Home exercises to lose weight and sides

The home exercises to lose weight and the sides are guaranteed to give a result if they perform them regularly and observe the correct diet. Many of them do not require special details and their technique is simple and also available for beginners.

The reasons for the apparition of fat in life in women and men

Of all the problems with the figure, the fat deposits on the stomach and on the sides are less aesthetically pleasing and more dangerous for health, because fats envelop the internal organs, violating their performance. The main reasons for its appearance:

1. Improper nutrition. The abundance of sugar containing sugar, flour, fat products and fast food in the diet is full of excess weight deposition in the abdomen and sides.
2. Eating. Even if the person's menu as a whole contains healthy food, but is used in excessive quantities: the digestive system does not have time to face it, it remains in the folds of the intestine in the form of slag. This affects the volume of the lower abdomen. In addition, huge portions stretch the stomach, which also helps to increase the medium and upper abdomen. And when you eat too much, too much energy enters the body, it does not have time to spend it and is deposited in problematic areas in the form of a layer of fat.
3. Hormonal failures, most of the time he got up due to stressful situations. Interrupted sleep, excessive experiences and loads contribute to the release of the "hormone of fear" of cortisol. Regular abundance in the body slows down the metabolism, which leads to weight gain.
4. Consumption of alcohol, in particular beer in large quantities. This fact directly affects the large stomach only in the sense that a large amount of liquid lengthens the stomach. A more serious problem is that alcohol causes a feeling of hunger and after their consumption a person consumes a large amount of food.
5. Age. Women are less likely to have fatty reserves in the abdomen and in life compared to men. But after 40 years, when pre-dopus occurs and the production of the number of female hormones decreases, the volumes of life increase in them.
6. Physical liability. Many people believe that you can get rid of the abdomen when performing exercises on the press muscles. But if you leave the diet, they strengthen and increase, remaining under the adipose tissue, which will make the stomach and even larger sides of volume.

What exercises should be done to remove the stomach and sides

The best exercises that help to lose weight in the abdomen and the sides are considered:

• Cardiocation. They help to burn fat throughout the body, including the stomach. These include running, cycling, jump, "burpee", ascent to the raised surface, walk on the steppe and orbitrek.
• Power Basic Training. During their implementation, most of the muscles of the body work, including the muscles of the cortex, which allows you to build the correct proportions and visually narrowing life. In addition, they are very intensive energy and begin the fat combustion process. These are all varieties of squats, attacks, Deadlift.
• Respiratory exercises- They begin to burn fats due to the saturation of tissues with oxygen and static loads on the muscles, help to tighten the stomach: sucking, twisting with a special breathing technique. They are particularly suitable for those who were born women with diastem.
• Local to strengthen all the muscles of the press: all types of twist, payment legs, bar, static loads.

House simple exercises on the floor

Many people believe that it is impossible to put the figure in order without visiting the gym and control of the coach. In fact, having a firm desire to change the volume of life and get rid of the sides, you can get the result at home. The most effective exercises are listed below.

Twist

One of the simplest and most effective ways to tighten the muscles of the upper and medium press are ordinary twist.

Technique:

1. Lie on the back, fold the legs on the knees and spread slightly on the sides so that the feet are already a bit of a bit on the width of the shoulders.
2. Take your hands behind your head and click in the castle on the back of the head, the elbows look exclusively on the sides.
3. Raising the shoulders and upper part of the back from the floor, promoting the printing muscles, the lower back of the back remains to press on the floor. The head and the upper part of the back form a straight line, the increase does not occur due to the neck, but only because of the muscles of the abdomen. During the execution, the elbows are looked at the sides and do not connect.
4. At the top, you have to solve it for a few seconds and go down.

Reversal

The exercise aims to strengthen the muscles of the lower press. It is considered quite difficult and not all beginners are able to perform it correctly, you need several times. But the main thing is to start, the systematic practice will help improve the results after a few weeks, subject to proper nutrition.

Technique:

1. Lie on a uniform surface, take with your hands behind a certain support behind your head. It can be the legs of the table, the sofa, the chair or any other furniture. You can also stress them strictly on the floor with the palms.
2. Folded to the knees or even in the legs to lift until a right angle is formed between the bust and the legs.
3. From this point it is necessary to raise the pelvis and fix in this position for a few seconds.
4. Return to the starting position.

Repeat 12-20 times, 3-4 approaches.

Oblique twisting

The spit twists and turns strengthen the muscles of the lateral and superior printing and help to reduce the width of life. The exercise is performed as follows:

1. Take the position lying on the back, bend your legs on your knees, close your hands in the lock on the back of the head, the elbows look at the sides.
2. Slowly raise the upper part of the upper part, the shoulders and the head with the muscles of the abdomen, while the neck does not protrude forward.
3. Nella parte superiore, la svolta massima della parte rialzata del corpo viene realizzata in una direzione.
4. Torna alla posizione di partenza, ripeti la rotazione nella direzione opposta.

Ripeti 15-30 volte su ciascun lato, 3-4 approcci.

Torcere laterale

L'esercizio rafforza i muscoli laterali della stampa. Technique:

1. Sdraiati sulla schiena, chiudi le mani sulla parte posteriore della testa, metti i gomiti di lato. Premi le gambe l'una all'altra, piega in ginocchio e metti sul pavimento sul pavimento in modo che giacevano l'uno sull'altro.
2. Alza le spalle e la parte superiore della schiena, fissate nel punto in alto.
3. Return to the starting position.

Può essere eseguito sul lato con un busto, quindi è necessario concentrarsi sulla mano inferiore.

Esegui 20-30 volte su ciascun lato, 3 approcci.

Planck

The bar is considered a very effective exercise for women and men, with the help that strengthen not only all the muscles of the press, but also the back. È eseguito in questo modo:

1. È impegnato nella posizione di stare in piedi sui gomiti/palmi e calzini.
2. La linea della parte posteriore e delle gambe è dritta, si trova in questa posizione quanto più possibile il tempo, senza piegare la schiena. Puoi iniziare con 30 secondi, aumentando gradualmente la durata.

Si consiglia di eseguire l'esercizio alla fine della formazione generale.

Esercizi di respirazione per ridurre la vita e i lati

Gli esercizi respiratori, ad esempio, le tecniche di Bodyflex, sono molto popolari a causa della loro efficacia. Many women and men who lived this technique were very satisfied with the result - according to some reviews, the stomach literally "melted" within a few weeks.

Empty

L'esercizio più efficace, è eseguito non solo dai sostenitori della ginnastica respiratoria, ma dalla maggior parte degli atleti. Viene eseguito esclusivamente a stomaco vuoto con la seguente tecnica:

1. È impegnato nella posizione di stare in piedi o mentire.
2. Viene fatta un respiro profondo ed espirazione rumorosa.
3. Se la posizione di partenza è in piedi, il corpo del corpo si sporge leggermente in avanti. Viene eseguito il respiro più profondo, lo stomaco viene disegnato il più possibile per essere il più possibile sotto le costole.
4. I muscoli della stampa sono tesi ed è necessario fissare questa condizione per 8-10 secondi.
5. Espirare lentamente.

Ripeti 8-12 volte ogni mattina.

Attraversando le gambe

The exercise strengthens the lateral muscles of the press, which helps life to become thinner. Technique:

1. Lie on the back, put your hands with the palms under the buttocks.
2. Make a deep breath, then a noisy expiration, after which - to breathe as high as possible and hold your breath for 10 seconds, exhale slowly.
3. It raises both legs over the floor of 10-15 cm, do 10 crosses, dilute as much as possible on the sides. Make sure the legs are as straight as possible.

Repeat the exercise 3-4 times.

Elongation sides

With the help of this extension, you can create a more expressive line of life. Technique:

1. To become on slightly bent legs, positioned on the width of the shoulders. With the palms of the hands to rely on the hips in the area just above the knees.
2. Make a deep breath and shouting with your mouth, then the deepest breath again.
3. Without releasing air, take one leg on the side, transferring the center of gravity to the second. Try to keep the leg high.
4. It counts to 8, lowers the leg and exhale slowly.
5. Change the leg.

Repeat 3 times on each leg.

"Cat"

With this domestic exercise, the muscles of the cortex and back are strengthened. It is simply performed:

1. The laying on the palms and knees is taken.
2. The deepest breath is performed, breathing delay.
3. Fold your back as much as possible, in this position it is necessary to linger for 8 seconds without exhaling.
4. Exhale slowly and return to the starting position.

Classes for weight loss of the abdomen and sides with load

Very effective exercises for men and women are considered those in which weighting agents are used. They are very consumed by energy, therefore in addition to muscle training, fat combustion occurs. They can be divided according to which many muscles work throughout the body and isolated, that is, only the abdominal muscles.

Basic includes:

All types of squats: with a narrow and wide setting of the legs, locks, Sumo. If dumbbells are used, it is more convenient to perform the squats of the Pliers: the weighted agent with two straight arms lowered, the legs are positioned on the sides, the knees and the feet seem in different directions, the rear part is straight. It is necessary to crown yourself to such a depth, until a straight line parallel to the floor between the knees and the buttocks is formed. Repeat 15 times, 3 approaches. If the bar is used, then put the shoulders of the legs at a distance, slowly crouched and with a straight back, not allowing the knees to go on: the legs in them should be bent at a right angle. You have to get up quickly. The number of repetitions for training is between 12 and 20 years approaching 3-4. With the help of the squats, in addition to a beautiful press, a person will receive round elastic buttocks and narrow legs.

All types of rods standingE: on straight legs, on folding, inclinations with heavy objects on the shoulders. When performing the push on your legs on the equal legs, the foot must be placed on the width of the liver, keep your back straight and dirty forward, bringing the pelvis as much as possible, the legs can be slightly bent to the knees in the lower point. The same "good morning" execution and exercise technique (tilting with load on the shoulders) is the same, only the position of the weighting agent differs. The number of repetitions is 12-20, 3 approaches.

Fins- performed with dumbbells in hand or with a bar on the shoulders. A large step forward takes place, then with a flat rear part you have to sit down until the knee of the rear leg of the floor, return to its original position and change the leg. The number of repetitions for each leg is -12-20, 3 approaches.

The most effective isolated exercises in the printing with the load include:

1. The lateral printing with load. It is necessary to lie down exactly on the side, lean on the forearm of the lower hand, start the back of the back of the head and make a hard time, raising both legs with a heavy object. The exercise pumps the side press and makes the line of life expressive. Repeat 30 times on each side.
2. Lift the legs with load. It is necessary to take the location lying on the back, put the palms under the buttocks. Between the feet, squeeze the load, lift the legs of 15 cm upwards and make them circular movements. Perform 12-30 times.
3. Planck with load. During the exercise, an additional weight is established on the back.

As an additional weight, you can use a special sports leather ball, a homemade pillow filled with sand or something else heavy.

Charge for weight loss of the abdomen and sides

If you dedicate 10 minutes to the office every morning, after a few months you can significantly reduce the volume of life and sides. Recommended exercise program:

1. Empty - 10 repetitions.
2. Jack's Jumps - 1 minute.
3. Burpee - 10 repetitions.
4. Any twist - 3 approaches.
5. Planck - 1 to 8 minutes, depending on the physical skills.

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

Mandatory operating rules

In order to train on the abdominal muscles to bring the maximum effect and benefit, it is necessary to follow the following rules:

1. Perform exercises some time after eating, but not immediately after. Those who are correctly performed on an empty stomach are effective only when this condition is satisfied.
2. The exercise technique is of great importance: the twist and the classes that use weighting agents must be performed at a slow or medium pace, controlling the posture - the rear part should be straight, not rounded. At the most tense point, you must be fixed for a few seconds.
3. The success of training is possible only in case of regularity.
4. Without exception, the products that cause deposits of fat in the abdomen and the sides and the reduction of portions to normal effects will be opposed: the muscles will increase and the fat layer will remain the same. In the final result, the general life and the general abdomen will grow on average 2 cm.
5. The maximum result is obtained if different types of physical activity are combined simultaneously: with weighting, without cardio training and walking.
6. When performing the exercise, it is necessary to breathe correctly: before starting, it is necessary to breathe, take it at the most difficult point: exhale, then inspire and return to its original position.