Best exercises for weight and sides

We pay attention to an article that explores the weight of the belly and sides.You will learn how physical exercise helps to lose weight and what they are better than diet or hunger.Read how to choose the choice of exercises and what personal features to consider.And also get to know some basic and effective exercises that can easily perform at home.

How Exercises helps to lose weight

Exercise plays an important role in fighting overweight and obesity for the following reasons:

• Physical activity contributes to the active burning of energy arising from fat deposits.This leads to fat mobilization and reducing its amount in the body.

• When a person sits in a low -calorie diet, The body, to maintain energy reserves, involves a protective physiological reaction that blocks weight loss, especially if the diet is very comprehensive and a person sits on it for a long time.With physical activity, it does not happen and the weight is lost much faster and more efficiently.

• Physical activity stimulates the sympathetic parts of the nervous system and increases the rate of metabolism.In this case, the amount of energy consumed by the body is consumed and this results in weight loss.
• It is also worth notingRegular loads improves physical and psycho -emotional mood, Make a person active and energetic, and life is much more interesting and clear.

How to choose the best exercises for yourself

To select the exercises that are suitable for yourself, experts recommend taking into account the following features:

• If you want a thin waist, you should refuse tilts with an extra load.This exercise promotes the intense and lateral muscle growth of the press, so it will increase in size over time.Such exercises are quite suitable for boys who want to increase their body proportions rather than girls.

• Board lessons are considered effectiveIn excessive fat battle in the abdomen, but there is a danger that we should not forget: permanent classes with the hoop will miss the pelvic organs.
• If you decide to perform the sides with extra weight, you cannot make sudden movements during the exercise process.

• Circles with excess kilograms on the stomach and sides will help you load the cardio.Such exercises enhance metabolism and this helps to burn fat deposits.It is also worth giving preference to the interval.
• It is also advisable to combine physical exercise with additional loads.
• In this process, it is necessary to control the binding muscles of the press, it should not be excessive.

The best exercises

There are different sets of exercises that allow you to make the waist thin and beautiful.

Grandfather

The most famous can be called the press deviation.

• To perform it, you have to lie on a flat surface or on the carpet and feet on your knees (legs should be placed on the floor).
• Bring your hands to your back, inhale deeply, tear your body from the floor and pull it to your feet.
• Then remove and sink in its original state.
• 10 repetitions of 2-3 approaches are advisable.

The opposite deviation

• To do this, lay on your back, kneel and place your feet on the floor.
• Hands along the body.
• It is now necessary to raise the legs so that the thighs finally sit on the floor perpendicularly, and the elbows move on the chest.
• When you tear your feet from the floor, you have to remove it, and when your feet are on the floor, inhale.
• It is advisable to do 10 repetitions of 3 approaches.

Oblique twisting

• It is necessary to hit the surface evenly, place your hands with your head and knees to the knees so that your feet do not touch the floor.
• Now you have to raise the case, stretch the left knee to the right elbow.The left side of the body should remain on the floor.
• Repeat the movement on the contrary: Reach the right knee on the left elbow so that the right side of the body stays on the floor.
• With one approach, you have to make at least 15 repetitions.

Planck

This, at first glance, is a simple exercise that is directed at the press, hips and lower back.

• Keep the position on the floor so that the elbows, elbows and fingers rest on the floor.
• The neck and spine should be built in one line, and the gaze is directed forward.
• Then it is necessary to tear the elbows from the floor and be in this condition for 30 minutes.It is important that the breathing be ordinary.
• After that, you can switch to the side bar position and perform the exercise on each side for 30 seconds.
• Take the position again so that the legs and palms are resting on the floor.
• Transfer the gravity of the center to the right side of the body.The right hand should be bent at right angles.
• Place your left leg to the right, hold your feet straight, raise your thighs.

• In this position you have to be 30 seconds.In the future, you can perform the plan for 1-2 minutes.
• Repeat the exercise for the other side.

With a building

This exercise is perfect for beginners.

• Take a step on your left foot and kneel.This will make the right thigh muscles stretch.
• Extend your hands in front of you so that they settle in parallel to the floor.
• Warm - after the booth, take a step forward in front of the left foot and sit on the imaginary chair.The right leg should be left behind, and the toe touched the earth.By doing so, leave your back directly, and then make alternation with your body.
• Do such an attack on another foot.
• You can repeat the movements 15 times.

Slopes in different directions

• To perform the exercises, you need to become straight and place your feet together.
• Take your hands and fold them on top.
• Maximize the tilting body to the left and hold this position for 15 seconds.You need to feel stretching on the right side of the body.
• Return to the initial state.
• Repeat exercises, tilted to the right of the body.
• In the future you can increase your time and save 30, 45 and 60 seconds.

During exercise you can do another interesting exercise that perfectly strengthens the abdominal muscles.

• To perform, you have to become all four.

• Rest the press and breathe deeply.
• Remove and, remove, strain and tightly draw the stomach.
• In this position, you need to hold the stomach for at least 15 seconds.

Tips for better efficiency

In order for the training to be effective, it is necessary to follow the following recommendations:

• It is necessary to gradually increase the intensity of physical effort.In the presence of regular classes, the body not only adapts to the load but also becomes more durable.Therefore, it is recommended to turn on running, bike or power load at least once a week.This will help to further burn excess calories and improve metabolism.

• Prefer the classes in the fresh air.It helps not only lose weight but also heal the body as a whole.
• It is important to plan classes.This will allow you to prepare in advance and start the exercises on time.After all, it is necessary to decide on clothes, shoes and supplies of water.Many use proper music for training, which is also better in advance.
• The role in losing weight has a mealTherefore, its adjustment is also needed.Experts, for example, recommend the introduction of more vegetables in their diet, including crock, which allows the body to recover faster after exercise and bitter chocolate.It is also important to drink enough clean water (at least 2 liters per day).

• Do not neglect the mackerel.Muscle warming is necessary before the main exercise.This will reduce tissue crepes and possible damage.And after the class, it is advisable to make signs of muscle stretching.
• Do not offend you with this period of conversations.It is important to concentrate on the classroom, make them correctly and with maximum return.This is especially true if you are involved in a group of similar people.
• It is important not only to adjust the diet, but also to provide normal leave and sleep in which the body can rest and recover.

• If it is difficult for you to choose exercises, it is best to seek help from the coachWho can offer a suitable and effective complex, depending on your characteristics and desires.And the most important thing is constant.It is best to devote 20 minutes a day to exercise than to do anything.This is the most difficult, especially at the beginning of the road, when a person has unpleasant sensations after classes and fatigue.

How fast and how much can you lose weight

It is very difficult to talk about specific figures, as the result depends on the choice of physical exercise, the frequency and intensity of exercise, as well as the lifestyle you will lead during this period.TooThe individual characteristics of the body cannot be excluded.

Exactly one thing: If the training is constant and intense, the changes will be noticeable in a week: well, body and body muscle condition as a whole.This way, you can lose up to 4 kg per month, which means that the waist and sides will become less.

Pay attention!The main thing is desire and permanence.And make the result even more effective, you can walk and focus on cardio load.