The way to the ideal figure and the form of appetite often complicates the problem of eliminating the problem area.As a rule, these are lower sides and abdomen, which sometimes reduce many efforts to "do not".This is usually because the girls are not enough to lose weight.To restore harmony in the waist and make the sides smaller in size, you not only need to adhere to the diet, or carry out cosmetic procedures at home.It is also important to regularly implement a set of special training, an action aimed at losing weight of the most problematic area.And we will describe them in this article.
It is not necessary to remove yourself with strength training if you want to burn excess fat on your side and waist.There are now many effective exercises that you can tighten the problem area without leaving home.
A major suggestion for those who want to lose weight
The female body is a unique and quite complex mechanism.Throughout their lives, fair sex experiences change in their bodies.Monthly changes inside, acting from the outside, inappropriate nutrition contribute to increasing numerical parameters.By correcting your lifestyle, and adding exercises to weight loss and side weight, you can easily overcome the problems that have arisen and eliminate excess weight in the most problematic areas of the body.
Contrary to the widespread opinion that daily performance performance in the newspaper will give the girl with a thin waist and beautiful relief from the side, keep in mind that local fat burning does not exist - fat leaves not only from the stomach and sides, but also from other parts of the body.
Only integrated approaches and special training will bring you closer to your desired purpose.For newspaper intensive pebbles, it only contributes to muscle suspension.Unlike pressing the newspaper, a set of exercises aimed at reducing the size of the stomach and eliminating folds on the side, allowing you to improve your body at home by using certain muscle groups.Therefore, they are more effective than the newspaper diet or exhausting.
To put your body in order, you need to try to eat properly.To do this, limit the consumption of harmful and high foods, alcohol, excluding bad habits.Then home and sports training will be more effective.
In addition, there are other suggestions that contribute to weight loss in the problem area:
- Distribute the usual three-time power mode for 5-6 servings a day;
- Eat in small portions, so that, leaving the table, you have a little hunger;
- Before eating, drink about half an hour 1 cup of clean water at room temperature;
- If in the evening there is a hunger, it is recommended to erase it with a glass of water or a little low kefir.
Adhere to these tips and perform regular training at home to lose weight, side, one can see the first results in the first month.
A set of exercises for the beautiful side and the "aspen waist"
Exercises for weight loss and eliminating folds, which can be easily done at home, are relatively easy.To get rid of the problem area, one of the options for training consisting of lightweight and easy -to -use tasks.For example will be found further.
A set of exercises for a flat stomach
- "Planck" training.This is the simplest and at the same time effective exercise that will make the stomach slightly slightly and evenly.It is done as follows: starting position - pose for push -ups from the floor.The body should be in line with the floor surface, and both hands should be supported.After receiving the position described, you have to take a long time in it as long as possible, submerge the abdominal muscles.Beginners can start at 30 seconds, increasing the temporary segment to 3-5 minutes.
- The "bike" training- Proven methods to strengthen the newspaper and lose weight.The exercise is classic, done according to the standard scheme: starting position - lying on the back with the feet extended forward, simulating a simple bike journey.In this case, it is necessary to repel the abdominal muscles.
- Exercise "Press with your feet with the establishment of his head".As in the previous case, to perform this exercise, the starting position should be taken - lying on the floor with the hands along the body and stretching along the feet.Slowly, you need to raise their feet and their feet, smoothly starting the feet behind your head.
- The "lifting of the body" exercises- It is done on the principle of pumping the newspaper, but with its feet raised.To perform this exercise, you need a chair, sofa or fitball in support.Position starts - lying on the floor putting your feet with support to make a 90 degree angle, crossing your hands on your chest.The body's UPS should be done, up to the knees as possible.It is recommended to do such exercises before the sensation of burning on the abdominal muscles.Beginners can start with 3 approaches 10 repetitions, gradually increasing their numbers.
- Exercise "Press with a foot with cargo".Also simple, but effective exercises for weight loss in the abdominal area.Position starts - lying on the floor with your hands extended throughout the body and the load is tightened between the feet on the ankle floor.Doing at home training such as losing weight, you can use small pillows, small size rubber balls, lift loads with straight feet up to 30-45 degrees formed between them and the floor surface.In this position it is worth 30-60 seconds.Then the feet with the load can be lowered.Gradually it is recommended to increase the number of repetitions so that at the end of the training there is a slight burning sensation.
- The training is rotating- Easy, but very effective training for weight loss, as well as sides.It is done in a position located on the floor.Bending the feet on the knee, need to lift the case with the head behind the head to a small height from the floor.This body position is held for 1-12 minutes, so you can slowly fall into the starting position.Doing rotating, it is possible to reduce the size of the stomach and make it flat without leaving the home.
A set of exercises for the sides of the
To make the sides smaller, eliminating the folds formed in this problem area and restoring the side muscles, the next complex can be done at home.
As before, it was relatively simple and included such exercises for a beautiful side:
- Rotate the hula-hup daily for 10-20 minutes.This is a very effective exercise for the stomach and sides.Thanks to it, you can not only create the elastic and appropriate side, but also reduce the size of the stomach.It is enough to buy special sports equipment and regularly rotate it around the waist.
- Training "Tilts".This has been common to many people since the time of kindergarten.From a few years, children have been teaching this exercise, as the number of possible activities is still the most productive.It is enough to be right with the feet, diluted on the shoulder width and slowly tilt to the left.Beginners can make 15 repetitions for each side.Gradually, the number of approaches needs to be increased.
- Exercise to get rid of sweet fat on the side of the "factory".It is implemented according to the standard scheme: starting position - standing on the floor with legs placed on shoulder width.Next, you should bend your body forward and stretch with your hands to the opposite toes.This gymnastics works not only on the contraction of the side muscles and newspapers, but also strengthens the back.
- The "twin" training.It is done in a standing position, allowing you to enjoy watching your favorite series during training.Approaching the table or setting the chair back to you, you need to be to the side.With your hands, hold the edge of the table/back of the chair, so that the posture is flat.Further, the forward shot and so on are done by each foot one foot.It is advisable to raise your feet as high as possible and not bend your feet.It is recommended to perform 3 approaches 15 cradles for each foot.
- A very effective "mermaid" exercise.Position begins: lying on the floor next to the head resting on one hand bent on the elbow, and with the other hand, based on the floor near the stomach.It is necessary to raise both legs straight to as high as possible.After holding the foot that is not bent at the knee above for a few seconds, slowly lowering it, after a twenty second break, up again.Therefore, you need to do a repetition of 10-15, then switch to the other side and do the same on the other side.
