The gymnasium of the whole world is developing new exercises to lose weight in the abdomen and the parties so that women are still slim.Obesity becomes a real problem of humanity, it must be comprehensive fighting.Physical exercises combined with appropriate nutrition provide a quick and stable result of weight loss.
The most common cause of the abdomen and side
Typically, exercises to lose weight on the sides give good results in combining with the diet. A sedentary, unreasonable lifestyle as a foundation for obesity. In addition, the stomach and sides are covered by fat due to stress, lack of sleep or the disease of internal organs.Exercise exercises specially developed to lose weight will help eliminate fat on the stomach.The main thing is to do them correctly and regularly.It is necessary to combine exercises to lose weight and faces in women with diet nutrition.If not, you cannot achieve desired harmony.
The best exercises to lose weight and parties
Among the many types of training, it is best for effective exercises designed to lose weight of the abdomen and side.It is they who make the waist thin, create a beautiful posture and make the character of a feminine. A complex of this type is named by Guy Gasper, physical guide, author of the methodology. 
The complex includes 10 special exercises to lose weight in the stomach and the two sides.The layers enhance the muscles and oblique muscles of the abdomen, as well as the back muscles. The classes to lose weight of the abdomen and the two sides from Gasper are so easy to do that he is even called "the belly press for the fake".The most interesting thing is the exercises to lose weight and Gasper inside this complex:
- Start.It is required and only takes 4-5 minutes, helping muscles heat up, prevent prolonged, injury.
- This is followed by static exercises to lose weight of the abdomen and side.
- Lengthen.
Next, all exercises for the purpose of losing their abdomen and the parties with images will be tested in detail.
Curly
Many different types of spiral are included in the top 5 of the best exercises to lose weight of the abdomen and side.They allow you to find rectal abdominal muscles, creating a embossed press.The most common choice for training to lose weight is on the floor.It helps to burn fat and pump the upper press with a minimum load on the lower back.Located on the upside down floor, bending your legs in a square angle at the knee.Hand behind the head, the elbow divorced to the sides.Tighten the press, smoothly lift the shoulders from the floor to the pelvis.Slowly fall from the peak into the source.
Planck
The most effective homework to lose weight at home is based on your own body weight.Planck is a universal training course for a large muscle group.It will not only offer a decrease in the weight of the abdomen and the two sides, exercise, but also completely transforms the number better. It is done as follows:
- The starting position lies on the floor, parallel legs, forearms of the floor, elbows lying exactly under the shoulders.Inhale.
- Breathe out: Install the foot on the toes.Support - on the toe, on the forearm.The back is even, no deviation, muscles, abdomen, buttocks are tense, the feet are closer to each other.
- When the muscles are too stressful to feel uncomfortable, smooth to the floor.
Reverse
These simple exercises effectively contribute to the weight loss of the abdomen and the side at home.Exactly, they are done as follows:
- The starting position - lying on the floor (straight down).Foot - slightly curved at the knee.
- Raise your legs up, lift your back from the floor.
- In terms of inspiration, slowly lowering the legs and back.Amplitude - shortening,
Tilts to both sides
These protozoa conditions are suitable for losing weight of the abdomen and sides of the house.Easy to do them easily - it's enough to keep your back evenly and tilt to one side with the desired amplitude.At the same time, one hand lies on the waist, and the other is thrown.For good results, you need to perform 100 or more exercises for each party.To enhance, you can bear the burden in the form of dumbbells.
Scalolas
Training to lose weight of the abdomen and the two sides will be especially effective with "Scalolas" exercise, related to a large muscle group, firming the whole body.It is done like this:
- IP: emphasize tools.Our hands, right legs apart.The dependence on the palms and socks of the legs.Keep your body right away without being deflected at the back.
- Inhale - Filter the press, pull one knee into the chest without being deviated on the sides, the back is straight.
- Breathe out - set foot back without relaxing the press.Repeat for the other leg.
Spiral
This type of exercise is effective to lose weight.The photo shows how the muscles of the abdomen are related.Exactly enforced algorithm:
- Original location: Lying on the floor with your legs bent down on your knees, your hands are crossed behind the head, the feet are pressed on the floor.One ankle of one leg lies on the knee of others.
- In inspiration, start lifting the body, turning it.The elbow of the left hand tries to touch the opposite knee.Change the position of the leg and do it on the other side.
- Come down, but not to the end.Working in a short amplitude of the tension of the oblique muscles.
Curly
This exercise makes upper and lower abdominal muscles.IP: Lying on your back with your legs raised.At the same time, the ankle lies on the parallel floor of the line, the knee is on the same line with the pelvis and hands behind the head.With a stress press, extending your knees and chest, while the hips and shoulders are broken from the floor.Repeat - 10 times.Relax, and then repeat 10 times.
Planck with turn
These complex exercises to lose weight and a picture of a photo will help you not only carry your waist, but also the buttocks, hips, legs.The bar has been made according to the diagram:
- IP - A classic bar, emphasizing - on socks of legs, forearms.
- Inhale - Turn back, take the position of the side, rest the right forearm and toes.
- The left leg and arms are extended in the opposite direction.
- Bow hands, feet, pull the knee into the elbow.
- Dilute limbs again in different directions.
- Return to IP and repeat for the other side.
Lunch with turn
Standing IP, legs are placed at a distance of 15-20 cm, by hand-on the level of the lower ribs.The stomach is pulled, the back is straight.We go to the right with the left foot and turn the body to the right.At the same time, the toe on the left leg looks left.Get up and down within the right leg.Return to the IP, repeat for the other side.
Vacuum
This is an interesting way to lose weight in the abdomen and side.Typically, the exercises for the abdomen and the parties develop the muscles of the press, while the vacuum does not work into the internal muscles and aperture.The exercise is done as follows: You need to stand upright, take a deep breath, then exhale and pull the stomach out.Tighten the press, try to tighten the navel into the vertebra and under the ribs as much as possible.Fix the position for 10-15 seconds, slowly inhale into the nose and weaken the muscles.Take a deep breath with a diaphragm 2-3 times, repeat, perform 3-4 approaches.
Attack
These training help create a beautiful relief of butt, legs and tighten numbers.To do this, you need to stand up, spread your legs wide.The back is straight, hands - in front of the chest, bent at the elbow, the press - tension.When exhaled - a broad step towards the left foot to the right corner at the knee.When exhaled - Back to IP and repeat for the other side.
Strong legs and buttocks will help reduce the waist visually!
Gymnastics lecturers are recommended for new exercises to lose weight and sides to combine with other types of loads that other muscle groups use.Therefore, it will be able to develop the muscles harmoniously, making the number beautiful.
Step and butt exercises at home
These simple exercises may even start, but with regular classes, the results will not be long.
Squats
Be sure to add exercises to lose weight and both sides at home, hips and training legs.The most famous is Squats.
IP: Standing, leg - shoulder width, divorce to the sides.The knee is directed towards socks.The body weight should be transferred to the heel, pressing the foot to the floor.The back must be lightly hit by a boat, but not round.Mosque is straight, not leaning forward.The knee is banned from going inside and diluted when lifted from the bottom point.When starting the exercise - a deep breath, finally - exhale.
Lug
The simplest training is the best exercises to lose weight, because they are clear, do not require special skills and bring quick results.The lungs help keep the whole number.Step forward with the right foot, the toe is a bit inside.Mote left leg back and toes.Hand - on the belt, the shell is even.Bow to your left leg, go down until the right corner forms at the knee of both legs.Breathe out, push out, return to the IP, do it for the other side.
Berpi
At first glance, Berpi seems to be a simple exercise to lose weight, but allow you to carefully find all the abdominal, buttocks, hips.It is done like this:
- From the standing position, making a squat, putting your palm on the floor.
- Cancel both legs back by completing the bar straight.
- Tighten your feet into your hands.
- Stand up, jump high, clap your head.
- Do not rest, repeat point 1-4.
Running
Running is a classic way to lose weight, to enhance health.First you should walk with a quick step, heating muscles.At the same time, develop a respiratory strategy.Inhale - one step, exhale - three steps, convenient.After that, you can add a speed to run, run fast.This training will bring a sense of comfort without breathing, aches and pains.
Born legs to the sides
Summary of hips are effective exercises to lose weight and priests.IP can stand on the floor, located next to or stand on all four legs.Poetry up smoothly and keep support, you need to stretch muscles and take your legs as much as possible.
Bridge
This exercise to lose weight of the abdomen and buttocks at home like many women for high efficiency.IP - lying on your back with your feet down on your knees, your feet are tightly placed on the floor, arm along the body.According to inspiration - tightening the butt and lifting the hips, lingering in 2 seconds, squeezing the buttocks a lot, exhaling and returning to the IP.
A set of exercises to lose weight of the abdomen, both sides and legs
To remove hated fat mines, a set of exercises that are composed correctly to lose weight of the abdomen and the two sides are necessary. He must take into account the original data on weight loss: its weight, health problems may occur.Gymnastics for weight loss and large sides should be saved.This will help avoid joints and ligaments.Exercises to lose weight of the abdomen and the side should be done at least 3 times a week.Set the amount of exercise duration with your own health.The gymnastics of the house to lose weight of the abdomen and the side should not cause seriousness of chronic diseases.Be sure to start classes with a warm, ending with prolonged.
Tracking this graphics for a week, you spend home weight loss exercises at home 3-4.5 hours.This means you will soon come to the desired physical shape.After 30 days, the exercises to lose weight and the faces will become a normal lifestyle, harmony and grace will replace the lush forms.
How can you accelerate weight loss?
In order for the fastest weight possible to lose weight and faces at home, it is necessary to supplement appropriate nutrition, cardiovascular training, modern cosmetic procedures.Nutrition experts recommend using drugs to lose weight only in extreme cases.The use of sports nutrients will help lose weight faster without losing muscle mass, speeding up metabolism.
To set up food
When losing weight, should eat in small parts with 2 or 3 hours of rest period.It is important to eat dinner final not later than 2 hours before the night.One day, try to drink about 2 l pure water, no carbon.Pay attention to the list of useful products, bring them to compile a diet.Minimize harmful foods or completely eliminate.
Add cardiovascular training
It is difficult to appreciate the importance of cardiovascular training to lose weight in the abdomen and at home.The experts I recommend combining cardio with strength exercises to achieve maximum fat increase effects.
Add sports nutrition
A series of sports nutrients help quickly tighten the body at home, preserving muscle mass.These products are classified depending on their effects on the body:
- Heat;
- diuretics;
- money reduced appetite;
- Block calories;
- Metabolic stimulants.
Gymnastics lecturers advise not to replace the abdominal and sports exercises to lose weight quickly, but to use the synthetic power of these two resources.
Conclusion
If you decide to adjust your numbers, then physical exercises to lose weight and sides will become the basic element of your strategy.Other resources need to be connected to them - Sports nutrition suitable and modern, cardiovascular training, and most importantly - perseverance, belief in their strength, good motivation.Combining all the elements with each other, you will definitely go to the goal.