Room of excess: effective exercises for losing weight and sides

Boka and the stomach are often the most problematic areas of girls.The hated folds prevent you from entering their favorite jeans and making the figure unsuitable for the sock of tight clothes.Let's try to understand how to eat correctly and what exercises you have to do to remove the sides.

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

A series of weight loss exercises

Heating.You have to start performing any complex with a heat.Start kneading the joints from top to bottom.The heads of the head, the circular movements in the joints of the shoulder and the elbow, the slopes on the side and downwards - this is a minimum.

The first exercise.The main exercise is the torching in various versions.This part of the fitness complex resolves the entire print, offers a static and dynamic load.An additional load is obtained from the rear muscles, so you will form a strong muscle corset. 

Lie on the carpet, bend the knees so that the feet are on the floor, prepare the hands behind the head.Now raise the upper body and slowly returns to the original state.

ATTENTION: Don't go up too high: as soon as the shoulder blades went out of the floor, you can slowly go to bed.

Do you feel the tension in the neck?So you're lifting it too actively.Try looking at the ceiling, keeping your neck in a static position.

The second exercise.Legs of the legs.It helps to elaborate the lower muscles of the press.

Lie on the carpet, stretch your legs straight and connect together.Now raise your legs with an angle of 30, 45 and 90 degrees, try making several climbs before lowering your legs.

Do you feel the stress in the lower back?Put the palms under the buttocks.

The third exercise.A powerful blow to fat will cause the association of previous elements.Lie on the floor, raise your legs in a 90 degree corner, now raise the body as if I were braided, trying to get to the socks.

The fourth exercise.Bikes.This element is ideal for studying the sides.

Go to the carpet, raise the legs bent on the knees, connect the palms of the hands on the back of the head.Now, breeding the body, you strive to reach the left elbow on the right knee and vice versa.The knee and elbow should move towards each other.

Fifth exercise.Side bar.It differs from the classic as it involves the lateral muscles of the press and promotes the combustion of fats on the sides.
Lying on the side.Now go on the elbow or the palm depending on the level of preparation.Strew your legs from the floor, leaving a point of contact: the foot of the lower part of the leg.Stay in this position as long as possible, then repeat the complex on the other side.If you want to load the body, do the oscillation not with a support foot.

Attack.This is the final phase of the year to remove the sides.We must normalize the cardiac rhythm and relax the muscles.Fly for several minutes on the back or perform slow inclinations on the side and on the legs.

All these exercises for life and sides are easy to perform, do not require a thorough physical training and you can also perform them at home.Boring at home?You can reduce the stomach in the room, moreover, excess removal will be faster using fitball and special elastic.

Cardio training to reduce life: will there be an effect?

Want!Cario Cardio helps to lose weight, of course, the weight will leave not only from the sides and the abdomen, but also from the whole body.Run, walk fast, jump - if you do it from 45 minutes (the wrist must be greater than 120 beats), so the blood circulation in the adipose tissue will increase, the metabolism will accelerate.

Where fat comes from in these parts of the body

Excessive volumes in these areas appear due to the consumption of a large number of calories: sweet, flour, fat for everything that increases the level of insulin.It is an ideal construction material for the formation of subcutaneous reserves.Even in women, this is due to the weakening of the press after childbirth.

Therefore, physical activity must be combined with a harmonious diet - overall, these 2 factors will give an excellent result.

Remember: you cannot lose weight in one part of the body.By combining adequate diet and sport, you will notice that the whole body has been completely tightened.

Rules of a flat abdomen

1. No stress!Increases the level of stress hormone - cortisol.It will accumulate excess to combat the source of influence.Complex week?Go to the massage, lie down in the bathroom, drink herbs of herbs or Valerian extract.
2. Less alcohol.Is a beer belly a family expression?It can appear not only from beer, but also from any alcohol, moreover, there are a lot of sugar in popular cocktails.The main danger is that during the use of drinks containing alcohol, a person ceases to control himself, all types of snacks and desserts climb in the mouth.It is better to drink white dry wine.

3. There is no high food.Like or not, the quantity of fat and harmful must be reduced.Remember to lose weight, you need a deficiency of calories.But here you can choose an option suitable for you: reject pizza or run for half an hour in the park?
4. More vegetables and fruit.They contain fibers, so necessary for the body during weight loss.The fibers of fresh products fill the body, the feeling of hunger will not feel so much.Add white fish and meat to the diet, but it is better to replace white rice with brown - you don't need food with a high starch content.
5. Black list.Think in advance how you will replace ice cream, hamburgers and lemonade.There are analogues with low calorie content for all these dishes.You can prepare the ice cream from the banana, the hamburger is made at home as a wholemeal bread and steamed chicken cutlets.
6. Observe the water balance.The universal rule of water consumption is 8 glasses per day.This quantity will accelerate the metabolism, will make the skin elastic and smooth.At the beginning it may seem that the stomach has become more from the water - that's not the case.In the body, a water exchange system is simply established.
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 obtained both at home and in the room with the help of a coach.