It turns out that speaking of weight loss training, people most often mean exercises aimed at abdomen.It is understandable, sagging the belly and sides is a clear indicator of excess weight.But don't forget, the human body is a single organism and it is impossible to burn locally fat only in one place, and another not to touch it.
When you train and reach the moment when fat begins to oxidize, it does it evenly throughout the body.This means that if you train the abdominal muscles with diligence, it does not mean that you burn fat deposits only on your belly.The most is that if you know which exercises do precisely for the abdomen in order not only to drive fat, but also to tone the muscles, then this tone will easily eliminate several centimeters from your sides.
How to quickly remove the stomach and the sides
In fact, the objective of gyrosigma training is not at all to burn as much fat as possible in a lesson, but to give a powerful impulse to the activation of any stored energy.And the energy is just in the form of fat and stocks.
You have to work the muscles well because they are one of the main energy consumers.The more they work active during the exercises, the longer they will recover.You will finish training and your body will continue to use the fat to recover.It is the secret of appropriate training.
Therefore, it would not be quite true to recommend a single exercise aimed at a specific problem.Circular training will be much more effective.To use more muscles, but to pay a little more attention to the problematic areas.
If you are ready to work on yourself, allow me to offer yourself an option for such training.She is not complicated.If you need a quick result, pass it daily for two weeks and you are sure to lose 7 to 10 kg.
The main condition for obtaining the result is to conduct a training in the evening (an hour after dinner) and after that is nothing.Drink only water.This is necessary for the body to continue to burn fat and do not use energy from food after training.
Complex for a beautiful size
We perform these exercises in the order in which they are described.For each exercise, we make 4 series of 12 to 15 repetitions.
Important!Rest between rehearsals no more than a minute!Rest between exercises 3-4 minutes
Classic attacks
Perfect the rear biceps of the thigh perfectly, returning the muscle tone to the legs
Stand straight, hold your back evenly, put your hands on the belt.Go ahead with your right foot, go ahead and sit in a corner of 90 degrees, then go back to the starting position.Make the required number of rehearsals for one, then repeat the same with your left foot.
No need to alternate the slits first with the right, then with the left foot - this creates a dangerous load on the spine.
If the exercise seems too easy, collect bottles of plastic water in water plastic.
SUMO style squats
The best exercise to train home buttocks
Put your legs largely as shown in the image.Turn your feet so that it is practical to be in the lower position.Hands in front of you (can be stretched for balance) and sit as deeply as possible.Then we return to its original position.
For a complication, you can also use a plastic water bottle, but already five liters.
Press exercises
Regardless of the number of different exercise options for pressing the press you know, only classic twist makes the press muscles work.
Take the position to go to bed upwards.Fold your legs at the knees at a 90 degree angle and put your hands behind your head.The accentuated force of the press muscles begins to tear the shoulder blades from the ground, making twisted in the case.At the top of the exercise, take a break of 1-2 seconds, then return to its original position.
When you make a twist, try to lift the body exclusively due to the effort of the press muscles - without jerk and the help of the hands of the hands.When you do the exercise, do not try to touch your knees with your head - simply tear off the shoulder blades from the ground.Make sure you try to resist a short break at the top of the exercise - this considerably increases its effectiveness.For more convenience, you can put your legs on the sofa so that they are parallel to the ground.
Hyperextension
An essential exercise to improve posture by dragging the muscles of the spine.You get a bonus for tight buttocks and a good load on the hip muscles.
Lie on your stomach.Put your hands in front of you, keep them straight.Keep your legs together.Breathe and raise your arms and legs at the same time as possible.Lying at the top of 2-3 seconds.Return to the expiration.
Inverse Push -ups
We will return the tone of the muscles of the hands.Don't be afraid, you never pump a lot of hands.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 (shoulder width) along the edges of the seat.On the inspiration, start slowing slowly, folding the elbows.Lower your fifth point to the position when the shoulders do not become parallel to the ground (for the first time, it will be very difficult to flow quite low. Start with a comfortable depth of decrease).Keep your right elbows and do not dilute them much on the sides.Having reached the background, using only the power of the triceps, push the torso upwards, lifting (by exhalation) to its original position.The exercise may seem simple in execution, but you have to practice a little to make things really good and feel that the necessary muscles work.
"Vacuum" exercise.We make the stomach flat
But this exercise will make you work well to work on the transversal muscle of the abdomen, which is hidden under the press and is not visible outside.But it is she who is responsible for maintaining internal organs and does not allow them to go out.And "vacuum cleaner" is the only exercise that leads to this muscle
You can make a vacuum not only during training, but in any free minute.You can sit down.You can stand up.But the most conveniently lying.
To perform the exercise, lie on your back, folding your legs in your knees, relax your whole body.This is the starting position.Then make a strong expiration, simultaneously drawing the stomach as much as possible.After shooting the stomach, keep it in this position, breathing a little.Perform exercises two to three times in a row.Each next training is gradually increasing for 15 seconds to one minute.
This training will take you about 40 minutes.If you have an exercise bike, a treadmill or an ellipsoid at home, you can work there for 20-30 minutes.
Good luck on your way towards the figure of your dreams!