Home training to lose weight and side

Home training for weight loss and sides is guaranteed to produce if they regularly perform it and observe the right diet. Many of them do not need specific details and their techniques are easy and available even for beginners.

Reason -Seconds of the appearance of fat in the waist in women and men

Of all the problems with these numbers, fatty deposits in the stomach and the least aesthetic side of aesthetics are pleasant and most dangerous for health, as the fat surrounds the internal organs, violates their performance. The main reason for his appearance:

1. Incorrect nutrition. The abundance of sugars, flour, flour, fat products and fast food in the diet is full of excess weight deposition in the stomach and sides.
2. Over -eating. Although the overall men's menu contains healthy foods, it is used in excess quantities - the digestive system does not have time to overcome it, it remains in the intestinal folds in the form of slag. This affects the lower number of stomach. In addition, large parts stretch the stomach, which also helps improve the middle and upper stomach. And when eating too much, too much energy into the body, it does not have time to spend it and keep it in a problem area in the form of a fat layer.
3. Hormone failure, often arises due to stress situations. Disturbed sleep, excessive experience and burden contributes to the release of "fear hormones" of cortisol. Normal abundance in the body slows down metabolism, leading to weight gain.
4. The use of alcohol, especially beers in large quantities. This fact directly affects the large stomach only in the sense that a large amount of fluid presents the stomach. The more serious problem is that alcohol causes hunger and after its use a person uses a large amount of food.
5. Age. Women are less likely to have fat reserves in the stomach and waist than men. But after 40 years, when pre-dopause occurs and the production of female hormones decreases, the number of waist increases in it.
6. Physical passive. Many people believe that you can get rid of your stomach while exercising on the newspaper muscles. But if you leave the diet, they will strengthen and increase, stay under the adipose tissue, which will make the stomach and sides larger in volume.

What training to do to get rid of stomach and sides

The best exercises that help lose weight in the stomach and side are considered:

• Cardiocation. They help burn fat throughout the body, including the stomach. These include running, biking, jumping, "burpee", up to the raised surface, walking on the meadows and orbitreks.
• Power Basic Training. During its implementation, most body work muscles, including cortex muscles, allow you to build proper and visually narrow waist. In addition, they are very energy -intensive and start the fat burning process. These are all types of squats, attacks, deadlifts.
• Breathing- They begin to burn fat due to saturated tissue with oxygen and static load on the muscles, helping to tighten the stomach: vacuum, rotating with special breathing techniques. They are very suitable for those who are born in silence.
• Local to strengthen all newspaper muscles: all kinds of turns, pouring feet, bars, static loads.

Easy training at home on the floor

Many people believe that it is impossible to put that figure without visiting the gym and controlling the coach. In fact, having a firm desire to change the number of waist and get rid of the side, you can achieve home decisions. The most effective exercises are listed below.

Turn

One of the easiest and most effective ways to tighten the upper and middle -press muscles is to twist.

Technique:

1. Lying on your back, bend your feet on your knees and slightly spread to the side so that the feet are slightly smaller than the shoulder width.
2. Take your hands on the back of the head and click on the palace behind the head, the elbow looks just to the side.
3. Raise the shoulders and upper back of the floor, promoting the newspaper muscles, the lower back is still pressed to the floor. The head and back form a straight line, the increase does not occur because of the neck, but only due to the abdominal muscles. The elbows during the execution are viewed to the side and not connected.
4. At the top, you need to fix it for a few seconds and down.

Turn around rotating

This exercise is intended to strengthen the lower newspaper muscles. It is considered difficult, and not all beginners can do it properly, you need several times. But the main thing is to get started, systematic practices will help improve results after a few weeks, subject to proper nutrition.

Technique:

1. Lying on a better surface, take it with your hands behind the support behind the head. It can be a table, sofa, chairs or other furniture. You can also press them tightly to the floor with your palms down.
2. Wrap on the knees or feet to raise until the right corner is formed between the body and the feet.
3. From this angle, you need to raise the pelvis up and set in this position for a few seconds.
4. Back to the starting position.

Repeat 12-20 times, 3-4 approaches.

Putting rotation

Spit Disorders strengthens the muscles -The top and upper newspapers and helps reduce the waist width. Training is done as follows:

1. Take the position located behind you, bend your feet on your knees, cover your hands into the lock behind the head, the elbows look to the side.
2. Slowly lift the back, shoulders and head with the abdominal muscles, while the neck does not stand forward.
3. At the top, the maximum turn of the body raised in one direction.
4. Back to the starting position, repeat turning in the opposite direction.

Repeat 15-30 times on each side, 3-4 approach.

Side turn

This exercise strengthens the lateral muscle. Technique:

1. Lying on your back, cover your hands behind the head, place your elbows to the side. Press your feet one to the other, bend on your knees and place it on the floor on the floor so they put one on top of the other.
2. Rise in shoulder and upper back, set at the upper point.
3. Back to the starting position.

It can be done on the side with the trunk, so it needs to focus on the lower hands.

Do 20-30 times on each side, 3 approaches.

Planck

The bar is considered a very effective exercise for women and men, with the help of it that they strengthen not only all the newspaper muscles, but also the back. It is done like this:

1. It is involved in a standing position on elbows/palms and socks.
2. The back and feet are straight, standing in this position as much as possible, without bending the back. You can start with 30 seconds, gradually increasing the duration.

It is recommended to perform training at the end of the general training.

Respiratory exercises to reduce the waist and side

Respiratory exercises, for example, bodyflex techniques, are very popular because of its effectiveness. Many women and men who experience this technique are very happy with the results - according to some reviews, the stomach literally "liquid" within a few weeks.

Vacuum

The most effective training is done not only by supporters of respiratory gymnastics, but most athletes. It is done exclusively on an empty stomach with the following techniques:

1. It is involved in a standing position or lying.
2. Breath and breathing are made.
3. If the starting position stands, then the body leans slightly. The deepest breath is done, the stomach is pulled as much as possible to be as much as possible under the ribs.
4. The newspaper muscles are tense and necessary to set this condition for 8-10 seconds.
5. Slowly breathe.

Repeat 8-12 times every morning.

Crossing the legs

This exercise reinforces the lateral muscles of the newspaper, which helps the waist become thinner. Technique:

1. Lying on your back, place your hands with your palms under your back.
2. Take a deep breath, then breathe, afterwards - to breathe the highest and hold your breath for 10 seconds, exhale slowly.
3. Raise both feet on the floor by 10-15 cm, for 10 crosses, melt as much as possible to the side. Make sure the feet are as straight as possible.

Repeat training 3-4 times.

Stretch

With the help of the stretching, you can create a more expressive waistline. Technique:

1. To be on a slightly bent leg, it is placed on the shoulder width. With the palm of your hand depends on the hips in the area above the knee.
2. Take a deep breath and noisy breathing with your mouth, then again the deepest breath.
3. Without releasing the air, take one foot to the side, moving the center of gravity to second. Try to continue your feet.
4. About 8, lower your feet and breathe slowly.
5. Change your feet.

Repeat 3 times on each foot.

"Cats"

With this home training, the skin and back muscles are strengthened. It is done easily:

1. Pose in the palm of the hand and knee is taken.
2. The deepest breath is done, breathing.
3. The possible back bend, in this position, you have to linger for 8 seconds without breathing.
4. Slowly breathe and return to the starting position.

Classes for weight loss of abdomen and side with cargo

Very effective training for men and women is considered to be a useful agent. They are very energy, so in addition to muscle training, fat burning occurs. They can be divided into foundations, where many muscles work throughout the body and isolated, that is, just abdominal muscles.

Basics include:

All kinds of squats: With a narrow and spacious foot, plie, sumo. If the dumbbells are used, it is the easiest to do squats plier: the driver's agent holds with two straight arms lowered, the legs are placed on the side, the knees and feet looking in different directions, straight back. You need to squeeze to such a depth, so that the straight line is parallel to the floor formed between my knees and back. Repeat 15 times, 3 approaches. If the bar is used, place the shoulder of the foot -otherwise, the stick is slow and the back straight, does not allow the knee to move forward -the legs should be bent at the right angle. You need to get up quickly. The number of repetitions for one exercise is from 12 to 20, approach-3-4. With the help of squats, in addition to beautiful newspapers, one will receive round elastic backs and tight feet.

All kinds of stems standAnd: on straight legs, on bent, tendency with heavy objects on the shoulders. When performing the stood on the feet, the feet must be placed on the wide of the heart, continue your back straight and lean forward, taking the pelvis as much as possible, the feet can be slightly bent at the knee at the bottom. The same implementation and training techniques "good morning" (tilt with cargo on the shoulder) is the same, only the location of the driving agent is different. The number of repetitions is 12-20, 3 approaches.

Lugs- done either with dumbbells in their hands, or with a bar on the shoulder. Large forward steps occur, then with a flat back you need to sit to the back of the floor, return to its original position and change the leg. The number of repetitions per foot is -12-20, 3 approaches.

The most effective protected training on newspapers with loads includes:

1. A lateral newspaper with cargo. It needs to lie right next to, lean on the lower arm, start the back of the head and rotate, lift both feet with heavy objects. This exercise pumps the press and creates an expressive waist line. Repeat 30 times on each side.
2. Lifting feet with cargo. It should take a position located behind you, place your palms under the back. Between the feet, squeeze the load, lift your feet 15 cm up and make a circular movement. Do 12-30 times.
3. Planck with cargo. During training, extra weight is placed in the back.

As an additional weight, you can use special sports leather balls, homemade pillows stuffed with sand or something else.

Charging the weight loss of the stomach and side

If you focus 10 minutes to charge every morning, then after a few months, you can significantly reduce the amount of waist and sides. Recommended Training Program:

1. Vacuum - 10 repetition.
2. Jack jumped - 1 minute.
3. Burpee - 10 repetition.
4. Any twisting - 3 approaches.
5. Planck - from 1 to 8 minutes, depending on the physical ability.

Such daily not only promotes weight loss, but also improves overall well -being, strengthens immunity and accelerates metabolic processes. The body performed before breakfast, it launches the body and is already during the first active meal metabolism.

The obligatory training rules

In order for training on the abdominal muscles to bring maximum effect and benefits, you must adhere to the following rules:

1. Exercise some time after meals, but not immediately afterwards. Those who are done properly on an empty stomach are only effective when this condition is met.
2. Exercise techniques are very important - rotating and class using a driving agent must be done at a slow or moderate rate, controlling posture - the back should be straight, not round. At the most tense point, you need to be repaired for a few seconds.
3. The success of training is only possible in the event of their regularity.
4. Without exception, products that trigger fat deposits in the stomach and sides, and the reduction of parts to the normal effect will be opposite: the muscles will increase, and the fat layer will remain the same. In the end, the general waist and the general stomach will grow 2 cm on average.
5. Maximum results are achieved if several types of physical activity are combined at the same time: with weight, without cardio training and walking.
6. When you practice, you need to breathe properly: before starting it, you need to take a deep breath, take it at the hardest point - exhale, then inhale again and return to its original position.