Effective exercises for slimming the abdomen and the sides

Introduction to lose weight, always begin with a fundamental change in the diet. Remember that the success of the proof-reading of the figure is not possible without the implementation of this important condition.

The rules of eating for weight loss effective:

• The decrease of the consumption or disposal of long-term daily diet of carbohydrates fast (sugar of the products and bakery products).
• The development of the salt-free foods (or small number) due to the ability of chloride of sodium to retain fluid, which leads to swelling.
• Split meals in small portions (up to a total of two hundred grams, five to six times a day).
• The daily consumption of about two liters of clean boiled water, which contributes to improve the exchange of substances. This is an important factor for weight loss.
• Replacement of the whole fat of the foods in the maximum of products with little fat. Cook low-fat varieties of fish, poultry, beef, veal. Give preference to the rabbit meat.
• The correct selection of a cooking method – the process of digestion, the extinction, the use of vapors, electric oven.

The causes of the occurrence of the fat and spare kilo

As they say the medical, the stomach should place a small amount of fat, because it serves as a kind of protective barrier from all the internal organs and bones. But an excessive amount of body fat should be the object of concern. Why appear the extra pounds and the fat in the abdomen?

1. Genetics, as you know, the thing is stubborn. It is considered that if the grandmother, the grandfather or the mother there are problems with the fat deposits, they can go and heirs. The common shapes are the "apple" and "pear". If you have a "pear" shape, the pounds are in the lower part of the body, if "the apple", in the womb.
2. Poor metabolism. Over the years, the metabolism slows significantly. This leads to the accumulation of fat in the abdominal cavity. It is known that women are more prone to deposits in the belly, than men.
3. To eat in excess. If the day is eaten much more of the law, without any excess pounds is not indispensable.
4. Stationary style of life. If too much time is celebrated near a computer or a tv and absolutely lack of exercise, the excess weight is filled in the shortest possible time.
5. The stress, nervous tension, illness. The stress or disease have a significant impact on any organism, especially of women. Stress and nervous tension, increasing the level of kartizola in the body, so that they can receive deposits in the waist and abdomen.
6. Some of the hormonal changes. This applies especially to women, whose age long ago crossed the border of 40 years. The amount of fat in the body can be increased in proportion to the mass of the body.

The most effective exercises for slimming the abdomen and the sides of the photo

It is the best series of exercises that will help to make your belly flat at home, since it does not consists only of turns on the wheel of the press, and into it have entered intense exercises that contribute to the rapid burning of fat not only in the stomach. But you should understand clearly that the effect will be stronger and more visible the more effort you are applying and in more complete form it comes to the question of burning fat. This means that, along with classes will comply with a correct feed and will not be released in the end, for example, to resort to the low-calorie regimes, which compares a hunger strike.

• Torque

Not popular movement of torsion in the press conference. It is not the most effective, but will help to strengthen the muscles of the cortex, if you're going to combine with the diet, and in the short term we will see the results. Lie down on the carpet face up. Bend at the knees, the feet should be the entire surface of the soil. Bring the hands to the head. Inhale deeply and lift your upper body off the ground. Exhale when going up. Breathe, when you're going to fall back into its original position. Take a deep breath, as you lower the body on the floor. Do 10 repetitions, then repeat 2-3 approaches.

• The returns of torque

Lie down on the carpet face up. Bend at the knees, the feet should be the entire surface of the soil. Lower the arms along the body. Lift your legs so that the thighs were perpendicular to the ground. Lift the bottom part of the back so that your knees headed your chest. Breathe, when you put your feet on the ground. Exhale when out of the back of the floor and bring the knees to the chest. Do 10 repetitions in 3 approaches.

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• Torsion bars

The movement is very similar to that of the normal torque, but here you will need to turn the shoulder of one to the other. Lie down on the tatami, lead by the hand by the head. Bend the knees so that the feet did not touch the ground. Lift the upper part of the body as normal in the flexi tacuissem, turning to the east, the shoulder on the left side. The left part of the torso must be on the ground. Repeat the movement to the other side. Turn left on to the shoulder on the side of right, without leave of the right side of the torso from the ground. Do 10 to 12 repetitions.

• The press in the sides of the muscles of the abdomen:

1. Spread the mat on the floor and lie on it his side.
2. A hand pull out in front of him — to her, she is going to continue.
3. With the other hand beam behind the head so that the elbow looking up at the ceiling.
4. Start lifting at the same time the trunk and the legs up, and then lower. When you lift the torso, then the breath, down – breath
5. Discharge side of the muscles of the abdomen 10 times in 3 sets.

• The press in the rectus muscles of the abdomen:

1. Lie on the floor with your back.
2. Of the hand take it behind your head.
3. The inspiring start to lift the trunk, during expiration – and-drop.
4. To do this exercise must be rounded to the back, as if torsion of stomach.
5. When you lift the body has to make a strong exhalation.
6. You don't have to feel like work all the muscles abdominal.
7. I have to press around 10 times in 3 sets.

• Mill

1. Starting position – feet shoulder-width apart, back straight.
2. The exercise is performed with straight legs and hands.
3. Tilt the body forward and wave first with one hand down and then the other.
4. During the exercise, keep breathing
5. Make a mill around of 20 times and a number of approaches.

• Strap:

1. Lower your elbows on the floor. Take a position such that the body is perpendicular to the floor.
2. Back straight, legs flat, head on the same level with the spine.
3. In such a situation, try to survive for around a minute.
4. In the future, the time may increase
5. Don't worry, the body shakes, since in this exercise involves all the muscle groups.
6. When running, the belt does not lower the pelvis stay exactly until the end of time.

• "The bicycle".

Starting to comply, it is necessary to adopt the supine position, the back should be adhered to outdoor coverage, of the hand to hide behind the head, legs, bending your knees at an angle that is equal to 45 degrees.

The technique of execution. At a distance of 50 cm from the ground, lift your legs, prior to its bent at the knees, and begin to spin imaginary pedal. Make nebistro, making no less than 15 times per 1 approach. Make 3 or 4 series.

• The exercise with a hoop.

Buy a projectile heavier (2 kg and more). When your torsion, the stomach must be intense. The duration of the performance, it is recommended to 1 h, and more with a bit of a break, not to exceed 3 minutes

Complying with the following type of exercises, it is necessary to adopt a standing position, opening a little leg on the side of the palm of the squeezing of the waist. It is important to maintain the position of the body straight, pressing your feet firmly to the base of the sex and coverage. Technique: perform deep inclinations from one side to the other alternately.

• Effect of the inclination with weights:

1. Take the dumbbell with both hands with the weight of 2 kg and more.
2. Starting position – feet shoulder-width apart, back straight.
3. Start to blow into a hand dumbbell down, and bow again to the other side. Make inclinations several times.
4. With time, the weight of the dumbbells can be changed.
5. This exercise can be performed with a single hand: to incline the body towards the sides, the other hand is relegated behind the head.

Set of exercises for slimming the abdomen and the sides

1. Lie on the floor, with arms at the sides. Do the exercise slowly, making sure that the scapula is densely adjoined to the mat. At the same time raising your legs up, then down to your right. Without touching their surfaces horizontal, inhale deeply and returns to its original position. Then two approaches of 10 times to each side.
2. Initial position: lying on the back with the arms extended along the body with the hands. Legs bent at compressed together in the knees, feet are on the ground. Doing a deep breath and at the same time as he begins very gently lifting above the floor of the pelvis, then the spine. At the same time, slowly, keep the hands behind the head. In the second to hold my breath and freeze. At the time of the exhalation back to the i. p. And 10 times.
3. In the supine position, place it underneath the changer belt a small roller. Smooth the hand of the lance behind the head, so that he lay the palms of the hands facing up. Gently lift the vertical of the left leg. Hold in this position for a minute and a half. Monitor your breathing should be smooth and deep. When you return to the starting position by doing the same with the other leg. All you have to do is an exercise of 30 times.
4. Sit on the carpet and take in their hands a small weight. Straighten the back, fill the stomach and slightly bend the knees. Transfers the weight to the left to the right, nor for a second, not relaxing the muscles of the press. Do at least 2 focus ten times on each side. The breathing all the time must be attentive and deep.
5. Place your feet shoulder-width apart, and sit on the socks. Support ladoshkami on the ground and the strong push in the belly button. By turning the trunk to the left, pull the smooth of the right leg, as shown in the photo. When you return to the starting position, quickly switch legs. The minimum number of approaches – three, and the number of repetitions of 10 on each leg.
6. Initial posture: elongated hands supported on a towel, hands, knees remain on the ground. Lower the shoulders down and really fill the stomach. Slowly move your hand forward. Do this until you do not touch the chest of sex, we're not going to cede the lower part of the back and be careful with the straightness of the back. Back to your original position and look totally relaxed. You must perform this exercise no less than 20 times, breaking in several approaches.

Cardio to lose weight belly and sides

Cardio includes exercises for slimming the abdomen and sides, are capable of increasing the frequency of beats of the heart to 130-150 per minute. The most common types of cardio are considered as running, cycling, swimming, fast walking and aerobics classes. The latter is very convenient to do at home.

Calculate the force and follow the complex non-stop for 20-25 minutes. What exercises to do to eliminate belly?

Running in place, the weight loss belly and sides

Running in place of the explanations do not need to... Running in a place with high elevans of the hip – lift your hips as high as possible on the chest, the most often changing legs. "The lifting of the leg" run in place bend the leg at the knee, when the plant reaches almost up to the buttocks.

Jumps. With feet together, arms along the housing. Jump to separate the legs, at the same time, raising the arms to the position above the head. Jump back to the starting position.

Elevations. You can choose as the object of the chair, bed, or something more. Going up to him with the right leg, with the same leg and went down. Perform two approaches 10 times for each leg.

Cardio must be included in the training, or terminate the driving (20-30 minutes).