How to remove the stomach and sides at home: the most effective exercises

The abdomen is a problem area where millions of men and women are constantly fighting fat.Although you achieve a significant weight loss in this area, the result must always be kept.But this is the problem of belly and parties suddenly - before you know, your waist circle is growing and your favorite clothes are no longer qualified.Trainings come to rescue in such situations.

Causes of fat in the abdomen and sides

The formation of abdominal oil is not only aesthetically, but also a dangerous situation in terms of health.All this is covered with abdominal obesity, with a layer of oil and related to the internal organs performing functions.

The total reasons for weight gain are:

• A poor posture is a common problem among those who have a friction lifestyle in front of a monitor or TV;
• The deterioration of metabolism, slow splitting of oils - a person eats as usual, but the body is no longer able to process the dish that comes in such a amount;
• Unhealthy diet - is connected to fast food and food full of protective items and chemicals;
• Pregnancy - in women, children and childbirth, oil, oil are placed on the stomach and parties, it is problematic to remove it;
• Stress oil - is formed if a person is constantly nervous and disturbed.

If your weight is changing rapidly, the skin causes sagging and stretching, causing its elasticity.If there are sudden fluctuations in body weight, you should be diagnosed by a specialist.

Special methods to burn fat

You must follow certain rules to remove the abdomen and parties at home.

Only an integrated approach to solve the problem will give the following results:

• Different load types: cardio, power, static.You need to combine different types of exercises to burn fat and improve muscle tone.Ideally, a high quality exercise looks like this: 15-20 minutes of cardio, the same number of complex exercises for all muscles, the problem area for 15-20 minutes.Standing using all existing methods, sit, sit, sit, sit very important.
• Stick to the classroom program and don't miss.First of all, this time they practice 15-20 minutes growing.You should train at least 30 minutes a week to burn oil effectively.This applies to complexes that attract stomach and parties.
• Warming and stretching.Before the training, the muscles need to warm up, and the same is done with joints.Start extending ink after classes.
• Use of sports equipment.Don't be afraid to use dumbbells, whipballs and weights in your exercise.

To activate fat burning, there are widespread recommendations for the use and film of sauna belts.However, the body provokes extreme heating and has little benefits.The thermal effect significantly increases the load in the heart.

After the rules, regularly in the abdomen in the abdomen and the sides, while working to lose weight - standing, sit, sleep - is an important condition for obtaining results.Invalid, rarely, will be gathered or remaining on the ground without complying with the accompanying requirements.

An effective lesson plan

For maximum results, combine the following load types:

• Cardio.Follow different types of exercises for the following scheme within 15-20 minutes: 30 seconds to rest, after 30 seconds, then work for 45 seconds, 15 seconds rest.This is called a cardio circle;3-4 such circles per session are taken 1-2 minutes away.
• Exercises in a false situation + stands.It will take 12 minutes.Take 8-10 different exercise recurring 15-20 times and rest for 10-20 seconds.Rest for another minute after all 4 exercises.
• Abdominal exercise + wood.Exit up to 12 minutes only.The complex has up to 10 abdominal exercises.

Gradually, you need to increase the intensity of your exercises and you need to do them.If you have tried 15-3 sets of 2-3 sets immediately, you can be injured in the abdomen, muscles and internal organs.

Types of heart exercises for belly and sides

Cardio turns large quantities of calories, accelerates your metabolism and strengthens your muscles.Overevtage is done only in interval mode to prevent.

The most effective warming for the abdomen consists of the following loads:

• run with high knees in place;
• To imitate boxing movements from each other to the legs;
• "Butterfly" jumps - arm and legs spread to the parties in the air;
• Walking on a board - rose to their hands and behind a position, with the emphasis on the wrists;
• Horizontal run - placing like a wooden, as a bit forward, tilting your feet into your chest;
• "Crab" exercise - walk on weapons and legs, abdomen, walk in different directions;
• Lift your knees to your chest with your arms raised.

You can also make wooden jumps, including side by side and up.After cardio, they begin to enter the abdomen and the sides of the effective gymnastics.

A number of nasty exercises

It is not possible to burn a beautiful belly and fat without physical activity:

• Straight crunches.Lying behind it, twist your knees.Are strictly pressed on the lower back.They move the upper body and shoulder blades with the press and move along with their arms.
• Oblique twists.Training is carried out while lying on your back.Shoulder blades are lifted by abdominal muscles, bend parallel to the left, then return to the lying position and repeat the same thing.
• Reverse crunches.Stretching behind you, make your arms in your body, bend your knees and lift your feet.Must be pressed in the lower back.Pelvis is torn when you breathe and touch the stomach hips and try to move him behind the head.This may not work for the first time so you shouldn't try too much.
• Twist with lifting legs.Exercise from the original position behind.The ankles are parallel to the ground.Strange, the legs are accumulated as the upper part of the torso that form the letter V.

Each exercise is repeated at least 5-7 times in the first stage, gradually increasing the number of repeated numbers to 15-20.The main thing is that there are no injuries that do everything slowly and carefully.

The twisting execution is the most effective way of burning fat on the stomach and sides at home.Unlike the swing of the press, these methods are deeper - use the abdominal cavity oblique and transverse muscles.Their research will be collected over fat muscles.

Other effective exercises

There are many effective methods to burn fat on the stomach and the parties:

• The stairs are left and right.A very simple exercise you can start gymnastics.The legs are fragrant, on the back, the back is equivalent.In the hands - dumbbells.They are leaning left and right with the desired amplitude.Gradually increased.Also, exercise can be expanded: Lose forward and backwards, switch with the body.
• Scalolas.Take a lying, a little forward to the shoulders of the hands.Legs socks at shoulder width.The case is severely corrected.About the inspiration, the press strained, the left kneeling, keeps a straight back.The foot is returned in Exhale.Then repeat with the right foot.First, the training is slowly, then the intensity and speed increases.
• Lungs with twist.Put your feet between 15-20 cm and put your hands on your ribs.The stomach was pulled and the back was made, the left foot was deviated to the right, his body turned and the finger of the left leg turned left.To make your right foot, stretches to the side.
• Bike.There are several changes in this training.Start to look like this: the legs stretching on your back, the legs are bent on right angles.Hands behind hands.Tilt your left foot chest, then to the right, to imitate the movements on the bike.Growth intensity and amplitude increases.
• Superman.An interesting exercise carried out while lying in your stomach.In Doha, lifting their arms and feet, they bent trying to keep this position for 10-15 seconds.Increase the time to 1 minute after a little practice.

Each of these exercises is in the first place of 7-10 repetitive 1-2 sets.You can then increase the number of repetitions to 20-30 and approach 4-5 times.

Wood appliances

Static exercise is effective, but it is very difficult to play.Will practice to master this.You can first catch the board without more than 15-30 seconds.Gradually increase your time for 4-5 minutes.Pros can save up to a wood 10 minutes.

Plank equipment:

1. Hands are strictly placed under the shoulders, based on the elbows.
2. They spread their feet slightly and stand on the toes.
3. It is necessary to ensure that the back and feet have a constant straight line.
4. By increasing the bar 5 seconds every week, you can remove separately from other exercises.

The bar must be after a long exercise to move to the heavy shapes, for example, to go to the side.If the usual charger is easily given, you can close other options.

Side stick in dynamics

A very effective but very complicated exercise:

1. Lie on the right side, bend their hands with the elbow and leaning on him.
2. Legs were made, and in the grounds should stand on the grounds that the legs are 60 degrees an angle than the surface.
3. The left hand is on top of the thigh, the lower back is straight.
4. Exhale, tear from the pelvis and tense the back and press muscles within 3-5 seconds, return to IP.

There are 20 repetitions enough to get an excellent result for an experienced athlete.

How to increase the effectiveness of classes

To be truly effective to charge to lose weight and losing the sides at home, you should be combined with a proper lifestyle.This includes more than regular exercises.

Proper nutrition

The diet is a key condition to burn fat.Inseparable from physical activity and correct exercise.

The following principles are included in a rational diet to lose weight:

• Rejection of fast food, flour, sweets and semi-cut products;
• Increase the share of protein in the body - animal and plant;
• Growth in part of fresh and thermal treated vegetables;
• Regular use of fruits, nuts and grasses;
• Include useful oils - untreated vegetable oils.

You need to eat to lose weight.But this food should not be wrong.Steam, baked dishes, maximum vegetable fiber and minimum animal oils - the basis of the correct diet that gives the result.

Massage to increase efficiency

You only need to fight with fat deposits that are not at the power level.Vacuum or massage is very impressive, but also a municipal professional techniques that can be ordered.They go to procedures in the courses - from 10 to 20 sessions with a break.

Daily daily activities

You have to move to lose weight.You don't have to deal with endless exercises - walk, escape, work, you can work, and do shops.An active recreational is preferred to extend in front of the TV.But you need to develop this habit in yourself.

Lose weight in the stomach and the sides is 2 to 6 months - this is for a period you can get important results for a period.But it is important to think that you have to change your lifestyle.Otherwise, all kilograms and centimeters are returning faster than they left.