Exercises on the weight loss of the abdomen and sides

Every girl dreams of a beautiful and slim figure.The most problematic zones are belly and hips.Fat is stored in these places.To eliminate the problem, a balanced diet is required and of course physical activity.With complex exercises you can achieve weight loss and tighten the muscles.The only condition is your regular and conscientious execution.

Rules for losing weight

There are several rules for the correct weight loss.When you are observed, it is possible to achieve burning fat tissue and to remedy the result.So you can't sit on diet.It is necessary to gradually replace unnecessary products and to replace them with useful:

• Replace sausages with cooked meat, better chicken;
• Sweets - dried fruits;
• Creme - low -fat milk;
• Sweet cheese - natural cottage cheese;
• White bread is black or bread.

It is also worth:

• Rubbing mayonnaise, especially with a high fat content.100 g of the product contains ¼ part of the necessary daily calories.You can be replaced at home -mayonnaise.
• Limit sugar consumption.Take the habit of drinking tea or coffee without sugar.It will be useful to reject carbonated drinks.
• Whole fried potatoes, chips, crackers, fast food.Potatoes in conjunction with fat increase their calorie content around 7 -fold.Sunering "on the go" will not satisfy the hunger, but you will be in the stomach with excess calories.

Food should be chewed thoroughly, habitual portions are reduced.It takes 2-5 kg within 1.5 months.To achieve the result, take it a rule:

• Eat raw vegetables before eating.This is necessary for the proper operation of the intestine, maintaining the microflora and the partial filling of the stomach before meals.
• Drink water all day without gas in small portions.Drink a glass of water 30 minutes before meals.
• Breakfast with muesli.You will not only satisfy hunger for a long time, start your body after sleep, but also help to prevent fat deposits.
• You cannot refuse dinner.It should be light, low calorie.Drink half a glass of kefir before going to bed.
• To go to bed at the latest at 10:00 p.m., the sleeping time should be 7-8 hours.

And the most important rule is sport.It is worthwhile to register for fitness, move more.The simplest motion methods:

• Go as much as possible.If the time allows it, then part of the way is to work on foot.
• If possible, leave the elevator.
• The evening after work it runs 3-4 times a week.

These simple everyday charges strengthen the muscles of the buttocks and legs.This is particularly good.You can even run up and down on the stairs.

Exercises for the belly and sides

In order to give the figure an attractive appearance, you have to devote 30 minutes of gymnastics a day and change the class set every 6 months.The fastest weight loss occurs in the second phase of the menstrual cycle.During this time they give the body a lot of physical activity.And always change the load of muscle groups.At home there are rules for weight loss:

• mandatory everyday classes;
• The plan created, the use of lessons - there is a fairly large selection on the Internet on the Internet.
• a break between the 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, trailer coupling

First you have to start with a warm up.This will help prepare the muscles for the upcoming load and avoid injuries during the lesson.The warming up takes 7-10 minutes.Each exercise begins with the position of the legs on the width of the shoulder, hands - along the body:

• Tendencies of the head to the right and 20 times left, then forward and backwards.
• Lift your hands, stand on your socks, grab up and take the original position 15 times.
• Love 20 times.
• Tilt forward and try to reach the fingers of the finger of the right leg, and then change your hand.10 repetitions.
• Circular movements with hands, 20-25 times in advance and the same amount.
• Kniebugen with a flat back, 25-30 times.
• Run in place or jump for 3-4 minutes.

Between the exercises, no more than 20 to 30 seconds take breaks.To get a flat stomach, there are a number of exercises.The training period is at least 40 minutes.Each exercise is carried out 15-20 times.

Exercises on the press

1. It is made on the floor or a special bank to swing the press.Place on a flat surface and bend your legs on your knees and cling your hands into the lock behind your head.Make a body of 80-85 degrees.Inhale - lift and fix for 7 seconds.Take the starting position when exhaling.3 approach.
2. Lie on your back, bent knees, even hands are thrown behind your head.Create a body like folding.At the same time, arms and legs rise.Reach your feet with your hands on your feet and 3-6 seconds to repair the position, and then return to the starting position.3-4 approaches.
3. Lying on the back, arms along the body, pressed onto the floor.Lift the legs 45 degrees.Fix the position for 5-7 seconds.
4. The "bicycle" training is carried out in 4 sets.Lay on your back, lift your legs at an angle of 45 degrees and alternately the other leg to the body.In this case, the elbows are reduced with the opposite knee.
5. This exercise can be carried out directly at the workplace or in front of the television.Draw the stomach with inspiration, keep the muscles for 8-12 seconds.Gradually relax when exhaling.The repetition is 25-35 times.

General exercises for the belly

1. Tipping aside.They are carried out from the initial position: the legs are shoulder -free, the back is flat, the hands are extended along the body.You can accept dumbbells for weighting in each hand.When the inclination is carried out, the hand (from the side in which the inclination is made) glide with a weight average over the leg.It is carried out 25 times in each direction of 4-5 approaches.
2. It will take a hula horn.The tire turns at least 20 minutes.If you are exposed to abdominal muscles and subcutaneous fat, a deep massage occurs that enables you to form a thin waist.Such a lesson takes place every day.

Hip exercises

1. In place in place.At the same time, they try to raise their knees up, the thigh should be perpendicular to the body.Perfect 3-4 times within 2-3 minutes.
2. Deep squat.The legs are wider than the shoulders, their feet parallel to each other, the back is straight.Try to sit on an invisible chair.The back at that time remains straight.Perform 25-30 times in 2 approaches.
3. The breeding is carried out on the floor.Lie on one side and rest your elbow, your legs are extended.Lift the uniform leg as high as possible.Cover 25-4 approaches 25 times on each leg.
4. Skakkikh jumps will help strengthen the muscles of the legs, buttocks and the lower back.They are also a good cardio load.Perform jumps for at least 5 minutes.

The most effective comprehensive exercises are:

1. Planck.It affects the muscles of the abdomen, back, buttocks, the hips, the shoulders.It is necessary to rely on the elbows and fingertips on the floor, the back is flat, the muscles should be tense.In this position, try to keep your body for 1 minute.Cover another 2-5 times with a break of 30 seconds.If you carry the bar to your chest with alternative pulling your knee, you can achieve faster burning of adipose tissue.
2. Raise the whole body.The exercise pumps the muscles of the buttocks, the abdomen, legs and hips burning fat.The starting position: The legs that are bent on the knees lie on the back.With inspiration, lifting the pelvis, your shoulders stay firmly on the floor.Fix the position for 5 seconds.

Breathing exercises for the weight loss of belly and sides

Rules for execution

Performing breath gymnastics is an effective way to lose weight.Starting position: Legs shoulder -wide apart, palms to rest over the knees, the view is directed forward.

There are several basic options for the execution of breathing exercises:

• Breathe deeply.Exhale your mouth, try to release as much oxygen as possible and make your lips with a tube.
• Breathe in the nose sharply, breathe out with your mouth and strain the press.
• Pull your lips with inspiration and hold your breath.Tilt your head in the chest and as far as possible to pull the stomach while counting from 1 to 8.Then gradually relax the muscles and breathe out.

The following loads can also be used:

1. Lay on your back, bend your knees, relax.Inspired inspired the stomach.Pull it out when exhaling, pull off the press.Perform 15 times.
2. Lay on your back and expand your hands along the body.The breath is even 10-15 seconds.Draw a stomach while breathing and increase your legs 90 degrees.Hold your breath, pull legs to the body and help with your hands.You will exhale.Repeated 15 times.
3. Place on your back, put your hands under your buttocks, smooth your legs.Often breathe in for about 10 seconds, lift your legs at an angle of 45 degrees and make the "scissors".Repetition - 15 times.
4. With his back against the wall.When you take air, you rest against the wall, put a strain on the muscles of the abdomen.Repeat 10 times.
5. Sit on a chair, the back is flat.Deep breaths and exhale, the muscles of the abdomen put a strain on.Repeat 20 times.

An effective complex for the abdomen and the sides:

1. Lotus.Sit on the floor in a lotus position.The breath is slow, deep and unnecessary.The lesson takes 5 minutes.Then 5 minutes of rest.After that, another 10 minutes of calm breathing and thoughts are switched to the sounds of the music.
2. Frog.Sit on the floor and press your legs.The hands are bent, the elbows lie on the knees.A hand is bitten into a fist and the second grabs it.Externally breathe in with the nose and mouth and breathe out.It is carried out within 15 minutes.
3. Wave.Place your back on the floor, stretch your hands along the body, your legs are bent on your knees, your feet stand on the floor.The left hand lies with the palm on the chest and the rights on the stomach.Inhale, the chest rises and the stomach is drawn.When exhaling - the opposite is true.Do not carry out more than 10 minutes.

We accelerate the result

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

• The skin is cleaned;
• Toxins and excess liquid are removed;
• The blood circulation will improve;
• will accelerate the metabolism;
• Seat saturation with vitamins and minerals occurs;
• The elasticity and elasticity of the skin increases;
• The "orange crust" will disappear.

Before wrapping, you need to take a bathroom and rub the skin well with a brush.You can use a peeling.Wipe off with a soft towel.Punish the problem areas with the prepared mix.In a spiral, turn around with an adhesive film.Create a greenhouse effect on a Terry robe.In this state for 50-60 minutes.Then wash everything off with warm water and apply a nutritious cream.The course consists of 15 procedures that are carried out every other day.

Here are a few guys:

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

After seeing reviews, we can conclude that the class of the classes is very effective.Those who observe nutrition undoubtedly carry out breathing and physical gymnastics that drop additional pounds.

How to fix the effect achieved

After you have reached the goal of reducing weight and reducing volumes, you cannot relax.It is necessary to keep a balanced diet.Take the habit of going as much breast as possible and breathing.And of course not forgotten the physical exertion.

Blitz-Councils

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