Get rid of excess: Effective weight loss exercises and sides

Boca and stomach are often the most problem areas in girls.The hated creases prevent you from entering your favorite jeans and making the figure unsuitable for the sock of tight clothes.Let's try to figure out how to eat properly and what exercises you need to do to remove the sides.

Physical activity is an important part of weight loss.We have collected the most effective exercises for you to help you remove your stomach and sides.

A set of weight loss exercises

Warm -upSYou need to start performing each complex with a warm -up.Start mixing your joints from top to bottom.The heads of the head, round movements in the shoulder and elbow joints, the slopes on the side and down - this is a minimum.

The first exercise.The main exercise is torsion in different versions.This part of the fitness complex produces the whole press, adding static and dynamic load.An additional load is obtained from the posterior muscles - so you will form a strong muscle corset. 

Lie on the rug, bend your knees so that your feet stand on the floor, make your hands behind your head.Now lift the upper body and slowly return to the original state.

Caution: Do not rise too high: as soon as the shoulder blades get off the floor, you can slowly go to bed.

Do you feel the tension in the neck?So you are too actively lifting it forward.Try to look at the ceiling by keeping your neck in a static position.

The second exerciseSLanding on the legs.It helps to make the lower muscles of the press.

Lie on the rug, stretch your legs straight and connect together.Now lift your legs at an angle of 30, 45 and 90 degrees, try to make a few climbs before lowering your feet.

You feel the stress in the lower back?Place your palms under the buttocks.

The third exerciseSA powerful blow to fat will lead to the connection of previous elements.Lie on the floor, lift your legs at an angle of 90 degrees, now lift your body as if you were twisted, trying to get to the socks.

The fourth exercise.A motor.This element is ideal for studying the parties.

Go to the rug, lift your bent legs to your knees, connect your palms to the back of the head.Now, by lifting the body, strive to reach the left elbow to the right knee and back.The knee and elbow must move to each other.

Fifth exercise.Sidebar.It differs from the classic in that it involves the lateral muscles of the press and promotes fat burning on the side.
Lie on the side.Now rise to your elbow or palms depending on the level of your preparation.Tear your feet from the floor, leaving one contact point: the foot of the lower leg.Stay in this position as long as possible, then repeat the complex on the other side.If you want to further load the body, make the cradle not with a supporting leg.

Hitch.This is the last stage of the exercise to remove the parties.We need to normalize the heart rate and relax the muscles.Fly for a few minutes on your back or do slow inclinations on the side and feet.

All these waist and sides exercises are easy to perform, do not require in -depth physical fitness and you can even perform them at home.Boring at home?You can reduce the stomach in the hall, in addition, excess removal will continue faster with the help of Fitball and special rubber bands.

Cardio Waist Reduction Training: Will it have an effect?

Will!Cardio load helps to lose weight, of course, the weight will leave not only the sides and the abdomen, but the whole body.Running, fast walking, jumping - if you do it for 45 minutes (the pulse should be over 120 strokes), then the blood circulation in the adipose tissue will increase, the metabolism will accelerate.

Where does the fat come from these parts of the body

Excessive volumes occur in these areas due to the consumption of a large number of calories: sweet, flour, fat-all increases insulin levels.It is an ideal building material for the formation of subcutaneous reserves.Also in women, this is due to the weakening of the press after birth.

Therefore, physical activity should be combined with a harmonious diet - in the complex these 2 factors will produce an excellent result.

Remember: you cannot lose weight in just one part of the body.Combining proper nutrition and sports, you will notice that the whole body has been completely tightened.

Rules of flat belly

1. No stress!It increases the level of stress hormone - cortisol.He will accumulate excess to fight the source of influence.A complicated week?Go to the massage, lie down in the bath, drink a decoction of herbs or Valerian extract.
2. Less alcohol.Is the beer belly known?It can appear not only from beer, but also from any alcohol, and there is also a lot of sugar in popular cocktails.The main danger is that when using drinks containing alcohol, one ceases to control themselves, all kinds of snacks and sweets climb in their mouth.It is better to drink white dry wine.

3. There is no high -calorie food.You like it or not, the amount of fat and harmful will need to be reduced.Remember to lose weight, you need calorie deficiency.But here you can choose the right option for yourself: to refuse pizza or run for half an hour in the park?
4. More vegetables and fruits.They contain fiber so necessary for the body during weight loss.Fresh products fill the body, the feeling of hunger will not be felt so much.Add the white fish and the meat to the diet, but it is better to replace white rice with brown - you do not need food containing high starch.
5. Black list.Think in advance how you will replace ice cream, hamburgers and lemonade.There are low -calorie analogues for all these dishes.You can make banana ice cream, the hamburger is cooked at home with whole grain bread and stewed chicken chops.
6. Observe the water balance.The universal rate of water consumption is 8 glasses a day.This amount will accelerate metabolism, make the skin supple and smooth.At first it may seem that the stomach has become more than the water - this is not the case.A water exchange system is simply established in the body.
7. Physical activity.The main assistant in the fight against excess centimeters.In combination with proper nutrition, they will give a quick and high quality result.It can be achieved both at home and in the hall with the help of a coach.