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

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

Is it possible to quickly remove excess weight from the abdomen and sides at home?

It seems for some that losing weight at home is an impossible task, it is necessary to attract many specialists: nutritionist, coach, massage;Buy expensive food courses and training plans.In fact, if the problem is not in any illness, you can face weight loss only by making certain efforts and using the knowledge we will give you today.For effective home weight loss, for the formation of a narrow waist and flat abdomen, the best option would be a combination of aerobic and anaerobic loads, that is, it is necessary to alternate strength and cardio training.In addition, 1-2 times a week, it makes sense to pump for the abdominal muscles.Thus, home training in order to lose weight should look like this:

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

And what kind of exercises are included in these types of training, and how to perform them, we will describe them in more detail.

Effective complex of gymnastics for weight loss and sides

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

The technique of winding exercises

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

1. We lie on our backs.
2. We bend our feet to our knees and place the shoulders in width.The legs do not need to be chopped from the floor during training (this often happens because the legs serve as a counterweight and "try to help get up"), so you can immediately fix them: slide under the sofa, ask someone to hold, etc.
3. We put our hands behind the head or switch to the chest.If you are a newcomer, your hands can lie behind your head, and when you climb forward.
4. Please note: you do not need to press on your head or neck with your hands.
5. The back is pressed tightly to the surface.Minimize a natural deviation in the lower back.
6. Take a deep breath and take out with a round back you raise your body.
7. At the top, you need to bring out as much as possible, strain the press muscles and stay for 2-3 seconds.
8. After that, in inspiration, we descend and rest.

It is necessary to repeat 15-20 times, 3-4 access will be enough.Of course, the press muscles quickly adjust to any load, and this exercise must be performed in combination with others or replaced periodically.Of course, for a beginner this exercise represents a number of difficulties, so you can replace it with some simple options.

Raising the legs extended (suitable for warm)

For example, winding or raising the issue may alternate with lied legs.This exercise allows you to pump the bottom of the abdominis rectus muscle.All exercises with leg raising will always be more difficult for the press than returning or raising the upper body of body technique:

1. We lie on our backs.The legs are extended.Hands along the matter.
2. When he raises his feet, very often, he tries to get his back, so to minimize this phenomenon, place his hands under the buttocks and hold them there throughout the exercise.
3. We take a deep breath and with an extraction we remove our feet from the floor.
4. We raise our feet on the floor with the floor, hold this position for a few seconds and start slowly, feeling the abdominal muscles, lowering our feet.
5. At the bottom, 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 perform a leg up.With an extraction, raise one foot in the 45-60 degree corner, extend and slowly lower it.When the first leg touched the floor, you can raise the second.Do not confuse this exercise with the opposite turn.When we raise our feet, as described above, we finish the exercise with the perpendicular position of the feet on the floor.At the opposite turn at the top point, it is necessary to chop the buttocks from the floor and slightly smell the lower body.

Exercise for the "Lokot-Colon" press

There are two options for this exercise in the studied muscle area: rectus and oblique press muscles.As well as some options with different difficulties.Technical Exercise:

1. We lie on our backs.
2. We take our hands behind the head.
3. The legs can be in one of the four positions: bend to the knees and stand on the floor or extended to lie on the floor;lie on a hill (light);Or they can be kept in the air (complex).
4. The purpose of this exercise is to reach your knees with elbows.
5. We make at the same time the case turn and our feet, that is, we try to tie them in the middle.
6. If we work with straight muscles then our job is to touch with both elbows of both knees
7. Exercise for the press of the press of the press
8. If we want to process oblique muscles, then we should contact the elbow and the opposite knee.
9. When we process oblique muscles and press gears, it is necessary to touch the elbow and the opposite knee
10. If the legs lie on the hill, then we make a turn to a greater extent to drive the upper body, the bottom is fixed, so the exercise is easy and suitable for beginners.
11. Also an easy option is when you raise your feet and place them again on the floor.
12. The most difficult option is when your feet are twisted along with the body, that is, you pull them to you, and then run them, but do not touch the floor with your feet.

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

Bar - classic and lateral

Exercising the ribbon, according to the research, is one of the top ten print exercises. Moreover, for oblique abdominal muscles, it shows itself more effectively.There are many options for the bar.We will consider two classic species - this is a classic and side bar.Both of these exercises can be performed in dynamics.For example, tighten your legs on your chest, raise your hand, leg, jump, etc.

Classic grass.Bar can be performed in three ways from the simplest to the most difficult:

• In the hands extended.Starting in extended hands is a great opportunity for beginners
• Over the forearms.In the ribbon on the elbows, it is a little harder to keep the body straight, so it is best to process the equipment on the strip in the stretched hands
• In the palms (chatulars of dandasan).This position is borrowed from yoga.This is a complex option, which is not always able to fulfill it properly

Technical Exercise:

1. We lie down in the stomach.This is the starting position from which you need to stay in the position of the bar.But if it is very difficult for you, you can immediately stand in the bar from a suitable position.
2. The legs lie straight.
3. Put your feet in the socks.The closer the legs stay, the harder it is to perform the exercise.
4. We rely on either the elbows or the palm of your hand.
5. We breathe and squeeze with an extraction in the required strip option.
6. In this position, you need to stay from 20 seconds to a few minutes.It all depends on your preparation.
7. It is important to monitor the body.Regardless of the bar in which you are standing, the whole body should be an equal line: the stomach is tightened, the pelvis is not filled and raised, the back is straight, the neck is smooth.
8. Remember to breathe.Breathing should be even and smooth.At least this should try.

Side

This exercise can also be performed:

• On a stretched arm.Side stripe in a stretched arm
• On the forearm.Side stripe on the elbow

Technical Exercise:

1. Lie on the side.
2. A more complicated option is when one leg lies to another, but this method may seem very difficult for a beginner, so you can put your feet nearby.
3. We get up on the elbow or on its stretched arm, helping ourselves with the second hand.
4. Breathe and paint the body from the floor with extraction.You should only hold (or two) and supportive hand: neither the issue, nor the pelvis, nor the feet should contact the floor.
5. You also need to make sure the body is a straight line.
6. The support hand should be strictly under the shoulder.
7. We remain in this position for the required time - also from 20 seconds to a few minutes - and change the side.

Exercise of the grass begins to be performed at a minimal possible time and whenever they increase time, adding 5-10 seconds.So if you do this exercise regularly, then in a month you will easily reach a few minutes.The abdominal muscles quickly get used to the loads, so you should try to include different opportunities for exercises, alternate and replace them in training, then you can achieve greater effectiveness.

Cardio-improvement to be done for losing weight

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

• RUN
• Jump on a rope
• Cycling bike or exercise
• The direction of the stairs
• Different jumps and exercises with dance ("stars", belt, cries with jumps, etc.)
• ski
• Different active sports games

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

shelf

Jumping with a rope is one of the most affordable types of cardio and at the same time one of the most effective.In one hour of intense training, you can burn from 600 to 1000 kcal.The number of calories burned depends on the willingness, weight, age and some other factors.Dance technique.This exercise is not particularly difficult, because surely everything has been familiar with her since childhood.However, there are our nuances that we would like to score.

1. The length of the rope should be suitable for you, otherwise a successful training will not work.If you stand in the middle of the rope, then its gloves should reach you in your chest.
2. We get a jump rope, take our hands from the hips about a distance of 20 cm and start rotating.
3. Hands should participate in work completely, and not just brushes, otherwise you will overdo them very quickly.
4. We dance in socks, not on the heel.
5. Choose suitable shoes -to remove shoes or clothing that sticks, and better, and this, as it will maintain the health of your joints.

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

Running in the house

Runations serve as a great opportunity for cardio load, helping to include all body muscles at work, but for one reason or another, one run on the road is impossible.In this case, you can try running in a place that is easy to make at home.Running in the country can become an analog of road or trail jogging, if you work at an intense pace, such training has many advantages:

• do not matter the season and weather conditions
• No need to choose specially and buy clothes
• Fewer opportunities to get hurt

In a word, you can do anywhere and anywhere.But, of course, there is a very unpleasant obstacle - jogging in some respects is less effective if you compare it with road jogging along the cross terrain.Why?

• No horizontal movement
• No resistance to weather conditions
• There are no natural changes in the landscape (elevators, discounts, stone surfaces, sand, etc.)

And for many people, 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 country a more effective and interesting profession?You can use music or TV for distraction, which will diversify the training.You can not only see your favorite series, but also burn 200-300 kcal per series.To do intense training, you need to alternate different steering options: at a slow pace, at maximum speed, raise your knees up, pull a knee to your chest, etc.Continuous load changes will not allow the body to adapt and work in savings mode.

Training on a bike

The exercise bike is present in each gym, and is often bought for homework.First, it is small, you can choose an imitator for even a small apartment;Second, it has an affordable price.Many people who want to lose weight have a question: what is most effective - jogging or a bike.It depends on many different parameters: initial weight involved, age, physical training level, simulator loading or steering conditions, intensity.But one way or another, there is a thought that directions are much higher than burning fat on a bike or a 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.To achieve good results in losing weight, especially when it comes to the area of the abdominal problem, you need to be patient.It often happens that a person eats properly and regularly engaged, loses weight, but the stomach is slowly removed.This is sometimes due to the fact that the visceral fat accumulates there (unlike the subcutaneous, it is deeper and wraps the internal organs), and it is not easy to get rid of it.However, this is not impossible, though you have to spend a little more time and effort.