To lose weight, it is necessary not only to adhere to correct nutrition, but also to do sports.As you know, in the abdomen, the stratum of fat is quickly formed and is burned more difficult than in other parts of the body.But the persistent lessons developed by fitness coaches will do their job.There are effective physical exercises for weight loss and sides.Only a regular training will help to find beautiful shapes and get rid of excess fat.
What muscles should they be pumped to get rid of fat on the stomach and hips?
If you know which muscle groups are found in a certain part of the body, it will be easy to develop a series of effective exercises to lose weight and sides.
These muscles are found on the stomach and on the sides:
- External oblique- passes from the lateral surface of the rib to the abdomen, works with the inclination and the curves;
- Inner inclination- is located under the external oblique muscle, takes part in the corners, inclinations;
- The transversal is deep- passes from behind from inside the rib to the stomach, takes part in the torsion;
- Straight- Guide along the abdomen on both sides of the midline, contributes to the corner of the body forward.
General rules for all exercises
Despite those who perform exactly exercises to lose weight, abdomen, sides, hips or anything else - man, woman, girl or teenager - so that they are effective, you must join these general rules:
- Training must necessarily go on an empty stomach when the body is relatively long without energy nutrition.
- Physicist.The exercises to lose weight of the abdomen and sides are not performed with dumbbells and other weighting agents, the load is performed due to the movement of the body.
- If you have chosen simple and easy weight loss exercises, it is advisable to commit yourself daily, at the same time.
- Gradually, the number of repetitions from the set of exercises should be increased.
- Normally, after the lesson, a little fatigue is felt: simple and light home exercises to lose weight and the sides also make the muscles work, which shows their effectiveness.
Note!It is sufficient to train 3-5 times a week, but daily lessons will give greater efficiency.The optimal number of movements for each exercise is 25-30.It is recommended to repeat them at least 3 times, taking small breaks for relaxation.
A complex of physical exercises for weight loss and sides
What are the most effective exercises to lose weight and sides?The complex consists of 10 physical exercises designed to perform a house, even if for the first time you can do 3-5 exercises from the complex.They are simple and light, they do not require the use of simulators, suitable for people without special physical training.To better understand the execution technique, the scheme of their execution can be downloaded on the computer or watch online videos.
Note!Fitness coaches recommend doing in the morning, which contributes not only to falling weights, but also with rapid awakening.
Before each workout, it is recommended to perform a small 5 -minute heating.Its goal is to prepare the muscles for imminent loads.To perform a warm, you can use the simplest exercises, such as walking on the spot, inclinations, etc.
Basic laughed
The exercise is performed as follows:
- Lie on the back, bend your legs on your knees, put your shoulders on the width.Turn your hands behind the head.
- Raise the pelvis, removing it from the floor, as high as possible, going up to the socks.
- Deligns for a few seconds and lowers the pelvis on the ground.
Note!When performing this exercise, it is not necessary to raise your hands together with the pelvis.
"Scissors"
"SCISSORI" - One of the best exercises for weight loss not only of the abdomen and sides, as well as the legs:
- Lie on the back, stretch your hands along the body.
- It raises both legs so that they form with a floor of about 45 degrees.Position them at different levels (one above the other).
- Perform in the air of the movement, like scissors.
"Lokot-Kollo"
This exercise is performed as follows:
- Lie on the back, bend your legs on your knees.Hands behind the head, folded to the elbows.
- Alternatively tighten the left and right elbow on the opposite knee.
The exercise can be performed until the muscles are tired.
Inclinations
Such an exercise will help to quickly get rid of fat on the sides, but it is also used for weight loss.It is performed standing:
- The legs are wider than the shoulders, the knees are folded.The body is half in the squat.The hands are closed behind the head, the back is straight.
- By lengthening the press muscles and pulling the stomach inward, slowly to incline the body on the left and right.
Initially, the inclinations are carried out slowly, but gradually the speed increases at the optimal level.
Simple exercises for weight loss of the abdomen and sides are presented.The child will also be easily mastered, not to mention an adult with a minimum physical training level.
"Planck" and "half"
It is a little more difficult to perform the "bar" and "half of the bar", although these exercises are quite effective and are used not only for the weight loss of the abdomen and sides, but also to strengthen the back.From the images you can easily understand how to do them.
"Planning of half"
To perform this exercise, you must do the following:
- Stay on four legs in the laying of the "dog".The palms and knees rest against the floor.The gaze is directed down.
- Draw the stomach and slowly raise the body, rounding the back.Delivery for 30 seconds.
- Return to the starting position.
"Mobile Bar"
Performing the "Planck" exercise is much more difficult than the "half bar".Despite the apparent simplicity, it is quite difficult to do it, since there is a great load on the back muscles.
- You have to stay in a normal "bar", resting on the floor and leg socks.The body is kept straight, the rear is flat.
- Lift the body to the maximum possible height.Ideally, a hill is discovered, the upper part of which is the buttocks.
- Then he returns to his original position.
Note!A normal bar has high efficiency.According to experts, it is sufficient that beginners survive this pose for a few seconds, gradually increasing time.If during the lessons there is pain in the rear, it must be stopped immediately.
"Jogic" rotation
You can use the Hulahup training process, which is also an excellent means for weight loss in life.When rotating, the circle strengthens the abdominal muscles, removes the fat on the sides, strengthens the print.As a result, the athlete acquires a thin and toned body without signs of cellulite.
The results of the studies determined the 3 most effective exercises to lose weight of the abdomen and sides with a circle.They can be performed separately or in a complex.
Note!Before studying exercises using a circle, it is necessary to learn to return to the stomach in a standard way.
To rotate the circle in this way, the following will be necessary:
- Take the starting position: standing uniformly, your legs together.
- The hands bent to the elbows are closed behind the head.
- Take the hulahup, performing smooth circular pelvis.At the epraction, he draws the stomach, by inspiration: relax the press muscles.
"Rotation of the planets"
This method of rotation of the frame is more complicated than the previous one.You will have to perform such a sequence of actions:
- The legs are remotely from the shoulder, hands behind the head, but are not tied to the castle.
- It rotates the hulahup, gradually turning the body around the axis in the direction of the rotation of the frame.
Rotation of a circle with slopes
Only a natural resistant person can perform this exercise, since it requires zeal:
- The legs are remotely of the shoulder, the hands are closed in the lock, straight, in front of the chest.
- Lightly fold a leg in the knee, bending on the body and turning the body in this direction.Twist the circle.
- Change the leg and revolve Hulahup again.
Breathing exercises for weight loss and abdomen
In addition to the physical ones, breathing exercises for weight loss of the abdomen and sides are used, which can be performed even seated.There are 2 types of technology: Bodyflex and Oxycise.
Bodyflex
The first technique is designed to enrich oxygen in places where it is necessary to get rid of excess fat.To do this, you have to exhale with a deep breath, so a clear exhalation takes place and breathing is valid for 10 seconds.It is during the period of detention of breathing that it is recommended to perform a simple exercise.
Bony
The Oxycise technique does not imply serious exhaustion.They are replaced by short "pre-wides".It is necessary to make a deep breath, then make 3 small "do-the-heads", exhale deeply and perform three times "to-out".Thanks to the Oxycise technique, the oblique and abdominal abdominal muscles work.
Staying always thin is quite simple if you adhere to proper nutrition and combine it with physical effort.Regular training will help you get rid of fat deposits even on the stomach and sides.Life will become thin, the stomach is tight and the press is solid.