An effective set of exercises for weight loss in the abdomen and sides.

Losing weight for many is a difficult task that requires huge spending of time and high will.However, for almost all weight loss, weight loss in the abdomen is the greatest difficulty.When a person successfully reduces weight, fat seems to go from anywhere, but not on the sides.Consider the exercises that will help eliminate the stomach at home.

Is it possible to quickly eliminate the excess weight of the abdomen and the sides at home?

It seems that some lose weight at home are an impossible task, it is necessary to attract many specialists: nutritionist, coach, masseur;Buy expensive food courses and training plans.In fact, if the problem is not in any disease, you can face weight loss yourself by making certain efforts and using the knowledge that we will give you today.For effective weight loss at home, for the formation of a narrow size and a flat abdomen, the best option will be a combination of aerobic and anaerobic loads, that is to say that it is necessary to alternate the strength and cardio training.In addition, 1 to 2 times a week, it is logical to deliberately pump the abdominal muscles.Thus, training at home in order to lose weight should look like this:

• 2 times a week
• 2 times a week of electric training
• 1-2 times a week pumping the press (separately or in a complex of both strength training and cardio)

And what type of exercises are included in these types of training and how to do them, we will describe in more detail.

Effective complex of gymnastics exercises for weight loss and the sides

Let's start with pressing the press.There are a lot of exercises to pump abdominal muscles.Some believe that some exercises are more effective than others, but in fact, even familiar and long-radical exercises give a good result if you do them regularly and observe the right technique.

Torsion exercises technique

Repeat 20 to 25 times.3-4 The approaches will be sufficient.The rise of the body lying on the back (for women and men) raises the case is an excellent exercise for the development and strengthening of the rectus press of the press.Technical exercise:

1. We lie on our backs.
2. We fold our legs in the knees and put the shoulders on the width.The feet do not need to be torn from the ground during the exercise (this often happens, because the legs serve as counterweight and "try to help get up"), so that you can immediately repair them: slide under the sofa, ask someone to hold, etc.
3. We put our hands behind the head or cross on the chest.If you are a newcomer, your hands can be stretched behind your head and when you get forward.
4. Please note: you don't need to press the head or neck with your hands.
5. The back is closely pressed on the surface.Minimize a natural deviation in the lower back.
6. Breathe deeply and exhale with a round back, lift the body.
7. At the top, you must expire as much as possible, filter the press muscles and linger for 2-3 seconds.
8. After that, on inspiration, we go down and relax.

It is necessary to repeat 15 to 20 times, 3-4 approaches will be sufficient.Of course, the press muscles quickly adapt to any charge, and this exercise must be performed in combination with others or replace periodically.Of course, for a beginner, this exercise represents a number of difficulties, so you can replace it with several simple options.

Lift the lying legs (suitable for hot-ups)

For example, the torsion or the lifting of the case can be alternated by raising the legs finding me.This exercise allows you to pump the lower part of the muscle of the Abdomini rectus.All exercises with leg lifting will always be more difficult for the press than torsion or lift the upper body of the body technique:

1. We lie on our backs.The legs are extended.Hands along the case.
2. When you lift your legs, very often, he tries to take his back, to minimize this phenomenon, put your hands under the buttocks and keep them throughout the exercise.
3. We respect deeply and with an expiration, we will tear our legs from the ground.
4. We raise our legs towards the perpendicular with the ground, hold this position for a few seconds and start slowly, feeling the muscles of the abdomen, lowering our legs.
5. At the lower point, it is advisable not to touch the surface so that the load is constant.

For a beginner, such a method may seem quite complicated, it is therefore logical to perform an elevator of one hour of the legs.With an expiration, lift a leg to the corner of 45 to 60 degrees, linger and lower slowly.When the first leg hit the ground, you can increase the second.Do not confuse this exercise with reverse torsion.When we lift the legs, as we described above, we finish the exercise with the position perpendicular from the legs to the ground.By turning opposite at the top, it is necessary to tear the buttocks from the floor and slightly tighten the lower body.

Exercise for the press "Lokot-Kolon"

There are two options for this exercise in the area of the muscles studied: the rectus and the oblique muscles of the press.As well as several options with different difficulties.Technical exercise:

1. We lie on our backs.
2. We take our hands behind the head.
3. The legs can be in one of the four positions: be folded on the knees and stand on the ground or lying to bed on the ground (light);Lie on a hill (light);Or they can be held in the air (complex).
4. The purpose of this exercise is to reach your knees with elbows.
5. We make a simultaneous twist both the case and the legs, that is to say that we strive to connect them to the middle.
6. If we work with straight muscles, then our task is to touch with the two elbows of the two knees
7. Exercise for rectus press muscles
8. If we want to work on the oblique muscles, we must contact the opposite elbow and knee.
9. When we work the oblique and gear muscles of the press, it is necessary to touch the elbow and the opposite knee
10. If the legs are on the hill, we turn to a greater measure to drive the upper part of the body, the lower part is fixed, therefore the exercise is light and suitable for beginners.
11. A light option is also when you raise your legs and put them back on the ground again.
12. The most difficult option is when your legs are twisted with the body, that is to say that you pull them towards you, then straighten them, but do not touch the ground with your feet.

The number of rehearsals from 15 to 25, 3-4 approaches will be sufficient.

Bar - Classic and lateral

The exercise of the bar, according to research, is one of the ten best press exercises. In addition, for oblique abdominal muscles, it is most effectively.There are a lot of options for the bar.We will consider two classic species - it is a classic and lateral bar.These two exercises can be carried out in dynamics.For example, tighten your legs on your chest, raise your hand, leg, jump, etc.

Classic bar.The bar can be carried out in three ways from the simplest to the most difficult:

• On the stretched hands.Starting on tense hands is a great option for beginners
• On the forearms.In the bar on the elbows, it is slightly more difficult to hold the right body, so it is better to determine the equipment in the bar on your hands stretched
• On the palms (Dandasan catulars).This installation is borrowed from yoga.This is a complex option, which is not always able to make it correctly

Technical exercise:

1. We are going on the stomach.This is the starting position from which you should stand in the installation of the bar.But if it is very difficult to you, you can immediately stay in the bar from a practical position.
2. The legs are straight.
3. Put your feet on the socks.The closer the legs, the more difficult it is to do the exercise.
4. We count either on the elbows or in the palm of your hand.
5. We resume and pressed with an expiration to the required bar option.
6. In this position, you must stay 20 seconds to several minutes.It all depends on your preparation.
7. It is important to monitor the body.Whatever the bar in which you are standing, the whole body must be a line even: the stomach is tightened, the pelvis is not filled and lifted, the back is straight, the neck is relaxed.
8. Don't forget to breathe.Breathing should be uniform and calm.At least it must strive.

Sidebar

This exercise can also be done:

• On a tense arm.Sidebar on a tense arm
• On the forearm.Sidebar on the elbow

Technical exercise:

1. Lie on the side.
2. A more complicated option is when one leg is on the other, but this method may seem very difficult for a beginner, so you can set foot nearby.
3. We get up on the elbow or on his tense arm, helping us with the second hand.
4. Breathe and tear the body from the ground with expiration.You should only keep the foot (or two) and the support hand: neither the case, nor the pelvis, nor the legs should in contact with the ground.
5. You should also make sure that the body is a straight line.
6. The support hand must be strictly under the shoulder.
7. We linger in this position during the required time - also from 20 seconds to several minutes - and change the side.

The exercise of the bar begins to be carried out with a minimum of possible time and each time they increase the time, adding 5 to 10 seconds.So, if you do this exercise regularly, then in a month, you easily reach several minutes.The abdominal muscles get used to loads quickly, so you must strive to include different exercise options, alternate them and replace them in training, so you can get greater efficiency.

Cardio-improvement to do for weight loss

Cardio-training is a complex of exercises or an exercise, for which our body requires a large amount of oxygen, so that heart rate and breathing are increased.Cardio charges are very well involved in the cardiovascular system and also helps to lose weight.Cardio charges include:

• running
• jump on a rope
• Bike bike or exercise
• Run the stairs
• Various jumps and exercises with jumps ("stars", beams, cries with jumps, etc.)
• ski
• Various active sports games

At home, you can also take some of these types of activities and use for weight loss.

Shelf

Jumping with a rope is one of the most affordable types of cardio and at the same time one of the most effective.In an hour of intensive training, you can burn from 600 to 1000 kcal.The number of calories burned depends on your preparation, your weight, your age and certain other factors.Jumping technique.This exercise is not particularly difficult, because probably everything has known it since childhood.However, there are our nuances that we would like to note.

1. The duration of the rope should be practical, otherwise a successful training will not work.If you stand in the middle of the rope, its handles should reach you to your chest.
2. We take a jump rope, take our hands hips about 20 cm and start to turn.
3. The hands must participate completely in the work, and not only brushes, otherwise you will have them too quickly.
4. We jump on socks, not on the heels.
5. Choose shock shoes and a covering absorbing a shock, and better, because it will preserve the health of your joints.

If you jump regularly - every two days every day, just 15 to 20 minutes to maintain a good shape.In addition, you can experiment with various jump options.This will diversify not only training, but will also make it more intense.We suggest watching a video with a selection of different exercises on the rope.

Run in place of the house

The races serve an excellent option for the cardio load, helping to involve all the muscles of the body in the work, but for one reason or another, a race on the street is impossible.In this case, you can try to run in an easy place to make at home.Running on site can become an analog of races in the street or on the way, if you work at an intense rate, such a training has many advantages:

• Regardless of the season and weather conditions
• There is no need to select and buy clothes specially
• Less opportunities to injure yourself

In a word, you can do anywhere and anywhere.But, of course, there is a very unpleasant drawback - running on site in some respects is less effective if you compare it with the race in the street along the crossroads.For what?

• No horizontal movement
• No resistance to weather conditions
• There are no natural changes in the landscape (elevators, descents, stone surface, sand, etc.)

And for many, this lesson will be quite boring.It is difficult to run in place for 20-25 minutes.

How to solve these two problems?How to race on site a more efficient and interesting occupation?You can use music or television for distraction, which will diversify the training.You can not only watch your favorite series, but also burn 200-300 kcal by series.To do an intensive training, you must alternate various racing options: at a slow pace, at maximum speed, lift the high knees, pull a knee towards the chest, etc.Constant load changes will not allow the body to adapt and operate in backup mode.

Training on an exercise bike

The exercise bike is present in each gymnasium, and it is also often bought for homework.First, it is small, you can choose a simulator even for a small apartment;Second, it has an affordable price.Many people who want to lose weight have a question: which is more effective - running or an exercise bike.It depends on many different parameters: the initial weight of involvement, age, physical training level, simulator loading level or operating conditions, intensity.But in one way or another, there is an opinion that works much greater than the combustion of fats on a bicycle or an exercise bike.If you maintain a speed of approximately 30 km / h on the simulator, you can spend about 800 kcal, which can be equivalent to one hour of jogging.To obtain good results in weight loss, especially with regard to the problematic area of the abdomen, you must be patient.It often happens that a person eats properly and regularly engaged, loses weight, but the stomach slowly leaves.This is sometimes due to the fact that the visceral fat accumulates there (unlike the subcutaneous, it is deeper and envelops the internal organs), and it is not easy to get rid of it.Nevertheless, it is not impossible, even if you have to spend a little more time and effort.