Exercise for weight loss of abdomen and side

Every girl dreams of a beautiful and slim figure.The most problematic zone is the stomach and hips.Fat is stored in these places.To eliminate this problem, a balanced diet is required and, of course, physical activity.Using complex exercises, you can achieve weight loss, tighten muscles.The only condition is their normal and careful implementation.

Rules to lose weight

There are some rules of weight loss.When they are observed, it is possible to achieve the burning of adipose tissue and set the results.So you can't sit a diet significantly.It needs to gradually replace unnecessary products and replace them with usefulness:

• Replace the sausage with boiled meat, better chicken;
• sugar -gula -dried fruit;
• cream - low milk;
• Sweet cheese - natural cottage cheese;
• Black white bread or bread.

It is also worth:

• Reject mayonnaise, especially with high fat content.100 g of the product contains ¼ part of the daily calories required.You can replace home -made mayonnaise.
• Limit sugar consumption.Take a habit of drinking tea or sugar -free coffee.It will be useful to reject carbonated drinks.
• Completely leave fried potatoes, chips, crackers, fast food.Potatoes in conjunction with fat increase calorie content by 7 times.Sunnings "anywhere" will not satisfy hunger, but they will lie on the stomach with excessive calories.

Food should be chewed carefully, the usual parts are reduced.Within 1.5 months it will take 2-5 kg.To achieve the results, take the rules:

• Before eating, eat raw vegetables.This is necessary for proper bowel surgery, maintaining a microflora and filling part of the stomach before eating.
• Throughout the day, drink water without gas on a small portion.30 minutes before meals, drink a glass of water.
• Breakfast with cereals.They will not only satisfy hunger for a long time, launch the body after sleep, but also help prevent fat deposits.
• You can't push dinner.It should be light, low -calories.Before going to bed, drink half a glass of kefir.
• To sleep no later than 22:00, the sleep period must be 7-8 hours.

And the most important rules are sports.It's worth signing for fitness, moving more.The simplest method of movement:

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

This simple day -day load will help strengthen the muscles -the back and feet.Especially good is a growing climb.You can also walk up the stairs up and down.

Exercise for stomach and sides

To provide an interesting figure, you need to focus on 30 minutes of gymnastics and change the set of classes every 6 months.The fastest weight loss occurs in the second phase of the menstrual cycle.During this time, they provide a lot of physical activity to the body.And always replace the load on the muscle group.There are rules for weight loss at home:

• Daily class is compulsory;
• Plan drawn, use of lessons - on the internet there are quite a large option on the internet;
• rest between exercises no more than 30 seconds;
• 1 hour before charging and 2 hours after you can't eat food.

Implementation Rules: General Hot -P, Implementation, Hitch

First of all, you need to start warmly.This will help prepare the muscles for future loads, avoiding injuries during the lesson.Heating lasts for 7-10 minutes.Each exercise starts with a foot position on the shoulder width, hands - throughout the body:

• Tilt head to right and left 20 times, then forward and backwards.
• Raise your hands, stand on your socks, reach and take an early position, 15 times.
• Tilt case to side, 20 times.
• Tilt forward, trying to reach the left finger of the right toe, then change your hands.10 repetition.
• Round movement by hand, 20-25 times forward and the same amount returns.
• Squats with flat backs, 25-30 times.
• Walk in place or jump for 3-4 minutes.

Between taking a break of taking no more than 20-30 seconds.To get a flat stomach, there are various exercises.The training period is at least 40 minutes.Each exercise is done 15-20 times.

Training on newspaper

1. It is made on the floor or special bench to swing the newspaper.Lying on a flat surface, bending your feet on the knees, attach your hands into the lock behind your head.Make an increase in 80-85 degrees.Turn on - lift and set for 7 seconds.In breathing, take the starting position.3 Approach.
2. Lying on your back, knees are bent, even hands are thrown behind the head.Produces the body as if folding.At the same time, the arms and legs go up.Reach your feet with your hands on your feet and for 3-6 seconds to position, then return to the initial position.3-4 Approach.
3. Lying on your back, arms all over the body, pressed to the floor.Lift 45 degrees.Correct the position for 5-7 seconds.
4. "Bicycle" exercises are done in 4 sets.Lying on your back, lift your feet at a 45 degree angle and alternate one or the other to the body.In this case, the elbow is reduced with the opposite knee.
5. This exercise can be done right at work or in front of the TV.At inspiration, draw the stomach, hold the muscles for 8-12 seconds.On the breathing gradually, rest.The repetition is 25-35 times.

General training for the stomach

1. Leaning to the side.They are done from the initial position: the feet are shoulders, the back, the back is flat, the hands are extended throughout the body.For weight in every hand, you can take dumbbells.When the tendency is done, the hand (from the side where the tilt is made) with a heavy agent sliding down the foot.It is done 25 times in each 4-5 approach.
2. It will take hula-hupe.The loop rotates for at least 20 minutes.When exposed to the abdominal muscles and subcutaneous fat, a deep massage occurs, allowing you to form a thin waist.Such lessons are held daily.

Hip training

1. Run in place.At the same time, trying to lift his knees high, the thighs should be perpendicular to the body.Do it in 2-3 minutes with a repetition of 3-4 times.
2. Squats in.The feet are wider than the shoulders, the feet are parallel to each other, the back is straight.Try to sit on an invisible chair.Back at the moment is straight.Do 25-30 times in 2 approaches.
3. Foot reproduction is done on the floor.Lying to one side, resting your elbows, the feet extended.Raise your feet as high as possible.Take an approach 25-4 25 times on each foot.
4. Skakakkikh jumping will help strengthen the muscles of the legs, buttocks and lower back.They are also a good cardio load.Do a jump for at least 5 minutes.

The most effective comprehensive training is:

1. Planck.It involves the muscles of the abdomen, back, buttocks, hips, shoulders.It needs to depend on the elbows and the tips of the 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 30 seconds rest, do it again 2-5 times.Doing a bar with an alternative to the knee to the chest, you can achieve faster adipose tissue burning.
2. Increase the whole body.This exercise pumps the muscles -the back, stomach, legs and hips, burn fat.Starting position: lying on the back, the feet are bent on the knees, the hands are lowered.At inspiration, lift the pelvis, the shoulders are still pressed tightly to the floor.Fix the position for 5 seconds.

Respiratory exercises for the weight loss of the stomach and side

Rules for execution

Making gymnastics is an effective way to lose weight.Position begins: shoulder -width feet apart, palms to rest on the knees, the view is directed forward.

There are several basic options for breathing exercises:

• Breathe deeply.Remove it with his mouth, try to release as much oxygen, making the lips with the tube.
• Pull the nose through the nose, breathe with his mouth, while relieving the newspaper.
• On inspiration, tighten your lips, hold your breath.Tilt your 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, rest.In inspiration, expand your stomach.In breathing, drag it, tighten the newspaper.Do 15 times.
2. Lying on your back, extending your hands throughout the body.Breathe even 10-15 seconds.When taking a deep breath, draw your stomach and lift your feet 90 degrees.Hold your breath, pull your feet straight to the body, helping with your hands.You will breathe.Repeatedly 15 times.
3. Lying on your back, put your hands under your back, straightening your feet.Breathe for about 10 seconds, then lift your feet at a 45 degree angle and make "scissors".Repetition - 15 times.
4. With his back leaning against the wall.When taking a deep breath, rest on the wall, tension of the abdominal muscles.Repeat 10 times.
5. Sit on the chair, the back is flat.Breathe and deep breath, abdominal muscle tension.Repeat 20 times.

Effective complex for stomach and sides:

1. Lotus.Sitting on the floor in a lotus position.His breathing slowly, deep, without sound.The lesson lasts for 5 minutes.Then 5 minutes of rest.After that, another 10 minutes of calm breathing, and the thought turned to the sound of music.
2. Frog.Sit on the floor across your feet.The hands are bent, the elbows are on their knees.One hand was surrounded into a fist, and the second grabbed it.Attract and breathe alternately with his nose and mouth.It is done in 15 minutes.
3. Wave.Put your back on the floor, stretch your hands along the body, the feet bent on the knees, the feet stand on the floor.The left hand is located with the palm of the chest, and the right on the stomach.Simple, chest up, and stomach is pulled.In breathing - the opposite is true.Do no more than 10 minutes.

We speed up the results

To speed up the results, you can use wrap.So:

• the skin will be cleaned;
• excess toxins and fluids will be removed;
• Blood circulation will improve;
• will accelerate 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 shower and rub your skin well with a brush, you can use a scrub.Wipe with a soft towel.Punish the problem area with the mixture provided.In the circle, switch to cling film.Above, place a terry robe to make a green house impression.In this state it is 50-60 minutes.Then wash everything with warm water and apply a nutritious cream.This course consists of 15 procedures performed daily.

Here are some types:

• Wrap honey.Melt 3 tablespoons of honey in a water bath, bring to 36 degrees.Add orange oil and lemon oil for 2 drops.
• Wrap from green tea.3 teaspoons of green tea and pour hot water.Give 2-3 minutes.Add 2 drops of orange oil.
• Wrap the chocolate.250 g of cocoa pour 500 g of hot water.Let it cool to 40 degrees and apply it to the skin.

After seeing the reviews, we can conclude that classrooms are very effective.Those who watch the diet do respiratory and physical gymnastics, no doubt, successfully dropping extra pounds.

How to improve the effect achieved

After achieving the goal of losing weight and reducing the amount, you cannot rest.It is necessary to adhere to a balanced diet.Take the habit of walking and breathing as much as possible.And of course, don't forget about physical work.

Blitz's words

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