Exercises for Weight Loss and Home Pages

The muscles of the abdomen and sides belong to the muscles that form the corset.Therefore, their work includes many connected muscles that are upside down and extend through the bottom to the front and inside of the hips. Make some changes in your lifestyle and do exercises to lose weight on your abdomen and pages to get the shape of your dreams.

A strategy for weight loss of the abdomen and pages

The stomach fat is ugly from aesthetic point of view.In fact, it can usually affect your health if you do not limit its growth.A sedentary lifestyle is one of the main reasons for the appearance of the abdomen.Lack of regular exercises and low physical activity, in parallel with overdose, leads to the deposition of fat around the waist.Even in the absence of excessive weight, poor posture and weak muscles in this area trigger fat accumulation in the stomach and side.All you have to do is tone the muscles to get a thin waist.If you think only one diet helps your stomach fat, you are wrong.The diet contributes to total weight loss but does not affect the stomach and pages.Low intensity energy exercises provide increased metabolism and allow calories to burn faster.It will have a greater impact on exercises to lose weight if you follow these tips:

• Moving movements from the waist, the hips must be motionless.
• Keep the press muscles throughout workout.
• Breathe deeply - this improves the press muscles and protects it with the lower back.

Exercises need to use a large amount of muscles and spend a lot of energy to ensure intense burns of calories.Here the high intensity workout and the burning fat save.The 80% success depends on the use of healthy foods.Consider the balanced diet with a sufficient amount of macro and micronutrients.Eat to eat at home cooked food and give the fast food and finished food.If you follow a healthy diet, along with regular workouts for 30-45 minutes a week, the weight will gradually decrease and melt the fats and sides.

The most effective practices of the abdomen and pages

You need to provide an opportunity for your body, which is not used to the same training.To do this sometimes, switch between exercises:

• straight, inverted and side screw, including the ball;
• weighing squat;
• slopes with dumbbells;
• Gemini and stepmother elements.

Perfect for every workout, running, jumping rope or bicycle for 15 minutes.

Direct twist lying on the back.

Nothing will burn fat in the stomach faster than twisting.There are many variations of this practice.Do not take your breath when you act.Repeat 2-3 approaches ten times.Bend your knees and put your foot on the floor or lift your legs at right angles.Hold your hands on your chest - so you can avoid excessive pressure on your cervical muscles.

Pull the press muscles and exhale the body in exhalation.From breath, go down to the floor.A similar initial situation, but when lifting your body, you decide on the right side of the left shoulder while lying on the floor on the floor.Then do this movement.At the same time, you can release your knees on the floor in the opposite direction - this focuses on the movement of the lateral muscles.From the initial position, the exercise is done by the legs, not the shoulders.Put the press muscles and do not use the pulse of the legs.The legs in this case are on the floor and the fitball supports the lower back of the back, the weight of the shoulders.From this position you can make a straight and side screw.You should not sit completely when you can lift the case, lift your body at an angle of 30-40 degrees - this will protect your back from injuries.All movements are done slowly.

bridge

This exercise actively involves the muscles of the abdomen and buttocks.It has many varieties between the initial and advanced levels.Make 10-12 repetitions in 2 approaches.Make sure there is no difference in the back part when lifting the buttocks.He lay on the back, with a bent knee, the legs standing on the floor.During exhalation, lift the bottom and tighten the press muscles.Paise on top and slowly sink to the floor.The advanced version assumes that it holds balance with one footrest, while the second extends to the ceiling.In this case, the exercise is complicated by adding weight.Place a pancake on the stomach from the rod or fasten the rod to the hips.

The vacuum of the abdomen

This exercise is also called a four -point transverse abdominal vacuum.Vacuum exercises for abdominal muscles place greater emphasis on breathing and not to increase heart rate.They should be done on an empty stomach.

• The vacuum of the abdomen from a four position.After exhaling, tighten the abdominal muscles and keep them in this position for 15-30 seconds.
• Do different options for this exercise for sitting or lying.

Planck

This exercise forms the muscles in the abdomen, hips and lower back.Use different band options to pump all your body muscles.Try keeping your back evenly and do not drain into the shoulder belt.Follow the situation as much as you can.Gradually increase this time and proceed to execute the rods outstretched hands.In the advanced version of this exercise, you can raise one of the arms or legs on the floor.Keep your hips on the floor in a complicated version, lift one leg - this side muscles and hips work hard.

• The reverse lane is similar to the bridge, only with the support of the shoulders, but also with the elbow or palm.
• The lane on the ball.

Wrap the ball by promoting your legs and your hands are located on the floor under the shoulder strap.The unstable position of the legs on the ball contains additional stabilizers muscles.

Breathing exercises to reduce waist and pages

Apply breathing exercises to remove the stomach and sides.

There are 2 types of equipment.Bodyflex, occisis, effectively produces flat belly.In the first version, the technology involves the flow of oxygen to the site of fat burning.To do this, exercises on empty stomachs are given special attention to breathing.The exhalation here is replaced by a deep breath, then sharp exhalation and holds breath again.The exercises are carried out while taking into custody.It takes up to 10 seconds, which promotes fat driving.Bodyflex classes take 15 minutes to perform effective exercises for weight loss of the abdomen and sides:

The shoulder width of the warm -up legs, slightly bowing, the body leaning slightly, the palm rests slightly over the knees.Begin to breathe deeply with the effort to push the air until the lungs are completely released, breathe quickly into the nose with complete inflation of the abdomen.With the mouth, fuel the air, tighten the stomach, stop your breath for 10 seconds.Repeat the complex.

• Place your feet on your shoulders, bend your knees, palms, put a little over your knees, prepare a breathing exercise.Lower your left hand, put your elbow on your left knee, lift your right leg with an elongated toe without tearing your leg out.Raise your right hand towards your head, keep the muscle on your side.Make a cycle of 5 reps, change your hands.
• Sit on the floor, throw your feet on the other, bend.With your right hand, pick up your opposite knee, throw your left hand behind your back.Make a breathing exercise, tighten your left knee, plus up to the body spin, the tension in the waist is felt.In retrospect, to stretch the waist, the outside of the thigh.Take care of 5 repetitions, change pages.

When using the occisis system, there is no sharp exhaustion instead of having a short breath.Proper technique: 1 deep breath, 3 short breaths, deep exhalation, 3 light exhalation.You can repeat effective technology up to 30 times after meals.This technique stimulates oblique abdominal muscles, the abdominal press, which is 250 times within a quarter of an hour.This helps to get rid of fats, ugly folds, and makes the stomach flat.

Charging for weight loss of the abdomen and pages

If you want to lose weight, you should have an intensive workout regularly (four times a week) and do actual daily exercises.The following exercises can be incorporated into gymnastics:

Lying on your back, straighten your hands and hands on the floor.Slowly get your feet with a combined heel of the abdomen, quickly straighten your leg.

• Lying on your back, bend your knees, do not break your heel, your hands on the back of your head with dilute elbows.Inhale, lift your body on your knees, lie with arms stretched along the body, move your legs until your fingers touch the carpet over your head.Return to IP, raise your foot to 20 cm, hold for 10 seconds.
• Sit down, holding your back straight, hands at the hips, filter the press muscles, lay back smoothly according to the 90 degree angle between the body and the straight legs.
• Shallow squirrel load - sit back slowly on an imaginary chair and in one position, straighten it.For the complication, you can squat on one leg and twist the hoop.

How the exercises affect the weight loss of the abdomen and pages

Regular execution of more physical exercises - sometimes many people will have a test to lose weight.In fact, not everyone can force themselves to pay daily attention to sports, and so most decides that a proper nutrition is sufficient.At the same time, exactly problematic areas such as the stomach and sides are very difficult to arrange only through calories.By the way, how to read a calorie shortage here.The volumes will, of course, decrease, but the stomach will still not be flat.In order for the abdomen to be flat, the toned abdominal muscles are required.If they are weak, the stomach is still swollen and forms a ugly silhouette line.Well, you can only pull the abdominal muscles in one way - effective exercises to lose weight on the abdomen and pages.In addition, physical activity, of course, promotes faster weight loss.

5 Exercises for Weight Loss and Pages

Let's talk about pages first.There are many simple but effective exercises that help reduce pages and tighten the abdominal muscles.Note the 5 exercises for weight loss of the abdomen and pages, which are guaranteed to tighten the figure.It is directed to the first three sides of the presented and can easily and quickly get rid of excess clusters in this area.These exercises will be sufficient to get rid of the surpluses, but at the same time not the oblique muscles of the press, which results in an increase in the volume of the waist.The remaining two help to pull the press and reach the flat stomach.

• 1 slope.Beginner position - the legs will be shoulder width, the hands will bend at the elbows, keep the belt.As an alternative solution, we lean to the side while pulling one hand towards the inclination.If you lean right, the left hand stretches and vice versa.Repeat 30 times.This exercise is very simple, but effective enough.You have to take two or three approaches, you can repeat every day.
• 2 turns of the case.Beginner position - Legs become a shoulder width, hold our hands at the chest level, close the brushes in the lock.We turn back and try to completely turn the torso, the legs and the pelvis remain motionless.20 or two approaches are made 20 or three times.
• 3 screws.Beginner position - Lying on your back, holding our hands behind your head, your feet stand on the floor, your feet are bending on your knees.We lift the body to the knees, turn, return to the starting position.Repeat ten times in both directions.One or two approaches will be sufficient.
• 4 The rise in the body.There are two versions of this practice.The first goal is to strengthen the top press and the second allows the lower press to work well.So we go to the floor, bend our feet on the knees, rest on the floor on the floor, hold our hands behind the head.From the floor to the floor, pull it up to the chin, do not lift the body completely, and take the initial position.Two or three approaches are carried out 12-15 times.In the second variation, we do the same thing, only lifts the case completely and attracts the chest to the knees.
• 5 Raising the legs.We lie down on the floor, rest with our hands on the floor, keep it along the body, and press the lower backrest on the floor.Rise the legs perpendicular to the body and slow down slowly, hold for 1-2 seconds for approx.5-10 cm from the floor and lift it again.We repeat the exercise 15-20 times, using two or three approaches.

Efficient press exercises

It is difficult to achieve the perfection of the figure, especially in a "complex" area such as the stomach and waist.In order to maintain weight and maintain a thin waist, a flat stomach over 40 years of age becomes a real problem.But nothing is impossible.Effective exercises suggested by the experienced fitness instructor, the warm gas, are guaranteed to get a thin waist and a flat stomach.This is how Gay Gasper called him - the "Ben Press for Dummies" complex.For each exercise, we also recommend that you make a more complex change to an advanced level, or vice versa, is an easy version if it is difficult to cope with the basic level in the first stage.You don't need special equipment or shells, you just need a carpet.Therefore, the complex of flat abdominal gays is ideal for homework.Gay Gasper recommends combining press exercises for aerobics and balanced nutrition, as only one swing of the press is not sufficient for the flat stomach.It is impossible to burn fat only in a particular area, so you do not get a flat stomach without aerobic load and a balanced diet, and even a pumped abdominal press hides the subcutaneous fat layer.With these recommendations, after 2-3 months, you guarantee a thin waist and a flat, beautiful belly.Yes, unfortunately this process is not fast.But within two weeks you can see the first motivating results if you practice every other day.