Exercises for weight loss of the abdomen and sides

Each girl dreams of a beautiful and thin silhouette.The most problematic areas are abdomen and hips.The fat is deposited in these places.To eliminate the problem, a balanced diet is necessary and, of course, physical activity.Using complex exercises, you can reach weight loss, tighten the muscles.The only condition is their regular and conscientious execution.

Rules for losing weight

There are several appropriate weight loss rules.When observed, it is possible to reach the burn of the adipose tissue and repair the result.So you can't look strongly on a diet.It is necessary to gradually replace unnecessary products and replace them with useful:

• Replace sausages with boiled meat, better chicken;
• Sweets - dried fruits;
• Crame - Low milk in fat;
• Sweet cheese - natural cottage cheese;
• The white bread is black or bread.

This is also worth:

• Refuse mayonnaise, especially with a high fat content.100 g of the product contains ¼ part of the daily calories required.You can replace the mayonnaise at home.
• Limit the use of sugar.Take the habit of drinking tea or coffee without sugar.It will be useful to refuse carbonated drinks.
• Completely abandon the fried potatoes, fries, crackers, fast food.Potatoes jointly with fats increase its calorie content by 7 times.Sunnings "On the Go" will not satisfy hunger, but they went in the stomach with excessive calories.

Food should be chewed thoroughly, the usual parts are reduced.In the 1.5 months, it will take 2 to 5 kg.To reach the result, take a rule:

• Before you eat, eat raw vegetables.This is necessary for the proper functioning of the intestines, the maintenance of the microflora and the partial garnish of the stomach before meals.
• Throughout the day, drink gas -free water in small portions.30 minutes before meals, drink a glass of water.
• Breakfast with cereals.They will not only satisfy hunger for a long time, the launch of the body after sleep, but will also help prevent fat deposits.
• You cannot refuse dinner.It must be light, low-calorie.Before going to bed, drink half a glass of kefir.
• To sleep at 10:00 p.m. at the latest, the duration of the sleep must be 7 to 8 hours.

And the most important rule is sport.It is worth registering for physical form, to move more.The simplest methods of movement:

• Walk as much as possible.If time allows, then part of how to work on foot.
• If possible, abandon the elevator.
• In the evening, after work, organize races 3-4 times a week.

These simple daily charges will help strengthen the butt and legs muscles.Particularly good are the climbing of resurgence.You can even run on the stairs from top to bottom.

Exercises for the abdomen and sides

To give the silhouette an attractive look, daily, you must devote 30 minutes of gymnastics and change all the lessons every 6 months.The fastest weight loss occurs in the second phase of the menstrual cycle.During this period, they give a lot of physical activity to the body.And always alternate the load on muscle groups.There are rules for weight loss at home:

• compulsory daily classes;
• The plan developed, the use of lessons - on the Internet, there is a fairly large selection on the Internet;
• a break between exercises no more than 30 seconds;
• 1 hour before loading and 2 hours after you can't eat food.

Rules of execution: general warm -up, execution, team

First of all, you should start with a hot-up.This will help prepare the to come to the upcoming muscles, to avoid injury during the lesson.The warm -up lasts 7 to 10 minutes.Each exercise begins with the position of the legs on the width of the shoulder, the hands - along the body:

• Enclinted the head on the right and left 20 times, then in front and back.
• Raise your hands, get up on your socks, stretch your eyes and take the initial position, 15 times.
• Inclination of the housing on the sides, 20 times.
• Tilt yourself forward, trying to reach your fingers of the left hand of the right leg fingers, then change your hand.10 repetitions.
• Circular movements with the hands, 20-25 times in advance and the same amount of return.
• Squats with a flat back, 25-30 times.
• Run in place or jump jumps for 3-4 minutes.

Between the exercises, take breaks no more than 20 to 30 seconds.To obtain a flat abdomen, there is a whole range of exercises.The duration of the workout is at least 40 minutes.Each exercise is performed 15 to 20 times.

Press exercises

1. It is done on the ground or a special bench to swing the press.Lie on a flat surface, folding your legs with your knees, wrap your hands in the lock behind your head.Mount a body from 80 to 85 degrees.Inspire - Lifting and fixing for 7 seconds.Under the expiration, take the starting position.3 Approach.
2. Lie on your back, knees folded, even your hands are thrown behind the head.Produce a body as if folding.At the same time, the arms and legs increase.Reach your feet with your hands on your feet and for 3-6 seconds to fix the position, then return to the initial position.3-4 approaches.
3. Lie on your back, arms along the body, pressed towards the ground.Lift the legs 45 degrees.Correct the position for 5-7 seconds.
4. The "bicycle" exercise is carried out in 4 sets.Lie on your back, lift your legs at an angle of 45 degrees and alternately one or the other leg to the body.In this case, the elbows are reduced with the opposite knee.
5. This exercise can be carried out directly at the workplace or in front of the TV.On inspiration, attract the stomach, keep the muscles for 8 to 12 seconds.On the expiration is gradually relaxing.The rehearsal is 25 to 35 times.

General exercises for the abdomen

1. Includes on the side.They are made from the initial position: the legs are separated in the shoulder, the back is flat, the hands are extended along the body.For weighting in each hand, you can face dumbbells.When the inclination is carried out, the hand (on the side on which the inclination is manufactured) with a weighting agent slides on the leg.It is made 25 times in each direction of 4 to 5 approaches.
2. It will take a hula-hupe.The hoop runs at least 20 minutes.When exposed to the abdominal muscles and subcutaneous fats, a deep massage occurs, which allows you to form a thin size.Such a lesson is held daily.

Hip exercises

1. Run in place.At the same time, try to lift your knees high, the thigh must be perpendicular to the body.Perform in 2-3 minutes with a rehearsal 3-4 times.
2. Deep squats.The legs are wider than the shoulders, the feet parallel to each other, the back is straight.Try to sit on an invisible chair.The back at this time remains straight.Perform 25 to 30 times in 2 approaches.
3. Breeding is carried out on the ground.Menouese on one side, resting your elbow, the legs extended.Lift the uniform leg as high as possible.Perform 25 to 4 approaches 25 times on each leg.
4. Skakakkikh jumps will help strengthen the leg muscles, buttocks and lower back.They are also a good cardio load.Take jumps for at least 5 minutes.

The most effective complete exercises are:

1. Planck.This implies the muscles of the abdomen, the back, the buttocks, the hips, the shoulders.It is necessary to rely on the elbows and fingers on the ground, the back is flat, the muscles must be tense.In this position, try to hold the body for 1 minute.With a breakage of 30 seconds, perform 2 to 5 times.By making the bar with an alternative by pulling your knees on the chest, you can make a faster burn of the adipose tissue.
2. Raise the whole body.The exercise pumps the muscles of the buttocks, abdomen, legs and hips, burns fat.Starting position: lying on the back, legs folded with knees, the hands are lowered.In inspiration, lift the pelvis, the shoulders remain closely pressed towards the ground.Correct the position for 5 seconds.

Respiratory exercises for the weight loss of the abdomen and sides

Execution rules

The realization of respiratory gymnastics is an effective way to lose weight.Start position: Line of legs with width, palms to rest above the knees, the gaze is directed forward.

There are several basic options for performing breathing exercises:

• Breathe deeply.Exhale with your mouth, try to release as much oxygen as possible, which makes the lips with a tube.
• Suddenly breathe in your nose, exhale with your mouth, while stretching the press.
• On the inspiration, tighten your lips, hold your breath.Tilt your head to the chest and as much as possible to slide the stomach, while counting from 1 to 8. Then, gradually relax the muscles, exhale.

The following charges can also be used:

1. Lie on your back, fold your knees, relax.In inspiration, inflate the stomach.On the expiration, drag it, filter the press.Perform 15 times.
2. Lie on your back, extending your hands along the body.Breathing is even 10 to 15 seconds.When you breathe, draw a stomach and lift your legs to 90 degrees.Holding your breath, pull your legs straight on the body, helping with your hands.You exhale.Repeated 15 times.
3. Lie on your back, put your hands under your buttocks, straighten your legs.Breathe often for about 10 seconds, then lift your legs at an angle of 45 degrees and make the "scissors".Rehearsal - 15 times.
4. The back leaning against the wall.When you breathe, rest against the wall, turn the muscles of the abdomen.Repeat 10 times.
5. Sit on a chair, your back is flat.Make deep breaths and exhales, filter the muscles of the abdomen.Repeat 20 times.

An effective complex for the abdomen and the sides:

1. Lotus.Sit on the ground in the lotus position.The breath is slow, deep, silent.The lesson lasts 5 minutes.Then 5 minutes of rest.After that, another 10 minutes of calm breathing and thoughts went to the sounds of music.
2. Frog.Sit on the floor by crossing your legs.The hands are folded, the elbows are on their knees.One hand is tight in a fist, and the second grabs it.Inspire and exhale alternately with his nose and his mouth.It is done within 15 minutes.
3. Wave.Lie your back on the ground, stretch your hands along the body, the legs are bent with the knees, the feet stand on the ground.The left hand is with the palm on the chest and the right in the stomach.Inhaling, the chest rises and the stomach is drawn.On the expiration - the reverse is true.Perform no more than 10 minutes.

We speed up the result

To speed up the result, you can use wraps.SO:

• The skin will be cleaned;
• Toxins and excess liquid will be removed;
• Blood circulation will improve;
• will speed up metabolism;
• Skin saturation with vitamins and minerals will occur;
• The elasticity and elasticity of the skin will increase;
• The "orange crust" will disappear.

Before wrapping it, you need to take a bath and rub the skin well with a brush, you can use a scrub.Wipe with a soft towel.Punish the problematic areas with the prepared mixture.In a spiral, go back with a cling film.On the top, put a terry dress to create a greenhouse effect.In this state, at 50 to 60 minutes.Then wash everything with lukewarm water and apply a nutritive cream.The course consists of 15 procedures carried out every two days.

Here are some types:

• Honey wrap.Melt 3 tablespoons of honey in a double boiler, bring to 36 degrees.Add orange and lemon essential oil for 2 drops.
• Wrap green tea.3 tablespoons of green tea chop and pour hot water.Insist 2-3 minutes.Add 2 drops of orange oil.
• Chocolate envelope.250 g of cocoa pouring 500 g of hot water.Leave to cool up to 40 degrees and apply to the skin.

After consulting the opinions, we can conclude that the class of class is very effective.Those who observe the diet perform respiratory and physical gymnastics, without a doubt, manage to drop extra pounds.

How to repair the effect made

Having achieved the goal of reducing weight and reducing volumes, you cannot relax.It is necessary to adhere more to a balanced diet.Take the habit of walking and breathing as much chest as possible.And of course, don't forget the physical effort.

Blitz loops

It is worth consuming more cinnamon.It can be added to tea, kefir, meat, cooked to apples.Cinnamon accelerates metabolism and the body can lose 1 kg in a month.
The consumption of suis causes rapid saturation.And red pepper - eliminates the body from excess humidity, and metabolism is accelerated by 25%.This will help get rid of an additional 2 kg.