9 Effective methods and exercises for weight loss, sides, waist, hips and buttocks.The problem of overweight is important for both men and women with the only difference being that women are more concerned about their external attractiveness.We will look at the methods that apply to the home that will allow you to be at the center of happy eyes and have a delicate and suitable figure.
The causes of fat
The most common causes of fat and extra pounds are:
Inappropriate nutrition.
In order to have a delicate, beautiful figure, it is necessary to avoid fat and, especially, sweet foods.Artificial sugar, which is abundant to SDOBA, pastries, soda and other high quality products, is slightly absorbed by the body and almost immediately passes into fat deposits in the stomach, sides, hips and buttocks.
Therefore, they include more fresh vegetables and fruits, cereals in your diet, drink sufficient amount of pure water, green tea or herbal decoction.For example, for the preparation of nutrition and, at the same time, delicious dishes, pumpkin, apples, buckwheat, bran, bulgur, kefir, honey in moderate quantities and other healthy products are absolutely suitable.
A sedentary lifestyle.
In the modern world, people spend more and more time on computer, home and work.Subulgery contributes to the deposition of fat in problematic areas.Therefore, to bring yourself in good physical condition, include in your lifestyle:
- Walks in the fresh air,
- run,
- Cycling
- skiing or
- riding
- Gymnastics classes at home or in the gym,
- Yoga exercises for weight loss, healthy spine and posture.
Genetic and metabolic processes
The heredity and speed of the body's metabolic processes also play an important role in the proportions of the shape and in the voltage of fat stocks.A certain amount of fat in the abdomen is normal, performing the function of protecting the organs of life.Only excessive obesity and very low metabolic rate are dangerous.Most people have a place to have a common over -consumption, unbalanced diet and an irregular lifestyle, very inactive.As a solution to this problem, home weight loss exercises and alternative methods, which we will further consider, are perfect.
Effective exercises for weight loss and sides
A complex of the most effective exercises for rapid weight loss will help to come in excellent condition.Remember that a good result will only be achieved by their regular use.The exercises are recommended to alternate with each other so that they perform a cluster daily for at least 10-20 minutes.
1. Duration of a wreath for weight loss
The wreath is also known as Hulahup and, perhaps, this is one of the fastest and most effective ways of weight loss.Rear wreaths are common plastic and massage.One and the other is effective.Special nozzles from the interior are added to the massage wreath, so that the volume of the abdomen, sides and waist decreases faster.But then it is recommended to use a massage hoop directly on the skin, without clothes under it.If you turn the wreath from the clothes, then the usual option is quite suitable, it is easy to buy it in the sports shop.It is recommended to twist the wreath in turn in both directions, ten minutes.
2. Swimming
This is one of the most powerful and useful ways of weight loss.Swimming not only eliminates extra pounds, but also enhances the muscles of the abdominal type, back, heart, hands and feet, develops the respiratory system and gives strength.Swimming is an excellent tool for treating the whole body.Of course, it is best to swim in a clean lake with natural water, but if it is not nearby, then swimming in the pool is also suitable.Don't forget to visit it with special glasses and a hat, as you have to shower before and after training.The maximum effect on weight loss and strengthening the abdominal muscles, sides, back, hips, buttocks and legs is achieved when swimming with fins.
3. Provide a type
If you do not want to swim, or not such an opportunity, then you can remove the stomach by lowering the type home or in a gym.
How to download the abdominal press correctly?
This exercise is easy to perform at home.
A).Lie on your back, your hands can be folded with your palms from the back of the head or simply stretch along the body.When you start to get involved, it is best to download the type alternately: for example, the first swings run up and down with the right foot 10-20 times, then with the left.The second leg can bend over the knee and press the body to use other muscle groups.The supply of the abdominal type, completely on the back - the lower abdomen is to a greater extent.If you lift the body - then the load goes to the top of the abdominal type.The higher the swings and the range of movements, the more the abdominal muscles, the sides, the legs and the buttocks are more processed.Making the swings at the same time with both legs, the load increases significantly and the result becomes more noticeable.The load must be moderate, after ranks that you must feel vigor, an increase in strength and a good muscle tone.So you have worked properly.
SI).Lie on a flat surface.Then lift the straight legs by about 30-35 degrees and hold for 7-30 seconds in this position.Down, take a break a little and take a few times.
4. Tap on the side muscles of the body
Regulation: Lying on the side, in a soft, dense mat for a gym or yoga.Make a hand on the top, the emphasis on the floor with your palm.Based on the second.The foot, which is on the floor, may be slightly bending to the knee for a better posture.The second leg, straightened, is performed with cribs on top, 10-25 times.At the same time as your colleague, you can lift the body, and then process more muscles.Similarly, do it with the other foot.
To increase the result, it is recommended to differentiate the swings:
- Not only with a straight foot on top, but also back - both side muscles of the thigh and rear, including buttocks, will be reinforced.
- Repeat the same swings with one leg bent on the knee: up and down, then back and back.Run both legs alternately.
5. Exercise - Bike
It's another exercise in the press, it can be just in bed, it wakes up in the morning.The "bike" is lied to: lift the body and lean in the hands bent on the elbows.Raise your feet by about 45-90 degrees and "pedals" in the air.Repeat spins with two feet 8-12 times.When the muscles of the type become stronger, they gradually increase the load.The lower the tilt angle, the higher the load and the effect of abdominal enhancement is more intense.
Home exercises for weight loss
In order to achieve a greater effect on muscle pumping and get rid of fat faster, you can include other exercises in the band.
6. Exercise - bar
Almost all muscle groups have been processed: hands, feet, hips, buttocks, belly, back, neck.Therefore, it is useful to exercise the "bar" for both men and women to form a thin body and strengthen the muscles.First with: Lie on a carpet for lessons, face down.
False socks and lift the body, resting in the hands of the brushes to the elbows.The body must be held parallel to the surface, the head is at the same level as the back.
Stir in such a few seconds of a few seconds to 1 minutes.From the habit, the body can start to shake - this is normal.If you are starting to get involved, you can reduce the time from 20 seconds and gradually increase the load.When the muscles become stronger, you can complicate the exercise of the bar by adding twist.In the elevated position, turn the body alternately to the sides: to the right and left.Weld for a while with each twist.
Yoga Yoga Exercise - Asanas
7. Exercise "Pump"
Permanently, the legs shoulder -space separately.The cups turn a little in - then the body weight is redirected from the heels to the front of the foot.Bend one hand and feel the biologically active spot on the ribs, about 20 cm under the armpit with your fingers.The other is to reduce and feel the baht on the side of the thigh, about 20 cm above the knee.In parts, the bat will be severe pain when pressed.
Then the "pump" exercise is performed - swinging the body to the right and left with an alternating rise and reducing the hands and hitting fingers at biologically active (bat).When the body leans to the right - the left hand is turned and beats with its fingers on the bat in the rib area, the right hand - under the bat on the knee on the side.The slope to the left - on the contrary, the hands change positions: the right - up, the left - down, beats on the leg.The "pump" exercise enhances the muscles of the sides, abdomen, back, hands.It contributes to the formation of the right posture so that the spine is actively involved on the slopes.
8. Asana "luke"
Lying on the stomach, take your feet, bend on your knees and grab the ankles.They then bent at the back so that the hands are stretched, the legs got up a little tall.You will take an attitude that looks like a bow for shooting.
To improve the result, you can do several swing in the stomach.After that, lower your feet, with your hands you can keep holding them from the ankles.Remove a little and repeat the exercise a few times.
The regular practice of Asana "Luke" enhances perfectly and pulls the stomach as well as very useful for the spine.This exercise is recommended for men and women as a daily or at least weekly practice.
Alternative ways to get rid of fat and sides
Those who do not want to run out of exercises can at all resort to weight loss tools.With all their diversity, these chapters are divided into external and internal use.
To get in, various biologically active additives are used - Nutritional supplements before use, it is best to consult a doctor, which means they are more suitable for you.
- Fat cells collapse,
- Contribute to normalizing metabolic processes,
- Plant extracts are used to help burn excess fat.
A person's poor help bring weight to normal without unnecessary efforts, but it is even better to achieve a maximum and steady effect in combination with physical activity.
9. Correction of underwear
Another effective and completely safe tool for weight loss without unnecessary effort is to adapt lins to the technology of active biocrystals based on nanochamia.This technology is a revolutionary in the field of underwear, at its base a unique development - cosmetics has been created.
Active biochemistry technology allows not only to get rid of unnecessary tumors and pounds, but also successfully combats cellulite, which is another key advantage of this method.In fact, there are not many means and ways to get rid of cellulite - this is quite difficult to eliminate the problem.
Lucky with nanocamica:
- Improves metabolic processes in tissues,
- Accelerates lymphatic drainage
- Makes the skin soft, uniform and hydrated,
- The "orange crust" is noticeably normalized and disappears,
- Comfortable for the body - there is no effect of sauna, bath or steam, such a washing machine does not rise the body, but it creates a comfortable dry heat.
- It corrects the shape - outward you look significantly weaker and more attractive.
- It reduces excess tumors to 10 cm in the perimeter of the waist and hips - according to the results of the research and numerous revisions of the fans of this brand.
Patent -patented high quality textile products, with a micro -valor -woven fabric in Nanoural, at this beginning of the action there are many fake, mainly from China.Therefore, if you really want to get the maximum and proven result.By the way, they are ideal for sports, enhancing the effect of weight loss exercises and sides.Also, very comfortable high waist underwear are very comfortable, which not only relieve extra pounds and cellulite, but also make the shape much thinner.
In this review, we tried to present you the most effective means of weight loss today.Everyone can choose the most optimal choice for themselves.
We wish you to be in excellent physical condition and look 100%!