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

Losing weight to many is a difficult task that requires large time expenses and strong willpower.However, for almost all weight, weight loss in the abdomen is the biggest difficulty.When a person successfully reduces weight, fat seems to go from anywhere, but not the sides.Consider the exercises that will help remove the stomach at home.

Is it possible to quickly remove the overweight from 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 experts: 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 you today.For an effective weight loss at home, for the formation of a close waist and flat abdomen, the best option will be a combination of aerobic and anaerobic loads, ie it is necessary to alternate strength and cardio training.In addition, 1-2 times a week, it makes sense to purposely pump the abdominal muscles.Thus, home training aimed at losing weight should seem like something like this:

• 2 times a week cardio 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 these types of training and how to perform them, we will describe in further details.

Effective complex of gym exercises for weight loss and sides

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

Torction Exercise Technique

Repeat 20 to 25 times.3-4 approaches will be enough.The rise of the body lying on the back (for women and men) raises the case is an excellent exercise for the development and strengthening of the press rectal muscles.Technical Exercise:

1. We lie down with your back.
2. We folded our legs on the knees and put our shoulders in the width.The feet do not need to be torn from the floor during exercise (this usually occurs, because the legs serve as counterweight and "try to help get up"), so you can fix it immediately: slide under the couch, ask someone to hold, etc.
3. We put our hands behind our heads or crossed in the chest.If you are a newborn, your hands can be stretched behind your head and when you climb.
4. Note: You do not need to press your head or neck with your hands.
5. The back is firmly pressed to the surface.Minimize a natural deflection in the lower back.
6. Take a deep breath and exhale with the round back, lift the body.
7. At the top, you should exhale as much as possible, strain the press muscles and stay for 2-3 seconds.
8. After that, in inspiration, we descended and relax.

It is necessary to repeat 15 to 20 times, 3-4 approaches will be enough.Obviously, the press muscles quickly adapt to any load, and this exercise should be performed in combination with others or replace periodically.Obviously, for a beginner, this exercise represents several difficulties so that you can replace it with several simple options.

Raising the lies (suitable for hot -up) legs

For example, cheering or lifting the cabinet can be alternated to lift your legs lying down.This exercise allows you to pump the bottom of the abdominal straight muscle.All leg survey exercises will always be more difficult for the press than to twist or raise the upper body of the body technique:

1. We lie down with your back.The legs are extended.Hands along the case.
2. When lifting his legs, very often, he tries to pick up his back, to minimize this phenomenon, put his hands under his buttocks and keep them throughout the exercise.
3. We take a deep breath and, with an exhalation, we ripped our legs from the floor.
4. We increased the legs to perpendicular to the floor, maintain this position for a few seconds and start slowly, feeling the muscles of the abdomen, lowering our legs.
5. At the bottom point, it is advisable not to touch the surface so that the load is constant.

For a beginner, this method may seem quite complicated, so it makes sense to perform an an hour of one hour of the legs.With an expiration, lift one leg in the 45-60 degree corner, remain and slow down.When the first leg touched the floor, you can raise the second.Do not confuse this exercise with reverse twist.When lifting our legs, as we described above, we end the exercise by the perpendicular position of the legs on the floor.In reverse twist at the top, it is necessary to tear the buttocks from the floor and lightly curl the bottom of the body.

Lokot-Kolon Press Exercise

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

1. We lie down with your back.
2. We take our hands behind our heads.
3. The legs can be in one of four positions: be folded to the knees and stay on the floor or elongated to lie on the floor (light);lie in a hill (light);Or they can be kept in the air (complex).
4. The purpose of this exercise is to reach knees with elbows.
5. We make both the case and the legs simultaneous, that is, we strive to connect them in the middle.
6. If we work with straight muscles, our task is to play with both elbows of both knees
7. Exercise for the muscles of the rectus of the press
8. If we want to elaborate the oblique muscles, we must contact the opposite elbow and knee.
9. When we solve the oblique muscles and gears of the press, it is necessary to play the elbow and the knee opposite
10. If the legs are in the hill, then we make a more turn to drive the upper body, the bottom is fixed;Therefore, exercise is light and suitable for beginners.
11. Also a light option is when you raise your legs and put them on the floor again.
12. The hardest option is when your legs are twisted along with the body, that is, you pull them to you and straighten them, but don't touch the floor with your feet.

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

Bar - Classic and Side

Exercise the bar, according to the survey, is one of the top ten press exercises. Also, for the oblique abdominal muscles, it is more effective.There are many options for the bar.We will consider two classic species - this is a classic and side bar.Both exercises can be performed in the dynamics.For example, tighten your legs on your chest, raise your hand, leg, jump and so on.

Classic bar.The bar can be done in three ways, from the simplest to the hardest:

• In extended hands.Starting in extended hands is a great option for beginners
• In the forearms.In the bar in the elbows, it is a little harder to hold the straight body, so it is better to discover the equipment in the bar in extended hands
• On the palms (Dandasan's chatulars).This pose is borrowed from yoga.This is a complex option, which is not always able to correctly

Technical Exercise:

1. We lie down in the stomach.This is the starting position you need to stay in the bar pose.But if it is too difficult for you, you can immediately be in the bar of a convenient position.
2. The legs are straight.
3. Put your feet in the socks.The closer the legs are, the harder it is to perform the exercise.
4. We trust the elbows or palm of your hand.
5. We breathe and squeeze with an expiration for the necessary bar option.
6. In this position you need to be 20 seconds for several minutes.It all depends on your 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 and raised, the back is straight, the neck is relaxed.
8. Don't forget to breathe.The breath must be even and calm.At least that must be fighting.

Sidebar

This exercise can also be performed:

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

Technical Exercise:

1. Lie on side.
2. A more complicated option is when one leg is in the other, but this method may seem very difficult for one beginner so you can put your feet around.
3. We get up at the elbow or on his extended arm, helping him with his second hand.
4. Breathe and tear the body from the floor with exhalation.You should only hold the foot (or two) and the support hand: neither the case nor the pelvis, nor the legs should in contact with the floor.
5. You also need to ensure that the body is a straight line.
6. The support hand must be strictly under the shoulder.
7. We remain in this position for the time required - also from 20 seconds to several minutes - and changed the side.

The exercise of the bar begins to be performed with a minimum time possible and each time they increase the time, adding 5 to 10 seconds.So if you do this exercise regularly, in a month it will easily arrive for several minutes.Abdominal muscles get used to loads quickly;Therefore, you need to strive to include different exercise options, alternate them and replace them in training, so you can get greater effectiveness.

Cardio-Improvando to be done for weight loss

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

• running
• jumping on a rope
• Bicycle or bicycle
• Running the stairs
• Various jumps and exercises with heels ("stars", circles, cries with heels, etc.)
• ski
• Various active sports games

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

Rack

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, you can burn from 600 to 1000 kcal.The number of burnt calories depends on their preparation, weight, age and some other factors.Jumping technique.This exercise is not particularly difficult, because everything is probably familiar with him since childhood.However, there are our nuances we would like to observe.

1. The duration of the rope must be convenient for you, otherwise a successful training will not work.If you stay in the middle of the rope, your handles should reach it in your chest.
2. We took a heel rope, took the hands of the hips about a distance of 20 cm and started to rotate.
3. Hands should completely participate in work, not just brushes, otherwise you will eat them very quickly.
4. We jump in the socks, not in the heels.
5. Choose convenient shoes -shock or absorbent shock coating and, better, as it will preserve the health of your joints.

If you jump regularly - every day, every day, it will take 15 to 20 minutes to maintain a fitness.In addition, you can try a lot of jumping options.This will not only diversify training, but will also make it more intense.We suggest that you watch a video with a selection of different rope exercises.

Running in place of the house

Races serve as a great option for cardio cargo, helping to involve all body muscles at work, but for one reason or another, a street race is impossible.In this case, you can try to run in a place easy to perform at home.Running on site can become a racing analog on the street or on the way, if you work at an intense pace, this training has many advantages:

• No matter the station and weather conditions
• There is no need to select and buy clothes especially
• Less opportunity to get hurt

In one word you can do anywhere and anywhere.But, of course, there is a very unpleasant disadvantage - running on site in some ways is less effective if you compare it with the street race along the cross -ground.Why?

• Horizontal
• Without resistance to weather 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's hard to run in place for 20 to 25 minutes.

How to solve these two problems?How to make the race a more effective and interesting occupation on site?You can use music or TV for distraction that will diversify training.You can't just watch your favorite series, but also burn 200-300 kcal per series.To do intensive training, you must switch several running options: at a slow pace, the top speed, lift your knees, pull a knee on your chest, etc.Constant load changes will not allow the body to adapt and work in the mode of economy.

Training on an exercise bike

The exercise bike is present in all gyms and is also often bought for homework.Firstly, it's 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 most effective - running or an exercise bike.It depends on many different parameters: the initial weight of involvement, age, physical training level, simulator loading level or running conditions, intensity.But one way or another, there is an opinion that the races are much higher than fat burning on a bicycle or an exercise bike.If you keep a speed of about 30 km/h in the simulator, you can spend about 800 kcal, which can be equivalent to one hour of running.For good weight loss results, especially when it comes to the problematic area of abdomen, you need to be patient.It often happens that a person eats properly and regularly loses weight, but the stomach leaves slowly.Sometimes this is 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 need to spend a little more time and effort.