From this article, you will learn some exercises to lose weight and the parties

Having stopped going into their favorite things at that time?There are ugly barrels, which is why belief in its perfection disappears?Every second faces this at different stages of life.Today, more than 60% of men and women around the world are not satisfied with what they see in the mirror daily, and are looking for powerful options to deal with excess weight.

Want a flat belly and beautiful waist?The exercises to lose weight of the abdomen and the side are a great solution for those who dream to return to harmony.Combined with a balanced diet, you will achieve great and more effective results, will still be with you for many years.

Why is the weight increasing

Small fat mass is a standard for anyone.It provides bone and organ protection from the heat lowering, any impact from the outside.Excess deposits have been an opportunity for anxiety.You can get rid of them with training and, for example, a charming diet.But before you draw a exercise program and determine with a diet technique, you need to know for what reason

• Reduce metabolism.An elderly person becomes, the slower he transforms.The body becomes much more difficult to digest food, which gradually leads to a collection of excess weight.Perhaps you have noticed many times that your loved ones and friends eat a lot of fat, sweet, while the number is still fragile, and you start in, like on yeast, from any bun.This is exactly due to metabolism, it is normal in the first case, and decreases - in the second time;
• Genetic trend.Scientists have proven that the presence of fat deposits in the body is directly related to human genetics.If relatives on the old road have increased body weight, then you will tend to be excess fat;
• A sedentary lifestyle.If you are moving a little, do not commit any, even the smallest physical effort, then you will definitely achieve at least a few kg that it will be difficult to deal with this schedule;
• Eat too much.Any too much eating is the main cause of excess weight.Specifically, if it is combined with sedentary lifestyle, fat will accumulate much faster;
• The posture is incorrect.Continuous bending, fat will gradually accumulate in the abdomen.To avoid this, you must keep your back straight;
• Hormonal changes and failure.When a woman or man reaches adulthood, serious hormonal changes occur, different problems are not rare, certainly requiring body weight.

Why is it important to perform exercises for a thin waist and flat waist:

• The threat of increasing cholesterol.With the increase in body weight, the rate of cholesterol in the blood also increases.Its excessive content leads to poor health, the appearance and development of many serious diseases;
• The risk of stroke and heart attack.This applies to people who have reached 40 years old with more than 30 body weight index. In this situation, the work of blood vessels worsens, the load on the heart increases many times.All this in the complex provides additional risks, stroke, heart attack;
• Slow down.Fat accumulation creates advanced loads on internal organs.As a result, the nutrients to much worse, blood circulation slowed down, ensuring good decline, increasing the risk of developing cancer;
• Reduce immunity.Excess body weight leads to reducing metabolic speed, violating hormones.The body weakens and becomes prone to colds, different viral diseases.

It is important to remove the stomach and the most effective exercises not only for beautiful appearance.This is also helpful for the health of all creatures.There are some medical indications in which physical activity is important:

Effective exercises to lose weight and sides:

• Home training must be done regularly;
• Completely all parts of the body are involved;
• For a higher efficiency, a successfully translated diet is done.

The abdominal muscles and the two sides form a special "corset".The work of other muscles in the back, buttocks and inside the hip depends on their state.Only one collection of successfully composed exercises will always keep the body in a perfect condition.The results depend on the amount of initial fat deposits and the mood of the person to lose weight.

Before choosing the appropriate physical activity, remember that any motor activity combined with the diet is effective comprehensive and not only affects the selected areas:

We provide you with the following exercises to help at home to make your waist and stomach elastic and without any fat.

Curly:

• We lay down on a soft gym.We bend our feet at the knee.It is essential that even in a bending state, they stand evenly on the floor surface, with the entire feet;
• We put our hands behind the head;
• We took a deep breath, and began to raise the upper body.Each increase is necessarily accompanied by exhalation;
• When we lower the body, we slowly inhale.After the back was completely on the floor, we repeat the exercise again;
• We perform 2-3 approaches of 10 repetitions.

This is one of the main exercise to find the abdominal press.It is popular with athletes and beginners.The ability to approach, the simplicity of performing makes twisting for universal exercises.Indeed, to effectively work each muscle group, no need to go to the gym.Accordingly, the exercise is one of the most popular and very popular exercises today.It is not considered the most effective, but the bark is significantly resolved.If you are fluent in dietary nutrition, you will quickly notice great results.

Returning twisted:

• Lying with your back on the gymname;
• We have feet to let them perpendicular to the floor, while the feet lies completely on the surface;
• We put your hand along the body with your palms down;
• When exhaled, lift the lower part of the body, bring the legs as much as possible to the chest, touch and fix for a few seconds;
• In inspiration, we fall into the beginning position;
• We perform three approaches of ten repetitions.

Reverse or twisted cranes are one of the most effective exercises to study the lower part of the press.Such twisting techniques are quite simple and quite accessible even for beginners.The cranes reverse most effects on the lower area of the rectal abdominal muscles.However, because all the abdominal muscles work together (they cannot be isolated), perform this exercise, you immediately train the entire press.And this makes such an exercise very, very effective.

The studies in which electrical activity measurements of the mechanical equipment are performed during the implementation of this exercise have proved the high efficiency of the torsion to develop the lower part of the press.That is why this exercise can be confident in ten most effective.

Spit Twists:

• We lie on the body on the gym, and occupy the beginning position, leading the hand on the neck;
• We bend their feet so that they do not touch the surface;
• We lift the peak of the body, while turning the shoulders to the side.К о е
• We repeat the movement for the left shoulder, similar to the right side;
• Repeat 12 times.

To achieve a strong and floating newspaper, you need to perform not only simply twisted in the press, but also spiral.They not only participate in creating borders of the parties, but also protects the spine from injury.

Spit Twist seems to be a simple exercise.But on the road between twisting methods and body with the amount of fat under the skin in the abdomen.Therefore, do not try to compensate for the press in the press with poor nutrition.Compared to other muscle groups, the abdominal muscles are not too large.To burn calories, a more suitable option is cardiovascular load.If you are not ready to work on cardio simulation for hours, then food is the main factor to succeed in achieving results.

Twisted with the legs lifted:

• We lie down and pull our feet up (you can overcome them);
• We are doing our body, similar to classic;
• We take a breath when lowering, exhaling when lifting;
• We made three approaches of 10-15 repeated.

A common, performing exercise that the entire straight muscles of the abdomen, including a horizontal and skewer muscles.

Among the many exercises in the press, the most effective are different spiral options.This is twisting with your feet raised - a good exercise to study all the muscles of the press, as well as its relief.Naturally, a flat stomach can only be obtained in a combination of regular and appropriate nutrition.In the process of drying or with adequate nutrition, the fat under the skin burns and reduces muscle becomes more clear.Drying is a temporary diet, it will be better and more stable with appropriate nutrition.

Planck with:

• Lie down to the starting position - the knee/elbow lies on the surface in the state of the bar;
• We guarantee that the cervix and spine are placed evenly.We looked right in front of us;
• We lifted our knees out of the floor and set foot on the socks;
• Therefore, we keep it on without moving for 30 seconds.The important thing is that the breath is not difficult;
• We repeat the exercises for each party at the same time.If the physical form is allowed, then you can stand for 1 minute.

What is the helpful exercise of Thanh?In terms of condition, its benefits can be divided into several components, such as the benefits of the back, legs and press.

Also a dynamic version of the side, but more complicated in the implementation compared to the previous version.When performing it, the body consumes more kcal, so it is completely suitable for the training program on burning fat.For the press, such a variant is just a fire, evaluated by training assessments.

She is working significantly on her back, hips and press.

Start with one turn:

• Lie down on the next surface;
• We shift the weight of the body to the elbow/ right hand and the corresponding legs.It is important that the hand is in a bend state forming a right angle;
• Left foot on the right.We keep the lower limbs.Raise hips from the floor;
• We keep this way for 30 seconds.

Unlike the classic version, the bonus is active related to the oblique abdominal muscles, helping to strengthen the hips, as well as the back.Put the right technique at the initial stage is the key to success and progress.The bar is created more to diversify the training program and find the muscles of the bark as effectively as possible.I like to put this exercise at the end of the training course to immediately consume strength and energy for basic exercises, and then end the press in the press.Like any positive physical activity, this exercise is done with appropriate techniques, only benefiting the body.

Lugs:

• We take a small step with the right foot and bend it.After applying this position, muscle tension in the femoral part is perceived;
• We raised our hands right in front of us in parallel with the floor;
• We took a significant step with the left foot, and sat down a bit.One side in this case is still behind, but with an increase on the socks;
• The back of the movement should be constantly flat;
• Repeat the attacks;
• We perform 15 repeats on each leg.

If you have never done the exercises on the abdomen before, you should definitely perform effective attacks.

The lungs are a basic exercise designed to develop buttocks and hip muscles (especially the quarter -muscle).It is very popular in all sports.It can be done with your own weight and use special equipment: bar, dumbbell, Smith simulation.If you look at the way experts perform attacks, it seems that they are easy to do.But this is not like that.Before you start, you will need to work for a few weeks with your own weight and work outside the device.And then add the burden.There are many types of attacks.In the framework of this article, we will only understand the most popular among them using male and female athletes in bodybuilding.

Tilts to the sides:

• We stood up straight.Lift our hands on your head and fold together;
• We implement the trends to the right.Ideally, for the body to be bent as much as possible - should feel for the left.We are fixed in the inclined position for 15 seconds;
• Engrave back to the starting position;
• We perform repeated tilts in a different direction than the same delay in 15 seconds;
• As soon as you get used to the Viking's delay, you can increase their time, for example, after 30 seconds.

The tendencies on both sides are a very simple, but effective exercise to enhance the oblique abdominal muscles that affect the size of the belt.This exercise is familiar to people from physical education lessons at school.

In this exercise, the external abdominal muscles are loaded.With good research with additional burden, they become noticeable, but for this, it will be necessary to sit in a diet to remove excess fat (if any).

If you tilt, you can do it on a bent legs.

"Vacuum":

• We stand on all four legs, holding this position with the help of knees and elbows;
• We took a deep breath.At this time, the press should be as comfortable as possible;
• Breathe out and at the same time drawing into the stomach, stretching the press;
• We are kept motionless for 30 seconds;
• We repeat in 2-3 approaches of 15 repetitions.

This is a static exercise for the development of the inner muscles of the abdominal press (especially the horizontal muscles and the diaphragm muscles).

The exercise is ideal to work with the abdominal press.It is based on the breath.

To learn how to create a stomach vacuum, you need to practice this exercise regularly, at least 2-3 times a week.The ability to keep breathing for a longer period of time is increasing and the ability to stretch different faculties of the abdominal muscles with a conscious effort will grow.Finally, this allows the press to revolve around much more effectively.

Increase hips lying:

• Lie down, expand your hands along the body, palms to the floor;
• We bent our knees, placed to the sides, while not forgetting that the foot should stand accurately on the surface;
• Slowly, slowly, lift your hips with the lower back.The rest of the body should still be real estate on the carpet;
• We bend a little back and stretch the gluteal muscles.We retain this position for a few seconds, fixed;
• We return to the original position;
• We repeat 10-15 times in some approaches.

When the pelvic lifting occurs, it is from the location, the deadline for a short time can be achieved by tight, relieved and elastic.This occurs due to good mechanical training research in this area.In each complex, at one degree or another, in order to find the lower part of the human body, I require the implementation of the Gluteal bridge.Its implementation is available and moreover, it is the desire not only for professional athletes, but also for beginners, to maintain good physical shape, as a complement to other higher levels to perform exercises.The pelvic lift on the back has some undeniable advantages to help achieve beautiful hips, both between fair gender and in men.

How to choose physical exercises to lose weight of the abdomen and side:

• Medical indications/contraindications.For example, people with osteoarthritis are best abandoned by sharp motion exercises.Patients with problems of heart and blood vessels should give up weightlifting and running movements;
• Target.The greater the goal, the more complex and effective exercise.If you only need to remove a few kilograms, then simple exercises will be enough to combine with low diet.For greater efficiency and acquiring sports forms, it is important to exercise cardiovascular and perform exercises for the press;
• Condition.If you are constantly going to the gym, then the opportunity to perform exercises using different simulation processes.If not, need to choose training can be easily done at home with improvised means.

Before starting to remove the edges and stomach, it is necessary to draw a program.The non -thinking performance of the exercises can hardly bring the desired effect.The training set is selected for each person, taking into account the characteristics of the body, the original physical form and body parameters.An experienced coach should deal with this problem.

For advice, it is not necessary to visit sports rooms and fitness centers.A training course with an expert is enough for him to choose the appropriate and planned exercises.It also shows the technique of performing some movements.

If there is no way to contact the coach, then you can only perform joint exercises, for example, perform charging in the morning.However, do not forget that there is not too much effect from it.It is best to try out a training plan, but with the compulsory accountant of the following factors:

Removing waist and stomach is not as difficult as it seems from the first sight.The main thing is to adjust and create a program that will help quickly achieve the desired goals.And we will help you with this.