In order to lose weight, it is necessary not only to play proper nutrition, but also to play sports.As you know, in the abdominal cavity, the layer of fat is quickly formed and more difficult than in other parts of the body.But the permanent classes developed by fitness coaches will do their job.There are effective physical exercises for weight loss and parties.Only regular exercise will help you find beautiful shapes and get rid of excess fat.
What muscle pump should be done on the abdomen and hips to remove fat?
If you know which muscle groups are located in a certain part of the body, it will be easy to develop effective exercises for weight loss and losing sides.
Such muscles are located on the abdomen and sides:
- External oblique- passes from the lateral surface of the rib to the abdomen, working with angled and alternately;
- Inner inclination- Located under the external displacement muscle, participates in corners, inclinations;
- The transverse is deep- passes from the back to the rib to the stomach, participates in the spin;
- Straight- On both sides of the middle line along the abdomen, it helps to move the body forward.
General Rules for All Exercise
Regardless of who performs exercises for losing weight, belly, sides, hips, or other things - man, woman, girl, child or teenager - so they are effective, you have to follow such general rules:
- Training must be passed on an empty stomach when the body is relatively long without energy feeding.
- Physical.Abdominal and sides weight loss exercises are not performed with dumbbells and other weight agents, the load is carried out due to body movement.
- If you choose simple and easy weight loss exercises, it is advisable to get involved daily at the same time.
- The number of repetitions from the set of exercises should be gradually increased.
- Usually, after the lesson, little fatigue is felt - simple and light domestic exercises for weight loss and the sides also form muscles, which proves their effectiveness.
Note!It is enough to exercise 3-5 times a week, but daily classes will give more efficiency.The optimal number of movements for each exercise is 25-30.It is advisable to repeat them at least 3 times, to take small breaks for relaxation.
A complex of physical exercise for weight loss and parties
What are the most effective exercises for weight and parties?The complex consists of 10 physical exercise designed to perform the house, though you can do 3-5 exercises from the complex for the first time.They are simple and lightweight, do not require the use of simulators, suitable for people without special physical exercise.To better understand the performance techniques, their performance scheme can be downloaded to the computer or watching video online.
Note!Fitness coaches recommend doing this morning, which helps not only reduce weight but also rapid waking up.
Prior to each exercise, it is recommended to have a 5-minute warming.Its purpose is to prepare muscles for the next burden.Warm -finished, you can use the simplest exercises, such as walking on site, inclinations, etc.
Major rise
Exercise is carried out as follows:
- Sit on your back, place your feet on your knees, place your shoulders on your width.Hands on your head.
- Raise the pelvis, crush it from the floor, as high as possible, socks.
- Reduce for a few seconds and pour on the pelvic floor.
Note!When performing this exercise, you do not need to raise your hands with the pelvis.
"Scissors"
"Scissors" - one of the best exercises for weight loss not only from the abdomen and the sides, as well as on the legs:
- Stand on your back, stretch your hands along the body.
- Raise both legs so that they form the floor by about 45 degrees.Put them on different levels (one above the other).
- Perform the movement in the air, like a scissors.
"Loco-Colo"
This exercise is carried out as follows:
- Stand on your back, his legs on his knees.His hands bent over his elbow.
- Tighten the left and right elbow on the opposite knee.
Exercise can be performed until the muscles are tired.
Trick
Such an exercise will help to get rid of the fat on the shoulders, but is also used to lose weight.It is executed:
- The legs are wider than shoulders, elbows bent.The body is half in the square.The hands are closed behind, the back is straight.
- Press the muscles stretching and his abdomen in the interior, slowly to move the body to the left and the right.
Initially, the inclinations are performed slowly, but gradually the speed increases at the optimal level.
Simple exercises for the weight loss of the abdomen and sides are given above.Even a child will be easily mastered, let alone an adult who has a minimum level of physical exercise.
"Planck" and "Half"
It is a little more difficult to perform "bar" and "half of the bar", though these exercises are quite effective and are used not only for losing the weight of the abdomen and sides, but also for the enhancement of the spinal cord.From the pictures you can easily learn how to make them.
"Half Planning"
To perform this exercise, you have to do the following:
- Stand on all four in the "dog" posture.The palms and elbows rest against the floor.The gaze is directed.
- Make up belly and slowly raise your body to the back.Leaver for 30 seconds.
- Return to the initial state.
"Mobile Bar"
Exercise "Planck" is much more difficult than "half bar".Despite its obvious simplicity, it is quite difficult to do because it is a great load on the back muscles.
- You have to stand in a regular "bar", rest on the floor and feet socks.The corpse is held directly, in the back flat.
- Take the body at maximum height.Ideally, it turns out to be a hill, from the top of which is the buttocks.
- Then go back to the original position.
Note!Regular bar has high efficiency.According to experts, it is enough for beginners to survive in such posture for just a few seconds, gradually increasing.If there is pain in the back of the lessons, it should be stopped immediately.
"JOGIC" rotate
You can use the hulahup training process, which is also a great way to lose weight.During rotation, the hoop strengthens the abdominal muscles, removes fat on the sides, strengthens the press.As a result, the athlete acquires a weak and toned body without the sign of cellulite.
Studies have identified 3 most effective exercises to lose abdominal weight and a hoop.They can be performed separately or in one complex.
Note!Before starting a hoop, you need to learn how to move it to the stomach in a standard way.
The hoop in this way will be required to rotate the following:
- Take the starting position: evenly stand, legs together.
- The elbow hands are closed with head.
- Deviation of hulahup, performing smooth circular pelvis.To remove, draw the stomach, with inspiration - relax the press muscles.
"Rotation of planets"
This method of hoop rotation is more difficult than the previous one.You have to perform such a sequence of actions:
- The legs are far from the shoulder width, on top of the hands, but are not connected to the castle.
- Turn the hulahup, gradually turning the body around the axis in the direction of the hoop rotation.
The hoop rotation with slopes
Only physically difficult people can perform these exercises as it requires diligence:
- The legs are on the shoulder width, the hands are locked in the lock, straight, in front of the chest.
- One leg slightly knee to the knee, wrapping it around the body and turning the body into that direction.Deviation Hoop.
- Change your leg and replace the hulahup again.
Breathing exercises for weight loss and abdomen
In addition to physical, breathing exercises are used to lose abdominal weight and the parties that can be performed.There are 2 types of technology: bodyflex and oxygen.
Bodyflex
The first technique is designed to enrich oxygen in areas where you need to get rid of excess fat.To do this, you need to remove it with a deep breath, then a sharp exhalation and breathe for 10 seconds.It is recommended to perform a simple exercise during breathing.
Oxidizing
Oxycise techniques do not mean sharp exhaustion.They have been replaced by short "pre -wide".It is necessary to inhale deeply, then make 3 small "heads", remove deeply and perform the "solution" three times.Thanks to oxycis techniques, abdominal muscles work.
It is always easy to stay quite easy if you keep proper nutrition and combine it with physical effort.Regular training will help to get rid of fat deposits on the abdomen and even the sides.The waist will become thinner, tighten the stomach, and the press is solid.