An effective set of weight loss exercises in the abdomen and sides.

Losing weight for many is a difficult task that requires enormous expenses of time and strong willpower.However, for almost everything to lose weight, weight loss in the abdomen is the greatest difficulty.When a person successfully reduces weight, fat seems to go from anywhere, but not from the sides.Consider the exercises that will help to remove the stomach at home.

Is it possible to quickly remove excess weight from the abdomen and sides at home?

It seems that to lose weight at home it is an impossible task, it is necessary to attract many specialists: nutritionist, coach, masseur;Buy expensive food courses and training plans.In fact, if the problem is not in any disease, you can cope with weight loss only by making certain efforts and using the knowledge we will give you today.For an effective weight loss at home, for the formation of a narrow life and flat abdomen, the best option will be a combination of aerobic and anaerobic loads, that is, alternating strength and cardio training.In addition, 1-2 times a week, it makes sense to intentionally pump the abdominal muscles.Therefore, training home with the aim of losing weight should look like this:

• 2 times a week of cardio training
• 2 times a week of power training
• 1-2 times a week pumping the print (separately or in a training and cardio training complex)

And what kind of exercises are included in these types of training and how to perform them, we will describe further in detail.

Effective complex of gymnastics exercises for weight loss and sides

Let's start with the press pressure.There are many exercises to pump the abdominal muscles.Some believe that some exercises are more effective than others, but in reality, family exercises and long family also give a good result if you do them regularly and observe the right technique.

Twisting exercises technique

Repeat 20-25 times.3-4 approaches will be sufficient.The rise of the body lying on the back (for women and men) raises the case is an excellent exercise for the development and strengthening of the muscles of the rectum of the press.Technique exercise:

1. We lie on the back.
2. We bend our legs in the knees and put our shoulders on the width.The feet must not be torn from the floor during the exercise (this often occurs, because the legs serve as a counterweight and "try to help you get up"), so that you can repair them immediately: slip under the sofa, ask someone to keep, etc.
3. We put our hands behind the head or cross the chest.If you are a newcomer, your hands can be stretched behind your head and when you climb forward.
4. Note: it is not necessary to press on the head or neck with your hands.
5. The rear is strictly pressed on the surface.Reduce a natural deflection to the minimum in the lower back.
6. Make a deep breath and exhale with a round back lifts the body.
7. In the upper part, you should exhale as much as possible, filter the printing muscles and linger for 2-3 seconds.
8. After that, by inspiration, we go down and relax.

It is necessary to repeat 15-20 times, 3-4 approaches will be sufficient.Of course, the press muscles quickly adapt to any load and this exercise must be performed in combination with others or periodically replace.Of course, for a beginner this exercise represents a series of difficulties, so you can replace it with different simple options.

Lift the lines lied (suitable for warm)

For example, the twist or lifting of the custody can be alternated with the lifting of the legs found.This exercise allows you to pump the lower part of the Rect's Abominis muscle.All exercises with the lifting of the legs will be increasingly difficult for the printing than to harden or lift the upper part of the body of the body technique:

1. We lie on the back.The legs are extended.Hands along the body.
2. When you lift your legs, very often, try to take your back, then to minimize this phenomenon, put your hands under the buttocks and keep them there during the entire exercise.
3. We make a deep breath and with an exposition we tear our legs from the floor.
4. We breed our legs perpendicular to the floor, keep this position for a few seconds and start slowly, feeling the muscles of the abdomen, lowering the legs.
5. In the lower point, it is advisable not to touch the surface so that the load is constant.

For a beginner, such a method may seem quite complicated, so it makes sense to perform a lifting of the legs.With an exhalation, raise a leg at the corner of 45-60 degrees, linger and lower it slowly.When the first leg touched the floor, you can raise the second.Do not confuse this exercise with reverse twist.When we lift our legs, as we described above, we finish the exercise for the perpendicular position of the legs on the floor.Around in reverse at the top, it is necessary to snatch the buttocks from the floor and slightly envelops the lower part of the body on yourself.

"Lokot-Kolon" printing exercise

There are two options for this exercise in the area of the muscles studied: the rectum and the oblique muscles of the press.As well as several options with different difficulties.Technique exercise:

1. We lie on the back.
2. We take our hands behind the head.
3. The legs can be in one of the four positions: be folded on the knees and stay on the floor or stretch to lie on the floor (light);Lie on a hill (light);Or they can be kept in the air (complex).
4. The purpose of this exercise is to reach the knees with the elbows.
5. We make a simultaneous rotation both the custody and the legs, that is, we strive to connect them in the middle.
6. If we work with straight muscles, our job is to touch with both elbows of both knees
7. Exercise for the muscles of the rectum of the press
8. If we want to elaborate the oblique muscles, then we should contact the opposite elbow and knee.
9. When we elaborate the oblique muscles and printing tools, it is necessary to touch the opposite elbow and knee
10. If the legs are on the hill, then we turn a change to drive the upper body, the lower part is fixed, so the exercise is light and suitable for beginners.
11. Even a light option is when you raise her legs and put them back on the floor.
12. The most difficult option is when the legs are twisted together with the body, that is, the pitches towards you and then straightens them, but do not touch the floor with your feet.

The number of repetitions from 15 to 25, 3-4 approaches will be sufficient.

Bar - Classic and lateral

Exercise, according to research, is one of the ten best printing exercises. In addition, for the oblique abdominal muscles, it is more effectively shown.There are many options for the bar.We will consider two classic species: this is a classic and lateral bar.Both these exercises can be performed in dynamics.For example, hold your legs in the chest, raise your hand, the leg, jump and so on.

Classic bar.The bar can be performed in three ways from the simplest to the most difficult one:

• On tense hands.Starting from the tense hands it is an excellent option for beginners
• On the forearms.In the elbow bar, it is slightly more difficult to keep the body straight, so it is better to elaborate the equipment in the bar on tense hands
• On the palm trees (Dandasan's charts).This pose is borrowed from yoga.This is a complex option, which is not always able to make it correctly

Technique exercise:

1. We lie on the stomach.This is the starting position from which it is necessary to set up the bar.But if it is very difficult for you, you can immediately stay in the bar from an convenient position.
2. The legs are straight.
3. Put your feet on the socks.The more the legs are approached, the more difficult it is to perform the exercise.
4. Let's rely on the elbows or on the palm of your hand.
5. Let's breathe and squeeze with an exhalation with the option of the required bar.
6. In this position, you have to stay from 20 seconds to several minutes.It all depends on your preparation.
7. It is important to monitor the body.Regardless of the bar where you are standing, the whole body should be a uniform line: the stomach is tight, the pelvis is not filled and lifted, the back is straight, the neck is relaxed.
8. Don't forget to breathe.Breathing should be uniform and calm.At least this must be fought for.

Sidebar

This exercise can also be performed:

• On a tense arm.Side bar on a tense arm
• On the forearm.Side bar on the elbow

Technique exercise:

1. Lying on the side.
2. A more complicated option is when one leg is found on the other, but this method may seem very difficult for a beginner, so you can put your feet nearby.
3. We take the elbow or on its tense arm, helping us with the second hand.
4. Take a breath and tear the body from the floor with exhalation.It is necessary to cling only to the foot (or two) and the support hand: neither the case, nor the pelvis, nor the legs should in contact with the floor.
5. It is also necessary to make sure the body is a straight line.
6. The support hand should be strictly under the shoulder.
7. They linger us in this position for the required time - even from 20 seconds to several minutes - and we change the side.

The exercise of the bar begins to be performed with a minimum possible time and every time they increase the time, adding 5-10 seconds.Therefore, if you do this exercise regularly, in a month you will easily reach several minutes.The abdominal muscles quickly get used to loads, so it is necessary to strive to include different options for exercises, alternate and replace them in training, so it is possible to obtain greater effectiveness.

Cardio-miglion to be done for weight loss

Cardio-training is a complex of exercises or an exercise, for which our body requires a large amount of oxygen, therefore the heart rhythm and breathing have increased.Cardio loads are training the cardiovascular system very well and also help to lose weight.Cardi thistles include:

• race
• Jump on a rope
• Cycling or operating bikes
• Running the stairs
• Various jumps and exercises with jumps ("stars", ghuds, jump cries, etc.)
• ski
• Various active sports games

At home, you can also take some of these types of activities and use weight loss.

Rack

Jumping with a rope is one of the most convenient types of cardio and at the same time one of the most effective.In an hour of intensive training, you can burn from 600 to 1000 kcal.The number of calories burned depends on your preparation, weight, age and some other factors.Jumping technique.This exercise is not particularly difficult, because probably everything is familiar with childhood.However, there are our nuances that we would like to notice.

1. The length of the rope should be convenient for you, otherwise a successful formation will not work.If you are in the middle of the rope, its handles should reach you in the chest.
2. We take a rope to jump, take our hands from the sides of about 20 cm and start rotating.
3. The hands should participate completely at work and not only brushes, otherwise you will miss them very quickly.
4. We jump on the socks, not on the heel.
5. Choose a comfortable shock -carpe or a shock coating and better, and that, since it will preserve the health of the joints.

If you jump regularly - every day, on alternate days, they will be 15-20 minutes enough to maintain a good shape.In addition, you can experiment with various jump options.This will not only diversify the formation, but will make it even more intense.We suggest you watch a video with a selection of different exercises on the rope.

Running instead of the house

The races serve as an excellent option for Cario Cardio, helping to involve all the muscles of the body in work, but for one reason or another, a race on the street is impossible.In this case, you can try to run in an easy place to make at home.The running on the spot can become an analogue of the races on the street or on the path, if you work at an intense rhythm, such a workout has many advantages:

• It doesn't matter the season and weather conditions
• It is not necessary to select and buy clothes in particular
• Less opportunities to injure themselves

In a word, you can do everywhere and everywhere.But, of course, there is a very unpleasant disadvantage: running on the spot in some aspects is less effective if you compare it with the run on the street along the cross -land.Why?

• No horizontal movement
• No resistance to weather conditions
• There are no natural changes in the landscape (lifting, descents, stone surface, sand, etc.)

And for many, this lesson will be quite boring.It is difficult to run on the spot for 20-25 minutes.

How to solve these two problems?How to make the race on the spot a more effective and interesting occupation?You can use music or TV for the distraction, which will diversify training.You can't only watch your favorite series, but also burn 200-300 kcal per series.To make an intensive training, you should alternate various running options: at a slow pace, at maximum speed, lift your knees at the top, pull one knee on the chest, etc.The constant load changes will not allow the body to adapt and work in rescue mode.

Training on a training bike

The operating bike is present in each gym and is often purchased for homework.First, it's small, you can choose a simulator for a small apartment;Secondly, it has an affordable price.Many people who want to lose weight have a question: what is more effective: run or an operating bike.It depends on many different parameters: the initial weight of the involved, the age, the level of physical training, the level of load of the simulator or the racing conditions, intensity.But in one way or another, there is an opinion that the races are much higher than the burning of fats on a bicycle or a training bike.If you maintain a speed of about 30 km/h on the simulator, you can spend about 800 kcal, which can be equivalent to an hour of jogging.To obtain good results in weight loss, especially when it comes to the problematic area of the abdomen, it is necessary to be patient.It often happens that a person eats correctly and regularly engaged, loses weight, but the stomach leaves slowly.Sometimes this is due to the fact that the visceral fat accumulates there (unlike the subcutaneous, it is deeper and envelops the internal organs) and it is not easy to get rid of it.However, this is not impossible, even if you have to dedicate a little more time and efforts.