It happened to talk about training for weight loss, people often mean exercises directed to the abdomen.It is understandable, the belly and fallen sides is a clear indicator of excess weight.But do not forget that the human body is a unique organism and it is impossible to burn fat locally alone in one place, and in the other not touch it.
When you train and get to the moment when fat begins to oxidize, it does it evenly throughout the body.This means that if you train the abdominal muscles diligently, this does not mean that you burn fat deposits only in your stomach.The advantage is that if you know what exercises to perform precisely for the abdomen to boost fat, but also to tone the muscles, then this tone will easily eliminate several centimeters from its sides.
How to quickly remove stomach and sides
In fact, the objective of Girosigma training is not at all to burn as much fat as possible, but to give a powerful impulse to the activation of all stored energy.And energy is only in the form of fat and stocks.
It must make the muscles work well, since they are one of the main energy consumers.The more active works during the exercises, the longer they will recover after them.It will finish training and your body will continue to use fat to recover.This is the secret of adequate training.
Therefore, it would not be completely true to recommend only an exercise aimed at a specific problematic area.A circular training will be much more effective.Use more muscles, but pay a little more attention to problematic areas.
If you are ready to work on yourself, let me offer an option for such training.She is not complicated.If you need a fast result, spend it daily for two weeks and have the guarantee of losing 7-10 kg.
The main condition to obtain the result is to training at night (an hour after dinner) and after it is nothing.Drink only water.This is necessary for the body to continue burning fat and does not use the energy that comes from food after training.
Complex for a beautiful waist
We carry out these exercises in the order in which they are described.For each exercise, we make 4 series of 12-15 repetitions.
Important!Rest between repetitions, no more than a minute!Rest between 3-4 minutes exercises
Classic attacks
Perfectly load the rear biceps of the thigh, returning muscle tone to the legs
Straight straight, hold your back uniform, put your hands on your belt.Pass the maximum forward with his right foot, go to him and feel at a corner of 90 degrees, then return to the initial position.Make the required number of repetitions by one, then repeat the same with your left foot.
It is not necessary to alternate the lunge first with the right, then with the left foot, this creates a dangerous load in the spine.
If the exercise seems too easy, collect liter water bottles.
Sumo -style squats
The best exercise to train buttocks at home
Put the legs wide as shown in the image.Turn your feet to be convenient to be in the lower position.The hands in front of you (they can be stretched for balance) and sit as deep as possible.Then we return to its original position.
For complication, you can also use a water plastic bottle, but already five liters.
Press exercises
No matter how many different options for the exercise to train the press you know, only classical torsion makes the press muscles work.
Take the position of bedtime.Fold your legs on your knees at an angle of 90 degrees and put your hands behind the head.The accentuated force of the press muscles begins to start the shoulder blades, spinning in the box.At the top of the exercise, pause 1-2 seconds and then return to its original position.
When performing the twist, try to lift the body exclusively due to the effort of the press muscles, without shaking and the help of the hands of the hands.When performing the exercise, do not try to touch the knees with the head, simply arranged the ouóplates of the floor.Be sure to try to resist a brief pause at the top of the exercise;This significantly increases its effectiveness.For more convenience, you can put the legs on the couch so that they are parallel to the floor.
Hyperextension
An indispensable exercise to improve posture by training the muscles of the spine.You get an advantage for tight buttocks and a good load in the hips muscles.
Lie on your stomach.Put your hands in front of you, keep them straight.Keep your legs together.Breathe and raise your arms and legs at the same time as high as possible.Lying on the top of 2-3 seconds.Return to exhalation.
Inverse push -Us
We will return the tone of the muscles of the hands.Don't be afraid, never huge pumps.Even if you want.But to make your strong hands, but you can do it.And we just need a chair.
Turn your back to the chair, sit down and place your arms (grip shoulder width) along the seat edges.In inspiration, begin to reduce the speed slowly, bending the elbows.Lower your fifth point to the position when your shoulders do not turn parallel to the floor (for the first time doing this exercise, it will be quite difficult to sink quite low. Start with a comfortable depth of decrease).Keep your elbows straight and do not dilute much to the sides.Having reached the background, using only the power of the triceps, pushes the torso up, raising (by exhalation) to its original position.Exercise may seem simple in execution, but it must practice a bit to be really correct and feel that the necessary muscles work.
"Empty" exercise.We make flat stomach
But this exercise will make you work well to work the cross muscle of the abdomen, which is hidden under the press and is not visible outside.But it is she who is responsible for maintaining the internal organs and does not allow them to excel.And "emptiness" is the only exercise that trains this muscle
You can make a vacuum not only during training, but in any minute free.You can sit.You can stop.But more conveniently lying.
To perform the exercise, lie on your back, folding your legs on your knees, relax the whole body.This is the initial position.Then make a strong exhalation, simultaneously drawing the stomach as much as possible.Having taken your stomach, hold it in this position, breathing a little.Perform exercises two or three times in a row.In each following training, gradually increase the time from 15 seconds to a minute.
This training will take you about 40 minutes.If you have an exercise bicycle, a running tape or ellipsoid at home, you can exercise it for another 20-30 minutes.
Good luck on your way to the figure of your dreams!