9 Effective methods and exercises for weight loss, sides, waist, hips and buttocks.The problem of excessive weight is relevant to both men and women, whose only difference is that women are more concerned about their external attractiveness.We take into account methods that can be used at home that allow joyful glances to be at the center of the joyful glances and slim and fit.
The causes of fats
The most common causes of fats and extra pounds are as follows:
Inadequate nutrition.
To have a slender, beautiful shape, you need to avoid greasy and especially sweet foods.Artificial sugar, which is abundantly added to sdoba, cakes, soda and other high calorie products, is poorly absorbed and almost immediately passes into the fat deposits of the stomach, side, hips and buttocks.
Therefore, include more fresh vegetables and fruits, cereals into your diet, drink enough clean water, green tea or main cooking devices.For example, for the preparation of the diet and at the same time delicious foods, pumpkin, apples, buckwheat, dandruff, bulgur, kefir, moderate amounts of honey and other healthy products are perfectly suitable.
Sitting lifestyle.
In the modern world, people spend more and more time on their computer, at home and at work.Hypodynamia contributes to fat deposition in problem areas.Therefore, in order to get into a good physical condition, consider your lifestyle:
- Walks in the fresh air,
- running,
- Cycling
- skiing or
- riding
- Fitness hours at home or at the gym,
- Yoga exercises for weight loss, healthy spine and posture.
Genetics and metabolic processes
The heritage and speed of the metabolic processes of the body also play an important role in the proportion of the illustration and the tendency to fat deposits.A certain amount of fat is normal to protect the organisms.Only excessive obesity and too low metabolism are dangerous.Most people have a place where a common excessive, unbalanced nutrition and irregular lifestyle, too inactive.As a solution to this problem, the home practices of weight loss and alternative methods, which we look further, are perfect.
Effective exercises for weight loss and pages
The complex of the most efficient exercises for fast weight loss promotes excellent shape.Keep in mind that a good effect can only be achieved with their regular use.Exercises are recommended to alternate with each other to perform the daily complex for at least 10-20 minutes.
1. Circle tore to lose weight
The hoop is also known as the Hulahup, and perhaps this is one of the fastest and most effective ways to lose weight.The twisting hoop is the usual plastic and massage.One and the other are effective.The internal nozzles of the massage ring are added to reduce the volume of the abdomen, sides and waist faster.But then we recommend that you use massage rings directly on the skin, underneath without clothes.If you twist the circle with clothes, the usual option is quite suitable, easy to buy at the Sports Store.We recommend that the hoop twist the hoop in both directions in ten minutes.
2nd swimming
This is one of the strongest and most useful ways to lose weight.Swimming not only eliminates extra pounds, but also strengthens the muscles of the abdominal press, back, heart, arms and legs, develops the respiratory system and provides perseverance.Swimming is an excellent tool for healing the whole body.Of course, it is best to swim in a clean lake with natural water, but if it is not nearby, swimming in the pool is good.Don't forget to get you to visit with special glasses and hat, plus shower before and after training.The maximum effect of the weight and reinforcement of the abdominal muscles, sides, back, hips, buttocks and legs reaches swimming with a residential.
3. Enter a press
If you do not want to swim or do not have such an option, you can download the press at home or at a fitness club.
How to download the abdominal press correctly?
This exercise is easy to do at home.
THE).Lie on your back, your hands can be folded with your palms on the back of the head, or only stretched along the body.Whenever you just start intervening, it is better to download the press alternately: for example, the first swings are 10-20 times and then with the right foot on the left.The second leg can be bowed in the knee and pressed to the body to use other muscle groups.The abdominal press, completely lying in the back - the lower abdomen to a greater extent;If you lift the body - the load is placed on the upper part of the abdominal press.The higher the amplitude of swings and movements, the more they develop the muscles, sides, feet and bottoms of the abdomen.When both legs are fluctuated at the same time, the load increases significantly and the effect becomes more noticeable.The load should be moderate, you should feel momentum after classes, strength growth and good muscle tone.So you worked correctly.
B).Lie on a flat surface.Then lift the straight legs for approx.30-35 degrees and hold in this position for 7-30 seconds.Lower, take a break a little and make a few more times.
4. Press the side muscles of the body
Control: Lie on its side for a soft, dense carpet for fitness or yoga.Make a hand on top, the floor with your palms on the floor.Based on the second.The foot that is on the floor can be slightly bowed in the knee to make a better stop.The second leg is equipped with 10-25 times.You can pick up your body with the guy at the same time and then work out more muscles.Similarly, do it with the other leg.
To increase the effect, diversification of swings is recommended:
- Not only with a straight foot up, but also to the back - both the thigh and the back muscles, including the buttocks, are strengthened.
- Repeat the same swings with your legs bent to your knees: up and down, then back there.Complete both legs alternately.
Exercise 5 - Bike
This is another exercise in the press, you can do it on the bed, waking up in the morning.The "bicycle" is done lying down: lift the body and lean on the elbow -bent hands.Raise your legs about 45-90 degrees and "pedal" in the air.Repeat the rotation with two legs 8-12 times.When the press becomes stronger, gradually increase the load.The lower the tilt angle, the higher the load and the effect of strengthening the abdominal press shouted more.
Home exercises to lose weight
In order to achieve greater results for pumping the muscles and faster fat, it may contain other exercises in the complex.
Exercise 6 - Bar
Almost all muscle groups are developed: arms, legs, hips, buttocks, abdomen, back, neck.Therefore, it is useful to practice the "bar" for both men and women to form a slender body and strengthen muscles.First: Lie on a carpet for classes, face down.
False the socks and lift the body, leaning from brushes to elbow.The body should be kept parallel to its surface, the head is at the same level as the back.
Stir in a few seconds and 1 minute like that.As usual, the body may tremble - this is normal.If you are just starting to intervene, you can reduce your time for 20 seconds and gradually increase your load.When the muscles become stronger, you can screw the band to practice.In the elevated position, turn the body alternate to the side: right and left.Soldering for a while with each screw.
Yoga Yoga Practice - Asanas
Exercise 7 "Pump"
Standing, legs shoulder width.The cups are slightly turned inside - then the weight is redistributed from the heel to the front of the leg.Bend one hand and feel the biologically active point of the ribs, approx.20 cm under the armpit with your fingers.The other is to lower and feel the baht on the side of the thigh, approx.20 cm above the knee.In places, the bat will paint pain when pressing.
The "pump" exercise is then performed - the body is swinging to the right and left with alternating rise, lowering hands, fingers for biologically active points (BAT).When he tilts the body to the right - the left hand with his fingers on the bat on the rib, his right hand - with his right hand - knocks on the knees, from the side, from the side.The left slope - on the contrary, the hands change places: right - up, left - knocking on his leg.The "pump" exercise strengthens the muscles of the pages, the abdomen, the back, the hands.This contributes to the development of proper posture, so the spine actively participates in the slopes.
8. Asana "Luke"
Lying on the stomach, take your feet, bend on your knees and grab the ankle.Then bend the back so that the hands can be stretched out, the legs stood slightly.You get a pose that resemble a bow to a shoot.
To enhance the effect, you can make more fluctuations on your stomach.Then lower your feet and keep them with your hand next to the ankle.Remove a little and repeat the exercise a few more times.
Regular practice of Asana "Luke" perfectly strengthens and pulls the stomach and is very useful for the spine.This exercise is recommended for men and women as everyday or at least weekly.
Alternative methods to get rid of fat and page
Those who do not want to exhaust themselves with the exercises at all can use weight loss tools.In addition to their diversity, these bases are divided into external and internal use.
Various biologically active additives are used for entry - they use dietary supplements, and before using it, it is better to seek medical attention, which means that it is more appropriate for you.
- Fatty cells are degraded,
- Contributes to the normalization of metabolic processes,
- Plant extracts are used to promote excess fat burning.
Bad helps a person to normalize weight without unnecessary efforts, but combined with physical activity is still better to achieve the maximum and stable effect.
9. To repair the underwear
Another effective and completely secure tool for weight loss is without unnecessary efforts, with nanocamia -based active biocrystals setting bedding.This technology is a revolutionary in the field of underwear, unique development - cosmetics.
The technology of active biocrystals not only allows you to get rid of excess quantities and kilograms, but also successfully fights cellulite, which is another key benefit of this method.In fact, there are not many tools and ways to get rid of cellulite - this is quite difficult to eliminate.
Lucky with nanocamika:
- Improves metabolic processes of tissues in tissues,
- Accelerate the lymphatic drainage
- The skin is soft, even and hydrated,
- The "orange cortex" is noticeably smoothed and disappeared,
- Comfortable for the body - no sauna, bath or steam bath effect, such a laundry does not soar the body, but create a comfortable dry heat.
- Improves the figure - outwardly appears to be slimmer and more attractive.
- It reduces excessive quantities between waist and hips - according to research results and brand fans, according to many reviews.
High quality patented textiles, a micro -ceramic in the nanoural tissue, this principle of action comes from a lot of counterfeiting, especially from China.Therefore, if you want to really get the maximum and proven effect.Incidentally, they are excellent for sports, improving the effects of weight loss and pages.Also very comfortable, high waist panties are very comfortable, which not only relieves extra pounds and cellulite, but also makes the figure much thinner.
In this review, we tried to introduce you to the most effective tools of weight loss.Everyone can choose the most optimal option for themselves.
We wish you to be in excellent physical condition and look 100%!