Exercises for weight loss of abdomen and sides

Every girl dreams of a beautiful and slim figure.The most problematic zones are belly and hips.Fat is deposited in these places.To eliminate the problem, a balanced diet is necessary and, of course, physical activity.Using complex exercises, you can achieve weight loss, tighten the muscles.The only prerequisite is their regular and conscientious execution.

Rules for weight loss

There are several rules for proper weight loss.When observed, it is possible to achieve the burning of adipose tissue and correct the effect.So you can't sit on a diet abruptly.It is necessary to gradually replace unnecessary products and replace them with useful:

• Replace the sausages with boiled meat, better chicken.
• Sweet - dried fruits.
• Cream - low -lit milk;
• Sweet cheese - natural cottage cheese;
• White bread is black or bread.

It also deserves:

• Mayonnaise is rejected, especially with a high fat content.100 g of the product contains ¼ part of the necessary daily calories.You can replace the house -by constructing mayonnaise.
• Limit the use of sugar.Take the habit of drinking tea or sugar -free coffee.It will be useful to deny carbonated drinks.
• Full fried potatoes, chips, crackers, fast food.Potatoes in combination with fat increase the calorie content by 7 times.Sunnings "on the go" will not satisfy hunger, but will be in the stomach with excessive calories.

Foods must be thoroughly plagued, the usual sections are reduced.Within 1.5 months it will take 2-5 kg.To achieve the result, take a rule:

• Before eating, eat raw vegetables.This is essential for the proper functioning of the intestines, maintaining the microflora and partially filling the stomach before meals.
• Throughout the day, drink gas -free water in small portions.30 minutes before meals, drink a glass of water.
• Breakfast with cereals.They will not only satisfy hunger for a long time, start the body after bedtime, but also help prevent fat stocks.
• You can't deny dinner.It should be lightweight, low -lamp.Before you go to bed, drink half a glass of kefir.
• To go to bed no later than 22:00, sleep duration must be 7-8 hours.

And the most important rule is sport.It is worth signing for a gym, moving more.The simplest methods of motion:

• Walk as much as possible.If time allows, then part of the way to work on foot.
• If possible, abandon the lift.
• In the evening, after work, to organize running 3-4 times a week.

These simple daily loads will help enhance the muscles of buttocks and legs.In particular, climbing is.You can even run on the stairs up and down.

Abdomen and sides exercises

To give the shape an attractive look, you need to devote 30 minutes of exercise daily and change the total classes every 6 months.The faster weight loss occurs in the second phase of the menstrual cycle.During this time, they give a lot of physical activity to the body.And the load is always alternated in the muscle groups.There are rules for weight loss at home:

• compulsory daily classes;
• The plan designed, the use of courses - there is a pretty big internet on the internet.
• a break between exercises no more than 30 seconds.
• 1 hour before charging and 2 hours as you can't eat food.

Rules of Run: Generally hot -up, execution, hitch

First of all, you have to start with a hot -up.This will help prepare the muscles for the upcoming load, avoid injuries during the lesson.The warm-up takes 7-10 minutes.Each exercise begins with the position of the feet on the width of the shoulder, the hands - along the body:

• The slopes of the head to the right and left 20 times, then forward and backwards.
• Raise your hands, stand on your socks, get and take the original position, 15 times.
• Tilt of the case on the sides, 20 times.
• Turn forward, trying to reach the fingers of the left hand of the right foot, then change your hand.10 repetitions.
• Circular motions with hands, 20-25 times in front and the same amount behind.
• End up with a flat back, 25-30 times.
• Running in place or jumps for 3-4 minutes.

Between the exercises they perform breaks no more than 20-30 seconds.To get a flat belly, there is a whole range of exercises.The training duration is at least 40 minutes.Each exercise is performed 15-20 times.

Exercises in the press

1. It is made on the floor or a special bench for swinging the type.Lie on a flat surface, bending your feet on the knees, tighten your hands in the lock behind your head.Make a body rise by 80-85 degrees.Inhale - lifting and stabilizing for 7 seconds.During exhalation, take the original position.3 approach.
2. Lie on your back, your knees bent, and even the hands are thrown behind the head.They produce a body as if folding.At the same time, hands and legs go up.Take care of your feet with your hands on your feet and for 3-6 seconds to correct the position, then return to the original position.3-4 approaches.
3. Lie on your back, hands along the body are pressed on the floor.Lift the legs 45 degrees.Correct position for 5-7 seconds.
4. The "bike" exercise is performed in 4 sets.Lie on your back, lift your feet at an angle of 45 degrees and alternatively one or the other foot in the body.In this case, the elbows are reduced by the opposite knee.
5. This exercise can be executed exactly in the workplace or in front of the TV.With inspiration, pull in the stomach, hold the muscles for 8-12 seconds.In exhalation, gradually relax.The repetition is 25-35 times.

General exercises for the abdomen

1. Leans to the side.They are executed from the original position: the legs are shoulder -divided, the back is flat, the hands extend along the body.To set up in each hand, you can get dumbbells.When the slope is performed, the hand (on the side of which the slope) with a weighing factor slips under the leg.It is performed 25 times in each direction of 4-5 approaches.
2. You will need a hula-hupe.The wreath rotates at least 20 minutes.When exposed to abdominal muscles and subcutaneous fat, a deep massage occurs, which allows you to form a thin waist.Such a lesson takes place daily.

Hip exercises

1. Runs in place.At the same time, try to lift his knees high, the thigh must be perpendicular to the body.Run within 2-3 minutes with a repetition 3-4 times.
2. Deep occupations.The legs are wider than the shoulders, the legs in parallel, the back is straight.Try to sit on an invisible chair.The back now remains straight.Run 25-30 times in 2 approaches.
3. Foot reproduction is performed on the floor.Lie on one side, supporting your elbow, your legs expanded.Lift the uniform foot as high as possible.Run 25-4 approaches 25 times on each foot.
4. Skakakkikh jumps will help enhance the muscles of the feet, buttocks and the lower back.It is also a good load of heart.Run jumps for at least 5 minutes.

The most effective integrated exercises are:

1. Plan.It includes the muscles of the abdomen, back, buttocks, hips, shoulders.It is necessary to rely on elbows and fingers on the floor, the back is flat, the muscles should be tense.In this position, try to hold the body for 1 minute.With a break of 30 seconds, perform another 2-5 times.Running the rod with alternative knees on the chest, you can achieve faster burning of adipose tissue.
2. Increasing the whole body.Exercise draws the muscles of buttocks, belly, legs and hips, burning fat.Starting position: lying on the back, the legs bent on the knees, the hands are reduced.During inspiration, lift the pelvis, the shoulders remain tightly pressed on the floor.Correct position for 5 seconds.

Respiratory exercises for weight loss of abdomen and sides

Execution rules

Performing gym breathing is an effective way to lose weight.Starting position: Foots shoulder -space separately, palms to rest above the knees, the look is directed forward.

There are several basic options for breathing exercises:

• Breathe deeply.Exhale with his mouth, try to release as much oxygen as possible, making the lips with a tube.
• Inhale abruptly through the nose, exhale with his mouth while stretching the type.
• Inspired, tighten your lips, keep your breath.Turn the head to the chest and as much as possible to drag the stomach while counting from 1 to 8. Then gradually relax the muscles, exhale.

The following loads can also be used:

1. Lie on your back, bend your knees, relax.In inspiration, inflate the stomach.In exhalation, drain it, drain the press.Run 15 times.
2. Lie on your back, extending your hands along the body.Breathing is still 10-15 seconds.When you take a breath, pull a stomach and lift your feet 90 degrees.By holding your breath, pull the straight legs to the body, helping with your hands.You will exhale.Repeated 15 times.
3. Lie on your back, put your hands under the buttocks, straighten your legs.Breathe frequently for about 10 seconds, then lift your feet at an angle of 45 degrees and make the "scissors".Repeat - 15 times.
4. With his back he leans on the wall.When you take a breath, rest on the wall, turn the abdominal muscles.Repeat 10 times.
5. Sit on a chair, the back is flat.By making deep breaths and exhalation, drain the abdominal muscles.Repeat 20 times.

An effective cluster for belly and sides:

1. Lotus.Sit on the floor in lotus position.Breathing is slow, deep, sound.The course takes 5 minutes.Then 5 minutes of rest.After that, another 10 minutes of calm breathing, and the thoughts turn into the sounds of music.
2. Frog.Sit on the floor crossing your feet.The hands are bent, the elbows are on their knees.One hand is tightened in a fist and the second grabs it.Inhale and exhale alternately with his nose and mouth.Performed within 15 minutes.
3. Wave.Lie back on the floor, stretch your hands along the body, the legs are bent on the knees, the legs stand on the floor.The left hand lies in the palm on the chest and right in the stomach.Inhalation, chest increases and the stomach pulls.In exhalation - the opposite is true.Run no more than 10 minutes.

We accelerate the result

To accelerate the result, you can use wrapper.So:

• The skin will be cleaned.
• Toxins and excess liquid will be removed.
• Blood circulation will improve.
• will accelerate metabolism.
• Skin saturation will occur with vitamins and minerals.
• The elasticity and elasticity of the skin will increase.
• The "orange crust" will disappear.

Before wrapping, you must swim and rub the skin well with a brush, you can use a rubbing.Wipe with a soft towel.Punish the problematic areas with the prepared mixture.In a spiral, turn with an attachment tape.At the top, put in a Robe Terry to create a greenhouse effect.In this situation to be 50-60 minutes.Then rinse everything with warm water and apply a nutritious cream.The course consists of 15 processes performed every other day.

Here are some types:

• Honey.Melt 3 tablespoons of honey in a water bath, bring 36 degrees.Add orange and lemon essential oil for 2 drops.
• Wrap from green tea.3 tablespoons of green tea and pour warm water.Insist 2-3 minutes.Add 2 drops of orange oil.
• Chocolate wrapper.250 g of cocoa throw 500 g of hot water.Let it cool for up to 40 degrees and apply to the skin.

Having seen comments, we can conclude that class classes is very effective.Those who observe the diet perform respiratory and natural exercise, undoubtedly, manage to pour extra pounds.

How to correct the successful result

Having achieved the goal of reducing weight and reducing tumors, you cannot relax.It is necessary to further adhere to a balanced diet.Take the habit of walking and breathing the chest as much as possible.And of course, don't forget physical activity.

T -shirts

It is worth consuming more cinnamon.It can be added to tea, text, meat, roasted with apples.Cinnamon accelerates metabolism and the body can lose 1 pounds in a month.
Sui consumption causes rapid saturation.And Red Pepper - eliminates the body of excessive humidity and metabolism accelerates by 25%.This will help get rid of another 2 pounds.