Exercises for weight loss on the abdomen and sides

Every girl dreams of a beautiful and slender figure.The most problem areas are the abdomen and hips.Fat is deposited in these places.A balanced diet is required to eliminate the problem and, of course, physical activity.Using complex exercises, you can achieve weight loss, tighten the muscles.The only condition is their regular and conscientious implementation.

Weight Loss Rules

There are several rules for proper weight loss.When observed, it is possible to achieve the burning of the adipose tissue and to fix the result.So, you can't sit sharply on a diet.It is necessary to gradually replace unnecessary products and replace them with useful:

• Replace sausages with boiled meat, better chicken;
• sweets - dried fruits;
• Cream - low fat milk;
• Sweet cheese - naturally cottage cheese cheese;
• White bread is black or bread.

Also worth it:

• Refuse mayonnaise, especially high in fat.100 g of the product contains a part of the required daily calories.You can replace home -made mayonnaise.
• Limit the use of sugar.Take a habit of drinking tea or coffee without sugar.It will be helpful to refuse carbonated drinks.
• Fully abandon fried potatoes, chips, crackers, fast food.Fat potatoes increase the calorie content by 7 times.The sun "on the move" will not satisfy the hunger, but they will lie in the stomach with excess calories.

The food should be chewed thoroughly, the usual portions are reduced.It will take 2-5 kg within 1.5 months.To achieve the result, take it a rule:

• Eat raw vegetables before eating.This is necessary for the proper functioning of the intestine, maintaining the microflora and partial filling of the stomach before meals.
• Drink water without gas in small portions throughout the day.Drink a glass of water 30 minutes before meals.
• Breakfast with cereals.Not only will they satisfy hunger for a long time, they will shoot the body after sleep, but also help prevent fat.
• You can't refuse dinner.It should be light, low -calorie.Before going to bed, drink half a glass of kefir.
• In order to go to bed no later than 10:00 pm, the sleep duration should be 7-8 hours.

And the most important rule is sports.It is worth registering for the gym, move more.The simplest methods of movement:

• Walk as much as possible.If the weather allows, then part of the way to work on foot.
• If possible, leave the elevator.
• In the evening, after work, arrange running 3-4 times a week.

These simple daily loads will help to strengthen the muscles of the ass and legs.The climb of a boom is especially good.You can even run up the stairs up and down.

Exercises for the abdomen and sides

To give the figure an attractive look, you need to take 30 minutes of gymnastics every day and change the set of classes every 6 months.The fastest weight loss occurs in the second phase of the menstrual cycle.During this period, they give a lot of physical activity to the body.And always alternate the load on muscle groups.There are rules for weight loss at home:

• Mandatory daily hours;
• The plan prepared, the use of lessons - there is a very large selection on the Internet on the Internet;
• rest between exercise no more than 30 seconds;
• 1 hour before loading and 2 hours after you cannot eat food.

Rules of implementation: Total warm -Up, performance, hanger

First of all, you have to start with a warm -up.This will help to prepare muscles for the upcoming load, avoid injuries during the lesson.The heating lasts 7-10 minutes.Each exercise begins with the position of the legs on the width of the shoulder, the hands along the body:

• It tilts on the head to the right and left 20 times, then forward and back.
• Raise your hands, stand on your socks, reach and take the original position 15 times.
• Tilt the case on the side, 20 times.
• Tilt forward, trying to reach the fingers of the left hand of the toes of the right leg, then change your arm.10 reps.
• Round movements with hands, 20-25 times and the same amount back.
• Squat with flat back, 25-30 times.
• Running at place or jumps for 3-4 minutes.

Between the exercises, he takes no more than 20-30 seconds.To get a flat belly, there is a whole range of exercises.The duration of the training is at least 40 minutes.Each exercise is performed 15-20 times.

Press exercises

1. It is made on the floor or a special bench for waving the press.Lie on a flat surface, bend your legs in your knees, squeeze your hands in the lock behind your head.Make the body elevated by 80-85 degrees.Inhalation - lifting and fixing for 7 seconds.When exhaling, take the starting position.3 approach.
2. Lie on your back, your knees bent, even your hands are thrown behind your head.They produce a body as if folding.At the same time, arms and legs rise.Reach your legs with your arms on your feet and for 3-6 seconds to fix the position, then return to the starting position.3-4 approaches.
3. Lie on your back, your hands on your body, pressed against the floor.Raise your legs 45 degrees.Secure the position for 5-7 seconds.
4. The bicycle exercise is performed in 4 sets.Lie on your back, lift your legs at an angle of 45 degrees and alternatively one or the other leg to the body.In this case, the elbows are reduced by the opposite knee.
5. This exercise can be performed exactly at work or in front of the TV.Draw the stomach on inspiration, keep your muscles for 8-12 seconds.Gradually relax.The repetition is 25-35 times.

General Exercises for the Belly

1. It tilts from the side.They are performed from the original position: the legs are shoulder width from each other, the back is flat, the arms are extended along the body.You can pick up dumbbells to weigh each hand.When the slope is executed, the arm (the side in which the slope is made) with a weighing agent slides on the leg.It is performed 25 times in each direction from 4-5 approaches.
2. It will take Hula-Hup.The hoop rotates for at least 20 minutes.When exposed to abdominal muscles and subcutaneous fat, a deep massage appears, allowing you to form a thin waist.Such a lesson is performed daily.

Exercise for the hip joint

1. Running in place.At the same time, try to lift your knees high, the thigh should be perpendicular to the body.Perform within 2-3 minutes with a repetition 3-4 times.
2. Deep squats.The legs are wider than the shoulders, the legs parallel to each other, the back is straight.Try to sit in an invisible chair.The back at that time remained right.Perform 25-30 times in 2 approaches.
3. The breeding of the legs is done on the floor.Lie on one side, resting your elbow, your legs extended.Raise the uniform leg as high as possible.Perform 25-4 approaches 25 times on each leg.
4. Skakakki jumps will help to strengthen the muscles of the legs, butt and lower back.They are also good cardio load.Skip at least 5 minutes.

The most effective comprehensive exercises are:

1. Planck.It includes the muscles of the abdomen, back, butt, hips, shoulders.It is necessary to rely on the elbows and tips of the fingers of the floor, the back is flat, the muscles should be tense.In this position, try to hold your body for 1 minute.With a rest of 30 seconds, run 2-5 more times.By performing the bar with alternatively pulling your knees to the chest, you can achieve faster burning of the adipose tissue.
2. Lifting the whole body.Exercise pumps the muscles of the ass, abdomen, legs and thighs, burns fat.Starting position: lying on the back, legs bent in the knees, the arms descend.On inspiration, lift your pelvis, shoulders remain tightly pressed against the floor.Secure the position for 5 seconds.

Breathing exercises for weight loss of abdomen and sides

Implementation rules

Performing respiratory gymnastics is an effective way of weight loss.Starting position: Leg shoulder -wide distance, palms to rest over your knees, the gaze is ahead.

There are several basic options for performing breathing exercises:

• Breathe deeply.Exhale with your mouth, try to release as much oxygen as possible by making the lips with a tube.
• Inhale sharply through your nose, exhale with your mouth until the press strain.
• Tighten your lips on inspiration, hold your breath.Tilt your head to your chest and as much as possible to slide your stomach until you count from 1 to 8. Then gradually relax your muscles, exhale.

The following loads can also be used:

1. Lie on your back, bend your knees, relax.In inspiration, inflate your stomach.Drain it on exhalation, strain the press.Performs 15 times.
2. Lie on your back, expanding your hands on your body.Breathing is even 10-15 seconds.When you take your breath, draw a stomach and lift your feet 90 degrees.Holding your breath, pull straight legs to the body, helping your hands.You will exhale.Repeat 15 times.
3. Lie on your back, put your hands under your butt, straighten your feet.Breathe frequently for about 10 seconds, then lift your feet at an angle of 45 degrees and make the "scissors".Repeat - 15 times.
4. With the back, leaning against the wall.When you take your breath, stay on the wall, strain the muscles of the abdomen.Repeat 10 times.
5. Sit on a chair, the back is flat.Doing deep breaths and exhalation, strain the muscles of the abdomen.Repeat 20 times.

Effective Complex for Belly and Sides:

1. Lotus.Sit on the floor in a lotus position.Breathing is slow, deep, silent.The lesson lasts for 5 minutes.Then 5 minutes of rest.Then another 10 minutes of calm breathing and thoughts go to the sounds of the music.
2. Frog.Sit on the floor, crossing your legs.The arms are bent, the elbows lie on their knees.One hand is stuck in a fist and the other catches it.Inhale and exhale sequentially with your nose and mouth.It is performed within 15 minutes.
3. Wave.Lie your back on the floor, stretch your arms on your body, your legs are bent at the knees, your feet stand on the floor.The left hand lies with the palm of the chest and the right of the stomach.Inhalation, breasts rise and the stomach is pulled.Exhalation - the opposite is true.Perform no more than 10 minutes.

We're speeding up

You can use packaging to speed up the result.So:

• The skin will be cleaned;
• Toxins and excess fluid will be removed;
• blood circulation will improve;
• will accelerate metabolism;
• Skin saturation with vitamins and minerals will occur;
• The elasticity and elasticity of the skin will increase;
• The "orange bark" will disappear.

Before packing, you should bathe and rub the skin well with a brush, you can use a scrub.Wipe with a soft cloth.Have the problem areas with the prepared mixture.In a spiral, contact a fitting movie.Top with Terry Roba to create a greenhouse effect.In this condition it should be 50-60 minutes.Then wash everything with warm water and apply a nutritious cream.The course consists of 15 procedures performed every other day.

Here are some types:

• Honey shell.Melt 3 tablespoons of honey in a water bath, bring up to 36 degrees.Add orange and lemon essential oil for 2 drops.
• Wrap of green tea.3 tablespoons green tea chop and pour hot water.Insist for 2-3 minutes.Add 2 drops of orange oil.
• Chocolate sheath.250 g of cocoa, pouring 500 g of hot water.Allow to cool to 40 degrees and apply to the skin.

After reviewing reviews, we can conclude that the class class is very effective.Those who observe the diet perform respiratory and physical gymnastics, undoubtedly manage to lose weight.

How to correct the effect achieved

Once it has achieved the goal of weight loss and reducing volumes, you cannot relax.You need to adhere to a balanced diet.Take the habit of walking and breathing as many breasts as possible.And of course, do not forget about physical exertion.

Blitz

It is worth consuming more cinnamon.It can be added to tea, kefir, meat roasted with apples.Cinnamon accelerates metabolism and the body can lose 1 kg per month.
Consumption of SUI causes rapid saturation.And red pepper - eliminates the body of excess moisture and metabolism is accelerated by 25%.This will help get rid of another 2 kg.