So it happened that talking about training for weight loss, people often mean exercises aimed at abdomen.It is understandable, the belly and the falling sides is a clear excess weight indicator.But do not forget, the human body is a single organism and it is impossible to burn fat locally only in one place and in another do not touch it.
When you train and reach the moment when fat begins to oxidize, it does so uniformly throughout the body.This means that if the abdominal muscles are aimed at diligently, this does not mean that fat deposits are burned only on the stomach.The advantage is that if you know which exercises to perform exactly for the abdomen to drive not only to guide fat, but also to tone the muscles, then this tone will easily remove several centimeters from the sides.
How to quickly remove the stomach and sides
In fact, the goal of the training of the gyrosigma is not at all to burn as fat as possible in a lesson, but to give a powerful impulse to the activation of all the stored energy.And the energy is only in the form of fat and stock.
You have to make the muscles work well, as they are one of the main energy consumers.The more active they work during the exercises, the more they will recover after them.You will finish training and your body will continue to use fat to recover.This is the secret of adequate training.
Therefore, it would not be completely true to recommend only one exercise aimed at a specific problematic area.A circular training will be much more effective.Use multiple muscles, but to pay a little more attention to the problematic areas.
If you are ready to work on yourself, let me offer you an option for such a training.It is not complicated.If you need a quick result, spend it every day for two weeks and you are guaranteed to lose 7-10 kg.
The main condition for obtaining the result is to conduct training in the evening (one hour after dinner) and after that it is nothing.Drink only water.This is necessary so that the body continues to burn fat and does not use the energy that came from food after training.
Complex for a good life
We perform these exercises in the order in which they are described.For each exercise, we create 4 sets of 12-15 repetitions.
Important!Rest between the repetitions no more than a minute!Rest between the exercises 3-4 minutes
Classic attacks
Perfectly load the rear biceps of the thigh, restoring the muscle tone in the legs
You're straight, keep your back evenly, put your hands on the belt.Pass the maximum forward with the right foot, go to it and sit in a 90 degree corner, then go back to the starting position.Create the required number of repetitions for one, then repeat the same with the left foot.
There is no need to alternate first the lunges with the right, then with the left foot- this creates a dangerous load on the spine.
If the exercise seems too easy, collect bottles of water in liter plastic.
Sumle Squat Smo
The best exercise for training glutes at home
Put your legs as shown in the photo.Turn your feet so that it is convenient to be in a lower position.Your hands in front of you (they can be stretched for the balance) and sit as profound as possible.So let's go back to its original position.
For the complication, you can also use a water plastic bottle, but already five liters.
Press exercises
It does not matter how many different options for exercise for the work training of the printing you know, only the classic twist makes the muscles of the printing functioning.
Take the position of lying on face up.Fold your legs on your knees with a 90 degree corner and put your hands behind your head.The accented force of the press muscles begins to tear the shoulder blades from the floor, making hard in the custody.At the top of the exercise, take a break of 1-2 seconds and then returns to its original position.
During the execution of the twist, try to raise the body exclusively due to the effort of the press muscles - without jumping and the help of the hands of the hands.During the execution of the exercise, do not try to touch the knees with your head, just tear the shoulder blades from the floor.Make sure to try to resist a short break in the upper part of the exercise: this significantly increases its effectiveness.For greater comfort, you can put your legs on the sofa so that they are parallel to the floor.
Hyperextend
An indispensable exercise to improve posture by training the muscles of the spinal column.Get a bonus for tight buttocks and a good load on the muscles of the hips.
Lying on the stomach.Put your hands in front of you, keep straight.Keep your legs together.Take a breath and lift your arms and legs at the same time possible.Lying at the top of 2-3 seconds.Return to the epraction.
Push -Up inverse
We will return the tone of the muscles of the hands.Don't be afraid, they never pump enormous hands.Even if you want.But to make your hands strong, but beautiful you can do it.And we only need a chair.
Turn your back on the chair, sit and place your arms (shoulder width) along the edges of the seat.In inspiration, he begins to slow down slowly, bending his elbows.Lower your fifth point in the position when the shoulders do not become parallel to the floor (for the first time doing this exercise, it will be quite difficult to sink enough. It starts with a comfortable depth of lowering).Keep your elbows straight and do not dilute them a lot on the sides.Having reached the bottom, using only the power of the triceps, you push your torso upwards, lifting yourself (for exhalation) in its original position.The exercise may seem simple in execution, but you have to practice a little to do it really well and feel that the necessary muscles work.
"Empty" exercise.We do the flat stomach
But this exercise will make you work well to work the transversal muscle of the abdomen, which is hidden under the press and is not visible outside.But it is she who is responsible for maintaining the internal organs and does not allow them to protrude.And "empty" is the only exercise that trains this muscle
You can perform a vacuum cleaner not only during training, but at any time free.You can sit.You can stand.But more conveniently lying down.
To perform the exercise, lie on the back, bending the legs on the knees, relax the whole body.This is the starting position.So make a strong exhalation, simultaneously drawing the stomach as much as possible.Having pulled the stomach, keep it in this position, breathing a little.Perform exercises two to three times in a row.At each next training, gradually increase the time from 15 seconds to one minute.
This training will take about 40 minutes.If you have a gym bike, a treadmill or ellipsoid at home, you can train for another 20-30 minutes.
Good luck in your way to the figure of your dreams!