Effective exercises for weight loss and pages

People have a strain very often in a problem area.The body is simply arranged in this way, so it accumulates subcutaneous fat in this area.Only people who are professionally exercising and supporting the right diet can boast a low fat content.But ordinary people can bring themselves in similar form, performing effective physical exercises for weight loss and pages.Then the press cubes do not hide under a ugly layer of fat.

It is not sufficient only in physical effort to show separate cubes of the press in the stomach.You still need to change your diet and choose a healthy diet.It has to be fitted with great patience, as fats can accumulate in the body for years, so this will not disappear in a week.You will need intensive training for monthswhich you need to prepare morally.

The secret to success is the basic classes, the principles of proper nutrition and an integrated approach to training.So you can do it within a few monthsGet a embossed stomach.The set of exercises should always begin with heating and cardio load, and after stretching and switching to energy complexes.Special exercises for pages and abdomen promote normalization of metabolism of adipose tissue and then strengthen the necessary muscles.

The gesture diet does not need to be tortured during the weight loss of the pages and the abdomen.You just need to limit the use of salt, fatty foods, spices, and fast food restaurants and carbonated drinks.It is worth excluding everything from the flour and smoking from your diet.

If you remove salt and sugar from your daily nutrition, the metabolism will greatly improve.The body comes from vegetables and fruits that are much more useful than dough foods and various chemistry.And you must definitely get rid of bad habits such as smoking and drinking alcoholic beverages.

Diet should goIt consists of natural products containing the following ingredients:

1. Proteins that are transformed into muscles.
2. Carbohydrates that greatly increase the energy of the human body and are therefore necessary for intensive training.
3. If it is very difficult to do without fats, useful omega-6 and omega-3 should be used in large quantities in low-fat meat or fish.

Such products should be included in the foodThat they fight effectively with excess fats:

• ginger;
• green tea;
• pineapple or whole pineapple;
• Grapefruit or juice from this delicacy.

To achieve the ideal press of the abdominal, you also need to use some sports additives in the form of fat burners.Such a drug is not considered anabolic or steroid.Does not affect the hormonal background, but only accelerates metabolism.

Preparation for the course

Many people who want to lose weight follow frequent mistakes:

1. Do exercises with dumbbells, leaning on the side.Thus, a harmonious waist is not available in any way, as the muscles will only increase in this area and the waist will still have an ugly shape.
2. Do exercises with weights and this will only make the waist wider.
3. Some use Hula-hup and think that thanks to him, overweight will soon go away.But such an exercise is very dangerous because the internal organs can fall into the abdominal cavity.

Cardio exercises should be done to get rid of the fat layer, so you should not enter the strength classes solely.

Many beginner athletes want to get rid of the belly and so they can pump the press intensively.But it does not eliminate the problem locally, it only performs one exercise.Training must be comprehensively approached to get rid of the side and the abdomen.

The importance should be recognizedAerobic workout, during which you should breathe intensely and deeply.The pulse accelerates, the number of contractions in the heart increases, the pressure increases, and the body temperature for some aerobic exercises:

• running;
• swimming;
• Exercise on a rope;
• dance;
• bicycle.

Such a workout results in the excess fat burning mechanism, and therefore cardio loading combined with aerobic exercises is approx.It can take 30 minutes.They only start in this caseThe necessary processes that promote the problems of the stomach and pages.And the fat burning process does not stop after the end of the workout and continues for a few hours.

To achieve optimal indicators, you should take one day and combine cardio loads with the necessary muscle groups with various strengths.You must knead for a few minutes before training.

A set of exercises for weight loss and pages

All exercises should be done in 4-5 approaches 10-15 repetitions.Do not do everything in a workout as it is harmful to the muscles.As a result, the whole body will be very sick the next day and will no longer want to play sports in the future.Overload greatly damage the body and therefore does not achieve such a negative effect.

One dayJust three or four exercises that focus on the effect of the press.

Effective training at home

1. Lifting the legs on the side.You should lie on the left side and then raise the right leg without bending.The height should be as little as possible.And why put the foot in front of the left foot and then behind it.This exercise should be repeated 20 or 30 times on both sides.
2. Bicycle.Surely everyone knows such simple practice as it is quite common and effective.This can lose weight and qualitatively get rid of the excess fat of the abdomen and pages.We lay on your back and then start bowing one or the second leg and pulled into the stomach.The open leg should be kept in an elevated position, a few centimeters from the floor.
3. Infection and retraction of the abdomen.When doing this exercise, try to deprive your muscles as much as possible.Take a deep breath and lift both legs without leaning on your knees, at a height of a few centimeters from the floor as much time as possible.To perform the exercise, you can simultaneously perform the "scissors" with alternating legs.The number of approaches depends on the physical abilities of a person.
4. Planck.It is a fairly effective exercise that can confirm the back, chest, buttocks and stomach.Excess subcutaneous fat also burns very actively.Initially, we lie down and relax on the forearms and fingers.We climb the socks and keep your back straight.Filter the abdominal muscles and direct the eyes to the floor.The buttocks should not be released and may reduce the lower back.In this situation, it must remain as long as possible.
5. Rowing.We sit on the floor or on a carpet, then lift our feet that bent to their knees and at the same time stretch it with straight hands.After returning to the starting position.This movement should remind the rowing of the poems.Repeat that this movement should be 10-15 times.
6. Mill.This is also a very effective exercise that promotes fat removal from the side and the abdomen.Place the shoulders of our feet on width, then try to reach the fingers of the left hand to the toe of the right foot and, on the contrary.This exercise can strengthen the side pressure and reduce the fat layer on the waist.
7. Scissors.This movement is interesting, even if you watch TV.Lie on your back first, lift your legs and turn behind each other.This is needed for about 10 minutes.Exercise time increases daily as experience sets up.
8. Broken scissors.We lie on your stomach.It raises our feet low and dispel them slightly to the side, starting to hit each other.
9. Squat.This practice provides not only the buttocks but also the press muscles.We recommend squatting with dumbbells.You can use thick books or get water in bottles.

All these exercises can be combined with massage, proper nutrition, and packing with clay, honey or healing mud.In this case, the results are achieved in a shorter period of time.

The filling of harmony

Not only with intensive workouts, but also daily exercises, you can get rid of excess fats and sides.In combination with energy load, this effectively reduces weight loss.Gymnastics includes exercises that mostly attract pages and stomachs.

1. Lie on your back, hard with your hands, your palms, and take it to the floor.Slowly try to get the stomach with your feet and then straighten your leg.
2. Continue your back, bend your knees, do not break the heel from the floor.The hands should be on the back of the head, the elbow is separated from the pages.Inhale and tighten the torso on the knees, lie down with stretched arms along the body, move your legs until your fingers touch the carpet over your head.Return to the starting position, raise your leg to a few centimeters and hold for 10 seconds.
3. Sit so that your back is completely even.The hands are at the hips.Tighten the press, then try to lie in the back and follow the 90 degree angle between the body and straight legs.
4. Perform squatting with load.Go back slowly as if sitting on an imaginary chair.Keep this position and straighten it.To complicate the exercise, you can stand on one leg and reverse the ring.But if you are not sure you can cope with complications, then do not experiment.

The contraindication of the cargo

Under any circumstances you cannot participate in pregnant and young mothers.During pregnancy, all exercises can increase the sound of the uterus and this is very offended by the child.If you are longing for physical effort, it is better to go to yoga or special exercises to stretch, which improves flexibility.Recently born women will be desirable to gradually return to physical effort.High load can be very influenced by health.This is especially true if a woman did not take part in any sports activities before pregnancy.

If injuries have occurred, physical effort is only allowed under the supervision of a physician.You must first visit the consultation and ask all the necessary questions about physical efforts.

By monitoring the above recommendations, you can significantly improve your appearance within a few months.You need to build a proper nutrition.Only this is the beautiful look for many years.

You can also visit fitness points, Aquaerob, physical education, where the types of charge are presented.But the above complex and helps it in its form without it.