From this article you will learn several exercises to lose weight and pages

Listen to get on your favorite things that were recently at the time?There were ugly barrels, which is why trust in its perfection disappeared?Every second is faced in different stages of life.Today, more than 60% of men and women around the world are dissatisfied with what they see in the mirror every day and are intensively looking for options to cope with the problem of overweight.

Do you want a flat belly and a nice waist?Exercises for losing weight and sides are an excellent solution for those who dream of returning harmony.In combination with a balanced diet, they achieve fantastic results much faster and more efficiently, which stays with them for many years.

Why does the weight grow

Smaller fat volumes are a norm for every person.It offers protection of bones and organs from hypothermia, all effects from outside.Surpluses are already an opportunity for fear.You can get rid of them with training and, for example, a fascinated diet.However, before you create a exercise program and determine with a nutritional technique, you need to know for what reason the weight is "climbed up":

• Reduced metabolism.The older one person becomes, the slower he has the metabolism.It becomes much more difficult for the body to digest the incoming food, which gradually leads to a set of overweight.Perhaps you have often noticed that your loved ones, friends have a lot of fat, sweet, while the character stays so slim and you start to get from every bun on yeast.This is due to the metabolism, which is normal in the first case and reduced in the second;
• Genetic predisposition.Scientists have proven that the presence of fat deposits in the body is directly related to human genetics.If relatives in the older line suffered from an increased body weight, they have an accusation for excess fat.
• A sitting lifestyle.If you move little, you don't commit even the smallest physical exertion, then you will inevitably win at least a few kilograms that it will be very difficult to finish with this schedule.
• Overeating.Every excessive food is the main cause of excess weight.Especially when it is combined with a seated lifestyle, fat accumulates several times faster.
• Wrong attitude.Fat will constantly accumulate in the stomach.To avoid this, you have to keep your back straight.
• Hormonal changes and failures.When a woman or a man reaches adulthood, serious hormonal changes occur, various malfunctions are not unusual, which inevitably brings body weight.

Why is it important to do exercises for a thin waist and a flat stomach:

• The risk of cholesterol.With an increase in body weight, the percentage of cholesterol levels also grows in the blood.Its excessive content leads to poor health, the occurrence and development of many serious illnesses.
• The risk of stroke and heart attack.This applies to people who have reached the 40-year age of 40.All of this in the complex carries additional risks, the likelihood of strokes, heart attacks;
• Slowing the circulation.Humanding of fats create an improved load on the internal organs.As a result, the nutrients become much worse, the blood circulation slows down, which ensures a deterioration in the fountain, increases the risks of the development of cancer.
• Reduce immunity.Excess body weight leads to a delay in the metabolism, a violation of the hormonal background.The body weakens and becomes much more susceptible to different colds, virus diseases.

It is important to not only remove the stomach and pages with the most effective exercises for a beautiful look.This is also useful for the health of the entire organism.There are some medical information in which physical activity is of crucial importance:

Effective exercises for losing weight and pages:

• Home training must be carried out regularly.
• Absolutely all parts of the body are involved;
• A competent diet is implemented for greater effectiveness.

The muscles of the abdomen and sides form a strange "corset".The work of other muscles that are on the back, buttocks and the inside of the hips depend on their condition.Only a competently composed series of exercises always keeps the body in perfect condition.The results depend on the initial amount of fat deposits and the human mood to reduce weight.

Before choosing a suitable physical activity, it must be noted that every motor activity in combination with a diet has a comprehensive effect and not only concerns the selected areas:

We offer you the following exercises that help at home to make your waist and stomach elastic and without individual fat.

Twist:

• We lie down on a soft gymnastics carpet.We bend our legs in our knees.It is necessary that even in a curved state you stand evenly on the surface of the floor with the whole foot;
• We put our hands behind our heads;
• We breathe in deeply and start to lift the upper body.Every increase is necessarily accompanied by exhalation;
• When we lower our body, we slowly breathe in.After the back is completely on the floor, we repeat the exercise again;
• We make 2-3 approaches of 10 repetitions.

This is one of the most important fitness exercises for developing the abdominal press.It is popular with experienced athletes and beginners.Accessibility, simplicity of the execution makes the press twisting the press' universal exercises.To effectively work out every muscle group, you don't have to visit the gym.According to this, the exercise is one of the most common and very popular today.It is not considered the most effective, but the bark is developed remarkably.If you combine it competently with the nutrition of the diet, you will quickly notice the excellent result.

Return Twisting:

• Lies with the back in the gymnastics carpet;
• We have the legs so that they are perpendicular to the ground while the feet are completely on the surface.
• We put our hands in the body with the palms below.
• Lift the lower part of the body when exhaling, bring your legs into your chest as far as possible, touch lightly and fix it for a few seconds.
• In inspiration, we fall into the starting position;
• We follow three approaches of ten repetitions.

Reverse cranes or rotation is one of the most effective exercises to examine the lower part of the press.The technology of performing such a twist is quite simple for beginners and also quite accessible to beginners.Reverse crane mostly influences the lower area of the rectal belly muscle.However, since all abdominal muscles always work together (they cannot be isolated) and do this exercise, train the entire press immediately.And that makes such an exercise very, very effective.

Studies in which measurements of the electrical activity of the muscle apparatus were carried out during the implementation of this exercise have shown the high efficiency of the reverse twisting for the development of the lower part of the press.Therefore, this exercise can be effective with trust in the ten.

Spucking contributions:

• We are in the gymnastics with our backs and take the starting position and lead your hands to the neck.
• We bend our legs so that they do not touch the surface;
• We lift the top of the body and turn our shoulders to the side.К кода делается поворот прав episodes пла, левая часть о & стеее engine;
• We repeat the movement for the left shoulder, similar to the right side;
• Repeat 12 times.

In order to achieve a strong and embossed press, you not only have to carry out the press easy, but also twist.They not only take part in the creation of the contours of the pages, but also protect the spine from injuries.

Spit wets may appear a simple exercise.But on the way between approaches to twisting and a relief torso there is the amount of subcutaneous fat in the stomach.Therefore, do not try to compensate for the press to the press with poor nutrition.Compared to other muscle groups, the abdominal muscles are not that big.The cardio load is a more suitable option for burning calories.If you are not ready to work on cardio simulators for hours, the food is a key factor for success in achieving the result.

Dress with raised legs:

• We lie down and pull our legs up (you can cross them);
• We carry out the body, similar to classics;
• We breathe air while lowering, we breathe out when lifting;
• We carry out three approaches of 10-15 repetitions.

A popular exercise that performs the entire straight muscle of the belly trains also includes a transverse and sloping muscle.

The most effective rotation options are among the large number of exercises in the press.This rotates with increased feet - a good exercise to study all muscles of the press and their relief.Of course, a flat stomach can only be obtained in a combination of competent regular training and appropriate nutrition.Subcutaneous fat is burned during drying or with a complete diet, and the muscle relief becomes more obvious.Drying is a temporary diet, it gets better and more stable with the right nutrition.

Planck with curves:

• Lay down in the starting position - knee/elbow are on the surface in the condition of the rod;
• We ensure that the cervix region and the spine are evenly placed.We look right in front of us;
• We lift our knees from the floor and put our feet on our socks;
• So we record 30 seconds without movement.It is important that breathing is not difficult.
• We repeat the exercise for each side at the same time.If it deals with the physical form, you can be in 1 minute.

What is the useful exercise of the bar?Overall, the advantages of this can be divided into several components, e.g.B. the advantages for the back, legs and the press.

Also a dynamic version of the sidebar, but more complicated in implementation than the previous one.When executing, the body consumes a lot of kcal, so that it fits perfectly into the training program for fat burning.For the press, such a variation is only a fire that judges according to the ratings of the training.

Remarkably, she works on the back, hips and press.

Start with a curve:

• Lay on the surface on the side;
• We transfer the weight of the body to the right elbow/ hand and the corresponding leg.It is important that the hand forms a right angle in a curved state;
• Place your left leg to the right.We keep the lower limbs evenly.Lift the hips from the ground;
• In this way we have been holding for 30 seconds.

In contrast to the classic version, the sidebar actively includes the sloping abdominal muscles to strengthen the hips and back.The proper technology in the initial phases is the key to success and progress.The bar was created more to diversify the training program and work out the muscles of the bark as efficiently as possible.I love to take this exercise at the end of the training in order to immediately output strength and energy for basic exercises and then to end the press on the press.Like any active physical activity, this exercise, which is carried out with the right technology, brings only the body.

Lashes:

• We take a little step with our right foot and bend it.After accepting this position, the muscle tension can be felt in the thigh part;
• We lift our hands right in front of us parallel to the ground;
• We take a considerable step forward with our left foot and sit down slightly.The right remains in this case, but with the rise of the sock;
• The back during the movement should be constantly flat;
• Repeat the attacks;
• We make 15 repetitions on every leg.

If you have never made exercises into a stomach before, you should definitely do effective attacks.

Failure steps are a basic exercise for the development of buttocks and hip muscles (especially quadriceps).It is very popular in all sports.It can be carried out with both your own weight and with special equipment: sticks, dumbbells, Smith Simulator.When you look at how experts make attacks, it seems that you are very easy to do.But that's not the case.Before you start, you need to work with your own weight and equipment for several weeks.And then add stress.There are many types of attacks.As part of this article, we will only understand the most popular of you that male and female athletes use in bodybuilding.

Tipping on the pages:

• We're up.Lift our hands over your head and fold together;
• We make tendencies to the right.Ideally, so that the upper body bends as far as possible - the stretch on the left should be felt.We are fixed in an inclined position for 15 seconds;
• Back to the starting position;
• We make repeated tendencies in the other direction with the same delay for 15 seconds;
• As soon as you have got used to the "delays", you can, for example, increase your time by 30 seconds.

The inclinations on the sides are a very simple but effective exercise to strengthen the sloping abdominal muscles that affect the size of the waist.This exercise is known to everyone from school lessons at school.

In this exercise, the outer sloping abdominal muscles are loaded.With a good study with additional stress you will be noticeable, but for this it is necessary to sit on a diet to remove the excess fat layer (if available).

If you make a tendency, you can run it on a little curved legs.

"Vacuum":

• We stand on all fours and keep in this position with the help of knees and elbows.
• We breathe in deeply.At this moment the press should be as relaxed as possible;
• Exhale and at the same time draw the stomach and strain the press;
• We are kept motionless for 30 seconds;
• We repeat in 2-3 approaches of 15 repetitions.

This is a static exercise for the development of the inner muscles of the abdominal press (especially the transverse muscles and muscles of the diaphragm).

The exercise is ideal to work out the abdominal press.It is based on breathing.

To learn how to make a stomach vacuum, you have to practice this exercise regularly at least 2-3 times a week.The possibility of keeping breathing for a longer period of time is gradually increasing, and the ability to strain different departments of the muscles of the abdomen with conscious effort.Ultimately, this enables the press to swing much more efficiently.

Increases of the hips lies:

• Lay down, stretch your hands along the body, palms on the floor;
• We bend our legs on our knees and place ourselves on the sides while we don't forget that the feet should be exactly on the surface;
• Slowly, slowly lift the hips with the lower back.The rest of the body should stay on the carpet.
• We bend our back a little and strain the gluteal muscles.We have a few seconds in this position;
• We return to the initial position;
• We repeat 10-15 times in several approaches.

If the pelvic exercise occurs, it is from the legacy that the deadlines that are in a short time can be reached by narrow, reliefs and elastic buttocks.This happens due to the good training study of the muscle tissue in this area.In every complex that aims to work out the lower part of the human body in one or the other degree, I mandatory the implementation of the buttocks.Its execution is available and is also desirable for professional athletes, but also for beginners to get a good physical shape, since they maintain a good physical form for other higher execution exercises.The lifting of the pelvis on the back has a number of undeniable advantages that help to reach beautiful hips both under fair sex and in men.

How to choose physical exercises to lose your abdomen and pages:

• Medical indications/contraindications.For example, people who suffer from osteochondrosis are best given up by exercises with sharp movements.Patients with the problems of the heart and blood vessels should give up and run weightlover movements.
• Goals.The larger the goal, the more complicated and more effective the exercise quantity should be.If you only have to remove a few kilograms, simple exercises in combination with a low carbohydrate diet are sufficient.For a greater effect and the acquisition of sporty forms, it is important to carry out cardio training and carry out exercises for the press.
• Conditions.If you are constantly going to the gym, then the opportunity to carry out exercises with different simulators.Otherwise, it is necessary to select a training session that can easily be carried out at home with improvised agents.

Before you remove the sides and the stomach, a program must be created.It is unlikely that the thoughtless execution of exercises will achieve the desired effect.The training set is selected individually for each person, with the properties of the body, the initial physical shape and the body parameters into account.An experienced trainer should deal with this problem.

In order to receive advice, it is not necessary to visit sports halls and fitness centers.Training with a specialist is sufficient so that he can choose the right exercises and create a plan.It also shows the technology to carry out some movements.

If there is no way to contact the trainer, you can simply do general exercises, for example charging in the morning.However, do not forget that there is not so much effectiveness.It is then best to create a training plan personally, but with the mandatory accounting of the following factors:

Removing the waist and the stomach is not as difficult as it may appear at first glance.The main thing is to set a program correctly and create a program that helps to quickly achieve the desired goal.And we will help you.