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Effective exercises for weight loss and parties

Girl with a thin waist

In order to lose weight, it is necessary not only to follow proper nutrition, but also to exercise.As you know, the stomach is quickly formed and burned harder than other parts of the body.But the permanent lessons developed by fitness coaches will do their job.There are effective physical exercises for weight loss and parties.Only regular training will help you find beautiful shapes and get rid of excess fat.

What muscles should be pumped to get rid of fat on the stomach and hips?

If you know which muscle groups are in a certain part of the body, it will be easy to develop an effective set of exercises for weight and lateral loss.

Such muscles are on the stomach and sides:

  • External slope- move from the side surface of the rib to the abdomen, running with slope and turns;
  • Inner slope- located below the outer oblique muscle, participates in the corners, in the desire;
  • The transverse direction is deep- Go from the back from the inside to the stomach, participating in turning;
  • straight- Trips along both sides of the midline, promote the body's bend forward.

General rules for all exercises

Despite who directly perform exercises for losing weight, abdomen, side, hip or anything else - a man, woman, girl, child or teenager - to be effective, you must follow the following general rules:

Abdominal training
  • The training should definitely go on an empty stomach when the body is relatively long without energy.
  • Physical.Exercises for abdominal and lateral weight loss are not done with dumbbells and other weighing agents, the load is done due to body movement.
  • If you have selected simple and simple weight loss exercises, it is advisable to get involved every day at the same time.
  • The number of repetitions from the set of exercises should be gradually increased.
  • Usually after the lesson there is a slight fatigue - just weight and lateral losing exercises at home also puts the muscles to work, which proves their effectiveness.

Note!This is enough to train 3-5 times a week, but daily lessons will provide greater efficiency.The optimal number of movements for each exercise is 25-30.It is recommended that they be repeated at least 3 times, with minor relaxation breaks.

A set of physical exercises for weight loss and parties

What are the most effective exercises for weight and side loss?The complex consists of 10 physical exercises for home performing, although for the first time you can do 3-5 exercises from the complex.They are simple and easy, do not require the use of simulators that are suitable for people without special physical training.To better understand the execution technique, their execution scheme can be downloaded on your computer or watch the video online.

Note!Fitness coaches recommend doing in the morning, which promotes not only weight loss but also with a quick awakening.

It is advisable to have a small 5 -minute warm -up before each training.Its purpose is to prepare the muscles for upcoming loads.You can use the simplest exercises such as walking, slopes, etc. for warm -up.

When performing basic lifts

Basic increase

Exercise is done as follows:

  1. Leave on your back, fold your feet in your knees, place your shoulders on your width.Provide your hands behind your head.
  2. Raise the pelvis, tearing it off the floor as high as possible, rising to socks.
  3. Delay and lower the pelvis to the floor for a few seconds.

Note!When doing this exercise, you do not need to raise your hands with your pelvis.

"Scissors"

"Scissors" - one of the best exercises for losing weight not only from the abdomen and sides, as well as the legs:

  1. Leave on your back, stretch your arms along your body.
  2. Raise both legs so that they are about 45 degrees floor.Place them at different levels (one above the other).
  3. Moving in the air, for example, scissors.

"Locot-Kollo"

This exercise is done as follows:

  1. Leave on your back, fold your feet into your knees.Hands behind the head, leaned on the elbows.
  2. Tighten the left and right elbow alternately to the opposite knee.

Exercise can be done until the muscles are tired.

Slope

Slope

Such exercise will help to quickly get rid of fat from the side, but it is also used for weight loss.This is done in a position:

  1. The legs are wider than the shoulders, the knees are bent.The body is half the squat.The hands are closed behind the head, the back is straight.
  2. When stretching the press muscles and pulling the stomach inwards, slowly putting the body left and right.

Initially, the tendencies are made slowly, but gradually the speed increases to the optimum level.

Simple abdominal and lateral weight loss exercises have been shown.Even the child will be easy to master, not to mention an adult with a minimum level of physical training.

"Plancers" and "Half"

It is a little harder to do the "bar" and "half of the bar", although these exercises are quite effective and are used not only for abdominal and lateral weight loss, but also to strengthen the back.From the images you can easily understand how to make them.

"Plan Half"

To do this exercise, you should do the following:

  1. Stand on all fours in the "dog" position.The wrists and knees are based on the floor.The gaze is facing down.
  2. Put your stomach and slowly lift your body by rounding your back.To stay for 30 seconds.
  3. Return to the starting position.
Mobile bar

"Mobile Bar"

Exercise "Plank" is much harder than "half -bunch".Despite the obvious simplicity, it is quite difficult to do because the posterior muscles are heavy.

  1. You should stand in the usual "bar" while resting on the floor and leg socks.The body is held straight, the back is flat.
  2. Lift your body to the maximum possible height.Ideally, it turns out to be a mountain with a buttocks top.
  3. Then return to its original position.

Note!The regular band has high efficiency.According to experts, beginners have enough to survive in this position for only a few seconds, gradually increasing time.If there is pain in the back, they should be stopped immediately.

"Jogic" rotation

You can use the Hulahup training process, which is also a great tool for weight loss at the waist.When rotating, the hoop strengthens the abdominal muscles, removes fat on the side, strengthens the press.As a result, the athlete acquires a thin and toned body without signs of cellulite.

The results of the study have determined the 3 most effective exercises for losing abdominal and lateral weight with hoops.They can be made alone or in one complex.

Note!Before studying exercises using a hoop, you need to learn how to twist it on your stomach.

You will need the following to turn the hoop in this way:

The girl turns the hoop
  1. Take the starting position: standing evenly, legs together.
  2. The hands bent at the elbows are closed behind the head.
  3. Turn the hulahup to a smooth circular pelvis.When exhaling, draw your stomach, inspiration - rest the press muscles.

"Planet's rotation"

This hoop rotation method is more complicated than the previous one.You will need to take the following sequence of actions:

  1. The legs are shoulder width from each other, hands behind the head, but not related to the castle.
  2. Cut the hulahup, gradually turning the body around the axis in the direction of rotation.

Hoop rotation with slopes

This exercise can only be done by a physically resistant person as it requires dedication:

  1. The legs are shoulder width from each other, the hands are closed in the lock, straight, chest.
  2. Lightly bend one leg in the knee, bending over your body and turning your body in this direction.Cut the hoop.
  3. Change your leg and turn Hulahup again.

Breathing exercises for weight loss and stomach

In addition to physical, breathing exercises are used for abdominal and lateral weight loss, which can even be done to sit.There are 2 types of technology: Bodyflex and Oxyicse.

Body

The first technique is designed to enrich oxygen in areas where you need to get rid of excess fat.To do this, you need to breathe with a deep breath, followed by sharp exhalation and breathing holds for 10 seconds.It is advisable to do a simple exercise during breathing.

Oxy

Oxycise technique does not mean sharp exhaustion.They are replaced by short "pre -strikers".It is necessary to breathe deeply, then cook 3 small "do-head", exhale deeply and execute three times.Thanks to the oxycise technique, the abdominal muscles act on the abdominal muscles.

Staying is always quite simple in slender if you follow proper nutrition and combine it with exercise.Regular training will help get rid of fat deposits even on the stomach and sides.The waist will become thin, the stomach is tightened and the press is solid.