The dream of a toned body? In this article are a couple of effective workouts for weight loss at the sides and in the stomach of a home.
For a flat tummy and not the sides — a dream for a lot of girls, but this area is correctable with the help of regular exercise. Exercise for weight loss belly and sides, it will help you to get rid of the excess, but it is important to follow the training system and to adhere to the principles of a healthy diet to achieve visible results.
The basic principles of training, the weight loss of the stomach, and the sides
- The intensity of the workout depends on the individual preferences of the physique and their health.
- For those who have a lot of excess weight in the area of the sides and the belly, the workout to be more cardio workout to burn fat.
- The variety of cardio exercises: walking, running, swimming, jumping rope.
- Just a mix of cardio and strength exercises will allow you to achieve the greatest result-cardio burns fat and strength exercises shake their muscles, and to model the silhouette.
- To achieve the greatest effect, it's that simple 3-4 times a week.
- Every Sunday is the increase of the load-bearing strength exercises, and the duration of the cardio workout with a Hoop.
- The result of the training course depends on your performance during training and the initial supply.
- To lose weight in any particular place, it is not possible in the course of the exercise, the weight of the weight of the entire body tightened and the muscle groups.
- The most effective exercises for both sides is the twist wrap, twisting the body and bending. You have to do the exercises with great frequency, but without additional load, in order to burn fat, not just build up muscle under it, thus creating a surplus of capacity. It is very important that you do not have to skip a workout with twists and tilts as it warms up and prepares the body to exercise for both parties.
The rules of performance of exercises to lose weight in your stomach and back at home
- The most suitable time for an effective workout in in the morning. Before Breakfast or 2 to 3 hours after the body is in great condition for the burning of the fat.
- To lose weight in the stomach area, and both sides need to be done without weights, using only your own body weight, or risk to build muscle underneath a layer of fat, which will visually add an extra volume.
- Start and end the workout with cardio, which is going to replace your workout.
- Just follow the technique and the alternating amplitude.
A warm-up prior to exercise for the sides and the belly
To rotate the housing on the side
1. Your feet shoulder-width apart, your knees slightly bent.
2. Tight abs, shoulders, back bent, hands in front of chest level.
3. Do a slow turn to the right and back to its original position, and then to the left.
4. In between spins, in a variety of directions — stop in the middle of it.
5. Do 10-15 rotations in each direction.
Inclinations in the parties and the
1. Stand up straight, feet shoulder-width apart.
2. Put it in your hands and tilt the body to the right.
3. Incline only the upper part of the body, to make sure that his legs were straight.
4. A series of slopes to the main body of the party in turn.
5. Repeat the exercise 20 times on each side, 2-3 sets.
Folding rear
1. Stand up straight, feet shoulder-width apart.
2. Begin to lower body down to touch your palms to the floor surface.
3. Bend your legs and slowly return it back to its original position, so as not to damage the back.
4. Repeat the exercise 20 times for 2 sets.
The effective practice of the parties at home
Hoop or a hula Hoop
Torsion of the Hoop — available in the form of your cardio in a period of time, which will not only burn calories, but you are also working the abdominal muscles and the back. Hoop is essential for women as it helps to create a slender silhouette and highlight your waist. This is one of the most effective exercises for weight loss laterally into the house. The rotation of the Hoop it will help you to get rid of the excess fat on the waist if you are constantly in a systematic way, and for at least 10 minutes a day.
1. Stand upright, feet together.
2. The hands connect to the castle on the back of the head.
3. Spin the Hoop, with a small amplitude from side to side, in the 88 views in every direction.
4. You have to hold your breath on the inhale, pulling in your abdomen.
5. The first Sunday of training was done in 88 rotational movements in any direction in the 2 groups, and each Sunday, to increase the number of groups is 2.
Mobile phone strap
1. Stand out in a classic bar with an emphasis on the toes and forearms, your body must be straight, without bending.
2. Try to keep the elbow right underneath the shoulder joint.
3. Raise your pelvis up, forming the body of the slide, his legs bent at the knees.
4. Hold at the top for 5 seconds, then return to the starting position.
5. Repeat the exercise for 10-15 times.
Twisting sit
1. Sit on the floor, legs bent at the knees, the feet flat against the floor.
2. The case was returned to 45 degrees.
3. The lower back is rounded, coccyx retracted.
4. Get a press and bend the arms at the elbows.
5. Rotate the body to the elbows by the side of the page.
6. Repeat the exercise 30 times in 3 sets.
Twisting and lies
1. Lie down on the floor, arms dissolve in the hand, the palm flat relative to the ground.
2. The shoulders are not pulled out of the ground and raise your legs straight up and bend at the elbows at a 90-degree angle.
3. Between the knees keep a bit of distance.
4. The lowering of the bent leg on the side of the floor, but did not touch it, keep the pelvis on the weight and your shoulders don't get pulled out of the surface.
5. Return your legs to the starting position.
6. Repeat all the same on the other side.
Side the most.
1. On the ground, the body straight and elongated legs are one below the other.
2. Put it on the lower part of the arm at the elbow and lean.
3. It turns out the deflection of the trunk at the lateral surface.
4. Raise your pelvis off the floor, straightening of the body prior to the formation of a smooth line.
5. It spreads the weight between the support arm and the foot support of the foot.
6. Lift the head and look forward.
7. Try to hold this position for at least 30 seconds. Each and every Sunday of the program is increased further to 30 seconds.
The ship
1. Sit on the floor, simultaneously lift hands and feet off the floor, trying to bend it in half.
2. Stay in this position as long as possible.
3. Do not strain the neck, keep the legs straight.
4. Repeat 10 times, trying as much as possible to keep the weight.
Flexing of the hull
1. Lie down on the floor, legs bent at the knees, interlock your hands behind your head.
2. Keep your body off of the ground and reach your elbow to the opposite leg.
3. Linger at the contact point, and it goes back to its original position.
4. If the touch screen, one at a time.
5. Repeat the exercise 20 times on each side in the 2 groups.