An effective set of exercises to lose weight in the abdomen and side.

Losing weight for many people is a difficult task that requires a huge cost of time and strong strength.However, for almost all weight loss, weight loss in the abdomen is the biggest difficulty.When a person lost weight successfully, fat seemed to go from anywhere, but not from the two sides.Considering the exercises will help remove the stomach at home.

Can quickly remove excess weight from the abdomen and the two sides at home?

It seems that some people who lose weight at home are an impossible task, need to attract many experts: nutrition experts, coaches, manpower;Buy expensive food courses and training plans.In fact, if the problem is not in any disease, you can only lose weight by your own efforts and use the knowledge we will provide for you today.To effectively lose weight at home, to form a tight and flat abdomen, the best choice will be a combination of aerobic and anaerobic load, which is needed to replace strength and cardiovascular training.In addition, 1-2 times a week, meaningful when the purpose of pumping abdominal muscles.Therefore, training at home with the purpose of losing weight will look like this:

• 2 times a week of Cardio training
• 2 times a week of power training
• 1-2 times a week of press pump (separate or in a complex of both strength and cardio training)

And which type of exercise is included in these types of training and how to do them, we will describe more details.

Complex effectiveness of exercise to lose weight and sides

Start with the press of the press.There are many exercises to pump abdominal muscles.Some believe that some exercises are more effective than other exercises, but in fact, even familiar and long exercises give good results if you do them regularly and observe proper techniques.

Technique of twisted exercises

Repeat 20 matches25 times.3-4 approach will be enough.The increase in the body on the back (for women and men) to increase the case is a great exercise to develop and enhance the rectum muscles of the press.Technical exercises:

1. We lie on your back.
2. We bent our knees and put the shoulders on the width.The foot does not need to be torn from the floor during exercise (this often happens, because the legs act as a counterweight and try to help), so you can fix them immediately: slide under the sofa, ask someone to hold, etc.
3. We put our hands behind the head or cross the chest.If you are a newcomer, your hand may be extended behind your head and when you climb ahead.
4. Please note: You do not need to press on the head or neck by hand.
5. The back is pressed tightly to the surface.Minimize the natural deviation on the lower back.
6. Take a deep breath and exhale with a lifting ring.
7. At the top, you should exhale as much as possible, tighten the press's muscles and linger for 2-3 seconds.
8. After that, in inspiration, we went down and relaxed.

Need to repeat 15 times 20, 3-4 approach is sufficient.Of course, the press muscles quickly adapt to any load, and this exercise must be done in combination with other muscles or periodically replaced.Of course, for beginners, this exercise represents some difficulties, so you can replace it with some simple options.

Lifting legs (suitable for warm)

For example, twisting or lifting of the case may be alternating with lifting legs.This exercise allows you to pump the lower part of Abdominis rectum.All foot lifting exercises will always be more difficult for the press rather than twisting or lifting the upper body of the body technique:

1. We lie on your back.The leg is expanded.Hand along the case.
2. When lifting his legs, very often, he tries to regain it, to minimize this phenomenon, put your hand under your butt and keep them there in the whole exercise.
3. We took a deep breath and when we breathed out, we tore our feet from the floor.
4. We lifted our feet perpendicular to the floor, holding this position for a few seconds and starting slowly, feeling the muscles of our abdomen, lowering our legs.
5. At the lower point, do not touch the surface to load unchanged.

For a beginner, such a method seems quite complicated, so it is reasonable to perform an hour lifting force of the legs.With exhalation, lift one foot to an angle of 45-60 degrees, linger and slowly lower it.When the first stage touches the floor, you can lift the second.Do not confuse this exercise with the opposite.When lifting the foot, as we describe above, we complete the exercise with the perpendicular position of the foot on the floor.In the opposite twist at the top point, it is necessary to tear the buttocks from the floor and the wind below.

Exercise for the press "Lokot-kolon"

There are two options for this exercise in the area of the studies: the rectum and skewer muscles of the press.As well as some options with different difficulties.Technical exercises:

1. We lie on your back.
2. We took our hand behind the head.
3. Pins can be in one of the four positions: bent on the knee and stand on the floor or long slender to lie on the floor (light);lying on a hill (light);Or they can be kept in the air (complex).
4. The purpose of this exercise is to the knee with the elbow.
5. We simultaneously twisted both the shell and legs, which means we try to connect them in the middle.
6. If we work with straight muscles, then our task is to touch both elbows of both knees
7. Exercise for the rectum muscles of the press
8. If we want to find skewers, then we should contact the opposite elbow and knee.
9. When we find the skewers and gears of the press, we need to touch the opposite elbow and knee
10. If the foot is on the hill, we will make a greater change to drive the upper part of the body, the lower part is fixed, so the exercise is light and suitable for beginners.
11. In addition, a light option is when you raise your legs and place them on the floor again.
12. The most difficult option is when your legs are twisted with the body, which means you pull them for you, and then stretch them, but do not touch the floor with your feet.

The number of repetitions from 15 to 25, 3-4 approach will be enough.

Bar - Classic and side

Exercise Thanh, according to research, is one of the ten best journalism exercises. Moreover, for the oblique abdominal muscles, it shows it most effectively.There are many options for Thanh.We will consider two classic species - this is a classic and side.Both of these exercises can be done in dynamics.For example, tighten your feet into the chest, raise your hands, feet, dance, etc.

Classic bar.The bar can be done in the three simplest ways to the most difficult:

• On the hand out.Starting from reaching out is a great choice for beginners
• On the forearm.In the bar on the elbow, keeping the body a little more straight, so it is better to find the devices in the bar on the hand.
• On the palm (Dandasan conversation).This posture is borrowed from yoga.This is a complex option, not always accurate

Technical exercises:

1. We lay down on the stomach.This is the starting position that you need to stand in the position of the bar.But if it is very difficult for you, you can immediately stand in the bar from a convenient location.
2. Leged legs.
3. Put your foot on the socks.The closer the leg, the harder it is to do the exercise.
4. We rely on your elbows or in the palm of your hand.
5. We take a breath and tighten with a breathing out of the necessary bar option.
6. In this position, you need to stay from 20 seconds to a few minutes.It all depends on your preparation.
7. It is important to monitor the body.Regardless of the bar you are standing, the whole body should be an even line: the stomach is tightened, the pelvis is not filled and lifted, the back is straight, the neck is relaxed.
8. Do not forget to breathe.The breath should be and calm.At least this must be strived.

Bar

This exercise can also be done:

• On an arm spread out.The bar above a wide arm
• On the forearm.The bar is on the elbow

Technical exercises:

1. Lie down.
2. A more complicated option is when one leg is on the other leg, but this method seems very difficult for beginners, so you can set foot nearby.
3. We stood on his elbows or on his arms, helping ourselves with two.
4. Take a breath and tear your body from the floor with exhalation.You only have to hold your legs (or two) and the support hands: the whole case, nor the pelvis, nor the foot contact with the floor.
5. You also need to make sure that the body is a straight line.
6. Supporting hands should be completely under the shoulder.
7. We linger this position in the necessary time - also from 20 seconds to a few minutes - and change the side.

Bar's exercises began to be done with a minimum time possible and each time they increase time, another 5-10 seconds.So, if you do this exercise regularly, then in a month, you will easily achieve a few minutes.The abdominal muscles quickly get used to the loads, so you need to try to include different options for exercises, replace and replace them in training, then you can achieve higher efficiency.

Cardio improved is made to lose weight

Cardiovascular exercise is a complexity of exercises or exercises, in which our bodies require a large amount of oxygen, so the heart rate and breathing are increased.The cardiovascular load is training very well the cardiovascular system, and also helps to lose weight effectively.Download cardio includes:

• running
• Jump
• Bicycle bike or exercise
• Run
• Dance and exercises with different dance (star, girds, crying with dance, etc.)
• skiing
• Different active sports games

At home, you can also perform some types of activity and use to lose weight.

Bracket

Jumping with a string is one of the most affordable cardio and is also one of the most effective types.In an intensive training hour, you can burn from 600 to 1000 kcal.The number of calories burned depends on the preparation, weight, age and some other factors.Dance technique.This exercise is not particularly difficult, because perhaps everything is familiar to it since childhood.However, our nuances we want to note.

1. The length of the rope should be convenient for you, otherwise a successful training course will not work.If you stand in the middle of the wire, then its handle will reach your chest.
2. We took a jump rope, grabbed the hand from the hips about 20 cm and started to rotate.
3. Hands should be completely involved in work, and not just a brush, otherwise you will eat too much them very quickly.
4. We jumped into the socks, not on the heel.
5. Choose convenient turbocharged shoes or shock coating, and better, and because it will protect the health of your joints.

If you dance regularly - every day, every day, it will be 15-20 minutes to maintain a good shape.Also, you can test with different jump options.This will not only diversify training, but also make it more intense.We recommend watching a video with different exercises on the wire.

Run in the position of the house

Running serves as a great option for cardiovascular load, helps to related to all muscles of the body at work, but for one reason or another, running on the road is impossible.In this case, you can try running in a place that is easy to perform at home.Running on the spot can become an similarity of the streets or on the way, if you work at a high -intensity speed, such a training course has many advantages:

• It doesn't matter in the season and weather conditions
• No need to choose and buy special clothes
• Less chances of being injured

In one word, you can do anywhere and anywhere.But, of course, there is a very uncomfortable disadvantage - running in the spot in some aspects is ineffective if you compare it with running on the road along the cross terrain.Why?

• There is no horizontal motion
• There is no resistance to weather conditions
• There is no natural change in the landscape (elevator, descendant, stone surface, sand, etc.)

And for many people, this lesson will be quite boring.It is difficult to run on the spot for 20-25 minutes.

How to solve these two problems?How to run in place a more effective and interesting career?You can use music or TV to distract, will diversify the training.You can not only watch your favorite series, but also record 200-300 kcal per series.To perform an intensive training course, you should alternate different running options: with slow speed, at maximum speed, lift his knee up, pull a knee on the chest, etc., change the load continuously will not allow the body to adapt and work in economical mode.

Training on a exercise bike

Exercise bikes are present in each gym, and it is also often purchased for homework.First, it is small, you can choose an emulator even for a small apartment;Second, it has an affordable price.Many people want to lose weight have a question: What is more effective - running or a exercise bike.It depends on a variety of parameters: the initial weight of age, age, physical training level, the load level of the emulation process or running conditions, intensity.But in one way or another, there is an idea that running is much superior to fat on bicycles or exercise bikes.If you maintain the speed of about 30 km/h on the emulator, you can spend about 800 kcal, which may be equivalent to an hour of jogging.To achieve good results in weight loss, especially when it comes to abdominal problems, you need to be patient.It often happens that a person eats properly and often participates, losing weight, but the stomach leaves slowly.This is sometimes due to the fact that the internal fat accumulates there (unlike under the skin, it is deeper and wrapped in internal organs), and is not easy to eliminate it.However, this is not impossible, even though you have to spend some time and effort.