You will learn several weight loss exercises from this article

Stopped entering your favorite things that were at that time recently?There were ugly barrels, why mistrust in her perfection has gone?Every second faces it in different stages of life.Today, more than 60% of men and women around the world are dissatisfied with what they see in the mirror daily and intensively seek options to deal with the problem of excess weight.

Do you want a flat belly and a beautiful waist?Excerce loss exercises and sides are a great solution for those who dream of restoring harmony.In combination with a balanced diet, you will achieve fantastic results much faster and more efficiently, which will stay with you for many years.

Why weight grows

Less amounts of fat are the norm for any person.It allows bone protection and bodies from hypothermia, any effect from outside.Excess deposit is already an anxiety opportunity.You can get rid of them with training and, for example, a shaped diet.But before you carry out the exercise program and specify the diet technique, you need to know for which the reason for which the weight "climbed:

• Reduced metabolism.The older person becomes, slower he has metabolism.The body becomes much harder to digest incoming food, which gradually leads to a set of excess weight.You may have noticed multiple times that your loved ones are, friends eat a lot of fat, sweet, while the character remains thin, and you start to enter yeast, like yeast, like yeast.This is precisely because of metabolism, which is normal in the first case, and reduced - in the second;
• Genetic predisposition.Scientists have proven that the presence of fat deposits in the body is directly related to human genetics.If relatives on a older line have suffered from increased body weight, then you will have a predisposition for excess fat;
• Sedentary lifestyle.If you move a little, don't commit, not even the smallest physical effort, and then you will inevitably get at least a few pounds that it will be very difficult to deal with this schedule;
• Overeating.Every overeating is the main cause of excess weight.Especially, if combined with a seated lifestyle, fat will accumulate several times faster;
• Incorrect posture.It is constantly coming together, fat will gradually accumulate in the abdomen.To avoid this, you must constantly keep your back straight;
• Hormone changes and failures.When a woman or a man reaches adult good, serious hormonal changes occur, different failures are also unusual, inevitably imply body weight.

Why is it important to do exercises for a thin waist and flat stomach:

• A threat by increasing cholesterol.With the increase in body weight, the percentage of cholesterol in the blood is also growing.Excess content leads to poor health, the phenomena and development of many serious diseases;
• Risk of stroke and heart attack.This applies to people who have reached 40 years with body weight index - more than 30. In this situation, the work of blood vessels is deteriorating, the load on the heart is increasing several times.All this in the complex provides additional risks, the probability of blows, heart attacks;
• Slow down circulatory.Accumulating fats create an improved load on internal organs.As a result, nutrients are much worse, blood circulation slows down, ensuring worsening well, increases the risks of cancer development;
• Reducing immunity.Excess body weight leads to a slowdown in metabolism, violation of the hormonal background.The body weakens and becomes much more sensitive to various colds, viral diseases.

It is important to remove stomach and pages with the most efficient exercises not only for a beautiful look.This is also useful for the health of the entire organism.There are some medical markings in which physical activity is vital:

Effective exercises for weight loss and page:

• Home training must be implemented regularly;
• All parts of the body are absolutely involved;
• A competently composed diet is achieved for greater efficiency.

The muscles of the abdomen and sides make a distinctive "corset".The work of other muscles that are on the back, buttocks, and the interior of the hips depend on their state.Only a competently composed set of exercises will always keep the body in perfect condition.The results depend on the initial amount of fat deposit and human mood to reduce weight.

Before selecting the appropriate physical activity, it must be borne in mind that any motor activity combined with a diet gives a comprehensive effect and does not affect only selected areas:

We offer you the following exercises that will help you at home make your waist and stomach elastic and without any fat.

Twisting:

• We lie on soft gymnastic mat.We bend your legs in your knees.It is necessary even in a bent state, stood evenly on the surface of the floor, with all the foot;
• We put our hands behind your head;
• We breathe deeply and start lifting the upper body.Each increase is necessary accompanied by exhalation;
• We slowly breathe during the lowering of body body.After the back is completely on the floor, we repeat the exercise again;
• Let's make 2-3 approaches of 10 reps.

This is one of the main fitness exercises for the operation of the abdominal press.It is popular in experienced athletes and beginners.Accessibility, simplicity of execution makes twisting for universal newspapers for journalists.Indeed, in order to effectively succeed in any muscle group, there is no need to visit the gym.Therefore, exercise is one of the most common and is very popular today.It is not considered the most efficient, but the bark is extraordinarily elaborated.If you combine it competently with nutrition nutrition, you will very much notice a great result.

Refund twisting:

• Lies with back on gymnastic mat;
• We have legs so that they are vertically on the floor, while the feet are entirely on the surface;
• We put our hands along the body with palm trees;
• At the exhale, raise the lower body, bring your legs as possible as possible, touching lightly and fixed for a few seconds;
• We fall into the initial position on the inspiration;
• We make three approaches of ten repetitions.

The reverse crane or twisting is one of the most effective exercises to study the lower print.The technique of performing such a realization is quite simple and quite accessible even for beginners.Reverse crane Most affects the lower area of the abdominal muscle of the rectus.However, since all abdominal muscles are always working together (cannot be insulated), performing this exercise, train the whole print immediately.And that makes such a exercise very, very effective.

Studies in which measurements of the electrical activity of the muscular apparatus were performed during the performance of this exercise, the high efficiency of the reverse realization for the development of the lower print.That is why this exercise can be trusted in ten most effective.

Spit bandages:

• We are back with the back on gymnastic mat and we start the starting position, leading hands to the door;
• We bend your legs so they don't touch the surface;
• We raise the top of your body while turning shoulder aside.When it works for the procession of the shoulder, the left part is in an unimaginable, lying position;
• We repeat the movement for left shoulder, similar to the right;
• Repeat 12 times.

To achieve a strong and relief press, you must perform not only simply twisting on the press, but also sloping twist.They not just participate in creating a foreign contour, but also protect the spine from injuries.

Sleens may seem like a simple exercise.But on the road between the arrest and relief torso approach there is a quantity of subcutaneous fat in the abdomen.So don't try to make up for printing on a press with a bad nutrition.Compared to other muscle groups, the abdominal muscles are not so big.For burning calories, the more suitable option is a cardio load.If you are not ready to work on cardio simulators for hours, then food is a key success factor in achieving results.

Twist with legs raised:

• We lie and pull your legs up (you can cross them);
• We perform body body, similar to classic;
• We jump in breath when descending, exhale when lifting;
• We perform three approaches 10-15 reps.

The popular exercise, which performs the entire flat muscle of the abdomen, additionally includes transverse and hair muscle.

Among the huge number of print exercises, different twisting options are the most effective.This is twisting with feet placed - a good exercise to study all the print muscles, as well as its relief.Naturally, a flat stomach can only be obtained in a combination of competent regular training and proper nutrition.During drying or full diet, subcutaneous fat was burned, and muscle relief becomes more obvious.Drying is a temporary diet, will be a better and more stable result with proper nutrition.

Planck with revolutions:

• Lay in the initial position - the knees / elbows are located on the surface in the state of the bar;
• We ensure that the region of the cervix and spine is placed evenly.We look right in front of us;
• We see knees from the floor and put your legs on socks;
• So we stick to no 10 seconds.It is important that breathing is not difficult;
• We repeat the exercise for each side of the same amount of time.If a physical pattern allows, then you can stand in 1 minute.

What is the helpful exercise of the bar?It is conditionally advantageous to be divided into several components, such as benefits for back, legs and prints.

Also a dynamic version of the sidebar, but more complex implementation from the previous one.When performing, the body consumes much more Kcal, so it fits perfectly into the training of fat training.For the press, such a variation is only fire, judging by training reviews.

He works extremely on his back, hips and printing.

Start with a turn:

• Lie down on the surface from the side;
• We transfigure the weight of the body to the right elbow / hand and the corresponding leg.It is important that the hand in a bent state forms the right angle;
• Put the left leg on the right.We strongly hold the lower limbs.Lift your hips from the floor;
• We keep this way in this way for 30 seconds.

Unlike the classic version, the sidebar actively involves sloping abdominal muscles, helps strengthen hips as well as back.The properly set technique in the initial phases is the key to success and progress.The bar was created more in order to diversify training programs and make muscle crusts as effective possible.I love placing this exercise at the end of the training to spend the strength and energy on basic exercises immediately, then end up from pressing press.Like all active physical activity, this exercise, performed with the right technique, only brings use for the body.

Lugs:

• We take one small step with the right foot and bend it.After the adoption of this position, muscle tension in the female part feel;
• We raise our hands ahead of us with parallels from the floor;
• With left foot, we take a significant step forward and sit down a little.The right in this case remains behind, but with an increase in socks;
• Back during movement should be constantly flat;
• Repeat attacks;
• Let's make 15 reps on each leg.

If you have never done your abdominal exercises before, then you should definitely perform effective attacks.

Plugs are the basic exercise designed for the development of buttocks and hip muscles (especially quadriceps).It is very popular in all sports.It can also be performed with its own weight and using special equipment: bars, dumbbells, smith simulator.If you look at how professionals make attacks, it may seem very easy to perform.But this is not like that.Before you start, you will need to work a few weeks of our own weight and work equipment.And then add the load.There are a lot of varieties of attacks.Within this article, we will understand only the most popular of them who use male and female athletes in bodybuilding.

The slope on the sides:

• We get up straight.Raise your hands above your head and fold together;
• We include to the right.Ideally, so Torso bends as much as possible - should feel stretching on the left.We have been fixed in a sloping position for 15 seconds;
• Carving back to the starting position;
• Repeat the preferences in the other direction with the same delay in 15 seconds;
• As soon as you get used to "delay", you can increase their time, for example, in 30 seconds.

The sides assembly are a very simple but effective exercise to strengthen the mowing belly muscles that affect the size of the waist.This exercise is known to everyone from the school lesson of physical education.

In this exercise, external mowing abdominal muscles are loaded.With a good studio with additional load, they become noticeable, but for this it will need to sit on a diet to remove excess weight layer (if any).

If you make a slope, you can perform it on a small bent legs.

"Vacuum":

• We stand on all four, holding on in this position with the help of the knees and elbows;
• We take a deep breath.At this point, the press should be as relaxed as possible;
• Exhale and pull out in the stomach at the same time, straining prints;
• We are kept motionless in 30 seconds;
• We repeat in 2-3 approaches 15 reps.

This is a static exercise for the development of the inner muscles of abdominal press (especially transverse muscles and muscle diaphragm).

Exercise is ideal for the operation of the abdominal press.It is based on breathing.

To learn how to make a gastric vacuum, you need to exercise this exercise regularly, at least 2-3 times a week.The ability to retain breathing for a long time is gradually increasing, and the ability to strain various departments of abdomen with conscious efforts to develop.Finally, this allows the press to swing much more efficiently.

Raising the hips that lie:

• Lie, extend your hands along the body, palms to the floor;
• We bend your legs on your knees, placing on the sides, not forgetting that your feet should stand exactly on the surface;
• Slowly, slowly, raise your hips with lower back.The rest of the body should remain real estate on the mat;
• Back We bend a small and strain of glutel muscles.We reserve in this position for a few seconds, fixed;
• We return to the starting position;
• We repeat 10-15 times in several approaches.

When a pelvis exercise appears, it is from the position of laying that the deadlines that can be achieved in a fairly short time with solid, embossed and elastic buttocks.This is happening due to the good muscle tissue training located in this area.In each complex, which, in one or another, or another, focused on the work of the lower part of the human body, is obliged to include the implementation of the glutel bridge.Its execution is available and, moreover, is desirable not only for professional athletes, but also for beginners, to maintain good physical form, as an addition to other higher levels of performed exercises.Raising the pelvis on the back has a number of undisputed advantages that help achieve beautiful hips, both the fair sex and in men.

How to choose physical exercise for weight loss of abdomen and page:

• Medical indications / contraindications.For example, people suffering from osteochondrose best leave the exercises with sharp movements.Patients with heart and blood vessel problems should leave the movements for lifting weight;
• Goals.The larger the goal, the more complex and more efficient set of exercises should be.If you just need to remove a few pounds then simple exercises will be enough in combination with a low diet.For greater effect and gaining athletic shape, it is important to make cardio training and perform printing exercises;
• Terms.If you keep going to the gym, then an opportunity for exercises using different simulators.Otherwise, it is necessary to choose a training that can be easily done at home with improvised means.

Before you start removing the pages and stomach, it is necessary to extract the program.Inevitable exercise performance is unlikely to give the desired effect.For each person, it is chosen for each person, taking into account the characteristics of the body, the initial physical form and body parameters.An experienced coach should deal with this question.

To get counseling, it is not necessary to visit sports halls, fitness centers.One training with an expert is sufficient so that it can choose the right exercises and make a plan.It also shows the technique of performing some movements.

If there is no way to contact the coach, then you can easily export general exercises, for example, they are charged in the morning.However, don't forget that there is not so much efficiency from it.It is best then try to personally draw a training plan, but with the compulsory accounting of the following factors:

Removing the waist and stomach is not as difficult as it could seem at first sight.The main thing is to adjust properly and create a program that will help in quickly achieving the desired goal.And we will help you with that.