Exercises for weight loss of the abdomen and sides

Each girl dreams of a beautiful and slender figure.The most problematic areas are the abdomen and hips.Grasso is deposited in these places.To eliminate the problem, a balanced diet is needed and, of course, physical activity.Using complex exercises, you can get weight loss, tighten the muscles.The only condition is their regular and conscientious execution.

Rules for losing weight

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

• Replace sausages with boiled meat, best chicken;
• Sweets - dried fruit;
• Cream - low fat milk;
• Sweet cheese - natural cottage cheese;
• The black bread is black or bread.

It is also worth:

• Refuse the mayonnaise, especially with a high fat content.100 g of the product contains ¼ part of the necessary daily calories.You can replace homemade mayonnaise.
• Limit the use of sugar.Get the habit of drinking tea or sugar -free coffee.It will be useful to refuse carbonated drinks.
• Completely abandon fried potatoes, chips, crackers, fast food.Potatoes in combination with fat increase the calorie content by 7 times.The "traveling" sun do not satisfy hunger, but they will find themselves in the stomach with excess calories.

The food must be chewed thoroughly, the usual portions are reduced.Within 1.5 months they will take 2-5 kg.To get the result, take a rule:

• Before eating, eating raw vegetables.This is necessary for the correct functioning of the intestine, keeping the microflora and partial filling of the stomach before meals.
• During the whole day, drink water without gas in small portions.30 minutes before meals, drink a glass of water.
• Breakfast with cereals.Not only will they meet hunger for a long time, they will launch the body after sleep, but will also help prevent fat deposits.
• You can't reject dinner.It should be light, low level.Before going to bed, drink half a glass of kefir.
• To go to bed by 22:00, the duration of sleep should be 7-8 hours.

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

• Walk as much as possible.If time allows it, then part of the way to work on foot.
• If possible, abandon the elevator.
• In the evening, after work, to organize races 3-4 times a week.

These simple daily loads will help to strengthen the muscles of the buttocks and legs.The increase in increase is particularly good.You can even run on the stairs up and down.

Exercises for the abdomen and sides

To give the figure an attractive appearance, every day you have to dedicate 30 minutes of gymnastics and change the set of lessons every 6 months.Fast 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:

• compulsory everyday lessons;
• The processing plan, the use of lessons - on the internet there is a quite large selection on the internet;
• a break between exercises no more than 30 seconds;
• 1 hour before recharging and 2 hours after you cannot eat food.

Rules of execution: hot general -Up, execution, attachment

First of all, you have to start with a heat.This will help prepare the muscles for the imminent 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:

• Take your head to the right and left 20 times, then forward and backward.
• Raise your hands, put on the socks, reach the initial position, 15 times.
• Inclination of the custody on the sides, 20 times.
• Take forward, trying to reach the fingers of the left hand of the fingers of the right leg, then change the hand.10 repetitions.
• Circular movements with your hands, 20-25 times ahead and the same quantity behind.
• Squts with a flat back, 25-30 times.
• Run in position or jump jumps for 3-4 minutes.

There are no more than 20-30 seconds between the exercises.To get a flat abdomen, there is a range of exercises.The duration of 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 to oscillate the print.Lie on a flat surface, bending your legs on your knees, crawl your hands in the lock behind your head.Make an increase in the body of 80-85 degrees.Inale - lifting and fixing for 7 seconds.At the house, take the starting position.3 approach.
2. Lie on the back, the knees bent, the hands are also thrown behind the head.Produce a body as if it bends.At the same time, the arms and legs rise.Reach your feet with your hands on your feet and 3-6 seconds to repair the location, then return to the initial position.3-4 approaches.
3. Lie on the back, arms along the body, pressed on the floor.Lift the legs of 45 degrees.Solve the position for 5-7 seconds.
4. The "bicycle" exercise is performed in 4 sets.Lie on the back, raise your legs at an angle of 45 degrees and alternately one or the other leg to the body.In this case, the elbows are reduced with the opposite knee.
5. This exercise can be performed directly in the workplace or in front of the TV.In inspiration, attract the stomach, keep your muscles for 8-12 seconds.In exhalation gradually relaxed.The repetition is 25-35 times.

General exercises for the abdomen

1. Take on the side.They are performed from the initial position: the legs are remotely from the shoulder, the rear is flat, the hands are extended along the body.To weigh in every hand, you can take dumbbells.When the inclination is performed, the hand (on the side where the inclination is made) with a weighty agent slips along the leg.It is performed 25 times in each direction of 4-5 approaches.
2. It will take a hula-hupe.The circle runs at least 20 minutes.If exposed to the abdominal muscles and subcutaneous fat, a deep massage occurs, which allows you to form a thin life.This lesson is held daily.

Anca exercises

1. Run on the spot.At the same time, try lifting the knees upstairs, 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 feet parallel to each other, the rear is straight.Try sitting in an invisible chair.The back at this moment remains straight.Perform 25-30 times in 2 approaches.
3. The breeding of the legs is performed on the floor.Minds on the one hand, leaning the elbow, the extensive legs.Lift the leg as high as possible.Perform 25-4 approaches 25 times on each leg.
4. Skakakkikh jumps will help to strengthen the muscles of the legs, buttocks and the lower back.I am also a good cardio cardio.Perform jumps for at least 5 minutes.

The most effective complete exercises are:

1. Planck.It implies the muscles of the abdomen, rear, buttocks, hips, shoulders.It is necessary to rely on the elbows and fingers on the floor, the back is flat, the muscles should be tense.In this position, try to keep the body for 1 minute.With a 30-second break, perform 2-5 times.I perform the bar with alternation by pulling the knees on the chest, you can get a faster burning of the adipose tissue.
2. Raise the whole body.The exercise pumps the muscles of the buttocks, abdomen, legs and hips, burns fat.Starting position: lying on the back, the legs bent on the knees, the hands are lowered.In inspiration, lift the pelvis, the shoulders remain closely pressed on the floor.Solve the position for 5 seconds.

Respiratory exercises for weight loss of the abdomen and sides

Rules for execution

The execution of respiratory gymnastics is an effective way to lose weight.Starting position: Shoulder legs -largheness away, palm trees to rest over the knees, the gaze is directed forward.

There are several basic options to perform breathing exercises:

• Breathe deeply.Exhale with the mouth, try to release as many oxygen as possible, making the lips with a tube.
• Brusciously inspires through the nose, he exhales with his mouth, stressing the press.
• In inspiration, squeeze your lips, hold your breath.Take the head on the chest and as much as possible to drag the stomach, counting from 1 to 8. Then gradually relaxes the muscles, exhale.

You can also use the following loads:

1. Lie on the back, bend your knees, relax.In inspiration, inflate the stomach.At thepiration, drag it, strive the press.Perform 15 times.
2. Lie on the back, extending your hands along the body.The breath is even 10-15 seconds.When you do breath, draw a stomach and lift your legs 90 degrees.Keeping your breath, pull on straight legs on the body, helping with your hands.I exhale.Repeated 15 times.
3. Lie on the back, put your hands under the buttocks, straighten your legs.He often breathes for about 10 seconds, then lift the legs with an angle of 45 degrees and make the "scissors".Repeat - 15 times.
4. With the back resting on the wall.When you breathe, rested against the wall, filter the muscles of the abdomen.Repeat 10 times.
5. Sit on a chair, the rear is flat.Make deep breaths and exanes, strive for the muscles of the abdomen.Repeat 20 times.

An effective complex for the abdomen and sides:

1. Lotus.Sit on the floor in a lotus position.The breath is slow, deep, without sound.The lesson lasts 5 minutes.So 5 minutes of rest.After that, another 10 minutes of calm breathing and thoughts passed to the sounds of music.
2. Frog.Sit on the floor crossing your legs.The hands are folded, the elbows are on their knees.One hand is tight in a fist and the second grabs it.Inhale and expand alternately with the nose and mouth.It is performed within 15 minutes.
3. Wave.Lie to the back on the floor, stretch your hands along the body, the legs are bent on the knees, the feet are on the floor.The left hand lies with the palm on the chest and the right one on the stomach.The inhalation, the chest rises and the stomach is drawn.In exhalation - the opposite is true.Perform no more than 10 minutes.

We accelerate the result

To accelerate the result, you can use the windings.AS:

• The skin will be clean;
• Toxins and excess fluid will be removed;
• Blood circulation will improve;
• will accelerate the metabolism;
• Sharp saturation will occur with vitamins and minerals;
• The elasticity and elasticity of the skin will increase;
• The "orange crust" will disappear.

Before wrapping, you have to take a bath and rub the skin well with a brush, you can use a scrub.Clean with a soft towel.Punish the problematic areas with the prepared mixture.In a spiral, he shoots with a attachment movie.At the top, put a guise of Terry to create a greenhouse effect.In this state to be 50-60 minutes.Then wash everything with hot water and apply a nourishing cream.The course consists of 15 procedures performed on alternate days.

Here are some types:

• Honey winding.Melt 3 tablespoons of honey with a water bath, leads to 36 degrees.Add orange and lemon essential oil for 2 drops.
• Wrap by green tea.3 tablespoons of green tea cut and pour hot water.Insist 2-3 minutes.Add 2 drops of orange oil.
• Chocolate winding.250 g of cocoa pour 500 g of hot water.Leave to cool up to 40 degrees and apply on the skin.

Having seen the reviews, we can conclude that the class of lessons is very effective.Those who observe the diet perform respiratory and physical gymnastics, without a doubt, manage to drop extra kilos.

How to correct the effect achieved

Having achieved the goal of reducing weight and reducing volumes, you cannot relax.It is necessary to further adhere to a balanced diet.Take the habit of walking and breathing as much as possible.And, of course, don't forget physical effort.

Blitz-Consci

It is worth consuming more cinnamon.It can be added to tea, kefir, meat, cooked with apples.Cinnamon accelerates the metabolism and the body can lose 1 kg in a month.
The consumption of on causes rapid saturation.And red pepper: eliminates the body of excess humidity and the metabolism is accelerated by 25%.This will help get rid of 2 more kg.