Exercises for Weight Loss and Home Pages

Fitness coaches around the world develop new exercises for the weight loss of the abdomen and pages to keep women thin.Obesity becomes a real problem of mankind, and must be fought comprehensively.Physical exercises result in a quick and constant result of weight loss in the context of proper nutrition.

The most common causes of the abdomen and the page

Exercises for weight loss pages often produce good results in combination with your diet. Sitting lifestyle, irrational nutrition is the basis of obesity. In addition, the stomach and sides are covered with fats, lack of sleep or diseases of the internal organs.Exercise specifically developed for weight loss promotes the removal of the stomach fat.The most important thing is to do them correctly and regularly.We need to combine weight loss and side eating exercises.Otherwise, you cannot reach the desired harmony.

Best exercises for weight loss and pages

The best of the variety of training is the effective exercises designed for weight loss on the abdomen and pages.They make the waist thin, form a beautiful posture and make a feminine shape. This type of complex was named by Guy Gasper, a fitness instructor, author of the methodology. The complex contains 10 special exercises to lose weight in the stomach and sides.Classes strengthen the abdomen's rectum and oblique muscles and the back muscles. The weight loss departments of the abdomen and pages are so easy to do that he was still called "abdominal press to the dummies".The most interesting thing is, what exercises for weight loss and pages on the Gasper in this complex:

1. To warm up.This is mandatory and only takes 4-5 minutes, helps the muscles warm, prevents stretching and injuries.
2. This is followed by static exercises for weight loss of the abdomen and pages.
3. Stretching.

Then, all exercises designed to lose the abdomen and pages with images are examined in detail.

Twisting

Different types of twists are included in the 5th place practice of weight loss of the abdomen and pages.These allow you to develop the abdominal muscles of the rectum and create a embossed press.The most common option on the floor is to train weight loss.It helps to burn fat and pump the top press with minimal load on the lower back.Lying upside down on the floor, bend your leg at right angles at your knees.The hands are behind the head, their elbows are separated from the pages.Pull the press, lift the shoulder chamber from the floor smoothly.It falls slowly from the climax to the source.

 Planck

The most effective exercises for home weight loss are based on the use of your own body weight.Planck is a universal training of an extensive muscle group.This is not only for the weight loss of the abdomen and sides to exercise, but also radically transforms the figure better. They are performed as follows:

1. The starting position lies on the floor, the legs are parallel, the floor on the floor is the forearm of the floor and the elbow is exactly below the shoulders.Inhhale.
2. Breathing: Install your feet on your toes.Support - on the toes, the forearm.In the back, there is no difference, the muscles of the legs, the abdomen, the buttocks are tense, the legs are as close to each other.
3. If the muscles are too tense for the discomfort, they sink smoothly to the floor.

Reverse

These simple exercises effectively contribute to the weight of the abdomen and home side.Correctly, is done as follows:

1. Beginner position - lying on the floor (straighten hands).Legs - slightly bowed to his knees.
2. Raise your leg upwards, lifting your lower back from the floor.
3. With inspiration, slow down your feet and the bottom of the back.Amplitude - shortened,

Leaned to the side

These protozoa phizpine are suitable for weight loss on the side of the house and the side of the house.It is easier to do them easily - it is enough to hold your back evenly and lean on the side with the desired amplitude.At the same time, one hand is on the belt and the other is tossed.You have to do at least 100 times or more on both sides to achieve a good result.You may be burdened in the form of dumbbells.

Alcohols

Workout for weight loss of the abdomen and pages will be particularly effective in "Scalolas" practice, which includes an extensive muscle group, tuning the entire body.This is how they do:

1. IP: Lyching emphasis.Straighten our hands, the legs must be with shoulders apart.Leaning in the palms and socks of the legs.Hold the body right in the back section.
2. Breathing - Filter the press, pull one of your knees to the chest without different to the side, the back straight.
3. Breathing - put your feet back without resting the press.Repeat the other leg.

Oblique

This type of exercise is effective for weight loss.The photo shows how they participate in the oblique muscles of the stomach.The correct implementation algorithm:

1. The initial position: lying on the floor with the legs bent to the knees, the hand is crossed at the back of the head, and the feet are pressed on the floor.One foot's ankle is on the other's knees.
2. After inspiration, start lifting the body, vice versa.The elbow of the left hand strives to touch the opposite knee.Change the position of the legs and put it on the other side.
3. Go down, but not to the end.Work in a short amplitude on the tension of the oblique muscles.

Twisting

This exercise operates the upper and lower abdominal muscles.IP: Lying on his back with his feet raised.At the same time, the ankles are on the parallel floor of the line, the knee is on the same line with the pelvis and the hands behind the head.Stretched pressed, pull your knees and chest together as the hips and shoulders disappear from the floor.Repeat - ten times.Relax and repeat ten times.

Planck turns

These complicated exercises for weight loss and pages with a photo help to bring not only the waist but also the buttocks, hips, legs.The turn is done according to the scheme:

1. IP - classic band, emphasis - socks of the legs, forearms.
2. Breathing - Turn, take the side bar, resting on the right forearm and toes.
3. The left leg and arm are stretched up in the opposite direction.
4. Bend your arms, legs, pull your knees to the elbow.
5. Dilute the limbs in different directions again.
6. Return to IP and repeat on the other side.

Lunch with turns

The legs are 15-20 cm away at the lower ribs.The stomach stretches, its back straightens.Walking to the right with the left foot and turning the body to the right.At the same time, the toe on the left foot looks left.Go down to the momentum, straightening the right leg.Return to IP, repeat the other page.

Vacuum

This is an interesting method of weight loss in the abdomen and pages.Generally, abdominal and pages practices develop the press muscles, while vacuum results in internal muscles and apertures.The exercise is performed as follows: You have to stand straight, take a deep breath, then exhale and pull out your stomach.Pull the press, try to tighten the navel towards the vertebra and under the ribs.Fix the position for 10-15 seconds, breathe slowly on your nose and weaken the muscles.Breathe deeply into the membrane 2-3 times, repeat with 3-4 approaches.

Side attacks

These workouts help to create a beautiful relief of the buttocks and legs and to tighten the figure.To do this, you need to rise and spread your leg width.The back is straight, the hands - in front of the chest, bent to the elbow, in the press.Exhale - a wide step towards the left foot to the right corner of the knee.During exhalation - return to the IP and repeat the other side.

Strong legs and buttocks help the waist visually reduce!

Fitness instructors are recommended for beginner exercises for weight loss and pages to use other muscle groups with other types of loads.Thus, it is possible to harmonize the muscles, so the shape is beautiful.

Step and buttocks exercises at home

These simple workouts can even begin, but for regular classes, the result will not be long.

Squat

Be sure to add exercises for weight loss and pages at home to train the hips and legs.The most famous squat is the most famous.

IP: Permanent, legs - shoulder width, socks become pages.The knee is directed toward the sock.The body weight should be transferred to the corner, pressing the foot on the floor.The back should be slightly beaten with a boat, but not round.The mosque is straight, without deciding.The knee is forbidden inward and diluted when raised from the bottom.At the beginning of the exercise - deep breath, in the end - exhales.

Ears

The simplest training is the best practices for losing weight, as they are clear, do not require special skills and produce quick results.Lunges helps keep the entire figure.Go ahead with your right foot, your toe are a little inside.Mote on the left foot back and toe.Hands - the belt is evenly the case.If you bow your left leg, go until the right heel is formed on both legs.Inhale, push it out, return to IP, do it to the other side.

 Berpi

At first glance, Berpi seems like a simple exercise for weight loss, but allows you to carefully develop all groups of abdominal muscles, buttocks, hips.This is how they do:

1. Make a squat from a standing position, relax your palms on the floor.
2. Remove both legs, the rod by filling the straightened hands.
3. Tighten your legs on your hand.
4. Stand up, jump high, applaud your hand over your head.
5. Repeat 1-4 points without interruption.

Running

Running is a classic way of weight loss to strengthen health.First walk with a quick step, heat your muscles.At the same time, develop a breathing strategy.Fragrant - one step, exhalation - three steps, just as comfortable.You can then add a pace to running, for fast running.This workout should bring comfortable feelings, shortness of breath, without pain.

Legs twins to the side

Hip abstract effective exercises for weight loss and priests.The IP can stand on the floor, lie on its side, or stand in a square.You need to stand up and hold the bracket, filter the gluteal muscles, and take your foot as much as possible.

Bridge

This exercise, like many women, is for weight loss of the abdomen and buttocks.IP - lying on the back, with the legs bent on the knees, the legs rest tightly on the floor, the arms along the body.Inspiration - press the bottom and lift your hips, hold it for 2 seconds, press the bottom, exhale and return to IP.

A set of exercises for weight loss of the abdomen, sides and legs

In order to get rid of hated fatty deposits, there is a need for a properly compiled practice set for weight loss of the abdomen and sides. You must take into account the initial data of weight loss: weight, possible health problems.For weight loss and high -weight pages, the high school should clean it.This helps to avoid injury to joints and ligaments.Exercises for weight loss of the abdomen and pages should be performed at least three times a week.Install the duration of your workout with your own well.The fitness of the house should not cause chronic diseases for weight loss of the abdomen and sides.Be sure to start the watches warmly and to stretch.

Following this graphics within a week, spent on home weight loss, for 3-4.5 hours.This means that you will soon reach the physical shape you want.After 30 days, exercises for weight loss and pages become the usual lifestyle, and harmony and grace replace lush forms.

How to accelerate weight loss?

In order to get weight as quickly as possible for weight loss and home side, proper nutrition, cardio workout, modern cosmetic procedures should be complemented.Nutritionists recommend that pharmacy drugs be reduced only in extreme cases.The use of sports nutrition promotes faster weight loss without loss of muscle mass and accelerates metabolism.

To create the food

It is advisable to eat in small parts with 2 or 3 hours during weight loss.It is important that the Last Dinner is agreed at no later than 2 hours before the night's rest.One day try approx.Drink 2 liters of clean, non -carbonated water.Listen to the list of useful products, take them to compile your diet.Minimize harmful foods or exclude completely.

Add cardio workout

It is difficult to overestimate the importance of cardio workout in terms of weight loss of the abdomen and pages.Experts advise you to combine cardio and strength exercises to achieve maximum fat burning effect.

Add the nutrition of the sport

Various sports nourishing helps to quickly tighten the body and preserve muscle mass.These products are classified by their effects on the body:

• thermogenics;
• diuretics;
• reduction of appetite;
• Blocking of calories;
• Metabolism stimulants.

Fitness instructors recommend that they do not replace the abdomen and pages practices for rapid weight loss, but to use the synergies of these two resources.

Conclusion

If you decide to set your shape, physical exercises will become a basic factor of weight loss and pages.Other resources should be connected to them - proper and modern sports nutrition, cardio training and most important - perseverance, faith in their strength, good motivation.Once all the factors are connected, it will definitely reach the goal.