An effective set of exercises for weight loss in the abdomen and sides.

Losing weight for many is a difficult task that requires huge time and strength of strong will.However, for almost all lost weight, weight loss in the abdomen is the greatest difficulty.When a person successfully reduces weight, fat seems to go from anywhere, but not from the sides.Consider the exercises that will help eliminate the stomach at home.

Is it possible to quickly eliminate the excess weight of the abdomen and sides at home?

It seems to some that losing weight at home is an impossible task, it is necessary to attract many specialists: nutritionist, coach, masseuse;Buy expensive food courses and training plans.In fact, if the problem is not in any disease, you can deal with weight loss only making certain efforts and using the knowledge we will give today.For effective weight loss at home, for the formation of a narrow waist and a flat abdomen, the best option will be a combination of aerobic and anaerobic loads, that is, it is necessary to alternate the force and cardiovascular training.In addition, 1-2 times a week, it makes sense to pump on the abdominal muscles.Therefore, training at home with the aim of losing weight should see something like this:

• 2 times a week cardiovascular training
• 2 times a week of energy training
• 1-2 times a week pumping the press (separately or in a strength and cardio training complex)

And what kind of exercises are included in this type of training and how to do them, we will describe in detail more thoroughly.

Cash complex of gymnastics exercises for weight loss and sides

Let's start with the press press.There are many exercises to pump the abdominal muscles.Some believe that some exercises are more effective than others, but in fact, even family and long family exercises give a good result if it makes them regularly and observes the correct technique.

TECHNICAL OF RESERVING EXERCISES

Repeat 20-25 times.3-4 approaches will be enough.The emergence of the body that is in the back (for women and men) raises the case is an excellent exercise for the development and strengthening of the straight muscles of the press.Technical exercise:

1. They lying on your back.
2. We fold the legs on the knees and place the shoulders in the width.The feet do not need to be torn from the floor during the exercise (this often happens, because the legs serve as a counterweight and "try to help up"), so you can fix them immediately: slide under the couch, ask someone to hold, etc.
3. We put our hands behind the head or cross the chest.If you are a newcomer, your hands can be stretched behind the head and when you go forward.
4. Keep in mind: You do not need to press your head or neck with your hands.
5. The back is well pressed towards the surface.Minimize a natural deflection in the lower back.
6. Breathe deeply and exhale with a round back raises the body.
7. In the upper part, it must exhale as much as possible, strain the muscles of the press and remain for 2-3 seconds.
8. After that, in inspiration, we go down and relax.

It is necessary to repeat 15 to 20 times, 3-4 approaches will be enough.Of course, the muscles of the press adapt rapidly to any load, and this exercise must be carried out in combination with others or replace periodically.Of course, for a beginner this exercise represents a series of difficulties, so it can replace it with several simple options.

Raising the legs found (suitable for heating)

For example, the twisting or lifting of the box can alternate when lifting liars.This exercise allows you to pump the lower part of the abdominal straight muscle.All exercises with lifting your legs will always be more difficult for the press than twisting or lifting the upper body of the body's technique:

1. They lying on your back.The legs extend.Hands throughout the case.
2. When lifting your legs, very often, try to delay, to minimize this phenomenon, place your hands under the buttocks and keep them there throughout the exercise.
3. We breathe deeply and with an exhalation we start our legs from the floor.
4. We lift our legs to the perpendicular with the floor, keep this position for a few seconds and start slowly, feeling the muscles of the abdomen, lowering our legs.
5. At the lower point, it is advisable not to touch the surface so that the load is constant.

For a beginner, such a method may seem quite complicated, so it makes sense to make a one -hour elevator of the legs.With an exhalation, raise one leg in the corner of 45-60 degrees, delays and slowly get it.When the first leg touched the floor, you can lift the second.Do not confuse this exercise with the reverse twist.When we lift our legs, as we describe before, we finish the exercise for the perpendicular position of the legs to the floor.Upside down at the upper point, it is necessary to start the buttocks on the floor and slightly roll the lower part of the body.

Exercise for the "Lokot-Kolon" press

There are two options for this exercise in the area of the muscles studied: the rectum and the oblique muscles of the press.As well as several options with different difficulties.Technical exercise:

1. They lying on your back.
2. We take our hands behind the head.
3. The legs can be in one of the four positions: be bent on the knees and stand on the floor or lengthen to bed on the floor (Luz);Lie on a hill (light);Or can be kept in the air (complex).
4. The purpose of this exercise is to reach the knees with elbows.
5. We make simultaneous twist both the case and the legs, that is, we strive to connect them in the middle.
6. If we work with straight muscles, then our task is to play with both elbows of both knees
7. Exercise for the right muscles of the press
8. If we want to solve the oblique muscles, then we must communicate with the opposite elbow and knee.
9. When we solve the oblique muscles and the gear of the press, it is necessary to touch the elbow and the opposite knee
10. If the legs are in the hill, then we make a turn to a greater extent to conduct the upper body, the lower part is fixed, so the exercise is light and suitable for beginners.
11. In addition, a light option is when you lift your legs and put them on the floor again.
12. The most difficult option is when the legs are crooked along with the body, that is, the strips towards you and then the straighteners, but do not touch the floor with your feet.

The number of repetitions of 15 to 25, 3-4 approaches will be sufficient.

Bar - Classic and lateral

The exercise of the bar, according to the investigation, is one of the ten best press exercises. In addition, for oblique abdominal muscles, it is more effectively shown.There are many options for the bar.We will consider two classic species: this is a classic and lateral bar.Both exercises can be performed in dynamics.For example, tighten your chest legs, lift your hand, leg, jump, etc.

Classic barThe bar can be done in three ways, from the simplest to the most difficult:

• In extended hands.Starting in extended hands is a great option for beginners
• In the forearms.In the elbows bar, it is a bit more difficult to sustain the straight body, so it is better to solve the equipment in the bar with extended hands
• In Las Palmas (Dandasan Chatular).This pose is borrowed from yoga.This is a complex option, which is not even able to fulfill it correctly

Technical exercise:

1. We get used to the stomach.This is the initial position from the one that needs to be in the posity of the bar.But if it is very difficult for you, it can be immediately in the bar from a convenient position.
2. The legs are straight.
3. Put your feet on the socks.The more the legs are, the more difficult the exercise will be.
4. We trust the elbows or the palm of your hand.
5. We breathe and squeeze with an exhalation to the required bar option.
6. In this position, it must remain from 20 seconds to several minutes.It all depends on its preparation.
7. It is important to monitor the body.Regardless of the bar where you are standing, the whole body should be a uniform line: the stomach is tight, the pelvis is not full or rise, the back is straight, the neck is relaxed.
8. Don't forget to breathe.Breathing should be uniform and quiet.At least this must be fought.

Sidebar

This exercise can also be done:

• In an extended arm.Sidebar on an extended arm
• In the forearm.Sidebar in the elbow

Technical exercise:

1. Lie down.
2. One more complicated option is when one leg is in the other, but this method may seem very difficult for a beginner, so it can put your feet nearby.
3. We get up in the elbow or in your extended arm, helping us with the second hand.
4. Breathe and start the body of the soil with exhalation.You should only hold on to the foot (or two) and the support hand: neither the case nor the pelvis, nor the legs must contact the floor.
5. You must also ensure that the body is a straight line.
6. The support hand must be strictly under the shoulder.
7. We stay in this position during the required time, also from 20 seconds to several minutes, and we change the side.

The exercise of the bar begins to be done with a minimum possible time and every time they increase the time, adding 5-10 seconds.Therefore, if you do this exercise regularly, in a month it will easily reach several minutes.Abdominal muscles are quickly customary to loads, so they must strive to include different options for exercises, alternate and replace them in training, then you can achieve greater effectiveness.

That cardio will be made for weight loss

Cardiovascular training is an exercise complex or an exercise, for which our body requires a large amount of oxygen, so they increase heart rate and breathing.Cardiovascular loads are training the cardiovascular system very well, and also effectively help weight.Cardio's charges include:

• run
• Jumping on a rope
• Cycling bike or exercise
• Running the stairs
• Several jumps and exercises with jumps ("stars", girds, shouts with jumps, etc.)
• skiing
• Several active sports games

At home, you can also take some of these types of activity and use to lose weight.

Shelf

Jumping with a rope is one of the most affordable cardio types and at the same time one of the most effective.In an hour of intensive training, it may burn from 600 to 1000 kcal.The number of burned calories depends on their preparation, weight, age and some other factors.Jump technique.This exercise is not particularly difficult, because everything has probably been familiar with him since childhood.However, there are our nuances that we would like to take into account.

1. The length of the rope must be convenient for you, otherwise, a successful training will not work.If you stop in the middle of the rope, then their handles should reach your chest.
2. We take a jump rope, take our hands from the hips at a distance of 20 cm and start turning.
3. The hands must participate in the work completely, and not only the brushes, otherwise it will eat them too quickly.
4. We jumped on socks, not on the heels.
5. Choose convenient shoes that absorb the shock or the absorbent clash lining, and better, and that, since it will preserve the health of their joints.

If you jump regularly, every day, every two days, 15-20 minutes will be enough to maintain a good shape.In addition, you can experiment with several jump options.This will not only diversify training, but also make it more intense.We suggest you watch a video with a selection of different exercises on the rope.

Running at home

The races serve as a great option for cardiovascular load, which helps to involve all the muscles of the body at work, but for one reason or another, a street race is impossible.In this case, you can try to run in a place that is easy to carry out at home.Running in the place can become an analogue of races on the street or on the road, if you work at an intense pace, such training has many advantages:

• No matter the season and climatic conditions
• There is no need to select especially and buy clothes.
• Less opportunity to get injured

In a word, you can do anywhere and anywhere.But, of course, there is a very unpleasant inconvenience: running on the spot in some aspects is less effective if you compare it with running on the street along the cross land.Because?

• No horizontal movement
• No resistance to climatic conditions
• There are no natural changes in the landscape (elevators, descents, stone surface, sand, etc.)

And for many, this lesson will be quite boring.It is difficult to run in place for 20-25 minutes.

How to solve these two problems?How to run in the place is a more effective and interesting occupation?You can use music or television for distraction, which will diversify training.Not only can you see your favorite series, but also burn 200-300 kcal per series.To make intensive training, you must alternate several race options: at a slow pace, at a maximum speed, lift your knees high, pull a knee to the chest, etc.Constant load changes will not allow the body to adapt and work in savings mode.

Training in an exercise bicycle

The exercise bicycle is present in all gyms, and is also bought often for the task.First, it is small, you can choose a simulator even for a small apartment;Secondly, it has an affordable price.Many people who want to lose weight have a question: what is more effective: run or an exercise bicycle.It depends on many different parameters: the initial weight of those involved, the age, the level of physical training, the load level of the simulator or the execution conditions, the intensity.But in one way or another, there is an opinion that the races are far superior to the burning of fat in a bicycle or an exercise bicycle.If you maintain a speed of approximately 30 km/h in the simulator, you can spend about 800 kcal, which can be equivalent to an hour of jogging.To achieve good results in losing weight, especially when it comes to the problematic area of the abdomen, it must be patient.It often happens that a person eats properly and regularly committed, loses weight, but the stomach comes out slowly.This is sometimes due to the fact that visceral fat accumulates there (unlike subcutaneous, it is deeper and involves the internal organs), and it is not easy to get rid of it.However, this is not impossible, although you have to spend a little more time and effort.