The worldwide fitness coach is developing new training for weight loss and sides so that women remain slim.Obesity is a real problem of humanity, it must be fought for comprehensively.Physical exercise in relation to appropriate nutrition provides a rapid and stable result of weight loss.
The most common cause of the stomach and side
Often, exercises for weight loss in addition to giving good results in combination with diet. A persistent lifestyle, irrational nutrition underlies obesity. Also, the stomach and side are covered with fat due to stress, lack of sleep, or due to internal organs.Exercise that is developed specifically for weight loss will help remove fat in the stomach.The main thing is to do it correctly and regularly.It is important to combine exercises for weight loss and sides in women with food nutrition.If not, you cannot reach the desired harmony.
The best exercise for weight loss and sides
Among the many types of training, the best is effective training designed for weight loss and sides.It is they who make a thin waist, form a beautiful posture and make a feminine figure. This type of complex is named by Guy Gasper, Fitness Instructor, Methodology Author. 
This complex includes 10 special exercises for weight loss in the stomach and side.The class strengthens the muscles of the rectus and tilted from the stomach, as well as the back muscles. Classes for losing stomach weight and sides of the gasper are very easy to do so that it is even called "abdominal press for dummies."The most interesting thing is what exercises lose weight and the gasper side included in this complex:
- Train.This is mandatory and only takes 4-5 minutes, helping the muscles to warm up, prevent stretching, injury.
- This was followed by static exercises for weight loss and sides.
- Stretch.
Furthermore, all exercises aimed at losing the stomach and sides with the image will be examined in detail.
Rotate
Various types of rounds are included in the top 5 of the best exercises for loss of weight and sides.They allow you to work on the abdominal muscles of the rectus, making the press that is bumped.The most common choice for weight loss training is on the floor.This helps burn fat and pump up the upper press with a minimum load on the lower back.Lying on the floor upside down, bend your feet in the right corner on the knee.The hand is behind the head, the elbow divorced to the side.Tighten the press, lift the shoulder girdle smoothly from the floor to the pelvis.Slowly fall from the peak point to the source.
Planck
The most effective exercise for weight loss at home is based on your own weight usage.Planck is a universal training of broad muscle groups.This will not only provide a weight loss of abdominal and sides, exercise, but radically change numbers for the better. It is done as follows:
- The initial position lying on the floor, his feet parallel, the forearm wrap on the floor, the elbow is located just under the shoulder.Inhaling.
- Exhale: attach the feet on the toes.Support - with feet, on the forearm.The back is not even deflection, the muscles of the legs, stomach, buttocks are in tension, the legs as close as possible to each other.
- When the muscles are too tense for an unpleasant sensation, smoothly drowned to the floor.
Turn back
This simple exercise effectively contributes to the loss of abdominal weight and sides at home.Correctly, they are done as follows:
- Initial position - lying on the floor (hands are straightened down).Foot - slightly bent in the knee.
- Lift your legs up, lift the lower back smoothly from the floor.
- In inspiration, slowly lower your feet and the bottom of the back.Amplitude - abbreviated,
Tilted to the side
This phizpining protozoa is suitable for weight loss and sides of the house.It's easier to do this easily - it's enough to keep your back evenly and lean to the side with the desired amplitude.At the same time, one hand is in the belt, and the other is discarded.For good results, you need to do 100 or more exercises for each side.To improve, you can take a load in dumbbell form.
Scalolas
Training for losing abdominal weight and sides will be very effective with "scalolas" exercise, which involves a broad muscle group, tone of the whole body.It was done like this:
- IP: emphasis on lyching.Straighten our hands, the feet must be separated.Dependence in the palms and socks of the feet.Take care of the right body without deflection behind.
- Take a breath - Strain the press, pull one knee to the chest without a deviation to the side, the back is straight.
- Exhale - place your feet back without calming the press.Repeat for other legs.
Turning italics
This type of exercise is effective for weight loss.The photo shows how the muscles are tilted from the stomach involved.The correct execution algorithm:
- Initial position: lying on the floor with your feet bent on the knee, the hand is crossed on the back of the head, the feet are pressed to the floor.One ankle is in the other knees.
- In inspiration, start lifting the body up, changing it.The elbow of the left hand tries to touch the opposite knee.Change the position of the foot and do it on the other side.
- Down, but not until the end.Working in short amplitude in tense muscle tension.
Rotate
This exercise makes the upper and lower abdominal muscles work.IP: lying on your back with his feet lifted.At the same time, the ankle is on the parallel floor of the line, the knee is in the same line as the pelvis, and the hand behind the head.With tense pressure, splash your knees and chest to each other, while the hips and shoulders break away from the floor.Repeat - 10 times.Relax, then repeat 10 times.
Planck with turn
These complicated exercises to lose weight and sides with photos will help you not only carry a waist, but also the buttocks, hips, feet.The bar with turns is done according to the scheme:
- IP - Classic bar, emphasis - on the footsteps, foreigner.
- Take a breath - Turn around, take the side blade position, rest on the right arm and legs.
- Legs and left arms are stretched in the opposite direction.
- Bend your arms, your feet, pull your knees to the elbows.
- Dilute limbs again in a different direction.
- Return to IP and repeat for the other side.
Lunch with turn
IP-Standing, the feet are located at a distance of 15-20 cm, hands-at the lower ribs.The stomach is pulled, the back is straightened.We walked to the right with the left foot and twisted the body to the right.At the same time, the toes on the left foot look left.Getting down in Lunge, straightening the right leg.Return to IP, repeat for the other side.
Emptiness
This is an interesting way to lose weight in the stomach and side.Usually, exercise for the stomach and side develops the muscles of the press, while the vacuum is processing the muscles of internal and aholes.Exercise is done as follows: You must stand upright, take a deep breath, and then exhale and drag the stomach.Tighten the press, try to tighten the navel to the vertebra and under the ribs as much as possible.Improve the position for 10-15 seconds, take a breathing slowly through the nose and weaken the muscles.Take a deep breath with diaphragm 2-3 times, repeat, make 3-4 approaches.
Side attacks
This training helps create a beautiful relief from the buttocks, legs, and tighten its figure.To do this, you must wake up, spread your shoulder width separately.The back is straight, hand - in front of the chest, bent in the elbow, press - in tension.On breath - wide steps to the left foot to the right corner on the knee.On breath - Return to IP and repeat for the other side.
Strong legs and buttocks will help reduce the waist visually!
Fitness instructors are recommended for novice exercises to lose weight and sides to be combined with other types of loads used by other muscle groups.Thus, it is possible to develop muscles in harmony, making the figure beautiful.
Exercise steps and buttocks at home
This simple exercise can even be started, but with a regular class, the results will not come long.
Squat
Be sure to add exercises to lose weight and sides at home, train hips and feet.The most famous is Squat.
IP: Stand, legs - shoulder width, divorced socks to the side.The knee is directed to the socks.Weight weight must be transferred to the heel, press your feet to the floor.The back must be slightly beaten by boat, but not round.The mosque is straight, without tilting forward.Knee is prohibited from taking inside and diluted when lifting from the bottom point.At the beginning of the exercise - deep breathing, in the end - breathing.
Lugs
The simplest training is the best training for weight loss, because it is clear, does not require special skills and bring fast results.Lunges helped protect the whole figure.The step forward with the right foot, the toes are slightly inside.Mote left leg back and feet.Hand - On the belt, the kasing is flat.Bend your left foot, down until the right corner is formed in the knees of both legs.Exhale, push out, return to the IP, do it for the other side.
PERI
At first glance, PERI seems to be a simple exercise to lose weight, but allows you to finish all groups of abdominal muscles, buttocks, hips.It was done like this:
- From the standing position, to squat, rest your palm on the floor.
- Remove both legs back by completing the blade in the hand that is straightened.
- Tighten your feet into your hands.
- Stand, high jump, clap on your head.
- Without rest, repeat points 1-4.
Run
Running is a classic way to lose weight, to strengthen health.First, you have to walk quickly, warm the muscles.At the same time, develop a breathing strategy.Take a breath - one step, breath - three steps, as comfortable as it is.Then you can add steps to walk, walk fast.This training must bring a comfortable sensation without shortness of breath, pain.
Side -side twin feet
Abstract hip is an effective exercise for weight loss and priests.IP can stand on the floor, lie beside him or stand crawling.Wake up smoothly and hold support, you need to filter the gluteal muscles and take as many feet as possible to the side.
A cheerful bridge
Exercise to lose weight stomach and buttocks at home like many women for high effectiveness.IP - lying on the back with your feet bent on the knee, the feet are on the floor tightly, the arms along the body.On Inspiration - Squeeze the buttocks and lift the hips, linger for 2 seconds, squeeze the buttocks, breath and return to the IP.
A set of exercises for weight loss, sides and legs
To eliminate a hated fatty precipitate, a series of exercises arranged correctly for stomach weight loss and needed. He must take into account the initial data from weight loss: its weight, the possibility of health problems.Gymnastics due to weight loss and sides with large weight must be economical.This will help avoid hurting joints and ligaments.Exercise for abdominal weight loss and sides must be done at least 3 times a week.Install the duration of exercise with your own welfare.Home fitness for weight loss and sides should not provoke chronic disease exacerbations.Be sure to start the class with warm heating, finish with stretching.
Following this graph in a week you devote training for weight loss at home at home 3-4.5 hours.This means that you will soon reach the desired physical form.After 30 days, exercise for weight loss and sides will become a lifestyle, harmony, and usual grace will replace fertile shapes.
How can you speed up weight loss?
So that the weight can be done as soon as possible exercises to lose weight and sides at home, it is necessary to increase the right nutrition, cardio training, modern cosmetic procedures.Nutritionists recommend the use of pharmaceutical drugs to reduce weight only in extreme cases.The use of exercise nutrients will help you lose weight faster without losing muscle mass, accelerating metabolism.
To build food
When you lose weight, it is recommended to eat in small portions with a break of 2 or 3 hours.It is important for the last dinner no later than 2 hours before the night rest.A day, try drinking about 2 L of pure water, non-carbonation.Pay attention to the list of useful products, bring them to compile a diet.Minimize dangerous food or exclude fully.
Add cardio training
It is difficult to exaggerate the importance of cardio training for weight loss and sides at home.My experts advise you to combine cardio with strength exercises to achieve the maximum fat burning effect.
Add sports nutrition
Various exercise nutrients help quickly tighten the body at home, maintain muscle mass.These products are classified depending on the effect on the body:
- thermogenic;
- diuretic;
- funds reduce appetite;
- block calories;
- Metabolic stimulant.
Fitness instructors recommend not to replace exercises for the stomach and side with exercise for rapid weight loss, but to use the synergy of these two resources.
Conclusion
If you decide to adjust your figure, then physical exercise for weight loss and sides will be a fundamental factor of your strategy.Other resources need to be connected with them - appropriate and modern sports nutrition, cardio training, and most importantly - perseverance, belief in their strength, good motivation.After combining all factors together, you will definitely achieve your goal.