Dreaming of the mild image? In this article some effective exercises for weight loss sides and the belly in the house.
Flat tummy and no lateral — the dream of many girls, but this area is ideal for correction through exercise. Exercises for weight loss belly and sides will help to get rid of the surplus, but it is important to follow the system of workouts and to adhere to the principles of a healthy diet, to achieve visible results.
The basic principles of exercise for weight loss belly and sides
- The intensity of the exercise depends on the individual choices of shapes and well-being.
- For those who have a lot of extra weight in the area of the sides and belly, the workout must be with more cardio stuff to burn fat.
- Available types of cardio home exercise: walking, running, swimming, jumping rope.
- Only the combination of cardio and strength exercises will allow you to achieve the greatest possible result: cardio burns fat, and strength exercises that rocked their muscles and shaping the figure.
- To achieve the maximum effect, you should practice 3-4 times a week.
- Every week increase the load strength exercises and during cardio with the wrap.
- The result of the training depends on your own effort during training and the initial volume.
- To lose weight in a specific place, it is impossible to be such: during the exercise slims the whole body and catch up on a lot of muscle groups.
- The most effective exercises for the sides — it's a torsion wrap, twist of the body and the slopes. You will need to do the exercises with great frequency, but without additional charge, to burn fat and not just build up under the muscles, thus creating additional volume. It is very important not to skip the warm-up with turns and gradients, as it warms and prepares the body for the training for the sides.
Rules of exercise for weight loss belly and sides at home
- The most appropriate time for effective exercises in the morning. Before breakfast or after 2-3 hours after the body is in excellent condition for the burning of the fat.
- For weight loss in the abdominal area and the sides that need to be done without weights, using only the body weight, or risk to build muscle under the layer of fat, that visually, it will add extra volume.
- Start and finish the workout with the cardio, that will replace your workout.
- Just follow the technical execution, with alternating amplitude.
Warming up before exercise, for the sides and the belly
Turns body to the hand
1. Your feet at shoulder width apart, knees slightly bent.
2. Use the abdominal muscles, put on the shoulders, bent arms, hold it in front of you at chest height.
3. Make slow turns to the right with a return to the original position, and then to the left.
4. Between twists and turns in different directions — stop in the middle.
5. Do this for 10-15 turns on each side.
The gradients at hand
1. Stand upright, feet at shoulder width apart.
2. Hands in the air and tilt your body to the right.
3. Tilt only the upper part of the body, be careful so that his legs were straight.
4. Series of the gradients of the enclosure to the hand alternately.
5. Repeat the exercise 20 times on each side in 2-3 approach.
Leaning forward
1. Stand upright, feet at shoulder width apart.
2. Start to put the casing down to touch the palms to the surface of the floor.
3. Do not bend legs and smoothly back to its original position, not to hurt the back.
4. Repeat the exercise 20 times in 2 approach.
Effective exercises for the sides of the house
Wrap or hula hooping
Torsion wrap — type available, home cardio, run-time, which not only burned calories, and worked out the muscles of the abdomen and back. The wreath is a necessary right for women, as it helps to form a slim silhouette and emphasize the waist. This is one of the most effective exercises for weight loss side home. Rotation wrap will help to get rid of the excess fat in the middle, if we do it systematically and not less than 10 minutes a day.
1. Stand up straight, feet together.
2. The arms race in the castle at the back of the head.
3. Turn the wreath with a small amplitude from side to side in 88 times on each side.
4. Try to hold your breath during inhalation, the participation of the abdomen.
5. The first week of workouts are you doing 88 rotary movements on each side in 2 approach, with each week, increase the quantity of approaches even 2.
Mobile strap
1. Get up to the classic strap with an emphasis on the socks and elbows, the body must be direct, without sag.
2. Keep your elbows just below the joints.
3. Lift your pelvis up, forming the body of hill, the foot, when that didn't bend at the knees.
4. Stay at the top for 5 seconds, then back to its original position.
5. Repeat the exercise for 10-15 times.
Twist sitting
1. He sat down on the floor, legs bent at the knees, feet put on the floor.
2. The housing go back to 45 degrees.
3. Fillets rounded, the coccyx prey.
4. He used the press and bend your elbows.
5. Turn the body and elbows from side to side.
6. Repeat the exercise 30 times in 3 sets.
Twist lying
1. Lie down on the floor, hands go in the hand, the palm of your hand pressed to the floor.
2. Shoulders don't pull from the floor and the feet up perpendicular to the top and bend your knees at a 90-degree angle.
3. Between your knees stay a short distance.
4. Bent legs up to the side to the floor, but don't touch the bowl, bring it to me and shoulders, don't pull from the surface.
5. Give me the leg to its original position.
6. Repeat the same for the other side.
Oblique bridge
1. Lie down on the floor, the body straight, and the elongated leg are located one below the other.
2. Put down the hand on the elbow and lean.
3. Demonstrated distortion of the casing at a side level.
4. Lift your pelvis off the floor, straighten the casing until it forms a smooth line.
5. Dispenser weight between the floor hand and foot leg support.
6. Lift the head and look forward.
7. Try to survive in this position for at least 30 seconds. Every week workouts increase the time to 30 seconds.
The ship
1. He sat down on the floor, at the same time raise your legs and your hands from the floor, trying to bend in the middle.
2. Stay in this position as long as possible.
3. Don't stretch your neck, hold the ends smoothly.
4. Repeat 10 times, trying as much as possible to maintain in weight.
The bending of the body
1. Lie down on the floor, legs bent at the knees, hands loose on his head.
2. Pull the casing from the floor and reach for the elbow with the opposite leg.
3. You're late on touch point and return to the starting position.
4. Do touch alternately.
5. Repeat the exercise 20 times on each side in 2 approach.