Weight loss exercises of the abdomen and sides

Every girl dreams of a beautiful and slender figure.The most problematic zones are abdomen and hips.The fat is deposited in these places.To eliminate the problem, a balanced diet is required and, of course, physical activity.Using complex exercises, you can get weight loss, tighten your muscles.The only condition is regular and conscious execution.

Rules to lose weight

There are several proper weight loss rules.When they are observed, it is possible to reach the burning of adipose tissue and correct the result.So you can't sit on a diet markedly.It is necessary to gradually replace unnecessary products and replace them with useful:

• Replace sausages with cooked meat, best chicken;
• Sweets - dried fruits;
• Cream - Low fat milk;
• Sweet Cheese - Natural Cottage Cheese;
• White bread is black or bread.

Also worth it:

• Refuse mayonnaise, especially with a high fat content.100 g of the product contains ¼ part of the necessary daily calories.You can replace the mayonnaise made at home.
• Limit the use of sugar.Take the habit of drinking tea or coffee without sugar.It will be helpful to refuse carbonated drinks.
• Follow completely chips, chips, cookies, fast food.Potatoes in conjunction with fat increase their calorie content by 7 times.The "on -line" sun does not satisfy hunger, but they will lie in their stomach with excess calories.

Food should be masticated thoroughly, usual portions are reduced.Within 1.5 months, it will take 2-5 kg.To achieve the result, accept a rule:

• Before eating, eat raw vegetables.This is necessary for the proper operation of the intestines, maintaining the microflora and partial stomach filling before meals.
• Throughout the day, drink water without gas in small portions.30 minutes before meals, drink a glass of water.
• Breakfast with cereals.Not only do they satisfy hunger for a long time, they will throw the body after sleep, but will also help to avoid fat deposits.
• You cannot refuse dinner.It should be light, low -crop.Before going to bed, drink half a glass of Kefir.
• To go to bed as long as 10:00 pm, sleep duration should be 7 to 8 hours.

And the most important rule is sport.It is worth registering for fitness, move more.The simplest methods of movement:

• Walk as much as possible.If time allows, part of the way to work on foot.
• If possible, abandon the elevator.
• At night, after work, organize races 3-4 times a week.

These simple daily loads will help strengthen the buttocks and leg muscles.Especially good are the climb of increase.You can even run on the stairs up and down.

Exercises for the abdomen and sides

To give the figure an attractive look, daily, you need to dedicate 30 minutes of gymnastics and change the class set every 6 months.Faster weight loss occurs in the second phase of the menstrual cycle.During this period, they give a lot of physical activity to the body.And always switch the load in muscle groups.There are rules for weight loss at home:

• Mandatory daily classes;
• The prepared plan, the use of lessons - on the internet, there is a very large selection on the internet;
• a break between the exercises no more than 30 seconds;
• 1 hour before loading and 2 hours after you can't eat food.

Execution Rules: Harm -Up General, Execution, Hitch

First of all, you need to start with a hot -up.This will help prepare the muscles for the next load, avoid injury during the lesson.The heating lasts 7 to 10 minutes.Each exercise begins with the position of the legs in the width of the shoulder, hands - along the body:

• Tilts from head to right and left 20 times, then forward and backwards.
• Lift your hands, stand on the socks, reach and take the starting position 15 times.
• Cabinet tilt on the sides, 20 times.
• Include forward, trying to reach the fingers of the left hand of the right leg and then change your hand.10 repetitions.
• Circular movements with hands, 20 to 25 times ahead and the same amount back.
• Squat with flat back, 25 to 30 times.
• Running in place or jumping for 3-4 minutes.

Among the exercises, they take breaks of no more than 20 to 30 seconds.For a flat abdomen, there is a whole range of exercise.The duration of the training is at least 40 minutes.Each exercise is performed 15 to 20 times.

Press Exercises

1. It is made on the floor or a special bench to swing the press.Lie on a flat surface, bending your legs on your knees, push your hands on the lock behind your head.Make a body rise at 80 to 85 degrees.Inhale - Raising and fixing for 7 seconds.In expiration, take the starting position.3 Approach.
2. Lie up with your back, knees bent, to your hands are thrown behind your head.Produce a body as if bending.At the same time, the arms and legs increase.Reach your feet with your hands on your feet and 3-6 seconds to fix the position, then return to the starting position.3-4 approaches.
3. Lie up with your back, arms along the body, pressed on the floor.Raise your legs 45 degrees.Correct the position for 5-7 seconds.
4. The "bicycle" exercise is performed in 4 sets.Link your back, lift your legs at an angle of 45 degrees and alternately one or the other leg to the body.In this case, elbows are reduced with the opposite knee.
5. This exercise can be performed well at the workplace or in front of the TV.In inspiration, draw in the stomach, hold the muscles for 8 to 12 seconds.In expiration, relax gradually.The repetition is 25 to 35 times.

General Exercises for the Abdomen

1. Lean to the side.They are performed from the starting position: the legs are separated by the width of the shoulder, the back are flat, the hands are extended along the body.To ponder each hand, you can take over.When the slope is performed, the hand (the side where the slope is made) with a pondering agent slides the leg.It is performed 25 times in each direction of 4-5 approaches.
2. It will take a hula-hupe.The rim rotates at least 20 minutes.When exposed to abdominal muscles and subcutaneous fat, a deep massage occurs, which allows you to form a thin waist.This lesson is accomplished daily.

Hip exercises

1. Running in place.At the same time, try to lift your high knees, the thigh should be perpendicular to the body.Perform within 2-3 minutes with a repetition 3-4 times.
2. Deep squat.The legs are wider than the shoulders, the feet parallel to each other, the back are straight.Try sitting in an invisible chair.The back at this time remain straight.Perform 25 to 30 times in 2 approaches.
3. The creation of the legs is performed on the floor.Lying to one side, resting the elbow, the legs extended.Raise the uniform leg as high as possible.Run 25-4 approaches 25 times on each leg.
4. Skakkkik's jumps will help strengthen the muscles of the legs, buttocks and lumbar.They are also a good cardio load.Run heels for at least 5 minutes.

The most effective comprehensive exercises are:

1. Planck.It involves the muscles of the abdomen, back, buttocks, hips, shoulders.It is necessary to trust the elbows and tips of the fingers on the floor, the back is flat, the muscles must be tense.In this position, try to hold the body for 1 minute.With a 30 second break, run 2-5 more times.Performing the bar with alternative pulling your knees on your chest, you can get a faster burning of the adipose fabric.
2. Lifting the whole body.The exercise pumps the muscles of the buttocks, abdomen, legs and hips, burns fat.Starting position: Lying on the back, the legs folded on the knees, the hands are lowered.In inspiration, raise pelvis, the shoulders remain firmly pressed to the floor.Correct the position for 5 seconds.

Respiratory exercises for weight loss of abdomen and sides

Rules for execution

Performing respiratory gymnastics is an effective way to lose weight.Starting position: Legs of legs -Palmeiras to rest above the knees, the look is directed forward.

There are several basic options to perform respiratory exercises:

• Breathe deeply.Exhale with your mouth, try to release as much oxygen as possible, making the lips with a tube.
• Inhale sharply through the nose, exhale with your mouth while stretching the press.
• In inspiration, press your lips, secure your breath.Include your head to your chest and as much as possible to drag your stomach while counting 1 to 8. Then, gradually relax the muscles, exhale.

The following loads can also be used:

1. Lie up with your back, bend your knees, relax.In inspiration, inflect the stomach.In expiration, drag -the press.Run 15 times.
2. Lie up with your back, reaching your hands along the body.Breathing is 10 to 15 seconds.When breathing, remove your stomach and lift your legs to 90 degrees.Taking your breath, pull your legs straight to your body, helping with your hands.You will expire.Repeated 15 times.
3. Lie up with your back, put your hands under your buttocks, straighten your legs.Breathe frequently for about 10 seconds, then lift your legs at an angle of 45 degrees and "scissors".Repetition - 15 times.
4. With their backs they lean against the wall.When breathing, rest against the wall, strain the muscles of the abdomen.Repeat 10 times.
5. Sit in a chair, the back is flat.Doing deep breaths and exhalations, strain the muscles of the abdomen.Repeat 20 times.

An effective complex for the abdomen and sides:

1. Lotus.Feels on the floor in a lotus position.Breathing is slow, deep, without sound.The lesson lasts 5 minutes.Then 5 minutes of rest.After that, another 10 minutes of calm breath and thoughts are exchanged for the sounds of the song.
2. Frog.Feels on the floor crossing your legs.The hands are folded, the elbows are on their knees.One hand is clenched in a fist, and the second grab.Inhale and expire alternately with the nose and mouth.It is performed in 15 minutes.
3. Nod.Pour your back to the floor, stretch your hands along the body, your legs are folded on your knees, your feet are on the floor.The left hand has the palm of the chest and the right in the stomach.Inhalating, the chest rises and the stomach is designed.In expiration - the opposite is true.Realize no more than 10 minutes.

We accelerate the result

To speed up the result, you can use wraps.Then:

• The skin will be clean;
• Toxins and excess fluid will be removed;
• Blood circulation will improve;
• will accelerate metabolism;
• Skin saturation with vitamins and minerals will occur;
• Skin elasticity and elasticity will increase;
• The "orange crust" will disappear.

Before you wrap, you need to take a shower and rub the skin well with a brush, you can use an exfoliation.Clean with a soft towel.Punish the problem areas with the prepared mixture.In a spiral, turn with a plastic wrap.At the top, place a tunic to create a greenhouse effect.In this state, it is 50 to 60 minutes.Then wash everything with warm water and apply a nutritious cream.The course consists of 15 procedures performed every day.

Here are some types:

• Honey -tuler.Melt 3 tablespoons of honey in a water bath, bring 36 degrees.Add the orange and lemon essential oil for 2 drops.
• Green tea roll.3 tablespoons of green tea and pour hot water.Insist 2-3 minutes.Add 2 drops of orange oil.
• Chocolate drill.250 g of cocoa shedes 500 g of hot water.Let cool up to 40 degrees and apply to the skin.

Having seen revisions, we can conclude that the class class is very effective.Those who observe the diet perform respiratory and physical gymnastics, no doubt, can fall out extra pounds.

How to correct the effect achieved

Having reached the goal of reducing weight and reducing volumes, you cannot relax.It is necessary to adhere to a balanced diet.Take the habit of walking and breathing as much chest as possible.And of course, don't forget the physical effort.

Blitz councils

It is worth consuming more cinnamon.It can be added to tea, kefir, meat, baked with apples.Cinnamon accelerates metabolism and the body may lose 1 kg in a month.
SUI consumption causes rapid saturation.And red pepper - eliminates the body of excess moisture, and metabolism is accelerated by 25%.This will help you get rid of another 2 kg.