The road to an ideal number and delicious forms often complicated the problem of eliminating problems.As a rule, this is the two sides and lower abdomen, sometimes greatly reducing efforts for no.Usually this is because girls are not entirely true to weight loss.To return the harmony in the waist and make the parties smaller, you not only need to follow a diet, or conduct a cosmetic process at home.It is also important to regularly perform a set of special exercises, its actions for the weight loss purpose of the most problematic areas.And that is we will describe them in this article.
There is no need to exhaust yourself with strength training if you want to burn excess fat on both sides and waist.Now there are many effective exercises that you can tighten problems without leaving home.
The main recommendations for those who want to lose weight
The female body is a unique and quite complicated mechanism.Throughout their lives, fair sex experiences change in their bodies.Monthly changes inside, external action, inappropriate nutrition contribute to the increase of the parameters of the image.By fixing your way of life, and adding exercises to lose weight of the abdomen and the two sides, you can easily cope with the problem that has appeared and removed the excess weight in the most problematic areas of the body.
Contrary to the widespread idea that performing daily journal exercises will give the girl a thin waist and a beautiful liberation of the parties, remember that burning fat in the locality does not exist - not only from the abdomen and the two sides, but also from other parts of the body.
Only an integrated approach and special exercises will bring you closer to the desired purpose.For the press in the press, it only contributes to the muscle suspension.Unlike the press of the press, a set of exercises to reduce the size of the abdomen and remove folds on the sides, allowing you to improve your body at home using certain muscle groups.Therefore, they are more effective than a diet or work tired.
To put your body in order, you need to try to eat properly.To do this, limit the use of harmful and high food, alcohol, eliminate bad habits.Then training at home and sports will be more effective.
In addition, there are other recommendations that contribute to weight loss in areas with problems:
- Distributing the usual three-time energy regime for 5-6 meals per day;
- Eat in small parts, therefore, leave the table, you have a slight hunger feeling;
- Before meals, drink about half an hour 1 glass of clean water at room temperature;
- If in the evening there is a feeling of hunger, should extinguish it with a glass of water or a small amount of low kefir.
Compliance with these tips and perform effective exercises at home to lose weight, the parties, one may notice the first results in the first month.
A set of exercises for beautiful faces and "waist Aspen"
Exercises to lose weight and remove folds on both sides, can be easily done at home, quite simple.To eliminate problematic areas, one of the options for training includes light and simple tasks that can be used.Examples of these will be found more.
A set of exercises for a flat belly
- Exercise "Planck".This is the simplest and effective exercise will make a stomach slightly saggy and flat.It is done as follows: The starting position - posture for the push from the floor.The body must be parallel to the surface of the floor, and both hands must be supported.Accepted the description, you need to linger in it as long as possible, stretching the abdominal muscles.The beginner can start with 30 seconds, increasing the temporary segment to 3-5 minutes.
- Exercise "bicycle"- A method that has been proven to strengthen the press and lose weight of the abdomen.This exercise is classic, performed according to the standard diagram: The starting position - lying on the back with the open legs forward, simulating a simple bicycle trip.In this case, abdominal muscles need to be stretched.
- Exercise "Press with your foot with a base of their head".As in the previous case, to perform this exercise, the starting position should be done - lying on the floor on the back with the hands along the body and stretching along the legs.Gradually, you need to lift your legs closed and even legs, smooth the back of the head.
- Exercise "lift body"- It is done according to the principle of pumping to the press, but with his feet raised.To do this exercise, you will need a chair, sofa or football as a support.The starting position - lying on your floor on the support to create 90 degrees angle, surpass your hands.The ups and downs of the body should be done, increasing as close to the knee as possible.Such exercises should be done before feeling burning in the abdominal muscles.Beginners can start with 3 approaches 10 repeated, gradually increasing the number.
- Exercise "Press with legs".It is also a simple, but effective exercise to lose weight in the abdomen.The starting position - lying on the floor with two hands extending along the body and a loading load between the legs at the ankle level.Performed at home such exercises to lose weight, you can use a small pillow, a small rubber ball, lifting the load with a straight leg so that 30-45 degrees are formed between them and the floor surface.In this position, it has a linger for 30-60 seconds.After that, the leg with the load may be lowered.It is gradually recommended to increase the number of repetitions to the end of the training process, there is a small burning feeling.
- Twisted homework- Simple, but very effective exercises to lose weight, as well as sides.It is done in a location on the floor.Bowing at the knee, it is necessary to lift the shell by the head of the head to a small height from the floor.This position of the body is kept for 1-12 minutes, then you can slowly fall into the starting position.Performing twisted, significantly reducing the size of the abdomen and making it more flat without leaving the house.
A set of exercises for floating faces
To make the face of the edges much smaller, remove the folds formed in areas with this problem and return the next muscles, the next complex can be done at home.
Like before, it is quite simple and includes such exercises for beautiful faces:
- Rotate Hula-Hup daily for 10-20 minutes.This is a very effective exercise for the abdomen and side.Thanks to him, you can not only make the faces elastic and suitable, but also reduce the size of the abdomen.It is enough to buy special sports equipment and often turn it on the waist.
- Exercise "inclined".This action has been familiar with many people since the time of kindergarten.For a few years, children at The Warm -up teaches this exercise, because the entire number of activities can be, this is still the most effective.It is enough to become accurate with the legs, diluted on the width of the shoulders and slowly performing it tilted to the left.The beginner can perform 15 repeats for each party.Gradually, the number of methods should be increased.
- Exercises to eliminate sweet and fat on both sides of the "factory".It is done according to the standard diagram: Starting position - standing on the floor with two legs placed on the width of the shoulder.Next, you should bend your body forward and last one hand to the opposite fingers.This tool is not only active on the shrinking of the muscles and the press, but also strengthens the back.
- Exercise "twins".It is made in a vertical position, allowing you to like to watch your favorite series during training.Access to the table or place a chair with one back for you, you need to go across it.With your hand, hold the edge of the table/back of the chair, for a flat posture.Moreover, the stroke is forward and performed by one leg.Should lift your feet as high as possible and do not bend your legs.Should implement 3 approaches of 15 swing for each leg.
- Exercise is very effective "mermaid".The starting position: lies on the floor with a head on one hand bent on the elbow, and by the other hand, based on the floor near the abdomen.It is necessary to lift both legs straight as possible.Has his footsteps bent down his knees on the top for a few seconds, slowly lowering them, after twenty seconds of rest, increased again.Therefore, you need to do 10-15 repetitions, then move to the other side and do the same thing on the other side.
