The best exercises for losing weight and pages

Weight reduction is a long and systematic process that requires constant efforts, willpower and endurance.In order to reduce the weight, it is necessary to create an individual integrated program for yourself, which contributes to losing weight in convenient mode without causing stress and breakdown.

Special exercises for losing weight and hips will help reduce the fat mass, which is located primarily in these risk zones.It is necessary to make classes constant and follow the instructions of your body.

Excessive weight factors

It is possible to carry out physical exercises to remove the stomach.However, without eliminating the causes of this condition, these measures are temporary.After completing the lesson, the weight returns to its previous locations, possibly even with a slight increase.

The main causes of fat deposits on the stomach:

1. Determination of the metabolism.The age weakening of the metabolism leads to the storage of additional centimeters on the waist.The female soil suffers more often from such symptoms than men due to the properties of the body structure and the distribution of the subcutaneous fat.
2. Genetic predisposition.Features of accumulation of the fat layer are closely related to the genetic predisposition.If the closest relatives have problems with an excess body weight, they have to think about the same development of their body.
3. Hypodynamics.A small amount of physical activity that is lost in front of the long prospects of the television or the office chair leads to a gradual excess of energy.It gradually accumulates in the body and is committed to the sides in the form of additional centimeters.
4. Excess food.The daily diet should usually contain as many calories as you spend during this time.The weight will be stable with this ratio.If you cannot spend the number of calories you use per day, remain inexplicable and will be stored in the form of an enlarged layer of fat for a long time.
5. Wrong attitude.  Exercises to reduce stomach have the right effect if you keep your back unevenly during the seating.When the sore muscles are weakened on the back, the shoulders proceed and form a constantly built back.In this position, the abdominal muscles also weaken so that this zone can increase freely.
6. Physical pathologies and stress.Long -term stress effects force the body to actively produce a hormone cortisol.This hormone enables the body to think about an emergency, so that it actively accumulates on fat deposits in order to survive under negative conditions.In addition, the formation of large volumes in the middle of the body can influence the presence of oncological neoplasm in the chest, increased blood pressure, problems with the cardiovascular system or diabetes.
7. Weakening of the sore muscles.It is necessary to constantly maintain the muscle fibers of the abdominal wall in a tense state, otherwise an increase in the fat layer in this zone begins.
8. The fluctuations of the hormonal background.Even if the most effective exercises are used to burn fat in the stomach, age -related changes occur in women during menopause.Hormones play an important role in the distribution and an increase in the fat layer.It is therefore necessary to take care of this in advance.

If you know the reasons for gain weight, the fight against the volume educated will be easier.

Common mistakes and ways to solve them

Some general rules should be followed:

• Influences on hands, legs and back should also be present in the daily training program.
• Regularity is the key to successful weight loss.
• Diet is an important part of a complex effect on the increased weight.

It is also worth noting that it is inappropriate to vibrate the press as an option for weight loss exercises.When you start working on the stomach of muscle fibers, give them power and increase them, this leads to an additional increase.If there is a desire to eliminate the defects in this area, you can also do without revision of food habits.You have to use a complex in which there is intensive burning of fatty acids in the problem area.

Classes with different forms of weighting are not included in a comprehensive program for burning fat on the stomach and sides. This type of gymnastics clast is only suitable for increasing the muscle layer and only increases the middle part of the body. For this reason, it is not recommended to use heavy mussels in such integrated programs, since the goal of the abdominal volume is changed on the smaller side.

Food habits and opportunities to change them

Even the most effective exercises for losing weight and losing weight and pages are inappropriate if you do not rethink your food habits.One of the points of favorable weight loss is a change in diet in favor of the appropriate nutrition and nutritional products.

It is necessary to comply with some rules:

1. Fast carbohydrates should be removed from the diet or reduced at the maximum if it is impossible to give them up.These products include sugar, white varieties of bread and pastries.
2. Reduction of the amount of salt during cooking, reducing smoked, salted products and semi -financed products that contain a large amount of this element.This approach is justified due to the properties of salt to delay a large amount of liquid in the body, since swelling, weight gain and volume are formed.
3. Reduction of the size of the food used one after the other, but a change in the frequency of food techniques in a larger direction.Such a frequent diet increases the power of metabolic processes and contributes to a successful weight loss.
4. Together with exercises for the abdomen and the pages, you should increase your water requirement and use at least two liters of pure water.This approach helps to improve the activity of the digestive process, improve the digestion of food and reduce the volume of the abdomen.
5. Replacing products with a large amount of fat in the composition of analogue with low fat.All of this applies to meat and dairy products, fish.It is worthwhile to replace fatty foods with low fat, as it immediately influences the body state positively.
6. It is necessary to replace the cooking methods.It is necessary to prefer methods such as damping, deleting, cooking and baking.It is worth giving up cooking with roasting.

In this case, if there is no way to radically rethink your food habits, you should significantly reduce your portions and divide the daily amount of food into several meals.This approach also affects weight loss significantly.

Rules for good gymnastics courses

So that the most effective exercises for losing weight and loss of weight and pages have achieved its goal, it is necessary to create a certain code of conduct for yourself:

1. The most productive are morning training.After awakening, the human body needs an energy inflow that is normally removed from breakfast.If you train before the morning flour, the energy for execution exercises from fat reserves and not from food are issued that are eaten in one day, as is the case with evening training.
2. Garbage heavy mussels in carrying out training.Otherwise, the increase in muscle mass has a negative effect on volume.
3. The decisive factor in exercises to get rid of the belly and sides of the insured conditions is constant.The frequency of the complex depends on the adaptation rate of the body, so that it has to be gradually increased.The main criterion of a correctly completed training session is a feeling of moderate fatigue.If the fatigue is strong, you have to slow down the load for a while.
4. Cardiral training should form the basis of the home complex to eliminate the belly and sides because they give the maximum burning of the fat layer.
5. The frequency of the training complex should be selected individually.If an unprepared person is an adequate burden three classes per week, the amount increases to five if physical endurance develops.
6. The training complex to reduce the volume of the abdomen and sides should include at least four exercises of different nature.A circle is the execution of each movement an average of thirty times.The training complex comprises three to four circles.
7. When fulfilling these rules, the abdomen and other parts of the body take place at a suitable pace without causing overload and breakdown.Such tactics are considered the cheapest because they can achieve the goal without overvoltage.

Morning complex Gymnasicae

Simple exercises for removing the stomach and pages must be carried out in the morning.This approach will show its effectiveness because it is most effective to reduce the amount of fat because the active consumption of the energy reserve begins with old deposits.

Basic increases

• The site for the use of this type of exposure must apply smoothly.
• The legs must be kept in a curved state, making them half a meter of each other.
• Hands can be removed under the back of the head after the fingers have previously been bitten together in the castle.
• Inhale in order to often increase the pool above the surface of the soil;
• After exhaling, you can end the exercise by returning to the original rack.

The hands have to be kept relaxed.The aim of this requirement is intended to ensure that the body's pelvic part increases due to the exertion of the muscles of the front abdominal wall.Three circles are required per day, one of which consists of twenty movements.

Increases of the lower extremities

• The surface under the back should be as hard as possible so as not to damage the lumbar area.
• Hands can be removed under the buttocks;
• The straight lower limbs have to be lifted up on a non -space;
• If the legs are highest, they must be remedied in this state in this state in this state and then slowly return to the basic position.

Three circles that consist of fifteen movements will turn out to be very effective exercise to remove the stomach.It is necessary to try so that movements fall into the rhythm of the breath and the exercises will be as useful as possible.If the movements do not cause severe stress, you have to change the technology slightly - the legs do not stop at the highest point, but slightly lower.Such stops cause the maximum activity of the muscles of the front abdominal wall.

SCISSORS

• Let back on the hard floor;
• The lower back must come into contact with the soil to exclude injury situations.
• Strain the muscles of the press;
• The legs must keep the canopy in a straight state;
• This provision is considered initially;
• At the same time you should move your legs in different directions - one up, the second below;
• Each leg does not rely on the floor when it sinks.
• The optimal height for the highest lifting of the legs is the angle of forty five degrees;
• After adapting to this type of movement movements, you can make more complicated - every time you have one leg for another and imitate the movement of scissors;
• A training circle is ten repetitions, three circles are sufficient stress in the initial phase

The "scissors" have a positive effect on the condition of the muscle layer on the stomach, especially below, where the most endangered zone is located.

Turns

In the most effective exercises for losing weight and this complex are also sideways:

• You should start the exercise in a standard position.
• For maximum efficiency it must be in a half -header.
• The muscles of the press are brought to an active condition because we tighten the stomach and pull up;
We turn the body in the left direction, at the maximum turning point, fix the pose for a few seconds and then turn the starting position;
• Turn the body into different directions while the lower part does not move;
• The number of curves - up to thirty in each direction per circle;
• Such a complex can be a transition from one exercise to another to give the body a break.

Curves can be combined with tendencies if the case leans into different directions of the starting position.This will help use the muscle layer in the problem area.

Airplane

• Take a pose in a knee-socket position, the palms rest on a solid surface;

• The head is in a relaxed state, the face looks at the floor;
• When the muscle layer is stressed, the stomach is drawn strongly on the spine;
• Select the body into the lower position with slow bending the hands in the elbow joints;
• The lower position should be recorded thirty accounts;
• Next, it is necessary to improve the lower limbs and carry out a smooth transition to the next position.
• Delay for another ten accounts;
• Go gently to the first rack and prepare for the next circle.

The bar and its derivatives are a good exercise to burn fat on the stomach.Depending on the initial preparation, up to five circles must be carried out in a daily complex.

VACUUM

The vacuum complex is rightly referred to as the most optimal fat loss exercise of the abdomen.The technique of its execution is simple:

• Inhale a large part of the air;
• Then press all existing air out of the lungs;
• At the same time as the exhaling, it is necessary to draw the belly and to raise it on the ribs.
• Hold in such a position for a period of ten seconds.

Over time, the duration of the breathomom should increase.This is a good indicator of the effectiveness of the methodology.

This complex is fundamental, so it is suitable for people with a minimal activity in terms of physical exertion or without it. The frequency and duration of the elements should be installed individually.You cannot try to do the exercises immediately until the full loss of strength - regularity and moderation for weight loss tactics is important.Then a good result will be noticeable in a small time interval.

Elements for the use of the house

The most effective exercises for burning fat on the stomach and the sides are suitable for use at home.It is impossible to say the optimal number for the quantitative repetition of elements, this should be calculated with an individual approach.Repetition of three circles when using each type of exercise is the best option.

Simplified exercises:

1. Go in place.For warm up you have to run still and raise your knees as close as possible to the stomach.The amount of inhaling to the legs should be one to four.Such a sequence will set up the body in classes.
2. Planck.The starting stand is standard - on the elbows and socks.It is necessary to strain and relax muscle fibers in the stomach while it is advisable to make movements at a slow pace.
3. Pelvic lifts.The situation for this type of gymnastics is on the ground.It is necessary to raise the pool over the floor.The movement at the climax of the climb will be the cheapest implementation.
4. Mahi's foot.The training stand is standard, the feet are nearby.You can raise the lower limbs anterior, posterior and both sides.
5. Mahi lies with his foot.It is necessary to lie on one side and turn your lower hand upside down and to make the upper support.The ascent is not carried out quickly, at least ten movements.
6. Squat.There are two pace for the use of squats -in this case you will be an excellent, warm up complex and quickly serve what a good cardio training will be.

These are these exercises that need to be carried out to remove the stomach at home.If you do everything regularly and consequently suffer pleasant fatigue, this will lead to excellent results.

Training complex with a tire

If you use a tire as a cover to practice at home, it is possible to reduce the number of fat deposits of the end of the body.Regular training with a tire replaces an entire training complex because they support the muscles of the abdominal wall in good condition.In addition, when carrying out elements with a tire and other body muscles, a long tension is that is well influenced by the general tone of the body.

Fat -burning classes in which it is necessary to use a tire:

1. Yogic rotation.The initial stand is made according to the standard scheme - the smooth legs are nearby, the arms are increased.For greater efficiency, you can connect your fingers in the castle and place it in the occipital region.In order to create a smooth rotation through a tire, a circle is considered for a rotation carried out.Overall, such rotations should be eighty.It is necessary to observe respiratory movements because this is important.Each breath should be accompanied by the tension of the muscles of the press.When exhaling is carried out, you have to wait a few seconds before taking air.
2. The rotation of the planets.However, the starting scale is also standard for this type of load is necessary to easily arrange the legs, about half a meter apart.Circle movements take place from left to right.After the normal pace of the circular movement of the tire has been determined, it is necessary to transform the body in the same direction.
3. Heavenly Strelka.This is the exercise of combustion fat on the stomach is not easy with regard to the long -term execution.The initial pose stands on the tips of the toe, the hands are raised and closed in a lock.The rotation of the tire should occur as long as possible to achieve the effect.
4. Static rotation.A rather frequent exercise is better for cardio training than for active fat burning.The starting scale is the same, no strengthening is required.It is necessary to keep a rotating cover in the stomach or a little higher for a long time to follow your breathing movements.You cannot help with your feet in the event of rotation process, all movements are carried out with pelvic movements.

Usually a tire is a good simulator for weight loss, but still has its own contraindications.You cannot use the tire during menstruation and pregnancy immediately after operation of the Caesarean section.Diseases of the liver, kidneys and pelvic organs can be a serious contraindication for such classes.

Results

It is quite possible to reduce additional pounds with weight loss exercises, especially if it is possible to carry them out without leaving the house.A large number of complex programs help you to select the most effective classes for the selection of your entire spectrum.You can create your own special training program, which takes into account individual features and focus on how to work out problem areas.The only illness for successful weight loss is regularity, since all the results achieved quickly disappear with a large gap between the classes.