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Effective exercises for weight loss and home side

Exercise to lose weight and pages

Often, people who start to lead a healthy lifestyle are surprised at how quickly parts of the body lose and the stomach remain unchanged.

Even a few athletes are noticeable to the waist protruding area.Why do this happen and what exercises to lose weight and pages help you quickly cope with the "save circle" near the waist?

Causes of fat deposits on pages and abdomen

The appearance of a fat layer on the stomach and sides:

  • Life without sports load;
  • exaggeration of the daily calorie standard;
  • The process of fermentation in the intestine.

Sweets, cakes and fried foods can be used continuously for 5 kg per month!And all this is definitely deposited in the middle of the body.A healthy diet in combination with sport allows you to get rid of the waist around a few kilograms.

Effective exercises for weight loss and home side

The following exercises are carried out without complementary sports equipment.There must be a one minute break between them.

Do not start your workout at the following address:

  • heart disease;
  • severe violation of the muscle bone system;
  • aggravation of pelvis and abdominal diseases;
  • pregnancy;
  • Critical days.

Practice "vacuum"

This exercise has a greater effect when it is carried out in the morning and on an empty stomach.Based on proper breathing work.

Beginners recommend that you make "vacuum" with bent legs, seats or four four.After learning these techniques, you can continue a more complex opportunity - in full growth.

Perform as follows:

  • From a comfortable starting position, a deep breath should be taken through the nose;
  • Extend vividly through the mouth (free to free the lungs) and hold your breath;
  • Draw the stomach firmly during exhalation and try to glue the stomach on the bottom back;
  • Stay in this position for 10-15 seconds without relaxing the body's muscles;
  • Slowly exhale and gradually loosen the muscles;
  • Make some calm breathing cycles and repeat the exercise.

3-5 repetitions should be performed at a time, gradually for 30 seconds, sensing breathtaking hold and the work of the abdominal muscles.To achieve a visible result, the "vacuum" exercise should be repeated 3-4 times a week for 2-3 weeks.

Thanks to the “Vacuum” practice:

  • The amount of visceral fat will decrease;
  • Good posture appears;
  • It becomes stronger than the muscles of the case;
  • The pain in the lumbar spine is reduced.

Planck with rounds

This is a classic bar on the forearm where the elbow remains under the shoulder, the palm of the palm is connected, the legs straighten, the lower back does not bend.

Technique:

  • Create a straight line from above to your feet;
  • When exhaling, lower the pelvis to the right as if trying to touch the hips on the floor, but does not touch it;
  • inspiration to return to a static position;
  • Lower the pool to the left with the next exhalation;
  • Continue the relaxed breath and stop 30-40 repetitions on both sides.

This exercise helps:

  • deeply develops the rectum and abdominal muscles oblique;
  • Feel the gluteal muscles;
  • Confirm the hip joints and remove the pages.

Lateral

Practicing all the muscles of the press, buttocks and hands, which helps to reduce body size.

Perform as follows:

  • Lie on the side, put the elbow on the floor under the shoulder, the forearm lies completely on the floor;
  • Raise the pelvis from the floor and create a straight line from head head to foot;
  • Breathe calmly for 10-15 seconds;
  • Complete to the other side.

The sidebar should be repeated 3-4 times in one and the other.

The side lane contributes to:

  • creating a waist;
  • deep work of the legs, trunk and forearm muscles;
  • Reduction of skoliosis.

Lunch with turns

Starting position: constant, the stomach is inward.

It is worth avoiding the fall of the front foot in the inward and do not let the body change the perpendicular floor line.

Technique:

  • Take a step back, lowering the back leg knees to the surface and holding the front leg as festally as possible;
  • Rotate the torso and hands on the outside of the front foot at exhalation;
  • Return to the starting position with inspiration and repeat 20-30 times in both directions.

Practice effect:

  • strong hips and buttocks;
  • Deep examination of oblique abdominal muscles;
  • Strengthening the muscles of the back.

Leaned to the side

This exercise reduces the fat layer of the "living circle" and strengthens the oblique muscles of the abdomen.Therefore, the waist can increase due to the muscles that appear.

Selection: The legs are slightly wider than the pelvis, the palms are collected on the back of the head, the press muscles at work, the pelvis and legs are assembled, the tailbone is forward.

Technique:

  • During exhalation, the body is strictly tilted in one plane in one direction and the other at the same time;
  • Breathe calmly for 5-10 seconds;
  • Return to the starting position with inspiration and repeat it in the other direction.

By confirming the muscles of the case, the time spent in the pose can be increased to 30 seconds.You can hold a raised hand to increase the amount of energy you use.

Stool

When practicing, the abdominal muscles will always be in good condition and the stomach and sides will begin to melt in front of our eyes.You need a backless chair.

Selection: sitting on the edge of the chair, holding his arm from both sides, holding his leg straight, barely touching the floor with them.

Technique:

  • Move back a little back to make the body and head in a row;
  • During exhalation, while holding your legs together, bend them to their knees and direct them to the body;
  • Leave for 1 second and inspire to return to its original position;
  • Repeat 30-50 times without holding back your breath.

Twisting

They are lying on their backs, where the legs are bent on their knees, their palms are slammed behind the back of the head.

Technical practice:

  • During exhalation, lift the upper part of the body and press the lower back to the floor;
  • Leave for 1 second in the highest position, feeling the load on the press;
  • With inspiration, it slowly sinks to the floor under the control of the case;
  • Repeat 15-30 times in 4-5 approaches.

For a greater effect, it should be repeated 2-3 times a week for full muscle recovery after load.

Deeply twisted, he developed the upper part of the abdomen's rectal muscle, increasing the fat burning speed on the side.

Reverse

The difference from ordinary twisting is that in the reverse press it is reduced due to the rise of legs, not because of the pelvis.

Lying on the floor where the hand is stretched out on the side of the body, the legs are balanced.

Technical practice:

  • During exhalation, lift your leg, lifting your lower back from the floor as if you were twisting the pelvis on the shoulders;
  • As inspiration, the legs and lower back fall slowly on the floor;
  • Repeat 15-30 times in 4-5 approaches after breathing.

Oblique

They are perfectly combined with any other basic practice for pumping the rectum muscle.

You should lie on the floor with your back, bend your leg in your knees, weave your palm on your head.

Technique:

  • The ankle of one foot is placed on the other knee;
  • The case was up and slightly twisted, as if the elbow is on the knees of the opposite leg;
  • Return to the starting position with inspiration and put the same in the other direction by changing the legs;
  • Repeat 15-30 times in 4-5 approaches.

Rotated with raised legs

They combine all types of loads, so the press works continuously.

Beginner position: all over the back on the surface, the legs are lifted to form the legs with the hips, the palms are on the back of the head.

Technique:

  • Excessive, the case rises smoothly, rounding the chest spine, moving towards the knee;
  • 1 second delay and inhalation the body falls smoothly;
  • Repeat 15-30 times in 4 sets.

Side twist

Exercise promotes stomach tightness and endure muscles.

Beginner position: At the back of the floor, the hand is guided by the back of the head, the feet are slightly bowed and turns to the side, and the body is twisted on the sides of the sides.

Technique:

  • During exhalation, the head rises, the flat blades destroy the floor;
  • As an inspiration, the body slowly falls down;
  • Repeat the 12-15 times 2-3 approach, turn your knees in the other direction and repeat.

It should be remembered to get a steady breath and look at the ceiling without the bow of the neck.

The "bicycle" screw

They are performed on the floor, the legs are slightly bowed and raised to make the hips perpendicular to the floor, the fingers are intertwined on the back of the head.

Technique:

  • When exhaling, twist the right side and try to touch the left elbow of the right knee;
  • At this time, the left foot approaches the body;
  • After inspiration, the case falls;
  • Change the pages.

Perform the abdominal muscles as many times.

Effect:

  • elaboration of the upper, lower and oblique press;
  • Powerful fat burning on the sides of the sides.

All of the above workouts help to reduce the amount of fat layer as soon as possible.Combined with this with a healthy diet and sufficient sleep, the body is transformed to the right.