To lose weight, you need to play not only proper nutrition, but also sports.As you know, the oil layer in the abdomen quickly occurs and becomes more difficult than other parts of the body.However, continuous classes prepared by fitness coaches will do their jobs.There are effective physical exercise for the parties.Only regular training will help you find beautiful forms and get rid of oil.
What muscles should be shot to get rid of fat in the stomach and hip?
If you know which muscle groups are located in a certain part of the body, it will be very simple to prepare a set of exercises to lose weight.
Such muscles are located on the stomach and the parties:
- Outer oblique- Works from the side surface of the ribs on the abdomen, bends and turns;
- Interior bending- External oblique is located under the muscle, participates in the corners, trends;
- Is deep deep- Lacks from inside the ribs until the stomach, participates during twisting;
- straight- On both sides of the midline, walking along the abdomen helps the body bend.
General rules for all exercises
You need to follow someone's abdomen, sides, hips, or anything else, other things, women, girls, children or adolescents, such general rules.
- Training should go to a blank stomach when the body is relatively long without energy food.
- Physical.Workouts to lose weight and parties are not carried out with dumbbells and other weigh agents, are downloaded due to the body's movement.
- If you have chosen a simple and easy weight loss exercise, it is advisable to engage in a daily basis.
- Gradually, the number of repetitions should be increased from the set of exercises.
- Normally, after the lesson, it feels a little fatigue - simple and lightweight home exercises to lose weight, and operate the muscles proving effectiveness.
Celebrate!It is enough to train 3-5 times a week, but daily lessons will be more efficient.The number of optimal actions for each exercise is 25-30.Taking small breaks for relaxation, it is recommended to repeat at least 3 times.
The complex of physical exercise for losing weight and sideways
What are the most effective exercises to lose weight and lose sideways?The complex consists of 10 physical exercise designed to carry out a home, although you can first train 3-5 out of the complex.It does not require simple and lightweight use to use the use of simulators without special physical education.To better understand the execution technique, you can download the scheme of their execution to the computer or watch online videos.
Celebrate!Fitness coaches recommend morning work, which contributes not only the weight of the weight and a fast awakening.
Before each exercise, it is recommended to carry out small 5 minutes of warming.The goal is to prepare muscles for upcoming cargo.To carry out in a warm way, in place, inclination, etc.You can use the simplest exercises like.
The main rises
The exercise is conducted as follows:
- Sleep behind it, bend your feet on your knees, put your shoulders on your wide.Hand over your hands to the back of your head.
- Lift the pelvet, as high as possible, escaped socks.
- Stretches for a few seconds and lower the pelvis.
Celebrate!Don't have to lift your hands with Pelvis while doing this exercise.
"Scissors"
"Scissors" - one of the best exercise to lose weight, only the abdomen and parties, as well as legs:
- Lie behind, stretch your hands along the body.
- Lift both legs to form about 45 degrees with a floor.Place them in different levels (above each other).
- Speak in the air of acting like scissors.
"Lokot-Kollo"
This exercise is done as follows:
- Stretch behind it, twist your feet in your knees.Hand behind the hands, bowed to the elbows.
- Alternatively fasten the left and right elbows with the opposite knee.
The exercise can be carried out until the muscles are tired.
Tils
Such a training will help you get rid of oil, but also used to lose weight.Stopped:
- The legs are wider than shoulders, the knees are bulging.The body is half in bucket.The hands are closed behind the head, the back is straight.
- To extend the muscles of the press and pull the stomach in, slowly to bend the body to the left and right.
The trends are slowly carried slowly, but gradually increases to the optimal level.
Simple exercises to lose weight and parties are presented above.Even the child will be easily mastered to not mint an adopt with a minimum physical training level.
"Plank" and "Half"
Although these exercises are extremely effective, the "rod" and "half of the rod" and "half of the rod" should be a little more difficult, and only the abdomen and the parties should be strengthened.You can easily understand how you can easily do what you can do.
"Half Planning"
To perform this exercise, you must do the following:
- Stand fourth in the "Dog" resistance.The palms and knees are relaxing against the ground.Viewed.
- Compile the culture and lift the body slowly by rounding the back.Extends for 30 seconds.
- Return to the starting position.
"Mobile bar"
The exercise of "Plank" is more difficult than the "half bar" to carry out.Despite visible simplicity, it is very difficult to do it because there is a large load in the back muscles.
- Rest in the body of the floor and feet, you should stand in a regular "bar" position.The body is straight, the back is straight.
- Lift the body to the maximum possible height.Ideally go out of a hill, the top of the hip.
- Then return to the original position.
Celebrate!Has a high efficiency of a constant bar.According to experts, only a few seconds in such a pose for beginners are enough to live gradually due to increasing time.If there is pain in the waist during classes, it must be stopped immediately.
"Jogic" rotation
You can use the Hulahup training process, it is also an excellent tool to lose weight in the waist.When turning, the hoop strengthens the abdominal muscles, produces oil, strengthens the press.As a result, athletes get a thin and toned body without cellulite signs.
The results of the research identified the 3 most effective exercises to lose weight and the parties.They can be done in a separate or complex.
Celebrate!Before learning a hoop using a hoof, you need to learn how to fold it in the stomach in the stomach.
The following will be required to rotate the hoop in this way:
- Pick up the start position: in a state of equality, the legs together.
- The bent hands bent on the elbows are closed behind the head.
- To make smooth circular pelvis, twawn the hulahup.Apply to the stomach, inspiration in Exhale - Relax the muscles of the press.
"Spinning the planets"
The rotating method of the hoop is more complicated than the previous one.You must fulfill the sequence of such actions:
- The legs should be burned shoulder and behind the head, but not related to the castle.
- Bend Hulahup, gradually turn the body around the axle in the direction of rotating hoop.
Rotating a hoop with slopes
This training can only make a physically stiff person because he requires zeal:
- The legs are separate from the shoulder, the hands are locked in front of the chest, straight, in front of the chest.
- Bend one foot in the knee a little, bend over the body and turn the body into this direction.Twist the hoop.
- Change the foot and turn Hulahup again.
Breathing exercises for weight loss and belly
In addition to physical ones, the abdomen and sides are used to lose weight, even sitting can be done.There are 2 types of technology: Bodyflex and Oxycise.
Boderflex
The first technique is designed to enrich the places needed to be built of oxygen from excess oil.To do this, you should breathe a deep breath, then a sharp exhaience happens and breathes in 10 seconds.It is recommended to make a number simple exercise during the breathing period.
Readcise
Oxycise techniques do not express sharp depletion.They are short "spacious in advance".To get a deep breath, then 3 small "heads" need to breathe deeply and make "exit" three times.Oxicise works, oblique, abdominal muscles thanks to abdominal muscles.
If you follow the proper nutrition and physically connect, it's always simple to stay delicate.Regular training will help you even get rid of fat deposits on the stomach and the parties.The waist will be gentle, the stomach is squeezed and the press is firm.