The dream of a toned body? In this article are a few of the effective exercises for weight loss to the sides, and the belly of the house.
A flat tummy and not the sides — a dream for many girls, however, this area is correctable with the help of regular exercise. Exercise for weight loss belly and sides, which will help you to get rid of the excess, however, it is important that you follow the training system and adhere to the principles of a healthy diet to achieve visible results.
The basic principles of training, weight-loss the stomach and to the side of the
- The intensity of the workout depends on the particular parameters of the figure and your health.
- For those who have a lot of excess weight to the area of the sides and the belly, the workout is more cardio workout to burn fat.
- The available types of cardio workout: walking, jogging, swimming, jumping rope.
- Only the combination of cardio and strength exercises will allow you to achieve the maximum result-the cardio burns fat and strength, the exercises, the shaking of his muscles, and a model of the.
- To achieve the greatest impact, to train 3-4 times a week.
- Each week, increase the load on the power exercises and the duration of the cardio workout with a Hoop.
- The outcome of the training will depend on performance during the course of the training, and the first volumes.
- To lose weight, in any place where it is not possible during the workout to lose weight all over the body to tighten and muscle groups.
- The most effective exercises for the twist wrap, twisting the body and bending. You'll need to do a tutorial with a lot of frequency, but without additional load, so to burn fat, not just build up muscle under it, thus creating an excess of capacity. It is very important not to skip your workout, with twists and tilts as it warms up and prepares the body for the exercise of the hand.
The rules for the implementation of the exercises the weight loss stomach and in the home
- The most suitable time for an effective workout in the morning. Before Breakfast or 2-3 hours after your body, it is in excellent condition for the burning of the fat.
- The weight loss in the abdominal area and the sides of the you have to do it without any weights, using only your own body weight, or risk to build muscle underneath a layer of fat, which will be visually and to add extra volume.
- Start and finish your workout with cardio, which will be the benefits of your workout.
- Closely follow the technique of alternation of the amplitude.
Warm-up before exercise for the sides and the belly
The rotation of the housing on the side of the
1. Feet shoulder width apart, knees slightly bent.
2. The strained abdominal muscles of the shoulders, back, bent, hands in front at chest level.
3. Do you do a slow turn to the right and return to its original position, and then to the left.
4. Among the turns in a different direction — to the stop in the middle of the.
5. Do 10-15 rotations in each direction.
The tendency in the party
1. Stand up straight, feet shoulder width apart.
2. Put your hands up, and sway your body to the right.
3. The pitch of only the upper part of the body, make sure his legs are straight.
4. A series of out of the body, on the sides of the turn.
5. Repeat the exercise 20 times on each side for 2-3 sets.
Bending forward,
1. Stand up straight, feet shoulder width apart.
2. Begin to lower body down to touch your palms to the floor surface.
3. Bend your legs and slowly return to its original position, so as not to cause damage to the back.
4. Repeat the exercise 20 times for 2 sets.
Effective exercises for the sides of the home
Hoop or a hula Hoop
Torsion of the Hoop — available form for use in the home, on cardio, for the duration of which does not only burn calories, but it is also working the abdominal muscles, and back again. Hoop is of paramount importance for women as it helps to create a slender silhouette and highlight your waist. This has to be one of the most effective exercises for weight loss to the side of the home. The rotation of the Ring will help you to get rid of the excess fat on the waist, to carry out a systematic basis, and a minimum of 10 minutes a day.
1. Stand straight, feet together.
2. The hands connect to the castle on the back of the head.
3. Spin the Ring with a small amplitude from side-to-side, the 88-times in each direction.
4. Try to hold your breath on the inhale, pulling in the stomach.
5. The first week of the training, do the 88, the rotational movement in each direction, 2 sets, every week increase the number of sets to 2.
Mobile strap
1. Situated in a classic bar with an emphasis on your toes and your elbows, your body should be straight, without bending.
2. Keep your elbows directly under your shoulder joints.
3. Lift your pelvis up, forming the body of the slide, the bend of the leg at the knee.
4. Hold at the top for 5 seconds, and then return to the starting position.
5. Repeat the exercise 10 to 15 times.
The twisting of the session
1. You are sitting on the floor, bend your legs at the knees and your feet flat against the floor.
2. The case of a slow down to 45 degrees.
3. The lower back is rounded, the coccyx is hidden.
4. Get a press and bend your hands in elbows.
5. The rotation of the body and elbows from side-to-side.
6. Repeat this exercise 30 times, in 3 sets.
Turning a lie
1. Lie down on the floor, hands to dissolve in hand, with the palms flat against the floor.
2. The shoulder straps do not pull it out of the ground and lift your legs straight up and bend your knees at a 90 degree angle.
3. Between the knees to keep a bit of distance.
4. Lower the bent leg to the side, on the floor, but do not touch it, keep the pelvis on the weight and your shoulders don't pull it out of the area.
5. Return your legs to the starting position.
6. Repeat this for all the same on the other side.
By the side of a bridge
1. To get in on the ground, the body straight and elongated legs, one below the other.
2. Put the lower arm at the elbow and lean.
3. It turned out to be is a bending of the torso in the lateral plane.
4. Lift your pelvis off the floor, handling the body prior to the formation of a smooth line.
5. The spread of the weight between the support arm and the foot of the supporting leg.
6. Lift up your head and look forward.
7. Try to hold this position for at least 30 seconds at a time. Every week the workout increases another 30 seconds at a time.
The boat
1. You are sitting on the floor at the same time, lift arms and legs off the floor, trying to bend in half.
2. Stay in this position for as long as possible.
3. Do not strain the neck, keep the limb straight.
4. Repeat 10 times, trying for as long as possible to stay on the weight.
The bending of the torso
1. Lie down on the floor, bend your legs at the knees, interlock your hands behind the head.
2. Try to keep your body off the floor and reach with your elbow to the opposite leg.
3. Left the meeting point and go back to its original position.
4. Do not touch any of the one-by-one.
5. Repeat the exercise 20 times on each side for 2 sets.