It turned out that, speaking of weight loss training, people usually mean exercises for abdomen.It is understandable, the belly and sides is a clear excess weight indicator.But do not forget, the human body is a single organism and it is impossible to locally burn fat only in one place, and in another do not touch it.
When you train and get the time when fat begins to oxidize, it does it evenly all over your body.This means that if you train the abdominal muscles diligently, it does not mean that you burn fat deposits only in the stomach.The advantage is that if you know which exercises perform precisely to the abdomen in order not only to trigger fat but also to tone your muscles, this tone will easily remove several inches from your sides.
How to quickly remove the stomach and sides
In fact, the purpose of gyrosigma training is not as much as as much fat as possible in a lesson, but giving a powerful boost to the activation of all stored energy.And the energy is only in the form of fat and stocks.
You need to do the muscles well work, as they are one of the main consumers of energy.The more active they work during the exercises, the more time they will recover behind them.You will finish training and your body will continue to use fat to recover.This is the secret of proper training.
Therefore, it would not be totally true to recommend only one exercise for a specific problem area.Circular training will be much more effective.Use more muscles, but pay a little more attention to problem areas.
If you are ready to work on yourself, let you offer an option for this training.She is not complicated.If you need a quick result, spend it daily for two weeks and you should lose 7 to 10 kg.
The main condition for obtaining the result is to perform training at night (one hour after dinner) and after nothing.Drink only water.This is necessary for the body to continue to burn fat and do not use the energy that came from food after training.
Complex for a beautiful waist
We perform these exercises in the order in which they are described.For each exercise, we make 4 sets of 12 to 15 repetitions.
Important!Rest between repetitions no more than a minute!Rest between the 3 to 4 minutes
Classic attacks
Perfect the rear thigh biceps, returning muscle tone to the legs
Stay straight, hold your back evenly, put your hands in the belt.MAXTY STOP HOLDING WITH THE RIGHT FOOT, GO TO HIM AND SIT TO A 90 -degree corner and then return to starting position.Make the necessary number of repetitions by one and repeat it with the left foot.
There is no need to switch the lungs first with the right, then with the left foot it creates a dangerous load in the column.
If the exercise looks too easy, take bottles of plastic water from liters of water.
Sumo style squats
The best exercise to train buttocks at home
Place your legs wide, as shown in the image.Turn your feet so that it is convenient to be in the lowest position.Hands in front of you (they can be stretched for balance) and sit as deep as possible.Then we returned to its original position.
For complication, you can also use a bottle of plastic water, but already five liters.
Press Exercises
No matter how many different exercise options to train the press you know, only classic twist makes the press muscles work.
Take the position to lie down on.Fold your legs on the knees at an angle of 90 degrees and place your hands behind your head.The sharp force of the press muscles begins to rip off the blades from the ground, cheering in the case.At the top of the exercise, pause 1-2 seconds and then return to your original position.
When performing torsion, try to lift the body exclusively due to the effort of the press muscles - without pushing and helping it from your hands.When performing the exercise, do not try to touch the knees with your head - just tear off the blades from the floor.Be sure to try to endure a brief break at the top of the exercise - this significantly increases its effectiveness.For more convenience, you can put your 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 from the spine.You get a bonus through the tight buttocks and a good load on the hips muscles.
Lie a stomach.Put your hands in front of you, hold it straight.Keep your legs together.Take a deep breath and lift your arms and legs at the same time as possible.Lying at the top of 2-3 seconds.Return to expiration.
Reverse push -ups
Let's return the tone of the muscles of the hands.Don't be afraid, you never pump huge hands.Even if you want.But to strengthen your hands, but beautiful, you can do it.And we just need a chair.
Turn your back to the chair, feel and place your arms (width of grabbing your shoulder) along the edges of the seat.In inspiration, start slowly slowing down, folding the elbows.Lower your fifth point to position when the shoulders do not be parallel to the floor (for the first time doing this exercise, it will be quite difficult to sink a lot. Start with a comfortable depth of lowering).Keep your elbows straight and do not dilute them much to the sides.Having reached the bottom, using only the power of the triceps, push the trunk up, rising (by expiration) to its original position.Exercise may seem simple in execution, but you need to practice a little to make it really right and feel that the necessary muscles work.
"Vacuum" exercise.We leave the flat belly
But this exercise will make you work well to work the cross -sectional muscle of the abdomen, which is hidden under the press and is not visible out there.But it is she who is responsible for keeping the organs internal and does not allow them to stand out.And "the vacuum" is the only exercise that trains this muscle
You can make a vacuum not only during training, but any free minute.You can sit down.You can stand up.But more conveniently lying down.
To perform the exercise, lie on your back, folding your legs on your knees, relax your whole body.This is the starting position.Then make a strong exhalation, simultaneously drawing the stomach as much as possible.Having pulled the stomach, hold it in this position, breathing a little.Perform exercise two to three times in a row.In each next training, gradually increase the time from 15 seconds to a minute.
This training will take about 40 minutes.If you have an exercise bike, a treadmill or ellipsóid at home, you can exercise for another 20 to 30 minutes.
Good luck on your way to the figure of your dreams!