Exercises for weight loss of abdomen and side

Every girl dreams of beautiful and slender figures.The most problematic zones are abdomen and hips.Fat is deposited in those places.To remove the problem, a balanced diet is required and, of course, physical activity.Using complex exercises you can achieve weight loss, tighten your muscles.The only condition is their regular and conscientious execution.

Loss rules of weight

There are several rules of proper weight loss.When they are noticed, it is possible to achieve the ignition of fatty tissue and resolve the result.So you can't sit on a diet sharp.It is necessary to gradually replace unnecessary products and replace them useful:

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

Also valid:

• Refuse mayonnaise, especially with a high fat content.100 g of the product contains ¼ Part of the required daily calories.You can replace your home mayonnaise.
• Limit the use of sugar.Take a habit to drink tea or sugar-free coffee.It will be useful to refuse carbonated drinks.
• Fully abandon fried potatoes, chips, crackers, fast food.Potatoes in combination with fat increase calorie content for 7 times.Sunny "on the go" will not satisfy the hunger, but they will lie in the stomach with excess calories.

Food should chew well, the usual parts are reduced.It will take 2-5 kg within 1.5 months.To achieve the result, take that rule:

• Before eating, eat raw vegetables.This is necessary for the proper operation of the hoses, maintaining microflore and partial stir of the stomach before meals.
• Drink water without gas throughout the day in small portions.30 minutes before meals, drink a glass of water.
• Breakfast with cereals.It will not take a long time for a long time for a long time, run the body after sleep, but they also help prevent fat deposits.
• You can't refuse dinner.It should be light, low-calorie.Before you go to bed, drink half a glass of kefir.
• To go to bed no later than 22:00, the duration of sleep should be 7-8 hours.

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

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

This simple daily loads will help strengthen your buttocks and leg muscles.It is especially good to climb.You can even work on stairs up and down.

Belly and pages exercises

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

• Mandatory daily classes;
• Direct plan, use of lessons - There is a fairly large selection on the Internet on the Internet;
• A break between exercises no more than 30 seconds;
• 1 hour before charging and 2 hours after you can't eat food.

Execution rules: General warm -up, execution, HITCH

First of all, you have to start with warm.This will help prepare muscle for the upcoming load, avoid injuries during the lesson.Warming lasts 7-10 minutes.Each exercise starts the position of the leg on the width of the shoulders, hand - with the body:

• The slope of the head to the right and left 20 times, then back and forth.
• Raise your hands, stop at the socks, reach and take the starting position, 15 times.
• The slope of the case on the sides, 20 times.
• Leaning forward, trying to get to the fingers of the left hand of the right leg, then change your hand.10 reps.
• Circular movements with hands, 20-25 times in advance and the same amount.
• Squats with flat back, 25-30 times.
• Running in place or jumping jumps for 3-4 minutes.

Between exercises take breaks from no more than 20-30 seconds.To get a flat abdomen, there is a whole range of exercises.Training duration is at least 40 minutes.Each exercise is done 15-20 times.

Print exercises

1. It is made on the floor or a special bench to swing the press.Lie on a flat surface, bend your legs on your knees, fasten your hands to the lock behind your head.Make a growth body of 80-85 degrees.Inhale - lift and fix 7 seconds.On exhale, take the starting position.3 access.
2. Lie on your back, bent knees, even your hands are thrown behind your head.Produce the body as to fold.At the same time, the arms and legs dive.Scroll to your feet on your feet and 3-6 seconds to fix the position, then return to the starting position.3-4 accesses.
3. Lie on your back, hand along the body, pressed to the floor.Lift your legs 45 degrees.Repair the position of 5-7 seconds.
4. Exercise "Bike" is performed in 4 sets.Lie on your back, raise your legs at an angle of 45 degrees and alternately to one or another leg to the body.In this case, the elbows are reduced with the opposite knee.
5. This exercise can be performed right in the workplace or in front of the TV.On inspiration, pull out in your stomach, hold muscles for 8-12 seconds.You gradually relax on the exhaust.The repetition is 25-35 times.

General belly exercises

1. Leans aside.They are performed from the initial position: the legs are shoulder - spread the shoulder, the back is flat, hands extend along the body.You can download dumbbells in each hand.When the slope is executed, the hand (on the side where the slope is made) with the weighting agent slide down the legs.It is performed 25 times in each direction of 4-5 access.
2. He'll take a hula-hole.The rim turns at least 20 minutes.When exposed to abdominal muscles and subcutaneous fat, there is a deep massage, which allows you to form a thin waist.Such a lesson is held everyday.

Hook exercises

1. Running in place.At the same time, try high lifting knees, thigh should be vertically on the body.Perform within 2-3 minutes with repetition 3-4 times.
2. Deep squats.The legs are wider than shoulders, feet in parallel with each other, the back is flat.Try to sit on an invisible chair.Back at this time remains straight.Execute 25-30 times in 2 approaches.
3. Leg breeding is done on the floor.Lay on one side, rest your elbow, your legs are expanded.Raise your legs as much as possible.Perform 25-4 accesses 25 times on each leg.
4. Skakakkikh jumps will help strengthen the leg muscles, buttocks and lower back.They are also a good cardio load.Execute jumps for at least 5 minutes.

The most efficient comprehensive exercises are:

1. Planck.Includes muscles of abdomen, back, buttocks, hips, shoulders.It is necessary to rely on the elbows and fingers on the floor, the back is flat, the muscles should be tense.In this position try to keep your body for 1 minute.With a 30-second break, do 2-5 times.Execution of the bar with alternative pulling knees to the chest, you can achieve faster tissue ignition.
2. Raising the whole body.Exercise pump muscles buttocks, abdomen, legs and hips, burns fat.Starting the position: Lies on the back, legs bent in the knees, your hands descend.To inspire, raise the pelvis, shoulders remain firmly pressed to the floor.Repair the position for 5 seconds.

Respiratory exercises for loss from weight loss abdomen and side

Rules for execution

Executing breathing gymnastics is an effective way to lose weight.Launch position: Feet Rame-Windth, Palms for Vacation above the knee, lookout the lookout forward.

There are several basic options for performing breathing exercises:

• Inhale deep.Exhale with your mouth, try to let as much oxygen as possible, making the lip pipes.
• Breathe sharply through your nose, exhale with his mouth while progressing by pressing.
• Tighten your lips on inspiration, hold your breath.Tilt your head to your chest and as much as possible to pull the stomach while counting from 1 to 8. Then gradually relax your muscles, exhale.

The following loads can also be used:

1. Lie on your back, bend your knees, relax.In inspiration, inflate stomach.At the exhale, pull it, strain the press.Perform 15 times.
2. Lie on your back, expand your hands to the body.The breath is as much as 10-15 seconds.When you inhale, pull the stomach and raise your legs 90 degrees.Hold your breath, pull straight legs into the body, helping in your hands.You will be issued.Repeatedly 15 times.
3. Lie on your back, put your hands under your buttock, straighten your legs.Inhale often about 10 seconds, then lift your legs at an angle of 45 degrees and make "scissors."Repetition - 15 times.
4. With the back thin toward the wall.When you breathe, rest against the wall, strain your abdomen muscles.Repeat 10 times.
5. Sit on the chair, the back is flat.Production of deep inhales and exhalation, strain the muscles of the abdomen.Repeat 20 times.

Effective abdominal complex and sides:

1. Lotus.Sit on the floor in the lotus position.The breath is slow, deep, no sound.The lesson takes 5 minutes.Then 5 minutes of rest.After that, 10 minutes of peaceful breathing and thoughts are transferred to the sounds of music.
2. Frog.Sit on the floor by crossing your legs.The hands are bent, the elbows lie on their knees.One hand squeezed into a fist and the other catches him.Inhale and exhale alternately with nose and mouth.Is performed within 15 minutes.
3. Val.Lie back on the floor, stretch your hands along the body, your legs are bent in your knees, your feet stand on the floor.The left hand lies with the palm of his hand on his chest, and the gums on his stomach.Inhalation, breasts are rising, and the stomach was drawn.To the exhale - the opposite is true.Perform no more than 10 minutes.

We accelerate the result

To speed up the result, you can use linings.So:

• The skin will be cleaned;
• Toxins and excess fluids will be removed;
• Blood circulation will improve;
• accelerate metabolism;
• Skin damaging to vitamins and minerals will appear;
• The elasticity and elasticity of the skin will increase;
• "Orange crusts" will disappear.

You have to bathe and rub a good brush before wrapping, you can use peeling.Wipe with a soft towel.Punish problematic areas with prepared mixture.Turn the spiral with a fine movie.At the top, put Terry goods to create a glass gardens effect.In this state it is for 50-60 minutes.Then rinse all warm water and apply nutrient cream.The course consists of 15 procedures performed every other day.

Here are some kinds:

• Honey wrap.Top 3 tablespoons of honey in a water bath, bring in 36 degrees.Add an essential oil orange and lemon for 2 drops.
• Wrap off green tea.3 tablespoons of green tea and pour hot water.Insist 2-3 minutes.Add 2 drops of orange oil.
• Chocolate wrap.250 g of cocoa pours 500 g hot water.Allow to cool up to 40 degrees and apply to the skin.

After reviewing reviews, we can conclude that class classes are very effective.Those who watch the diet perform respiratory and physical gymnastics, undoubtedly, manages to drop extra pounds.

How to fix the achieved effect

After achieving the weight reduction goal and reduce quantities, you cannot relax.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 effort.

Blitz-councils

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