Domestic exercises to lose weight and sides

It is guaranteed that domestic exercises to lose weight and the sides give a result if they perform them regularly and observe the correct diet. Many of them do not require special details and their technique is simple and available even for beginners.

The reasons for the appearance of fat at the waist in women and men

Of all the problems with the figure, fatty deposits in the stomach and the sides are less aesthetically pleasant and more dangerous to health, because fat involves the internal organs, which violate their performance. The main reasons for your appearance:

1. Incorrect nutrition. The abundance of sugar, flour, fatty products and fast food in the diet is loaded with excess weight tank in the abdomen and sides.
2. Eating in excess. Even if the person's menu as a whole contains healthy foods, but is used in excessive quantities: the digestive system does not have time to face, it remains in the folds of the intestines in the form of a slag. This affects the volume of the lower abdomen. In addition, huge portions stomach, which also helps increase the average and upper abdomen. And when eating in excess, too much energy is delivered in the body, it does not have time to spend it and deposited in problematic areas in the form of a layer of fat.
3. Hormonal failures, most often arose as a result of stressful situations. The interrupted dream, experiences and excessive loads contribute to the release of "fear hormone" to cortisol. A regular abundance in the body slows metabolism, which leads to weight gain.
4. Alcohol consumption, especially beer in large quantities. This fact directly affects the large stomach only in the sense that a large amount of liquid stretches the stomach. A more serious problem is that alcohol causes a feeling of hunger and after consumption, a person consumes a large amount of food.
5. Age. It is less likely that women have fat reservations in the abdomen and waist than men. But after 40 years, when the pre-Dopa and the production of the number of female hormones decrease, the waist volumes increase in them.
6. Physical passivity. Many people believe they can get rid of the abdomen when performing exercises in the press muscles. But if you leave the diet, they will be strengthened and increased, remain under the adipose tissue, which will cause the stomach and sides to be even greater in volume.

What exercises should be done to remove the stomach and sides?

They are considered the best exercises that help lose weight in the abdomen and sides:

• Cardiation. They help burn fat throughout the body, including stomach. These include running, cycling, jumping, "burpee", ascent to the high surface, walking on the steppes and orbitrek.
• Basic power training. During its implementation, most body muscles work, including cortex muscles, which allows you to build the correct proportions and visually reduce the waist. In addition, they are very intensive in energy and begin the burning process of fat. These are all the varieties of squats, attacks, dead weight.
• Respiratory exercises- They begin to burn fat due to the saturation of tissues with oxygen and static loads in the muscles, they help to tighten the stomach: empty, spinning with a special breathing technique. They are especially suitable for those born women with Diastro.
• Local to strengthen all the muscles of the press: all kinds of torsion, legs, bar, static loads.

Home Simple Exercises on the Floor

Many people believe it is impossible to put the figure in order without visiting the gym and coach control. In fact, having a firm desire to change the waist volume and get rid of the sides, you can achieve the result at home. The most effective exercises are listed below.

Cramp

One of the simplest and most effective ways to tighten the muscles of the upper and middle press is ordinary torsion.

Technique:

1. Lie on your back, double the legs on your knees and extended slightly to the sides so that the feet are already a bit that in the width of the shoulders.
2. Take your hands behind the head and click on the castle on the back of the head, the elbows are seen exclusively to the sides.
3. Raise your shoulders and the top of the back of the floor, promoting the press muscles, the lower back remains to be pressured. The head and the top of the back form a straight line, the increase does not occur due to the neck, but only due to the abdomen muscles. The elbows during execution look at the sides and do not connect.
4. In the upper part, you must fix it for a few seconds and go down.

Inverse turn

The exercise aims to strengthen the muscles of the lower press. It is considered quite difficult, and not all beginners can do it correctly, it needs several times. But the main thing is to start, systematic practice will help improve the results after a few weeks, subject to adequate nutrition.

Technique:

1. Lie on a uniform surface, grip with your hands behind a little support behind the head. It can be the legs of the table, the sofa, the chair or any other furniture. You can also press them hard towards the floor with the palms down.
2. He folded on the knees or even legs to get up until a straight angle is formed between the torso and legs.
3. From this point, you must raise the pelvis and get ready in this position for a few seconds.
4. Return to the initial position.

Repeat 12-20 times, 3-4 approaches.

Oblique twist

Saliva turns strengthen the muscles of the lateral and upper press and help reduce the waist width. Exercise is done as follows:

1. Take the lying position on your back, bend your legs on your knees, close your hands on the lock on the back of the head, the elbows look at the sides.
2. Slowly lift the upper back, shoulders and head with the abdomen muscles, while the neck does not stand out forward.
3. In the upper part, the maximum turn of the high part of the body is done in one direction.
4. Return to the initial position, repeat twist in the opposite direction.

Repeat 15-30 times on each side, 3-4 approaches.

Lateral twisting

The exercise strengthens the lateral muscles of the press. Technique:

1. Lie on your back, close your hands on the back of the head, place the elbows aside. Press your legs to the other, fold your knees and place on the floor on the floor to place one in the other.
2. Lift your shoulders and the top of the back, fixed at the top point.
3. Return to the initial position.

It can be done on the side with a torso, so it is necessary to focus on the lower hand.

Perform 20-30 times on each side, 3 approaches.

Plancho

The bar is considered a very effective exercise for women and men, with the help of strengthening not only all the muscles of the press, but also the back. It is done like this:

1. It is dedicated to the position of standing on the elbows/palm trees and socks.
2. The back and leg line is straight, it remains in this position, since much of the amount of time, without bending the back. You can start with 30 seconds, gradually increasing the duration.

The exercise is recommended at the end of the general training.

Breathing exercises to reduce the waist and sides

Respiratory exercises, for example, Bodeflex techniques are very popular due to their effectiveness. Many women and men who experienced this technique were very satisfied with the result: according to some reviews, the stomach was literally "melted" in a matter of weeks.

Empty

The most effective exercise is carried out not only by supporters of respiratory gymnastics, but most athletes. It is done exclusively with an empty stomach with the following technique:

1. He is committed to the position of standing or liar.
2. A deep breathing and noisy exhalation are performed.
3. If the initial position is standing, the body of the body leans slightly forward. The deepest breathing is performed, the stomach is drawn as much as possible to make it as much as possible under the ribs.
4. The press muscles are tensioned and it is necessary to fix this condition for 8-10 seconds.
5. Exhale slowly.

Repeat 8-12 times every morning.

Crossing the legs

The exercise strengthens the lateral muscles of the press, which helps the waist become thinner. Technique:

1. Lie on your back, put your hands with the palms under the buttocks.
2. Breathe deeply, then a noisy exhalation, after that, to breathe as high as possible and contain breathing for 10 seconds, exhale slowly.
3. Lift both legs on the floor 10-15 cm, make 10 crosses, diluting as much as possible to the sides. Make sure the legs are as straight as possible.

Repeat exercise 3-4 times.

Sides stretch

With the help of such stretching, you can make a more expressive waist line. Technique:

1. To become slightly folded legs, placed in the width of the shoulders. With Las Palmas de las Palmas to trust the hips in the area just above the knees.
2. Breathe deeply and exhale noisy with your mouth, then again the deepest breath.
3. Without releasing air, take a leg aside, transferring the center of gravity to the second. Try to keep your leg.
4. Count up to 8, lower the leg and exhale slowly.
5. Change the leg.

Repeat 3 times on each leg.

"Cat"

With this exercise at home, the muscles of the cortex and the back are strengthened. It is done simply:

1. The pose is taken in palms and knees.
2. The greatest deep breath is done, breathing persuaded.
3. Fold your back as toply as possible, in this position you must take for 8 seconds without exhaling.
4. Exhale slowly and return to the initial position.

Classes for the weight loss of the abdomen and the sides with load

Very effective exercises are considered for men and women in which weighting agents are used. They are very consumed energy, so in addition to muscle training, fat burning occurs. They can be divided into basic, during which many muscles work throughout the body and isolated, that is, only abdominal muscles.

Basic includes:

All kinds of squats: With a narrow and wide configuration of the legs, fold, high. If weights are used, it is more convenient to perform the Sille squats: the weighting agent is maintained with two straight arms down, the legs are placed on the sides, the knees and feet are seen in different directions, the back is straight. It should be shown in such depth, until a straight line is formed parallel to the floor between my knees and the buttocks. Repeat 15 times, 3 approaches. If the bar is used, then place the shoulder width of the legs, on snoles slowly and with a straight back, without allowing the knees to advance; The legs in them must be folded at right angles. You need to get up quickly. The number of repetitions for training is 12 to 20, approaches-3-4. With the help of the squatillas, in addition to a beautiful press, a person will receive round elastic buttocks and tight legs.

All types of foot rodsY: In straight legs, in bent inclinations with heavy objects on the shoulders. When performing the thrust on the uniform legs, the foot should be placed in the width of the liver, keep your back straight and tilted forward, taking the pelvis back as much as possible, the legs can be folded slightly on the knees at the lower point. The same execution and exercise technique "good morning" (tilting with load on the shoulders) is the same, only the location of the weighting agent differs. The number of repetitions is 12-20, 3 approaches.

Taches- Made with weights in your hands or with a bar on your shoulders. There is a big step forward, then with a flat back, you must sit up to the knee of the back leg of the floor, return to its original position and change the leg. The number of repetitions for each leg is -12-20, 3 approaches.

The most effective isolated exercises in the press with the load include:

1. The lateral press with load. It is necessary to go to bed exactly on the side, rely on the forearm of the lower hand, start the back of the head and turn, lifting both legs with a heavy object. The exercise pumps the lateral press and makes the waist line expressive. Repeat 30 times on each side.
2. Lifting your legs with load. It is necessary to take the position lying on your back, place the palms under the buttocks. Between the feet, express the load, lift the legs of 15 cm and make the circular movements. Perform 12-30 times.
3. Planck with load. During the year, an additional weight is established on the back.

As an additional weight, you can use a special sports leather ball, a homemade pillow full of sand or something heavier.

Load for the weight loss of the abdomen and the sides

If you dedicate 10 minutes to load every morning, after a few months you can significantly reduce the waist volume and sides. Recommended exercise program:

1. Vacuum - 10 repetitions.
2. Jack's Jumps - 1 minute.
3. BURPEE - 10 repetitions.
4. Any turn - 3 approaches.
5. Planck: 1 to 8 minutes, depending on physical skills.

Such heat newspaper not only promotes weight loss, but also improves the general well, strengthens immunity and accelerates metabolic processes. The body was made before breakfast, throws the body and already during the first meter of the food is active.

Mandatory exercise rules

For training in abdominal muscles to provide maximum effect and benefit, you must follow the following rules:

1. Perform exercises some time after eating, but not immediately after. Those who are carried out correctly with an empty stomach are effective only when this condition is met.
2. The technique of the exercises is of great importance: the torsion and classes that use weighting agents must be carried out at a slow or medium pace, controlling the posture, the back must be straight, not rounded. At the most tense point, you must fix yourself for a few seconds.
3. The success of training is only possible in case of regularity.
4. Without exception, products that cause fat deposits in the abdomen and sides, and reduction in portions for normal effects will be opposite: the muscles will increase and the fat layer will continue to be the same. In the final result, the general waist and the general abdomen will grow by 2 cm on average.
5. The maximum result is achieved if several types of physical activity are combined at the same time: with weighting, without cardiovascular training and walking.
6. When performing the exercise, you must breathe correctly: before starting, you must breathe, take it at the most difficult point: exhale, then inhale again and return to its original position.