9 Effective methods and exercises for losing weight, sides, waist, thigh and buttocks.The problem of overweight is relevant to both men and women, the only difference that women are more worried about their appearance.We will discuss the methods used at home that will allow you to be delighted and have a weak and suitable figure.
The causes of fat
The most common causes of fat and additional pounds are:
Incorrect meal.
To create a weak, beautiful figure, it is necessary to avoid fatty and especially sweet foods.Artificial sugar, which is abundantly added to sdoba, pastries, soda and other high -level products, is poorly absorbed by the body and almost immediately moves into fat deposits on the stomach, sides, thighs and buttocks.
Thus, turn on fresh vegetables and fruits, cereals in your diet, drink enough pure water, green tea or decoration of medicinal herbs.For example, dietary and at the same time delicious dishes, pumpkin, apple, buckwheat, bran, Bulgaria, kefir, honey with moderate amounts and other healthy products.
Tempting lifestyle.
In the modern world, people spend more time on a computer, home and at work.Hypodynamics promotes fat deposition in problem areas.Therefore, bringing yourself into a physical form, enter your lifestyle:
- Walks in the fresh air,
- Running,
- Bicycle
- Skis sliding or
- Horse
- Fitness classes at home or in the gym,
- Yogi exercises for weight loss, healthy spine and posture.
Genetics and metabolic processes
The legacy and speed of the body's metabolic processes also plays an important role in the proportions of the figure and in the tendency of fat deposits.A certain amount of fat on the abdomen is normal, performing the function of protecting the organs of life.Only excessive obesity and very low metabolic rate are dangerous.Most people have a common excessive, unbalanced nutrition and an irregular lifestyle, very inactive.As a solution to this problem, losing weight and home exercises that we will discuss are perfect.
Effective exercises for weight loss and sides
The most effective exercise complex for fast weight loss will help to come in excellent form.Remember that good effects can only be achieved by using them regularly.Exercises are recommended for alternatives to each other so that they can perform the complex daily for at least 10-20 minutes.
1. For weight loss hoop
Hoop is also known as hulahup and is probably one of the fastest and most effective ways to lose weight.The oversized hoops are conventional plastic and massage.One and the other are effective.Special nozzles from the inside are added to the massage hoop so that the volume of the abdomen, sides and lumbar spine decreases faster.But then it is advisable to use a massage hoop directly on the skin, without the clothes beneath it.If you throw a hoop with clothes, then the usual option is quite suitable, it is easy to buy in a sports goods store.It is advisable for the hoop to move in both directions for ten minutes.
2. Swimming
This is one of the most powerful and useful ways to lose weight.Swimming not only eliminates extra pounds, but also strengthens the muscles of the abdominal press, spinal cord, heart, arm and legs, develops the respiratory system and provides durability.Swimming is a great way to treat the whole body.Of course, it is best to swim with clean pond with natural water, but if it is not close, then swimming in the pool is also suitable.Do not forget to visit it with special glasses and hats, in addition, you should take a shower before and after the workout.The maximum effect of losing and strengthening the weight of the abdominal muscles, sides, spinal cord, thigh, buttocks and legs is achieved by flipping.
3. Provide the press
If you do not want to swim, or not such an opportunity, then you can remove the stomach by downloading the press at home or in a fitness club.
How to download the belly press correctly?
This exercise is easy to perform at home.
A).Lying on your back, your hands can be hung on your palms on the back or just stretching along the body.When you just start engaging, it is best to download the press alternately: for example, the first swings are done 10-20 times on the right foot, then to the left.The second leg can be bent on the knee and pressed on the body to use other muscle groups.Supply of abdominal press, which is completely lying on the back - the lower abdomen is larger;If you raise your body - then the load goes to the top of the abdominal press.The higher the swings and the amplitude of the movements, the more abdominal muscles, sides, legs and buttocks.Both legs with swings at the same time, the load increases significantly and the effect becomes more noticeable.The load should be moderate, after the classes you need to feel energetic, strength in strength and good muscle tone.So you worked properly.
B).Layed on a flat surface.Then raise the straight legs about 30-35 degrees and hold for 7-30 seconds in this position.Downstairs, rest a little and do it several more times.
4. Press the body side muscles
Adjustment: Side, fitness or yoga soft, dense.Make your hand on top, focusing on the floor with your palm.Based on the other.The leg that is on the floor can slightly hit the knee for a better stop.The second leg, straightened, performs swings, 10-25 times.With a compatriot at the same time, you can raise your body, then more muscles are treated.Similarly, do it with another foot.
To enhance the effect, it is recommended to diversify the swings:
- It will strengthen not only the straight foot but also the back - both the muscles of the thigh and the back, including the buttocks, will be strengthened.
- Repeat the same swings knee bent foot: up and down, then back and forth.Both legs alternately.
5. Exercise - Bicycle
This is another exercise press, it can be done directly on the bed, waking up in the morning.The "bike" is a lie: lift the body and lean on the elbow hands.Raise your feet about 45-90 degrees and "pedal" in the air.Repeat turnovers two foot 8-12 times.When the press's muscles get stronger, gradually increase the load.The lower the angle of inclination, the higher the load and the effect of the abdominal press strengthening.
Homework for weight loss
To achieve more results on the muscle pump and get rid of fats faster, you can include other exercises in the complex.
6. Exercise - Bar
Almost all groups of muscles are treated: arms, legs, thighs, buttocks, belly, back, neck.Therefore, it is useful to practice the "bar" in practice as men and women to create a weak body and strengthen muscles.To begin with: Stand on the carpet for classes, fell.
Fake socks and take the body, hands leaning from brushes to elbows.The body should be held parallel to the surface, the head is at the same level on the back.
Stir in such an end for a few seconds for 1 minute.From the habit, the body can start a concussion - it's normal.If you just start engaging, you can reduce the time from 20 sec and gradually increase the load.When the muscles become stronger, you can complicate the bar exercise, with the addition of deviation.In an elevated state, turn the body alternately: to the right and to the left.Solder for a little while each deviation.
Yoga Yoga Exercise - Asanas
7. Exercise "Pump"
Stand, the width of the shoulder of the feet.The cups are slightly turned inside - then the body weight is distributed from the heels to the front of the leg.Bring one hand and feel a biologically active point in the ribs, about 20 cm below the finger.The other is down and feel the bahti on the thigh on the side, about 20 cm in height.In places, bat expresses pain when pressing.
Then, the "pump" exercise is performed - turning the body to the right and left to alternate rise and decreased hands and fingers to biologically active points (bat).When tilting the body to the right - the left hand closes and slides with the fingers in the rib region, the right hand - below the knee goose, from the side.Slope to the left - on the contrary, hands are changing places: right - above, left - down, knocking on the leg.Exercise "Pump" strengthens the muscles of the sides, abdomen, back, hands.This helps to form proper posture, so the spine is actively involved in the slopes.
8. Asana "Luke"
He lay on his stomach, grabbed his legs, kneeled down and took his ankles.Next, at the back so that the hands stretched, the legs were slightly raised.You get a posture that looks like a bow for a shooting.
To improve the effect, you can make a few shots on the stomach.After that, reduce your feet, you can continue to catch your ankles with your hands.Remove a little and repeat the exercise several times.
The regular practice of Asana "Luke" perfectly strengthens and absorbs the stomach, and is also very useful for the spine.These exercises are recommended for men and women, both daily, or at least weekly, practice.
Alternative ways to prevent fat and sides
Those who do not want to run out of exercises can turn to the help of weight loss tools.With all their diversity, these funds are divided into external and internal use.
Biologically active supplements are used to enter the inside - dietary supplements, before using them, it is best to consult a doctor, which means it is more suitable for you.
- Fat cells fall apart,
- Helps to normalize metabolic processes,
- Plant extracts are used to burn excess fat.
Bad helps people normally bring weight without extra effort, but still better to achieve maximum and stable effects with physical activity.
9. To correct underwear
Another effective and completely safe tool for weight loss without excessive effort is to regulate the technology of active bioocrates based on Nanocamia.This technology is revolutionary in the field of underwear, based on its unique development - cosmetics.
Active biocriteal technology allows not only to get rid of excess volumes and kilograms, but also successfully combat cellulite, which is another major advantage of this method.In fact, there are many ways and ways to liberate cellulite - it is quite difficult to eliminate the problem.
Lucky with Nanocamika:
- Improves metabolic processes in tissues,
- Accelerates lymphatic drainage
- Makes the skin soft, evenly and moisturizing,
- The "orange bark" is noticeably softened and disappears,
- For a comfortable body - there is no sauna, bath or steam room, such laundry does not bend the body, but creates comfortable dry heat.
- Corrects the figure - it looks noticeably thin and more attractive.
- Reduces excess volume up to 10 cm in the lumbar and hips - according to the results of the study and many reviews of fans of this brand.
High quality patented textiles, micro -ceramic woven in Nanural, Nanural, on the principle of this action, there are many fake, mainly from China.Therefore, if you want to really get the maximum and proven effect.By the way, they are perfect for sports, which enhances the effects of exercises for weight loss and parties.Also very comfortable pants are very comfortable with high waist, which not only frees extra pounds and cellulite, but also makes the figure much weaker.
In this review, we have tried to introduce you to the most effective way to lose weight today.Everyone can choose the most optimal option for themselves.
I wish you were in a wonderful physical shape and looked 100%!