Losing weight is required not only for proper nutrition but also for sports.As you know, the fat layer in the abdomen develops rapidly and is harder to burn than in other parts of the body.But durable classes developed by fitness coaches do their job.There are effective physical exercises for weight loss and pages.Only regular workouts will help you find beautiful shapes and get rid of excess fats.
What muscles should you pump to get rid of the fat of the stomach and hips?
If you know which muscle groups are found in some part of the body, it will be easy to make effective exercises to lose weight and lose weight.
Such muscles are located on the stomach and on the side:
- Exterior- moves from the side surface of the rib to the abdomen, it operates with tilt and rounds;
- Inner oblique- is located under the outer oblique muscle, involved in the corners, in the inclination;
- The transverse deep- passing from the inside of the rib to the stomach involves twisting;
- straight- Along the abdomen, it walks on both sides of the middle line and contributes to the body's bend.
General rules for all practice
Despite the accurate weight loss, abdomen, pages, hips or anything other - male, female, girl, child or teen - exercises to make them effective, you must adhere to such general rules:
- Workout must necessarily go on an empty stomach if the body is relatively long energy without nutrition.
- Physical.Practices for weight loss of the abdomen and pages are performed with non -dumbbells and other weighting agents, and the load is performed due to the movement of the body.
- If you have chosen simple and lightweight weight loss exercises, it is advisable to continue daily.
- The number of repetitions from the set of exercises should be gradually increased.
- Usually, after the lesson, a little fatigue is felt - simple and easy home exercises for weight loss and pages for the functioning of the muscles, which proves its efficiency.
Note!It is sufficient to train 3-5 times a week, but the daily hours will achieve greater efficiency.For each exercise, the number of optimal movements is 25-30.We recommend that they repeat them at least three times, taking a break for rest.
A complex of weight loss and pages of physical exercises
What are the most effective exercises for weight loss and pages?The complex consists of 10 physical exercises designed to carry out a house, although you can first take 3-5 exercises from the complex.They are simple and easy, do not require simulators that are suitable for people who do not have special physical exercise.You can download the scheme of your implementation to your computer to better understand the execution technique or watch online video.
Note!Fitness coaches recommend that they contribute not only to the weight loss but also to rapid awakening.
It is recommended to do a small, 5 -minute warm -up before each workout.Its purpose is to prepare muscles for upcoming loads.You can use the simplest exercises to perform warmth, such as walking on site, tendency, etc.
Basic elevations
The exercise is carried out as follows:
- Lie on your back, bend your leg on your knees, put your shoulder on your width.Handle your hand behind your head.
- Raise the pool and as much as possible from the floor and rise to socks.
- Leave for a few seconds and lower the pelvis to the floor.
Note!You do not have to lift your hands next to the pool when completing the exercise.
"Scissors"
"Scissors" - one of the best exercises for losing weight, not just the abdomen and sides, as well as legs:
- Lie on your back, extend your hands along the body.
- Raise both legs so that they are formed with a floor of about 45 degrees.Place them on different levels (one above the other).
- Perform in the air of the movement like scissors.
"Lokot-collo"
This exercise is carried out as follows:
- Lie on your back, bend your leg in your knees.Hands behind the head, leaning on the elbow.
- Tighten your left and right elbows on the opposite knee.
Exercise can be done until the muscles are tired.
Tilt
Such an exercise helps to quickly get rid of fats on its side, but it is also used for weight loss.They are constantly executed:
- The legs are wider than the shoulders, the knee bent.Half of the body in the squat.The hands close behind the head, the back straight.
- Stretching out the press muscles and pulling the stomach inward, the body slowly decide left and right.
At first, the inclinations are slowly carried out, but the speed gradually increases to the optimum level.
Simple exercises for weight loss of the abdomen and pages are presented above.Even the child is easily learned, not to mention an adult who has minimal level of physical training.
"Planck" and "Half"
It is a bit more difficult to implement "bar" and "half", although these exercises are quite effective and are used not only for weight loss of the abdomen and pages, but also to reinforcing the back.You can easily understand how to make them.
"Planning half of it"
To perform the exercise, you have to do the following:
- Stand in the "dog" pose for both four.The palms and knees rest on the floor.The glance is controlled.
- Draw the stomach and slowly lift the body and round the back.Leave for 30 seconds.
- Return to the starting position.
"Mobile Bar"
Performing "planck" practice is much more difficult than "Half Bar".Despite the apparent simplicity, it is quite difficult to do this because it has a heavy load on the back muscles.
- You should stand in a regular "bar", resting on the floor and socks.The body is kept straight, the back is flat.
- Raise the body to the highest height as possible.Ideally, a hill is revealed with top of the bottom.
- Then return to its original position.
Note!The regular bar is highly efficient.Experts say it is sufficient for beginners to survive in such a pose for just a few seconds, gradually increasing time.If the classes have pain on the back, it should be stopped immediately.
"Yogic" rotation
You can use the hulahup training process, which is also an excellent tool for your waist weight loss.When rotating, the hoop reinforces the abdominal muscles, removes fat on the side, strengthens the press.As a result, the athlete acquires a slender and toned body without signs of cellulite.
The results of the tests have determined the 3 most effective exercises for the weight of the abdomen and pages.These can be done separately or in a complex.
Note!Before studying exercises with the help of a ring, you need to learn how to twist the stomach in the usual way.
To turn the hoop in this way you will need the following:
- Remove the starting position: standing evenly, the legs together.
- The hands bent at the elbow close behind the head.
- Screw the hulahup together, performing a smooth circular pelvis.During exhalation, pull out the stomach with inspiration - loosen the press muscles.
"Turning the planets"
This method of rotation is more complicated than the previous one.You must perform a series of such an operation:
- The legs are at a distance between shoulders, hands behind the head, but are not connected to the castle.
- Screw the hulahup together, gradually turn the body around the axis towards the rotation of the hoop.
Rotating a hoop on a slope
Only a physically tough person can do this practice as it requires zeal for this:
- The legs are with shoulders, the hands are locked in the lock, straight in front of the chest.
- Bend one leg to the knees slightly, bend over the body, and turn the body in this direction.Screw the ring.
- Change your leg and rotate the hulahup again.
Breathing exercises for weight loss and abdomen
Breathing exercises for weight loss of physical and pages are also used, which can be done in seats.Type 2 technology exists: body flex and oxycium.
Bodily
The first technique is designed to enrich oxygen in places where you need to get rid of excessive fats.To do this, you need to exhale deeply, then sharp exhalation and breathing lasts for 10 seconds.It is advisable to perform some simple exercise during the period of breathing.
Oxical
Oxyciz technique does not mean sharp exhaustion.These are replaced by the short "preview".You need to take a deep breath, then make 3 small "do-the-head", exhale deeply and perform three times.Thanks to the oxicalcium technique, there are oblique, abdominal muscles.
The always thin stay is quite simple to follow the proper nutrition and combine it with physical effort.Regular workouts help to get rid of fat deposits, even on the stomach and sides.The waist will be thin, the stomach will tighten and the press is solid.