Deposits of fat tissue in the area of the hips, the waist and the abdomen — the most common Problem of women and men to be overweight with metabolic disorders and inclination. To start the battle with excess fat tissue on the belly and the sides, start in the first place, to exercises, correct eating, and the implementation of a complex fat burning, the "sleeves" of pounds.
Immediately, it is important to understand that losing weight, in a certain part of the body, the body is just not capable of. In General, excess grease out of the top to the bottom: first of all, Slims the face, then the chest, then slowly out to much on the hands, belly, waist, thighs, buttocks and calves. Therefore, in order to lose weight dot, you need to exercises for the load on the entire body and the Rock press for slimming belly, how to do, and endless climbs in the Hand — a typical mistake of beginners lose weight: even if it succeeds, these exercises tone the muscles, the slightly increase in the extent of chronic fat layer remains at the same position, whereby the belly and the waist will only get bigger. To clean the deposits on the sides and belly need complex exercises for weight loss.
To lose weight in the waist, hips and belly, exercising three to four times per week. Trainer for fast weight loss, it is recommended that regular and correct exercise program for gradual increase in the complexity of the exercises. So the body is not exposed to get used to the same kind of stresses, and therefore there will be no adjustment to the conditions and stop the process of weight loss.
Exercises for hips and stomach at home
An essential component of all training, a Training with her to begin with, all of the exercises for weight loss for men and women. Just warming up warms up the joints and prepare the muscles for the loads and protects from possible injuries while training. Then you can to the exercises for the study of the extent of the sides and of the abdomen. Usually, the default number of movements for which you need only a Mat and your own weight. In addition, you can use a large exercise Ball, which helps the exercises to lose weight in the area of the press and to the side with the preservation of balance. Here is excellent suitable:
- Twisting,
- Strap on the elbows and the palms of the hands,
- tightening of the legs,
- Mahi.
You can combine several types of these simple exercises on the fat burning even more effective. Repeat the exercises to remove belly and flanks must protect without fanaticism and overload, exercise, thoughtful, working through every muscle. About 12-15 repetitions of an exercise for 2-3 sets are suitable for losing weight women, and 18-20 times after 3 approach ideal for men to lose weight. These figures vary according to the previous training of weight and other individual indicators.
Effective exercises for women
Effective exercises to remove belly and flanks, for women in the home a series of simple movements that can do, any woman, without special preparation, equipment and cash expenditures. This program exercises to remove belly and flanks, you can run three times a week, more often if necessary. The main thing is, we have enough time for muscle recovery.
- Rotation of the upper body
Lying on your back, bend your king's meadow, against the feet into the ground, get the hands behind the head, elbows to breed in Hand. Pulled from the elbows to the knees, abdominals contracted and the back. The neck and head do not strain and do not pull with the hands. A look at the ceiling. Not to mention, deep breathing, and the constant tension of the muscles when performing exercises for weight loss.
- Rotation on the whole body
Stretched out lying, in full, the hands get behind the head. Slowly curl the lower and upper parts of the body that connects the shoulders and the king's meadow in the balance. Return to the starting position on the floor, repeat the exercise for losing weight on the sides and of the abdomen.
- Strap on the straight arms
Straight body with four limbs have to hold out for as long as possible. The pool you may not need to lower or lift too high: the head, back, buttocks and calves form a straight line. The longer the hold on in this Position — the faster the fat is burnt. Each time period in the panel on the need for a rapid weight loss.
- The ascent to the weight of the legs
To fix back on the Mat in the supine position, the hands under the buttocks, and in no hurry to lift straight legs to 90 degrees. The more often we repeat it, the more likely it will remove the first results.
- The legs lifts on the side
Lie on the side, so that the foot on the ground and pressed and the torso in one line. Rely on the elbow, the other Hand in front of lay. Lift the leg to 90 degrees. Exercise to lose weight without ropes need to perform, feel, work the belly, waist, buttocks, and do not forget to breathe deeply. After 15 climbs to the other side and repeat the exercise on a different part of the body.
- Brutal bridge in the leg at a right angle
Effective exercise for dealing with fat-layer of the Position. Bend the Bottom at a right angle, the comfort against the shoulders and the feet in the floor, hands beside the body. Lift the hips and the back, so that from the king's meadow to the dresser line was oblique, straight. Maximum effort of the abdominal muscles and back, do 10 cycles of the breath, gently fall on the back, and you repeat the exercise 3-4 times for the rapid weight loss.
- Scissors
Fallen knees bent to the side lying on the back. Not in a hurry, in a quiet breathing, the maximum number of times.
- Pull the hands to the feet
Effective exercise for fat burning, quenching oblique abdominal muscles and the processing of the thin waist. Lying on his back against the feet into the ground, the king's meadow bent. The hands beside the body on the floor. Alternately curl one side of the body, drawn with the right Hand on the right leg as low as possible, just then, pulled with the left Hand on the fingers of the left legs. Waist, back and hands working. The neck does not strain. Breathe deeply, move us always be careful and feel, such as during exercise, the ventral and the dorsal muscle work lose weight is a sure sign.
A series of exercises for men
Men exercises, pick up the slimming on the sides and belly have to groups with an eye on the work of all muscle. The more muscle is stretched, the faster the body's energy and fat reserves will be burned, including on the belly and flanks. Men as well as women, is to be expected without the proper nutrition and avoiding harmful habits results. Clean the grease from the sides and belly complex work — Training and diet must.
Repeat the exercises to remove man must be 20-25 times Mid-Tempo, approaches, maybe 3-4, depending on the physical preparation. Engage you for a speedy result better through the day and you combine these exercises with running, Cycling, Hiking with obstacles and other types of cardio.
What exercises husband choose to get rid of a round belly and protruding to the side?
- Twist straight, with your knees bent
Hope to the curved elbow on the weight of the king's meadow in the prone position;
- Rotation on an inclined plane
On the incline bench complete with upright body on the exhale, elbows pulled to the top;
- Support feet deck with a high instep
Wide you place your hands on the floor, lift legs straight on a chair or the bed. Make pushes at an angle, the torso straight and assembled, which is extremely important for the rapid emaciation;
- Bar dumbbells in the slope
Spreading her legs a little wider than the shoulders bend under the levels of the angle. The hands with the dumbbells lift from the hips to the chest, narrow grip, elbows pressed to the waist. Not in a hurry, and be careful you don't bend the elbows to pull the muscles of the arms. In this exercise, for the weight loss effort of the abdominal and gluteal muscles, do not forget about the breath technique;
- Lunges with the bench barbell to the heated front seats
Starting position standing straight, dumbbell and hold reverse grip in the hands on the hips, make a lunge, with a leg to the heated seats in the front, bend the leg at a right angle, straight arms, press the dumbbells to eye level. Return to the starting position, repeat the exercise for weight loss 15-20 times on each leg;
- The legs pull at a right angle to the bar
Against the hands on the bar, body curl, climb, lift, in the lower half of the body at a right angle, the work at the expense of the abdominal muscles;
- Ironing on the palms draw with king's meadow
Make the Standard raise the bar on straight arms and alternately each tightens king meadow to the dresser in the balance. This load is perfect for losing weight;
- Ironing with dumbbells
Standard practice on the straight arms complicated dumbbells in the hands, on the palm of your hand. Without bending your back and against the legs on the three dots and you get alternating each elbow with the tension for the belt in Hand and the press. Exercise is extremely effective in slimming on the belly and flanks, if you do it slowly and safely.
The best exercises for beginners
How to lose quick week weight in the area to the side and stomach? The Problem is particularly relevant in the summer, when the holidays grow on the sea inevitably closer, and the flanks and belly relentlessly. For the flash-round with the fat deposits on the abdomen and flanks, better to have a balanced diet, and a special series of physical exercises that help to lose weight fast to pick up. Immediately, we will make a reservation that the speech will decrease over it on a couple of kilos for the little periods to lose weight months in this mode is strictly prohibited.
Physical stress should not be restricted to pumps, ABS and buttock muscles, in such a short time, better act in a holistic way. For example, in the morning for a jog, swim in the evening, and in the afternoon better small 50-minute workout for all muscle groups, in order to disperse the heart for a quick burning of fat on the belly and sides. The most important rule to losing weight: there are not two hours before and after the Training.
The best exercises for beginners to the back of the extra from the sides, the waist, the abdomen set:
- Twist on gymnastic Ball or carpet
Classic rotation described, but the exercises can be modified to have a rapid emaciation, if the Hand flexible. Lay down on the Ball, legs bent at a right angle, against the feet into the ground — this is our only support in this exercise. The hands with the elbows, get the back of the neck and hold up the balance and feel of the work of the muscles of the abdomen;
- Exercise "Table"
We are in one of the "table" on straight arms and bent legs in the right angle. The head is not over the body rise. From the knees up to the shoulders of the body must be in a line. Then, the Alternative rise of each leg on the body;
- Ironing with a jump in full-length
Be in the bar on straight arms, select for first one foot, then the other, straighten on the straight legs, full, jump with your hands up, again lean on one leg, we will be in the bracket. Repeat this effective exercise to remove belly and flanks 10 times for each leg;
- Lunges with presses dumbbells to the top
Standing straight, lift the hands with the dumbbells up to the level of the temples, the pressed elbows together. Lunge forward and press the dumbbells to the smooth hands over the head. We will turn to the original Position, the elbows, and make a lunge on the other leg, lifting the dumbbell upwards. Slimming and to meet working out abdominal muscles exercise to try, with no rush;
- Side-to-side Ironing with the rise of the free Hand to the top
You lay on your side, top leg against the support, in the side bar with the focus on straight elbow and a leg. The free raise your Hand evenly to the top, keep the bar tensing of the abdominal oblique muscles, and the waist-high pull, so that it is bending. Breathe evenly and hold for 20 seconds, then switch sides and to take the other side of the hull hanger for a uniform laterally;
- Ironing moves the legs in the Hand
We will be in the usual bar, with the support on the bent elbow at a right angle Alternating each leg, turn away from themselves in the way of lifting, and will be back in the bar. All of the work the most important muscles for pull-UPS belly and thighs.
To remove the fat after giving birth
How to fat from the abdomen and to the side after the birth? Especially young mothers-to-eye should be on the health and mood — proper nutrition, healthy sleep and good mood — here are the first helpers in the fastest possible loss of weight after the birth. But this strongly rounded flanks and the belly of the young mother not to fix, it is effective exercises for women to lose weight after the birth, and the tightening of the muscles.
It is believed that Sport, with the consent of the doctor, you can start about a month after the natural birth, if the mother prior to birth enough led an active life. They cleanse the stomach and hips, are less agile, you can start parturients, a month and a half after the birth. To wait for the caesarean section until the first exercises to lose weight about 2.5 months after the Operation.
To do "vacuum" in the first phase is lying on a solid surface, preferably in the morning, on an empty stomach, even before the first Cup of water. To do "vacuum" is correct, you need to bend the king's meadow and the hands to the sides. Then you need to take a deep breathe and the maximum exhale, and collected all the air in the abdominal cavity, all the muscles tensing of the abdomen carefully exhalation during detention. On a deep exhalation, the thorax must be opened, and the stomach drawn together under him. Do not hurry, make sure you exhale on each and every abdominal muscle in the effort. Repeat the exercise 10-15 times. The deeper and longer the movement, the more likely a young mother will be able to lose weight.
The more active a set of exercises for weight loss after the birth of the same movements that are suitable to all women for reducing the quantities of fat on the belly and flanks:
- Twisting on the floor;
- Increases the thigh lying;
- the ascents of the legs lying straight on the back;
- the slopes of the straight legs lie on the sides;
- all types of laths;
- Squats on the wall.
Do not forget about breathing technique, if on the exhalations, you have to be max to feel the muscles of the abdomen, thighs, back strain, and the first results of slimming absolutely to.