A suitable set of exercise to lose weight in the abdomen and sides.

To many lose weight, it is a difficult task that requires a lot of time and strong will.However, almost all the weight loss loss in the abdomen is the greatest difficulty.When a human weight is successfully decreased, oil is not from anywhere, but not parties.Review exercises that will help remove the stomach at home.

Is it possible to remove excessive weight abdomen and from the house quickly?

In a visible part, it is not possible to lose weight at home, many specialists need to attract: nutrition, coach, massage;Get expensive food courses and training plans.In fact, if the problem is not in any disease, you can cope with yourself, using certain efforts and using the knowledge we will give you today.To lose weight at home, it is necessary to make a combination of the best selection aerobic and anaerobic loads of aerobic loads to form a narrow waist and flat abdomen, ie you need to make the alternative to power and cardio education.In addition, it means 1-2 times a week to purposefully pump the abdominal muscles.Thus, in order to lose weight, the training at home should look at something like this:

• Cardio training twice a week
• Power training 2 times a week
• Pump 1-2 times a week (separate or both strengthening trainings and in cardio complex)

This type of exercises include training and how to fulfill them, we will explain in more detail.

The effective complex of gymnastics training for losing and sideways

Let's start with the press of the press.There are many trainings to pump the abdominal muscles.Some believe that some exercises are more effective than others, but in fact, even if you regularly make and long -Familiarist exercises, and if you regularly do them and follow the right technique.

Techniques of twisting trainings

Repeat 20-25 times.3-4 approaches will be enough.The lifting of the body stretching behind (for women and men) is a great exercise for the development and strengthening of the rectus muscles of the press.Technique training:

1. We lie behind.
2. We twist the legs in the knees and put the shoulders into width.During the exercise, it is not necessary to not be torn from the floor of the feet, because it often happens, because the legs can try to go to the opposite weight and "try to get up."
3. We put our hands behind the head or crash on the chest.If you are the newcoming one, your hands lie behind your head and when you get up.
4. Please note: You don't need to press your head or neck with your hands.
5. Pressed tightly on the back surface.Minimize a natural defection in the lower back.
6. Get a deep breath and lift the body with a round back.
7. Above, as much as possible, you must breathe as many, you should filter the muscles of the press and extend 2-3 seconds.
8. After that, about the inspiration, we get down and relax.

It is necessary to repeat 15-20 times, 3-4 approaches will be enough.Of course, the press muscles are quickly adapted to any load, and this exercise should be performed with others or replaced periodically.Of course, for a start, this exercise represents a number of challenges, so you can replace with a few simple choices.

Feet suppress (suitable for warming)

For example, the twist or removal of the work can be replaced by lifting the legs that lie.This exercise allows rectus to pump the lower part of the Abdominis muscle.It will always be difficult to lift the legs to the press more than twisting the upper trunk of the upper body of the legs:

1. We lie behind.Legs are extended.Hands throughout the job.
2. While lifting the legs, it is often trying to retreat, so put your hands on the ombelly to minimize this phenomenon and hold them there during all exercises.
3. We take a deep breath and your feet with an exhalation that is broken off the ground.
4. We raise our feet for perpendicular with the floor, we keep this position for a few seconds and start slowly, and slowly feel the abdominal muscles.
5. At the bottom point, it is recommended not to touch the surface to be a stable of the load.

Such a method for a start may seem quite complicated, so it means to ensure a removal of the feet.Lift one leg with an exhalation to 45-60 degree corners, stretches and slowly down it.When you touch the first foot floor, you can lift the second one.Do not mix this exercise with reverse twisting.As we lift the legs, as we describe above, we finish the exercise with the perpendicular position under the feet.At the top point, in the opposite twist, the torn from the floor and wind a little wind.

Exercise for "Lokot-Colon" press

There are two options for this exercise in the region of the studied muscles: the rek and oblique muscles of the press.Also a few choices with different challenges.Technique training:

1. We lie behind.
2. We pull our hands back to the head.
3. The legs can be in one of four positions: leaning in knees and stand on the ground or stretch on the floor (light);lie on a hill (light);Or they can be held in the air (complex).
4. The purpose of this training is to reach elbows.
5. We try to close both the case and legs and legs in the middle.
6. If we work with straight muscles, our task is to touch both of the two knees from both knees
7. Train the press for the rectus muscles
8. If we want to use oblique muscles, then we must contact the opposite dirse and knee.
9. When the press runs oblique and gear muscles, the opposite dirse and knee need to touch
10. If the legs lies on the hill, the lower part is stable to manage the upper part, so exercise is suitable for beginners and beginners.
11. It is a light choice when you raise your feet and put it back again.
12. The most difficult choice, when the feet are twisted with the body, ie you pull them to you, then make it, but do not touch the ground with your feet.

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

Bar - Classic and lateral

Exercise the bar according to the study, one of the best pressing workouts. Moreover, oblique shows itself in the most effective for abdominal muscles.There are many options for the bar.We will review two classic types - this is a classic bar and lateral.Both of these exercises can be carried out in dynamics.For example, tighten your feet to your chest, your hand, leg, jump, etc.

The classic bar.The bar can be done in the most difficult three ways:

• In the stretched hands.Starting from the expanded hands is an excellent choice for beginners
• In the forearm.It is a bit more difficult at the bar on the elbow, so it is a little more difficult, so it is better to work in the hands that stretch the equipment on the stick
• Over the palms (Dandasa's conversations).This pose was taken from the yog.This is a complicated choice that is not always able to perform it properly

Technique training:

1. We lie in the stomach.This is the beginning position that needs to stand in the pose of the bar.But if it's very difficult for you, you can immediately stand in a suitable position.
2. Their feet lie flat.
3. Put the legs in socks.It is harder to fulfill the training, which brings the legs closer.
4. We rely on either elbows or in the palm of your hand.
5. We breathe and squeeze with an exhalation to the required bar option.
6. In this case, you need to stay up to 20 seconds to a few minutes.All depends on preparation.
7. It is important to follow the body.Regardless of your standing bar must be a line: the stomach is fastened, the pelvis is filled and removed, the back is comfortable, the neck is comfortable.
8. Don't forget to breathe.Should be breathing and calm.At least this should make an effort.

Lateral bar

This exercise can also be done:

• Over the stretched goal.Side stick on the stretched arm
• In the forearm.Side stick in the elbow

Technique training:

1. Lie down on the side.
2. A more complex option, where a leg is located in the other, but this method may seem very difficult for a start, so you can set the legs nearby.
3. We help ourselves in the elbow or in his lying sleeve and the second hand.
4. He took a breath and tears off the floor with exhalation from the body.It should not only be captured (or two) and supporting, nor the pelvis, nor the pelvis or legs.
5. You should also provide a straight line of the body.
6. Supporting hand should be severely under shoulder.
7. Last in this situation for the required period - as well as up to a few minutes of 20 seconds - and change the side.

The bar's exercises begin to be carried out in a minimum possible time and each time it adds 5-10 seconds when they increase the time.So if you do this exercise regularly, you will have a few minutes a month easily.Abdominal muscles are used to freight, so you should try to include various options for exercise, alternate and exercises, then you can achieve even more effectiveness.

Cardio Improvement to lose weight

Cardio-training is a training complex, and our body requires a large amount of oxygen, so the heart is rhythm and breaths.Cardio cargo teaches the cardiovascular system very well and helps to lose weight effectively.Cardio loads include:

• run
• jump
• Cycling or cycling
• Stairs
• Different jumps and exercises with leaps ("stars", enters, jumps, etc.)
• skiing
• Different active sports games

You can also use such activities in the house to pick up and lose weight.

Shelf

Jumping with rope is one of the most favorable cardio and the most effective ones.In an intense training in an hour, you can turn on to 1,000 to 1000 kkala.The number of burning calories depends on your preparation, weight, age and some other factors.Jumping technique.This training is not particularly difficult, because everything has been familiar with him since childhood.But we have the nuances we want to note.

1. The length of the rope should be convenient for you, otherwise a successful training will not work.If you stand in the middle of the rope, the coffins should reach you in your chest.
2. We take a jumping rope, take our hands from the hips with a distance of 20 cm and start to turn.
3. The hands should be completely involved in the work and not only brush, otherwise you will heat them very quickly.
4. We jumped in socks, not in the heels.
5. Choose a favorable shock and protect your joints health and better or shock or better.

If you regularly jump - every day, every day, 15-20 minutes will be enough to maintain a good shape.In addition, you can practice with different jump options.This will not diversify the exercise, but also further strengthen.We suggest you watch a video with a different exercise option on the rope.

The house runs in place

Works, serves as an excellent choice for cardio load, all the muscles of the body are not possible to run on work or other or other or other.In this case, you can try to work in a place that is easy to perform at home.On the floor there may be an analogue of runs on the street or on the road, if you work in a tight speed, there are many advantages of such a training:

• Season and weather conditions do not matter
• You don't need to choose special and buy clothes
• Little opportunity to be injured

In short, you can do it everywhere and anywhere.But of course, there is a very unpleasant shortage - in some ways, in some ways, if you work on the street throughout the transition area, it is less effective.Why?

• No horizontal movement
• There is no resistance to the weather
• There are no natural changes in the landscape (elevators, landing, stone surface, sand, etc.)

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

How to solve these two problems?How to work on a more effective and interesting profession?You can use music or television for distraction to diversify the training.You can't watch your favorite series, and at the same time you can burn 200-300 kcal.To make a dense exercise, you need to make a variety of options: with a slow pace, lift their knees at a high level, pull a knee and pull the chest and pull the chest.

Training on a training bike

Each gym is exercised in the exercise bike and is often purchased for homework.First, you can choose a simulator for a small, even a small apartment;The second one has a favorable price.Many people who want to lose weight have a question: more effective - worked or training bicycle.This depends on many different parameters: the initial weight of an attractive, age, physical education, simulator or processing conditions, level of loading of intensity.But one way in one way or another, there is an opinion that the runs are very superior to a bike or a sports bike.If you protect the speed of about 30 km / h in the simulator, you can spend about 800 kcds, which can be equal to an hour.To get good results to lose weight, you have to be patient, especially when it comes to the field of abdominal problems.It often happens that a person eats properly and is regularly engaged in weight, but the stomach is slowly leaves.This is sometimes due to the collection of the visceral oil there (unlike subcutions, the internal organs are not easy to grow and get rid of it. However, it is not possible, you should spend a little more time and effort.