Get out of excess: effective exercises to lose weight and sides

Boka and the stomach are often the most problematic areas of girls.The hated folds prevent you from entering their favorite jeans and making the silhouette unfit for the sock of tight clothes.Let's try to understand how to eat properly and what exercises you need to do to remove the sides.

Physical activity is an important part of weight loss.We have collected for you the most effective exercises that will help you withdraw the stomach and the sides.

A set of exercises for weight loss

Warm.You have to start doing any complex with a - -up hot.Start kneading the joints from top to bottom.The head of the head, the circular movements in the shoulder and elbow joints, the slopes on the side and down - it is a minimum.

The first exercise.The main exercise is to twist in various versions.This part of the fitness complex develops the whole press, gives a static and dynamic load.An additional load is obtained by the back muscles - so you will form a strong muscle corset. 

Lie on the carpet, fold your knees so that the feet are held on the floor, put your hands behind your head.Now lift the upper part of the body and slowly return to the original state.

Please note: don't get up too much: as soon as the shoulder blades are out of the ground, you can slowly go to bed.

Feel the tension in the neck?So you lift it too actively.Try to look at the ceiling, holding your neck in the static position.

The second exercise.Leg landings.It helps to determine the lower press muscles.

Lie on the carpet, stretch your legs right and log together.Now lift your legs at an angle of 30, 45 and 90 degrees, try to make several ascents before lowering your legs.

Feel stress in the lower back?Put your palms under the buttocks.

The third exercise.A powerful blow to fat will cause the association of previous elements.Lie on the floor, lift your legs at a 90-degree angle, lift your body now as if you were twisted, trying to arrive at the socks.

The fourth exercise.Bike.This element is ideal for studying the sides.

Go to the carpet, lift your legs folded to the knees, connect your palms to the back of the head.Now, raising the body, strives to reach the left elbow to the right knee and vice versa.The knee and elbow should move to each other.

Fifth exercise.Sidebar.It differs from the classic in that it implies the lateral muscles of the press and promotes fat burns on the sides.
Lie on the side.Now go up on the elbow or the palms depending on the level of your preparation.Hold the legs on the ground, leaving a point of contact: the foot of the lower leg.Stay in this position as long as possible, then repeat the complex on the other side.If you also want to load the body, swing and not with a support foot.

Coupling.This is the last step in the exercise to remove the sides.We have to normalize the heart rate and relax the muscles.Fly for several minutes on the back or make slow inclinations on the side and on the legs.

All these exercises for size and sides are easy to perform, do not require in -depth physical training and you can do them even at home.Boring at home?You can reduce the stomach in the corridor, in addition, the excess withdrawal will go faster using Fitball and Special Elastics.

Cardio training to reduce size: will there be an effect?

Will!The cardio load helps to lose weight, of course, the weight will leave not only sides and abdomen, but also of the whole body.Running, walking quickly, jumping - if you do it from 45 minutes (the pulse should be more than 120 beats), then blood circulation in adipose tissue will increase, the metabolism will accelerate.

Where does fat come from these parts of the body

Excessive volumes in these areas appear due to the consumption of a large number of calories: sweet, flour, fat, all this increases the level of insulin.It is an ideal building material for the formation of subcutaneous reserves.Also among women, this is due to the weakening of the press after childbirth.

Consequently, physical activity must be combined with a harmonious diet - in the complex, these 2 factors will give an excellent result.

Remember: you can't lose weight in a single part of the body.By combining appropriate nutrition and sport, you will notice that the whole body has been completely tightened.

Rules of a flat abdomen

1. No stress!It increases the stress hormone level - cortisol.He will accumulate an excess to fight against the source of influence.Complex week?Go to the massage, lie down in the bath, drink decorations of herbs or extract from Valérian.
2. Less alcohol.Is a beer of beer a familiar expression?It may appear not only from beer, but also any alcohol, there is more sugar in popular cocktails.The main danger is that when using drinks containing alcohol, a person ceases to control himself, all kinds of snacks and candy climb in his mouth.It is better to drink white dry wine.

3. There is no high calorie food.Like it or not, the amount of fat and harmful should be reduced.Do not forget to lose weight, you need a calorie deficiency.But here you can choose an appropriate option for yourself: refusing the pizza or running for half an hour in the park?
4. More vegetables and fruit.They contain fibers, therefore necessary for the body during weight loss.Fresh products fibers fill the body, the feeling of hunger will not be felt so much.Add white fish and meat to diet, but it is best to replace white rice with brown - you don't need food with a rich starch content.
5. Blacklist.Think in advance how you will replace the ice cream, burgers and lemonade.There are low -calories analogues for all these dishes.You can make ice cream from the banana, the hamburger is made at home from whole grain bread and steame -cooked chicken cutlets.
6. Observe the water balance.The universal standard of water consumption is 8 glasses per day.This quantity will accelerate metabolism, make the skin elastic and smooth.At first, it may seem that the stomach has become more water - this is not the case.In the body, a water exchange system is simply established.
7. Physical activity.The main assistant of the fight against excess centimeters.In combination with good nutrition, they will give a quick and high quality result.It can be made at home and in the room with the help of a coach.