It only happens when talking about training to lose weight, people often mean exercises aimed at the abdomen.It is easy to understand, the abdomen and the sides sagging are a clear indicator of excess weight.But do not forget, the human body is a single creature and cannot burn fat in one place, and in another place does not touch it.
When you practice and reach the moment when the fat begins to oxidize, it makes it evenly throughout the body.This means that if you train your abdominal muscles diligently, this does not mean that you only burn fat on the stomach.The plus point is that if you know which exercises to do it accurately to not only promote fat, but also tone muscles, then this melody will easily remove a few centimeters from your sides.
How to quickly remove the stomach and sides
In fact, the goal of Gyrosigma training is absolutely not burning as much fat as possible in a lesson, but to offer a strong promotion for activating all the energy stored.And energy is only in the form of fat and stock.
You need to make muscles work well, because they are one of the main consumers of energy.The more they work in the exercises, the longer they will recover after them.You will complete the training, and your body will continue to use fat to recover.This is the secret of appropriate training.
Therefore, it will not be entirely true when suggesting only one exercise aimed at a specific area.A circular training will be much more effective.To use more muscles, but to pay a little more attention to the problematic areas.
If you are ready to work with yourself, let me give you an option for such a training course.She is not complicated.If you need a quick result, then spend it daily for two weeks and you are guaranteed to take 7-10 kg.
The main condition for the result is to conduct training in the evening (an hour after dinner) and then nothing.Just drink water.This is necessary for the body to continue burning fat and not using energy from food after exercise.
Complex for a beautiful waistline
We do these exercises in the order they are described.For each exercise, we perform 4 sets of 12-15 repeats.
Important!Rest between repetition no more than a minute!Rest between exercises 3-4 minutes
Classic attacks
Perfect download the back biceps of the thigh, return the muscle to the legs
Stand upright, hold your back evenly, put your hand on the waist.Maximum step forward with your right foot, go to it and sit down at an angle of 90 degrees, then return to the starting position.Make the number of repetitions needed for each one, then repeat the same with your left foot.
No need to replace the lungs first with the right, then with the left leg- this creates a dangerous load on the spine.
If the exercise seems too easy, choose the bottles of plastic flooring water.
Sumo Style Squats
Best exercises to train buttocks at home
Your foot is as wide as shown in the picture.Rotate your feet to facilitate lower position.Hands in front of you (can be extended to balance) and sit down as deep as possible.Then we returned to its original position.
For complications, you can also use a bottle of plastic water, but there are five people.
Press exercises
No matter how many different options to exercise to train the press that you know, only the classic twist will make the press's muscles work.
Take on the position of lying up.Bow at the knee at a 90 -degree angle, and put your hand behind your head.The signs of the newspaper began to tear the shoulders from the floor, making the twisted in the case.At the beginning of the exercise, pause for 1-2 seconds and then return to the original position.
When performing twisted, try to lift your body exclusively due to the efforts of the newspapers - without being shocked and the help of the hand.When doing the exercise, do not try to touch your knee with your head - just tear the shoulder blades from the floor.Be sure to try to withstand a short stop at the beginning of the exercise - this significantly increases its effectiveness.For more convenience, you can set foot on the sofa so that they are parallel to the floor.
Hypotension
An indispensable exercise to improve posture by training the muscles of the spine.You get a reward for tight buttocks and good loads for the muscles of the hips.
Lie down on your stomach.Place your hand in front of you, hold them straight.Keep your foot together.Take a breath and raise your hands and feet as higher as possible.Located on the top 2-3 seconds.Back when exhaling.
Push -up -ups
We will return the melody of the muscles of the hand.Do not be afraid, you never pump your hands up.Even if you want.But to make your hands strong, but beautiful, you can do it.And we only need a chair.
Turn your back in the chair, sit down and place your arm (shoulder width) along the sides of the chair.According to inspiration, began to slow down slowly, bend the elbows.Lower your fifth point to the position when the shoulder does not become parallel to the floor (the first time this exercise, it will be quite difficult to sink quite low. Starting with a depth of comfort).Keep your elbows straight and do not dilute them a lot on both sides.After reaching the bottom, only use the power of the three head muscles, pushing his body up, lifting himself (by exhaling) to its original position.The exercise seems simple in doing it, but you need to practice a bit to make it really true and feel that the muscles need to work.
Exercise "No button".We make the stomach flat
But this exercise will make you work well to do the muscular work of the abdomen, hidden under the press and cannot be seen outside.But it was she who was responsible for maintaining internal organs and did not allow them to stick.And "vacuum" is the only muscle training exercise
You can do vacuum not only during the training process, but in any free minute.You can sit.You can stand.But especially lying down.
To do the exercise, lie on your back, bend your legs on your knees, relax the whole body.This is the starting position.Then perform a strong exhalation, and draw the stomach as much as possible.After pulling the stomach, hold it in this position, breathing a bit.Do exercises two to three times in a row.At each next training course, gradually increasing the time from 15 seconds to a minute.
This training will take about 40 minutes.If you have a exercise bike, treadmill or ellipsoid at home, you can exercise for 20-30 minutes.
Good luck on your way to your dreams!