It happened equally that when we talk about training for weight loss, people most often mean exercises aimed at the stomach.It is understandable, sagging stomach and sides are a clear indicator of excess weight.But don't forget, the human body is a single organism, and it is impossible to locally burn fat only one place and on another not to touch it.
When you exercise and reach the moment when the fat begins to oxidize, it does so evenly throughout the body.This means that if you exercise the abdominal muscles diligently, it does not mean that you only burn fat deposits on your stomach.Plus is that if you know which exercises to do exactly to the stomach to not only drift fat but also to tone the muscles, this tone will easily remove several centimeters from your sides.
How to quickly remove the stomach and sides
In fact, the goal of gyrosiga training is not to burn as much fat as possible at all in a lesson, but to give a strong impulse for activating all stored energy.And the energy is just in the form of fat and stocks.
You have to get the muscles well to work as they are one of the most important consumers of energy.The more active they work during the exercises, the longer they will recover.You 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 only recommend an exercise aimed at a specific problem area.A circular training will be much more effective.To use more muscles, but to be a little more aware of problem areas.
If you are ready to work on yourself, let me offer you an opportunity for such a workout.She is not complicated.If you need a quick result, use it daily for two weeks and you are guaranteed to lose 7-10 kg.
The most important condition for getting the result is to complete training in the evening (one hour after dinner) and after that 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 exercise.
Complex to a beautiful waist
We perform these exercises in the order in which they are described. For each exercise we make 4 sets with 12-15 repetitions.
Important!Rest between repetitions not more than a minute!Rest between exercises 3-4 minutes
Classic attacks
Read perfectly back biceps and returns 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, and then return to the starting position.Make the required number of repetitions perOne, and then repeat the same with your left foot.
No need to change the lungs first with the right, so with the left foot- this creates a dangerous load on the spine.
If the exercise works too easily, pick up plastic flooring bottles of water.
Sumo -style squats
The best exercise for training ties at home
Put your legs wide as shown in the picture.Turn your feet so it is convenient to be in the lower position.The hands in front of you (can be stretched in equilibrium) and settles 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 training for training in the press you know, only classic twisting does 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 place your hands behind your head.The accent power of the press muscles begins to tear the shoulder blades from the floor and make twisting in the case.Then make a 1-2 second break and then return to its original position.
When performing twisting, try lifting the body solely because of the insert from the muscles of the press - without shaking and helping from the hands of your hands.When performing the exercise, do not try to touch your knees with your head - just tear the shoulder blades from the floor.Be sure to try to withstand a short break at the top of the exercise - this significantly increases its effectiveness.For more convenience, you can put your legs on the couch so they are parallel to the floor.
Hyperextension
An indispensable exercise to improve attitude by training the muscles of the spine.You get a bonus for the tightened buttocks and a good load on the hips muscles.
Lie down on your stomach.Put your hands in front of you, keep them straight.Keep your legs together.Take a breath and lift the arms and legs at the same time as high as possible.Lying at the top of 2-3 seconds.Return on exhalation.
Reverse push -ups
We return the tone of the muscles in the hands.Don't be afraid you never pump up big hands up.Even if you want.But to make your hands strong but beautiful you can do it.And we only need a chair.
Turn your back to the chair, sit down and place your arms (grab shoulder width) along the edges of the seat.In inspiration, start slowing slowly and bending the elbows.Lower your fifth point to the position when the shoulders do not become parallel to the floor (for the first time performing this exercise, it will be quite difficult to sink quite low. Start with a pleasant depth of lowering).Keep your elbows straight and don't dilute them much to the sides.After reaching the bottom by using only the force in the triceps, pushing the upper body up and lifting yourself (by exhaling) to its original position.The exercise may seem simple in execution, but you have to practice a little to do it really right and feel that the necessary muscles are working.
Training "Vacuum".We make the stomach flat
But this exercise makes you work well to work on the transverse muscle in the stomach, 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, bend your legs in your knees, relax your entire body.This is the starting position.Then make a strong exhalation that at the same time draws the stomach as much as possible.After pulling your stomach, hold it in this position and breathe a little.Perform exercises two to three times in a row.At every next workout, gradually increase the time from 15 seconds to one minute.
This workout takes 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 the way to the figure of your dreams!