees.Add the essential orange and lemon oil for 2 drops.
• Wrap green tea.3 tablespoons of green tea, itch and pour hot water.Insist 2-3 minutes.Add 2 drops of orange oil.
• Chocolate wrap.250 g of cocoa discharge 500 g of hot water.Let cool up to 40 degrees and apply to the skin.

Having seen reviews, we can conclude that the class of classes is very effective.Those who observe the diet perform respiratory and physical gymnastics, without a doubt, they manage to fall extra pounds.

How to fix the effect achieved

Having achieved the goal of reducing weight and reducing volumes, it cannot relax.It is necessary to adhere even more to a balanced diet.Take the habit of walking and breathing as much chest possible.And, of course, don't forget physical effort.

Bombing mouths

It is worth consuming more cinnamon.It can be added to tea, kefir, meat, baked with apples.Cinnamon accelerates metabolism and the body can lose 1 kg in a month.
Sui consumption causes rapid saturation.And red pepper: eliminates the body of excess moisture, and metabolism accelerates by 25%.This will help get rid of another 2 kg.