The best exercises for losing weight and sides

Weight reduction is a long and systematic procedure that requires constant efforts, willpower and perseverance.To reduce weight, it is necessary to create an individual integrated program for yourself, which will help to lose weight in comfortable mode, without causing stress and breakdowns.

Special exercises for losing weight and hips will help reduce the fat mass, which is localized, first of all, on these risk zones.It is necessary to make classes constant, following the hints of your body.

Excessive weight factors

It is possible to perform physical exercises to remove the stomach, but without eliminating the causes of this state, these measures will be temporary.Upon termination of classes, the weight will return to its previous places, perhaps even with a slight increase.

The main causes of fat deposits on the stomach:

1. Deterioration of metabolism.The age slowdown in metabolism leads to the deposition of extra centimeters on the waist.The female floor suffers from such symptoms more often than men due to the characteristics of the structure of the body and the distribution of subcutaneous fat.
2. Genetic predisposition.Features of the accumulation of the fat layer are closely related to the genetic predisposition.If the closest relatives have problems with an excess body weight, you need to think about the same development of your body.
3. Hypodynamia.A small amount of physical activity, which is lost in front of the long views of the TV or the office chair, leads to a gradual excess of energy.It gradually accumulates in the body, settling on the sides in the form of extra centimeters.
4. Excess food.The daily diet should normally contain as many calories as you spend during this time.With this ratio, the weight will be stable.If you cannot spend the number of calories that you use per day, they remain inexplicable and are deposited for a long time in the form of an enlarged fat layer.
5. Incorrect posture.  Exercises to reduce the stomach will have the proper effect if you hold your back unevenly during the seating.When the muscle corset on the back is weakened, the shoulders go forward, forming a constantly hunched back.In this position, the abdominal muscles also weaken, allowing this zone to freely increase.
6. Physical pathologies and stress.Long -term stress effects forces the body to actively produce a hormone cortisol.This hormone allows the body to think about an emergency, so it begins to actively accumulate fat deposits in order to survive in negative conditions.In addition, the formation of large volumes of the middle of the body may affect the presence of oncological neoplasm in the breast, increased blood pressure, problems with the cardiovascular system or diabetes.
7. Weakening of the muscle corset.It is necessary to constantly maintain the muscle fibers of the abdominal wall in a tense state, otherwise an increase in the fat layer begins in this zone.
8. The fluctuations of the hormonal background.Even when using the most effective exercises for burning fat on the stomach, age -related changes begin to occur during menopause in women.Hormones play an important role in the distribution and increase in the fat layer, so it is necessary to take care of this in advance.

Knowing the reasons for the weight gain, the fight against the formed volume becomes easier.

Common errors and ways to solve them

Some general rules should be followed:

• Influences on hands, legs and back should also be present in the daily training program;
• Regularity is the key to successful weight loss;
• The diet is an important part in a complex effect on increased weight.

It is also worth noting that swinging the press, as an option for weight loss exercises, is inappropriate.If you begin to work out muscle fibers on the stomach, giving them power and increasing them in size, this will lead to its additional increase.In addition, if there is a desire to eliminate the shortcomings in this area, then you cannot do without a revision of food habits.You need to use a complex in which there will be intensive burning of fat in the problem area.

Classes with various forms of weighting agents are not included in a comprehensive program for burning fat on the stomach and sides. This type of Gymnastic load is suitable only for increasing the muscle layer and only increases the middle part of the body. That is why it is not recommended to use heavy shells in such integrated programs, having the goal of changing the volume of the abdomen in the smaller side.

Food habits and ways to change them

Even the most effective exercises for losing weight and sides will be inappropriate if you do not reconsider their food habits.One of the points of favorable weight loss is a change in the diet in favor of proper nutrition and dietary products.

It is necessary to follow some rules:

1. Fast carbohydrates should be removed from the diet or maximally reduced if it is impossible to abandon them.Such products include sugar, white varieties of bread and pastries.
2. Reducing the amount of salt during cooking, reducing smoked, salted products and semi -finished products, which contain a large amount of this element.This approach justifies itself due to the properties of salt to delay a large amount of fluid in the body, due to which swelling, increase in weight and volumes are formed.
3. Reducing the size of the consumed food at a time, but a change in the frequency of food techniques in the larger direction.Such frequent nutrition will increase the power of metabolic processes, and will contribute to successful weight loss.
4. Along with exercises for the abdomen and sides, you should increase your need for water, using at least two liters of pure water.This approach helps to enhance the activity of the digestive process, improve the digestion of food, and reduce the volume of the abdomen.
5. Replacing products with a large amount of fat in the composition of low -fat analogues.All this applies to meat and dairy products, fish.It is worth replacing fatty foods with low -fat, as it immediately begins to positively affect the condition of the body.
6. It is necessary to replace the methods of cooking.It is necessary to give preference to such methods as steaming, extinguishing, cooking and baking.It is worth abandoning cooking with frying.

In the case when there is no way to radically reconsider your food habits, you should significantly reduce your portions and divide the daily amount of food into several meals.Even this approach will significantly affect weight loss.

Rules for good gymnastic classes

In order for the most effective exercises for losing weight and sides to achieve their goal, it is necessary to create a certain code of conduct for yourself:

1. The most productive are morning training.After awakening, the human body needs an influx of energy, which is usually taken from breakfast.If you train before the morning meal, then the energy for performing exercises will be spent from fat reserves, and not from food eaten in a day, as is the case with evening training.
2. Refuse heavy shells when performing training.Otherwise, the increase in muscle mass will negatively affect volumes.
3. The most decisive factor in exercises to get rid of the abdomen and sides of insured conditions is constancy.The frequency of the complex depends on the rate of adaptation of the body so that it requires its gradual increase.The main criterion of a correctly completed training session is a sense of moderate fatigue.If the fatigue is strong, you need to slow down the load for a while.
4. Cardiral training should form the basis of the home complex to get rid of the abdomen and sides, since it is they who give maximum burning of the fat layer.
5. The frequency of the training complex should be selected individually.If for an unprepared person an adequate load will be three classes per week, then as physical endurance is developing, the amount increases to five.
6. The training complex to reduce the volume of the abdomen and sides should include at least four exercises of various nature.One circle is the execution of each movement on average thirty times.The training complex includes three to four circles.
7. When fulfilling these rules, a decrease in the volume of the abdomen and other parts of the body will take place at a suitable pace, without causing overloads and breakdowns.Such tactics are considered the most favorable, as it allows you to achieve the goal without overvoltage.

Morning Complex Gymnasticae

Simple exercises to remove the stomach and sides must be performed in the morning.This approach will show its effectiveness, since it will be the most effective in terms of reducing the amount of fat, since the active consumption of the energy reserve begins with old deposits.

Basic rises

• The site for the use of this type of exposure will need smooth;
• The legs must be kept in a bent state, setting them half a meter from each other;
• Hands can be removed under the back of the head, having previously clenched the fingers in the lock;
• Having inhaled, to raise the pelvic often above the surface of the floor;
• Having exhaled, you can finish the exercise by returning to the original rack.

Hands must be held relaxed.This requirement is aimed at ensuring that the pelvic part of the body rises due to the effort of the muscles of the anterior abdominal wall.Three circles are required per day, one of which consists of twenty movements.

Raises of the lower extremities

• The surface under the back should be as hard as possible so as not to damage the lumbar region;
• Hands can be removed under the buttocks;
• The straightened lower limbs must be lifted up at a non -pace;
• When the legs are at the highest point, it is necessary to fix them in this state for five accounts, and subsequently also slowly return to the basic position.

Three circles consisting of fifteen movements will turn out to be a quite effective exercise to remove the stomach. It is necessary to try so that movements fall into the rhythm of breathing, then the exercises will be as useful as possible.When the movements do not cause severe stress, you need to slightly change the technique - stop the legs not at the highest point, but a little lower.Such stops will cause the maximum activity of the muscles of the anterior abdominal wall.

SCISSORS

• Lie back down to the hard floor;
• The lower back must completely come into contact with the floor in order to exclude injuring situations;
• Strain the muscles of the press;
• The legs need to hold the canopy in a straightened state;
• This provision will be considered initial;
• You should simultaneously move your legs in different directions - one up, the second down;
• Each leg does not rely on the floor at the moment of lowering it;
• The optimal height for the highest point of raising the legs is the angle of forty -five degrees;
• After adaptation to this type of movement movements, you can make more complicated - each time you have one leg for another, imitating the movement of scissors;
• One training circle is ten repetitions, three circles will be sufficient load at the initial stage

The “scissors” exercise favorably affect the state of the muscle layer on the stomach, especially below, where the most vulnerable zone is located.

Turns

In the most effective exercises for losing weight and this complex are also sideways:

• You should start the exercise in a standard position;
• For maximum efficiency, it is required to be in a semi -shower;
• The muscles of the press are brought into an active state, for this we tighten and pull up the stomach;
We turn the body in the left direction, at the maximum turning point, fix the pose for a couple of seconds, then turn to the starting position;
• Turn the body in different directions, while the lower part does not move;
• The number of turns - up to thirty in each direction per circle;
• Such a complex can be a transition from one exercise to another to give the body a break.

Turns can be combined with inclinations when the case leans in different directions from the starting position.This will help use the muscle layer on the problem area.

Plane

• Take a pose in a knee-elbow position, the palms rest on a solid surface;

• The head is in a relaxed state, the face looks at the floor;
• When the muscle layer is stressed, the stomach is strongly pulled to the spine;
• Lower the body into the lower position with slow bending of the hands in the elbow joints;
• The lower position should be recorded thirty accounts;
• Next, it is required to improve the lower limbs, carrying out a smooth transition to the next position;
• Delay for another ten accounts;
• Smoothly go to the initial rack, preparing for the next circle.

The bar and its derivatives is a good exercise on burning fat on the stomach.In one daily complex, it is necessary to perform up to five circles, depending on the initial preparation.

VACUUM

The vacuum complex is rightfully called the most optimal fat -burning exercise of the abdomen.The technique of its execution is simple:

• Inhale a large portion of air;
• Then push all the existing air from the lungs hard;
• Simultaneously with the exhalation, it is necessary to draw the abdomen, lifting it to the very ribs;
• To detain in such a position for a period of ten seconds.

Over time, the duration of the moment of breath holding should increase, this is a good indicator of the effectiveness of the methodology.

This complex is basic, therefore it is suitable for people with minimal activity in terms of physical exertion or without it at all. The frequency and duration of the elements should be installed individually.You can’t immediately try to do the exercises until the full loss of strength - regularity and moderation are important in weight loss tactics.Then a good result will be noticeable through a small time interval.

Elements for the use of the house

The most effective exercises for burning fat on the stomach and sides are suitable for use at home.It is impossible to accurately say the optimal figure for the quantitative repetition of elements, this should be calculated with an individual approach.Repetition of three circles when using each type of exercise is considered the best option.

Simplified exercises:

1. Walking in place.For warm -up, you need to walk still, lifting your knees as close as possible to your stomach.The amount of inhalation to the lifts of the legs should be one to four.Such a sequence will set up the body to classes.
2. Planck.The starting stand is standard - on the elbows and socks.It is necessary to strain and relax muscle fibers in the abdomen in turn, while it is advisable to make movements at a slow pace.
3. Pelvis lifts.The situation for this type Gymnastic exercises are on the floor.It is necessary to raise the pelvis above the floor.Movement at the height of the rise will be the most favorable implementation.
4. Mahi's foot.The training stand is standard, the feet are nearby.You can raise the lower limbs anteriorly, posteriorly and both sides.
5. Mahi with his foot lying.It is required to lie on one side and rest your lower hand on the head, and make the top support.The rise is not performed quickly, at least ten movements.
6. Squats.There are two pace for the use of squats - slowly, in this case they will serve as an excellent warm -up complex and quickly, which will be a good cardio training.

It is these exercises that must be done to remove the stomach at home.If you do everything regularly, experiencing pleasant fatigue as a result, this will lead to excellent results.

Training complex using a hoop

Using a hoop as a shell for the ability to practice at home, it is possible to reduce the number of fat deposits of the middle of the body.Regular training using a hoop replaces a whole training complex, as they support the muscles of the abdominal wall in good shape.In addition, when performing elements with a hoop and other body muscles are in long tension, which is well affected by the general tone of the body.

Fat -burning classes in which it is necessary to use a hoop:

1. Yogic rotation.The initial stand is made according to the standard scheme - the straightened legs stand nearby, the arms are raised up.For greater efficiency, you can connect your fingers in the lock and place it on the occipital region.To produce smooth rotation by a hoop, one circle is considered for one rotation performed.In total, such rotations should be in the range of eighty.It is required to observe respiratory movements, as this is important.Each breath should be accompanied by the tension of the muscles of the press.When the exhalation is made, you need to wait a few seconds before taking a breath.
2. The rotation of the planets.The initial stand is also standard, however, for this type of load, it is necessary to slightly arrange the legs, about half a meter from each other.Circular movements take place in the direction from left to right.After establishing the normal pace of the circular motion of the hoop, it is necessary to start turning the body in the same direction.
3. Heavenly Strelka.This is the exercise of burning fat on the stomach is not easy in terms of long -term execution.The initial pose is standing on tiptoe, the hands are raised up and closed in a lock.The rotation of the hoop should occur as long as possible to achieve the effect.
4. Static rotation.A fairly common exercise, it is more suitable for cardio training than for active fat burning.The initial stand is the same, no strengthening is required.It is necessary to hold a rotating shell for a long time in the abdomen or slightly higher, following your breathing movements.You can not help with your feet in the process of rotation, all movements are performed with pelvis movements.

Usually a hoop is a good simulator for weight loss, but still has its own contraindications.You can not use the hoop during menstruation, pregnancy, immediately after the operation of cesarean section.Diseases of the liver, kidneys and pelvic organs can be a serious contraindication for such classes.

Results

It is quite possible to reduce extra pounds using weight loss exercises, especially if it is possible to perform them without leaving home.A wide variety of complex programs will help you choose the most effective classes to choose their entire spectrum.You can draw up your own special training program, which will take into account individual characteristics and focus on working out problem areas.The only condition for successful weight loss is regularity, since with a large gap between the classes, all the results achieved will quickly disappear.