Abdominal weight loss exercises and sides

Girldo girl dreams of a beautiful and exquisite figure.The most problematic areas are the abdomen 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 condition is their regular and conscious execution.

Rules for losing weight

There are some rules of proper weight loss.When they are observed, it is possible to achieve the burning of the adipose tissue and adjust the result.So you can't sit on the diet tough.It is necessary to gradually replace unnecessary products and replace them with useful:

• Replace sausages with boiled meat, better chicken;
• sweets - dried fruit;
• Cream - low low milk;
• Sweet cheese - natural curd;
• White bread is black or bread.

It is also worth:

• Reject mayonnaise, especially with a high fat content.100 g of the product contain ¼ parts of the necessary daily calories.You can replace the home -made mayonnaise.
• Limit the use of sugar.Take the habit of drinking tea or sugar -free coffee.It will be useful to refuse carbonated drinks.
• Fully abandon chips, chips, cracks, fast food.Potatoes about fat increase its calorie content by 7 times.Sunnings "in motion" will not satisfy hunger, but they will stay in the stomach with excess calories.

Food should be fully chewed, the usual parts decrease.Within 1.5 months it will last 2-5 kg.To achieve the result, get it a rule:

• Before you eat, eat raw vegetables.This is necessary for the proper functioning of the intestine, keeping the microflora and partial filling of the stomach before eating.
• Throughout the day, drink water without gas in small portions.30 minutes before meals, drink a glass of water.
• Breakfast with cereal.They will not only satisfy hunger for a long time, start the body after sleep, but will also help prevent fat deposits.
• You can't refuse dinner.It should be light, low calorie.Before going to bed, drink half a glass of kefir.
• To go to bed no later than 22:00, sleep duration should be 7-8 hours.

And the most important rule is sport.It is worth signing for fitness, move more.The simplest methods of movement:

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

These simple daily loads will help strengthen the buttocks of the buttocks and legs.Especially good are climbing ups.You can even run on the stairs up and down.

Exercises for the belly and sides

To give the picture an attractive look, you need to devote 30 minutes of gymnastics every day and change the group of classes every 6 months.The fastest weight loss occurs in the second phase of the menstrual cycle.During this period, they give a lot of physical activity to the body.And always alternate load on muscle groups.There are rules for losing weight at home:

• mandatory daily classes;
• Plan designed, using lessons - the Internet has a large selection online;
• a break between exercises no more than 30 seconds;
• 1 hour before charging and 2 hours as you cannot eat food.

Execution Rules: General Warm Heating, Execution, Hitch

First of all, you need to start with a warm.This will help prepare muscles for the next load, avoid damage during the lesson.The heat takes 7-10 minutes.Every exercise begins with the position of the feet at the shoulder width, hands - along the body:

• Tilts of the head to the right and left 20 times, then forward and back.
• Raise your hands, stand in your socks, reach up and take the starting position 15 times.
• The slope of the issue on the sides, 20 times.
• Tilt forward, trying to reach the left hand fingers of the right foot, then change your hand.10 repetitions.
• Circular movements with hands, 20-25 times forward and the same amount back.
• Squats with a flat spine, 25-30 times.
• Running in place or jumping for 3-4 minutes.

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

Press

1. Madhe made on the floor or a special bench for swinging the press.Lie on a flat surface, bending your feet to your knees, grab your hands in the lock behind your head.Make a body grow by 80-85 degrees.Inhale - raising and fixing for 7 seconds.In extraction, take the starting position.3 access.
2. Lie on your back, knees bent, and even your hands jump behind your head.Produce a body as if folding.At the same time, the arms and legs rise.Reach your feet with your hands on foot and for 3-6 seconds to adjust the position, then return to the starting position.3-4 access.
3. Lie on your back, arms along the body, pressed on the floor.Raise your legs 45 degrees.Adjust the position for 5-7 seconds.
4. The "bike" exercise is performed in 4 groups.Lie on your back, raise your feet at an angle of 45 degrees and alternately one or another leg in the body.In this case, the elbows decrease with the opposite knee.
5. This exercise can be performed right in the workplace or in front of the TV.In inspiration, draw in the stomach, keep your muscles for 8-12 seconds.Gradually rest.Repetition is 25-35 times.

General exercises for the abdomen

1. Tilts on the side.They are performed by the starting position: the legs are in the shoulder width, the back is flat, the hands lie along the body.For weighing in each hand, you can get dumbbells.When the inclination is performed, the hand (on the side of the slope is made) with a weighing agent slips down the foot.It has been performed 25 times in each direction of 4-5 approaches.
2. Will take a hula-hupe.Hoop rotates at least 20 minutes.When exposed to the abdominal muscles and subcutaneous fat, a deep massage occurs, which allows you to form a thin waist.Such a lesson is held daily.

Hip

1. Running in place.At the same time, try to lift your knees up, the thigh should be perpendicular to the body.Perform within 2-3 minutes with a repetition 3-4 times.
2. Deep meetings.The legs are wider than the shoulders, the legs parallel to one another, the rear is straight.Try to sit in an invisible chair.The rear at this time remains right.Perform 25-30 times in 2 approaches.
3. Foot breeding is performed on the floor.Stretch on one side, resting your elbow, elongated legs.Raise your leg even above.Perform 25-4 access 25 times on each leg.
4. Skakakkikh jumps will help strengthen the leg muscles, buttocks and back muscles.They are also good cardio load.Perform jumps for at least 5 minutes.

The most effective comprehensive exercises are:

1. Planck.It includes abdominal muscles, back, buttocks, hips, shoulders.It is necessary to rest on the elbows and fingertips on the floor, the back is flat, the muscles should be tense.In this position, try to keep the body for 1 minute.With a 30-second break, perform another 2-5 times.By performing the ribbon by pulling the knees to the chest, you can achieve faster burning of adipose tissue.
2. Raising the whole body.Exercise pumps the muscles of the buttocks, abdomen, legs and buttocks, burn fat.Starting position: lying on the back, legs bent on the knees, hands sit.In inspiration, lift the pelvis, the shoulders remain tightly printed on the floor.Adjust the position for 5 seconds.

Respiratory exercises for loss in weight of the abdomen and sides

The rules for execution

Performing respiratory gymnastics is an effective way to lose weight.Starting position: shoulder legs -the spine away, palms to rest on your knees, the eyesight is directed forward.

There are several basic opportunities for performing respiratory exercises:

• Take a deep breath.Take out with his mouth, try to release as much oxygen as possible, making your lips with a tube.
• Inhale harshly through the nose, extract with his mouth as you tighten the press.
• In inspiration, tighten your lips, hold your breath.Tilt the head to the chest and as much as possible to pull the stomach, while counting from 1 to 8. Then relax the muscles gradually, draw.

The following loads can also be used:

1. Lie on your back, bend your knees, relax.In inspiration, blow the stomach.In the extraction, pull it out, strain the press.Perform 15 times.
2. Lie on your back, extending your hands along the body.The breath is also 10-15 seconds.When breathing, draw your stomach and raise your feet 90 degrees.Holding your breath, pull the right legs into the body, helping with your hands.You will draw.Repeat 15 times.
3. Lie on your back, place your hands under the buttocks, run your feet.Take a breath often for about 10 seconds, then raise your feet at an angle of 45 degrees and make "scissors".Repetition - 15 times.
4. With his lean back against the wall.When breathing, rest against the wall, strain your abdominal muscles.Repeat 10 times.
5. Sit in a chair, the back is flat.By doing a deep breath and extraction, strain the abdominal muscles.Repeat 20 times.

An effective complex for the abdomen and sides:

1. Lotus.Sit on the floor in a water lily position.The breath is slow, deep, without sound.The lesson lasts 5 minutes.Then 5 minutes rest.After that, another 10 minutes of calm breathing and thoughts go through the sounds of music.
2. The frog sit on the floor crossing your feet.The hands are bent, the elbows lie on the knees.One hand is tightened in a fist, and the second grasps it.Inhale and alternately extract with his nose and mouth.It is performed within 15 minutes.
3. Wave.Lie on your back on the floor, stretch your hands along the body, the legs are bent on your knees, your feet stand on the floor.The left hand lies with the palm on the chest, and the right in the stomach.The suction, the chest rises and the stomach is pulled.In extraction - the opposite is true.Perform no more than 10 minutes.

We accelerate the result

To speed up the result, you can use conclusions.SO:

• The skin will be cleaned;
• Toxins and excess fluid will be removed;
• Blood circulation will improve;
• will speed up metabolism;
• Skin saturation with vitamins and minerals will occur;
• Elasticity and elasticity of the skin will increase;
• "Orange crust" will disappear.

Before wrapping, you need to take a bath and rub the skin well with a brush, you can use a scrub.Wipe with a soft towel.Punish the areas with problems with the prepared mixture.In a spiral, go back with a caught film.On top, place a terry robe to create a greenhouse effect.In this country to be 50-60 minutes.Then wash everything with warm water and apply a nourishing cream.The course consists of 15 procedures performed every other day.

Here are several types:

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

Looking at reviews, we can conclude that the classroom is very effective.Those who observe the diet perform respiratory and physical gymnastics, no doubt, manage to throw extra pounds.

How to adjust the effect achieved

By achieving the goal of reduce weight and reduce volumes, you cannot rest.It is necessary to further adhere to a balanced diet.Take the habit of walking and breathing as much chest as possible.And of course, don't forget about physical exercise.

Blitz advisers

It is worth consuming more cinnamon.It can be added to tea, kefir, meat, roasted with apples.Cinnamon accelerates metabolism and the body can lose 1 kg in a month.
SUI consumption causes rapid saturation.And red pepper - eliminates the body of excess moisture, and metabolism accelerates by 25%.This will help to get rid of another 2 kg.