This is just that talking about training for weight loss, people often mean exercise for the purpose of the stomach.It makes sense, injuring the stomach and sides is a clear indicator of extra weight.But don't forget, the human body is a single organism and locally is impossible to burn fat in only one location, and not to touch it in the other.
When you train and reach the moment when fat starts oxidizing, it does evenly throughout the body.This means that if you train the abdominal muscles diligently, it does not mean that you only burn fat deposits on your stomach.Plus is that if you know which exercises are not only to perform the fat not only to perform properly for the stomach, but also to tone the muscles, then this tone will easily remove several centimeters from your sides.
How to remove the stomach and sides quickly
In fact, the goal of Gyrosigma training is not at all to burn as much fat as possible in a lesson, but to give a powerful impulse to the activation of all stored energy.And energy is just in the form of fat and stock.
You need to work well the muscles, as they are one of the main consumers of energy.The more active work they do during practice, the longer they will recover after them.You will finish training, and your body will continue to use fat to recover.This is the secret of proper training.
Therefore, recommending only one practice for the purpose of a specific problem area will not be completely true.A circular training will be very effective.To use more muscles, but to pay a little more attention to the problem areas.
If you are ready to work on yourself, give me an option for such training.He is not complicated.If you need a quick result, spend it daily for two weeks and you are guaranteed to lose 7-10 kg.
The main position to get the results is to conduct training in the evening (one hour after dinner) and there is nothing after that.Drink only water.This is necessary so that the body continues to burn fat, and does not use the energy coming from food after training.
Complicated for a beautiful waist
We do these exercises in the order in which they are described.For each practice, we make 4 sets of 12–15 repetitions.
Important!Not more than a minute between recurrence!Rest between 3-4 minutes of exercise
Classic attack
Return muscle tone to the feet
Stand up straight, hold your back evenly, put your hands on the belt.Move the maximum with your right leg, go to it and sit in a corner of 90 degrees, then return to the initial position.Recurcate a required number per per, then repeat the same with your left leg.
There is no need to alternate the lungs with the first right side, then with the left leg- it creates a dangerous load on the spine.
If the exercise seems very easy, pick up the water plastic floor liter bottles.
Sumo style squats
Best exercise for home training buttocks
Widen your feet as shown in the picture.Turn on the legs so that it is convenient to stay in the lower position.In front of you hand (can be spread for balance) and sit as deep as possible.Then we return to its original position.
For complexity, you can also use a plastic bottle of water, but already five -Lalitar.
Press exercise
No matter how different -different options are there for exercise to train the press you know, only classic twisting press makes the muscles of the work work.
Take the situation of lying.Fold the legs on the knees at an angle of 90 degrees, and place your hands behind the head.The pronunciation of the muscles of the press starts tearing the shoulder blades from the floor, which rotates in the case.At the top of the exercise, stop 1-2 seconds, and then return to your original position.
When twisting, try to raise the body, especially due to the effort of the press muscle - helpless and help the hands of the hands.While exercising, do not try to touch your knees with your head - just tear the shoulder blade from the floor.Be sure to try to withstand a small stagnation at the top of the exercise - this greatly enhances effectiveness.For more convenience, you can place your feet on the couch so that they are parallel to the floor.
Hyprextation
An indispensable exercise to improve the posture by training the muscles of the spinal column.You get a good load on a bonus and hips muscles for tightening buttocks.
Lie on your stomach.Put your hands in front of you, hold them straight.Keep your feet together.Take a breath and raise your hands and feet as high as possible at the same time.Lying at the top of 2-3 seconds.Return to exhale.
Reverse push -up
We will return the tone of the muscles of the hands.Do not be afraid, you never pump huge hands.Even if you want.But to strengthen your hands, but beautiful you can do it.And we only need a chair.
Turn your back on the chair, sit and place your arms (shoulder width) along the edges of the seat.On inspiration, start slowing the elbow and slowly slowing down.Reduce your fifth point to the position when the shoulders are not parallel to the floor (for the first time to do this exercise, it will be difficult to sink significantly. Start with a comfortable depth of decreasing).Keep your elbow straight and do not dilute them too much to the sides.After reaching the bottom, only push the torso up, lift yourself (by exhaling) in your original position, using the power of triceps.Exercise may seem simple in execution, but you need to practice a little to make it really right and feel that the essential muscles work.
Exercise "vacuum".We make the stomach flat
But this exercise will work well to work for you to work to the transverse muscles of the abdomen, which is hidden under the press and does not appear outside.But it is the one that is responsible for maintaining internal organs and does not allow them to stay out.And "vacuum" is the only exercise that trains this muscle
You can do a vacuum not only during training, but also in any free minutes.you can sit.you can stand up.But the most easily lay down.
To exercise, lay on your back, relax your entire body, bending your feet into your knees.This is the initial position.Then leave a strong breath, as well as attract the stomach as much as possible.After pulling the stomach, hold it in this position, breathe a little.Exercise two to three consecutive times.In each next training, increase the time gradually from 15 seconds to one minute.
This training will take you about 40 minutes.If you have an exercise bike, a treadmill or ellipse at home, you can work on it for another 20-30 minutes.
Best wishes for your dream figures!