An effective set of exercise for weight loss in the stomach and sides.

Losing weight is a difficult task for many that require tremendous expenses of time and strong willpower.However, almost all weight loss, losing weight in the stomach is the greatest difficulty.When a person successfully loses weight, the fat starts going from anywhere, but not from the sides.Consider exercises that will help remove stomach at home.

Is it possible to quickly remove excess weight from the stomach and arms at home?

It seems that losing weight at home is an impossible task, it is necessary to attract many experts: nutritionists, coaches, melodies;Buy expensive food courses and training plans.In fact, if the problem is not in any disease, you can only face weight loss that we will give you today.For effective weight loss at home, for the formation of a narrow waist and flat stomach, the best option would be a combination of aerobic and anaerobic loads, that is, it is necessary for alternative power and cardio training.In addition, 1-2 times a week, it is objectively understanding to pump the abdominal muscles.Thus, training at home with the aim of losing weight should look something like this:

• Cardio training 2 times a week
• 2 times a week of power training
• Pumping the press 1-2 times a week (separate or in a campus of both power training and cardio)

And this type of training involves what kind of exercises, and how to perform them, we will describe in further detail.

Effective Complex of Gymnastics Exercise for Weight Loss and Sides

Let's start with press pressure.There are lots of exercises to pump the abdominal muscles.Some believe that some exercises are more effective than others, but in fact, even familiar and long practice gives a good result if you do them regularly and observe the correct technique.

Twisting exercise technique

Repeat 20-25 times.3-4 approaches will be sufficient.The rise of the body located on the back (for women and men) raises the case, an excellent practice for the development and strengthening of the muscles of the rectus of the press.Technology Exercise:

1. We lie down on your back.
2. We bend the legs in the knees and put the shoulders on the width.There is no need to tear the legs from the floor during exercise (this happens often, as the feet work as a counterweight and "try to help get up"), so you can immediately fix them: slip under the couch, ask someone to catch someone, etc.
3. We place our hands behind the head or cross over the chest.If you are a newcomer, your hands can be stretched behind your head, and when you climb forward.
4. Please note: You do not need to press on your head or neck with your hands.
5. The back is tightly pressed to the surface.Reduce a natural deflection in the lower back.
6. Take a deep breath and lift the body up with a round back.
7. At the top, you should exhale as much as possible, put the muscles of the press under stress for 2-3 seconds.
8. After that, on inspiration, we go down and relax.

It is necessary to repeat 15-20 times, 3-4 approaches will be sufficient.Of course, the muscles of the press are quickly adapted to any load, and this exercise should be done in combination with others or replaced from time to time.Of course, this practice for a beginning represents many difficulties, so you can change it with many simple options.

Lifting legs lifting (suitable for warm -up)

For example, with lifting the lying legs, the case can be turned or raised.This exercise allows you to pump the lower part of the rectus absominis muscle.All exercises with lifting the legs will always be more difficult for press, which will be more difficult than the upper body of the body's technology:

1. We lie down on your back.The legs are extended.Hands with case.
2. While lifting the legs, very often, he tries to move back, so to reduce this phenomenon, place your hands under the buttocks and keep them there throughout the practice.
3. We take a deep breath and tear the feet from the floor with a breath.
4. We extend our legs to vertical along the floor, hold this position for a few seconds and start slowly, feeling the abdominal muscles, lowering our feet.
5. At the lower point, it is advisable not to touch the surface so that the load is stable.

For a beginning, such a method can look quite complex, so it makes sense to lift one -one of the legs.With a breath, lift a leg to a corner of 45–60 degrees, lower and slowly reduce it.When the first leg touched the floor, you can pick up another.Do not confuse this practice with reverse twisting.When lifting the legs, as we have described above, we eliminate exercise on the floor from the vertical position of the feet.In reverse twisting at the top point, it is necessary to tear the buttocks from the floor and give a slight air to the lower body.

Exercise for press "Lokot-Kolone"

There are two options for this exercise in the field of muscles studied: the rectus and oblique muscles of the press.Also many options with various difficulty.Technology Exercise:

1. We lie down on your back.
2. We take our hands behind the head.
3. The feet can be in one of the four conditions: bending on the knees and standing on the floor or long to lie on the floor (light);Lie on a hill (light);Or they can be held in air (complex).
4. The purpose of this practice is to reach the knees with the elbow.
5. We rotate both the case and the legs together, that is, we try to add them in the middle.
6. If we work directly with muscles, our job is to touch both the elbows of both knees
7. Exercise for the rectus muscles of the press
8. If we want to exclude the oblique muscles, we should contact the opposite elbow and knee.
9. When we take out the oblique and gear muscles of the press, it is necessary to touch the opposite elbow and knee
10. If the feet lie on the hill, we make a bend to a greater extent to run the upper part of the body, the lower part is fixed, so the exercise is light and suitable for beginners.
11. Also a mild option occurs when you lift your feet and put them on the floor again.
12. The most difficult option is that when your feet turn along the body -ie you pull them to you, and then straighten them, but do not touch the floor with your feet.

The number of recurrence of 15 to 25, 3-4 approaches will be sufficient.

Bar - Classic and lateral

According to research, exercise the bar, one of the ten best press exercises. In addition, for the oblique abdominal muscles, it shows itself the most effective manner.There are lots of options for the bar.We will consider two classic species - this is a classic bar and lateral.Both these exercises can be performed in mobility.For example, tighten your feet on your chest, lift your hands, feet, jump and so on.

Classic bar.The bar can be done in three ways from the most difficult to the most difficult:

• On the hands.Starting on outside hands is a great option for beginners
• On the cell.At the bar, it is a little more difficult to hold the body directly, so it is better to exclude the equipment in the bar of the outside, so it is better
• On the palms (chatter of Dandasana).This posture is borrowed from yoga.This is a complex option, which is not always able to complete it correctly

Technology Exercise:

1. We lie down on the stomach.This is the initial position from which you need to stand in the bar posture.But if this is very difficult for you, you can immediately stand in a bar from a convenient position.
2. The legs lie directly.
3. Put the feet on the socks.The more the feet stand, the more difficult it is to exercise.
4. We rely either on the elbow or on the palm of your hand.
5. We breathe and leave a breath for the required bar option.
6. In this situation, you need to stay from 20 seconds to several minutes.It all depends on your preparation.
7. It is important to monitor the body.Despite the time you stand, the whole body should have a single line: the stomach is tightened, the pelvis is not filled and raised, the back is straight, the neck is relaxed.
8. Do not forget to breathe.Breathing should also be more calm.At least it should be tried for this.

Lateral bar

This practice can also be done:

• On an outer hand.Side bar on an outer hand
• On the cell.Side bar on elbow

Technology Exercise:

1. Lie on the side.
2. There is a more complex option when one leg is located on the other, but this method may seem very difficult for a beginning, so you can keep the feet nearby.
3. We get up on the elbow or on its outer hand, helping ourselves with the other hand.
4. Take a breath and tear the body from the floor.You should only hold the feet (or two) and the supporting hand: neither the case, nor the pelvis, nor the feet should be exposed to the floor.
5. You also need to ensure that the body is a straight line.
6. The supporting hand should be strictly under the shoulder.
7. We remain in this position for the required time - from 20 seconds to several minutes - and the sides change.

The exercise of the bar starts to be done with a minimum possible time and each time they increase the time, add 5–10 seconds.Thus, if you do this exercise regularly, you will easily reach several minutes in a month.The abdominal muscles are quickly used for load, so you need to include various options for exercise, alternate and try to convert them into training, then you can achieve more effectiveness.

Cardio-reforming to lose weight

Cardio-training is a complex of exercise or an exercise, which requires a large amount of oxygen, so the heart's rhythm and breathing increases.Cardio loads are trained very well to cardiovascular systems, and also help to lose weight effectively.Cardio load includes:

• run
• Jump on a rope
• Cycling or exercise bike
• Staircase
• Various jump and exercise with jump ("stars", girds, cries with jump, etc.)
• Skiing
• Various active sports games

At home, you can take some of these types of activity and use for weight loss.

Rack

Jumping with a rope is one of the cheapest types of cardio and one of the most effective at the same time.In an hour of intensive training, you can burn from 600 to 1000 kg of calories.The number of burnt calories depends on your preparations, weight, age and some other factors.Jumping technique.This exercise is not particularly difficult, because perhaps everything is familiar with it since childhood.However, we have nuances that we want to note.

1. The length of the rope should be convenient for you, otherwise a successful training will not work.If you stand in the middle of the rope, your handle should reach your chest.
2. We take a jump rope, take our hands from the hips about a distance of 20 cm and start moving.
3. The hands should participate completely in the work, not just brush, otherwise you will make them more and more.
4. We jump on socks, not on the heel.
5. Convenient shock -absorbing shoes or shock -absorbing coating, and select better, and that, it will preserve the health of your joints.

If you jump regularly - every day, every other day, it will be enough 15-20 minutes to maintain a good shape.In addition, you can experiment with various jumping options.This will not only diversify training, but will also make it more intense.We suggest that you watch a video with the selection of various exercises on the rope.

Walking at home

Run cardio serves as a great option for load, helping to include all the muscles of the body in work, but for a reason or another, one run on the road is impossible.In this case, you can try to run to a place that is easy to take home.Running on the spot can become an analog of run on the road or on the way, if you work at a rapid pace, there are many benefits of such training:

• Weather and weather conditions do not matter
• There is no need to choose and buy clothes especially
• Less opportunities to get injured

In a word, you can do anywhere and anywhere.But, of course, there is a very unpleasant defect - walking on the spot in some aspects is less effective if you compare it with the crossing the road with the crossing.Why?

• No horizontal movement
• No resistance to weather conditions
• There are no natural changes in the landscape (lift, descending, stone surface, sand, etc.)

And for many people, this lesson will be quite boring.It is difficult to run in place for 20-25 minutes.

How to solve these two problems?How to run a more effective and interesting business on the spot?You can use music or TV for distraction, which will diversity in training.You can not only see your favorite series, but also burn 200-300 kcal per chain.To conduct an intensive training, you should option various running options: at a slow, maximum speed, raise your knees, pull a knee on the chest, etc.Constant load changes will not allow the body to be favorable and work in savings mode.

Training on an exercise bike

The exercise bike is present in every gym, and is often purchased for homework.First, it is small, you can choose a simulator for a small apartment;Secondly, it has a cheap price.Many people who want to lose weight, they have a question: what is more effective - driving or exercise bikes.It depends on many different parameters: the early weight, age, level of physical training, the level of loading of the simulator or the ongoing conditions, intensity.But in a way or another, there is an opinion that run bicycles or exercises are much better than fat burning on bikes.If you maintain a speed of about 30 km/h on the simulator, you can spend about 800 kcal, which can be equal to one hour of jogging.To achieve good results in losing weight, especially when it comes to the problem area of the stomach, you need to be patient.It often happens that a person eats properly and is regularly busy, loses weight, but the stomach slowly comes out.It is sometimes caused by the fact that the fat of the intestine accumulates there (unlike the subcutaneous, it is darker and covers the internal organs), and it is not easy to get rid of it.Nevertheless, this is not impossible, although you have to spend a little more time and effort.