It just so happened that speaking of training for weight loss, people most often mean exercises aimed at the abdomen.It is understandable, sagging belly and sides is a clear indicator of excess weight.But do not forget, the human body is a single organism and it is impossible to locally burn fat only in one place, and in another not to touch it.
When you train and reach the moment when the fat begins to oxidize, it does it evenly throughout the body.This means that if you train the abdominal muscles diligently, this does not mean that you burn fat deposits only on your stomach.The plus is that if you know which exercises to perform precisely for the abdomen in order not only to drive fat, but also to tone the muscles, then this tone will easily remove several centimeters from your sides.
How to quickly remove the stomach and sides
In fact, the goal of the Gyrosigma training is not at all to burn as much fat as possible in one lesson, but to give a powerful impulse to the activation of all stored energy.And the energy is just in the form of fat and stocks.
You need to make the muscles well work, as they are one of the main consumers of energy.The more active they work during the exercises, the longer they will recover after them.You will finish training, and your body will continue to use fat to recover.This is the secret of proper training.
Therefore, it would not be entirely true to recommend only one exercise aimed at a specific problem area.A circular training will be much more effective.To use more muscles, but to pay a little more attention to problem areas.
If you are ready to work on yourself, let me offer you an option for such a training.She is not complicated.If you need a quick result, then spend it daily for two weeks and you are guaranteed to lose 7-10 kg.
The main condition for obtaining the result is to conduct training in the evening (an hour after dinner) and after it is nothing.Drink only water.This is necessary so that the body continues to burn fat, and does not use the energy that came from food after training.
Complex for a beautiful waist
We carry out these exercises in the order in which they are described.For each exercise, we make 4 sets of 12-15 repetitions.
Important!Rest between repetitions no more than one minute!Rest between exercises 3-4 minutes
Classic attacks
Perfectly load the rear biceps of the thigh, returning the muscle tone to the legs
Stand straight, hold your back evenly, put your hands on the belt.Step the maximum forward with your right foot, go to it and sit down to a corner of 90 degrees, then return to the starting position.Make the required number of repetitions per one, then repeat the same with your left foot.
No need to alternate the lunges first with the right, then with the left foot- this creates a dangerous load on the spine.
If the exercise seems too easy, pick up plastic floor liter bottles of water.
Sumo style squats
The best exercise for training buttocks at home
Put your legs wide as shown in the picture.Turn the feet so that it is convenient to be in the lower position.Hands in front of you (can be stretched for equilibrium) and sit down as deep as possible.Then we return to its original position.
For complication, you can also use a plastic bottle of water, but already five -liter.
Press exercises
No matter how many different options for exercise for training the press you know, only classic twisting make the muscles of the press work.
Take the position of lying face up.Bend the legs at the knees at an angle of 90 degrees, and put your hands behind the head.The accented force of the press muscles begin to tear off the shoulder blades from the floor, making twisting in the case.At the top of the exercise, make a 1-2 second pause, and then return to its original position.
When performing twisting, try to lift the body exclusively due to the effort of the muscles of the press - without jerking and the help of the hands of the hands.When performing the exercise, do not try to touch your knees with your head - just tear off the shoulder blades from the floor.Be sure to try to withstand a short pause at the top of the exercise - this significantly increases its effectiveness.For more convenience, you can put your legs on the sofa so that they are parallel to the floor.
HYPEREXTension
An indispensable exercise to improve posture by training the muscles of the spinal column.You get a bonus for the tightened buttocks and a good load on the muscles of the hips.
Lie down on your stomach.Put your hands in front of you, hold them straight.Keep your legs together.Take a breath and raise your arms and legs at the same time as high as possible.Lying at the top of 2-3 seconds.Return back on the exhale.
Reverse push -ups
We will return the tone of the muscles of the hands.Do not be afraid, you never pump up huge hands.Even if you want.But to make your hands strong, but beautiful you can do it.And we need only a chair.
Turn your back to the chair, sit down and place your arms (grip shoulder width) along the edges of the seat.On inspiration, begin to slow down slowly, bending the elbows.Lower your fifth point to the position when the shoulders do not become parallel to the floor (for the first time doing this exercise, it will be quite difficult to sink quite low. Start with a comfortable depth of lowering).Keep your elbows straight and do not dilute them very much to the sides.Having reached the bottom, using only the power of triceps, push the torso up, lifting yourself (by exhalation) to its original position.The exercise may seem simple in execution, but you need to practice a little to make it really right and feel that the necessary muscles work.
Exercise "Vacuum".We make the stomach flat
But this exercise will make you work well to work the transverse muscle of the abdomen, which is hidden under the press and is not visible outside.But it is she who is responsible for maintaining the internal organs and does not allow them to stick out.And “vacuum” is the only exercise that trains this muscle
You can perform a vacuum not only during training, but in any free minute.You can sit.You can stand.But most conveniently lying down.
To perform the exercise, lie on your back, bending your legs in your knees, relax your whole body.This is the starting position.Then make a strong exhalation, simultaneously drawing the stomach as much as possible.Having pulled the stomach, hold it in this position, breathing a little.Perform exercises two to three times in a row.At each next training, gradually increase the time from 15 seconds to one minute.
This training will take you about 40 minutes.If you have an exercise bike, a treadmill or Ellipsoid at home, you can work out on it for another 20-30 minutes.
Good luck on your way to the figure of your dreams!