Exercises for losing weight of belly and sides

Every girl dreams of a beautiful and weak figure.The most problematic areas are belly and hips.Fat is deposited in these areas.To eliminate the problem, a balanced diet and, of course, physical activity.Using complex exercises, you can achieve weight loss, tighten muscles.The only condition is their regular and conscientious performance.

The rules of losing weight

There are several rules for losing the right weight.When they are observed, it is possible to achieve fatty tissue burning and the result.So you can't sit dramatically on a diet.It is necessary to gradually replace the extra products and replace them with useful:

• Replace the sausage with boiled meat, better chicken;
• Sweets - dried fruits;
• Cream - low milk;
• Sweet cheese - natural curd;
• White bread is black or bread.

Also worth it:

• Refuse mayonnaise, especially with high fat content.The product 100 g contains part of the necessary daily calories.You can change your home mayonnaise.
• Limit the use of sugar.Take a habit to drink tea or coffee without sugar.The refusal of carbonated drinks will be useful.
• Completely abandon fried potatoes, chips, crackers, fast food.Potatoes with fat increase caloric content 7 times.Sunnings "on Go" will not satisfy hunger, but they are in excess calories in the abdomen.

Food should be thoroughly cheeks, usually parts are reduced.It will require 2-5 kg for 1.5 months.To achieve the result, get the rule:

• Eat raw vegetables before eating.This is necessary for the proper work of the intestines, maintaining the microflora and partial filling of the stomach before eating.
• Throughout the day, drink water without a small part of the gas.30 minutes before eating, drink a glass of water.
• Breakfast with grain.They will not only satisfy hunger for a long time, begin to sleep after sleep, but also help prevent fat deposits.
• You can't give up on dinner.It should be light, low -calorie.Drink half a cup of kefir before bedtime.
• No later than 22:00 for sleep, the sleep duration should be 7-8 hours.

And the most important rule is sport.It is worth registering for fitness, moving more.The simplest methods of movement:

• Walk as much as possible.If time is allowed, then part of the work on the road.
• If possible, leave the elevator.
• In the evening, after work, the arrangement goes 3-4 times a week.

These simple daily loads will help strengthen the muscles of the buttocks and legs.Especially good is the ascending climb.You can even climb the stairs up and down.

Exercises for belly and sides

In order to give the figure an attractive look, you need to devote 30 minutes to gymnastics daily and change the class set every 6 months.The fastest loss of weight occurs in the second phase of the menstrual cycle.During this time, they give the body a lot of physical activity.And always an alternative to loading muscle groups.The rules for weight loss are at home:

• Mandatory daily classes;
• Compiled plan, use of lessons - there is a great choice on the Internet;
• Break between exercises for no more than 30 seconds;
• 1 hour before charging and 2 hours after eating.

Execution Rules: General warm, execution, charm

First, you need to start warm.This will help to prepare muscles for future loading to prevent injuries during the lesson.The warming lasts 7-10 minutes.Each exercise begins with the position of the feet on the shoulder width, the hands - along the body:

• To the right to the right and to the left 20 times, then forward and back.
• Raise your hands, stand socks, reach and hold the starting position, 15 times.
• The inclined sides of the case, 20 times.
• In front of the angled, trying to reach the fingers of the left finger of the right legs, then adjust the hand.10 Repeat.
• Circular movements with hands, 20-25 times forward and the same amount on the back.
• Squats flat back, 25-30 times.
• Run or jump for 3-4 minutes.

The breaks between the exercises occur for no more than 20-30 seconds.The apartment is a whole assortment of exercises for gaining belly.The duration of the training is at least 40 minutes.Each exercise is performed 15-20 times.

Exercises on the press

1. It is made on the floor or a special chair for pressing the press.Sit on a flat surface, slide your feet on your knees, lock your hands in a lock.Raise body by 80-85 degrees.Remove - lift and fix for 7 seconds.During exhalation, take the starting position.3 approaches.
2. Stand on your back, bent on your knees, even your hands clasped in the head.The body arises as if folding.At the same time, the arms and legs grow.Reach your feet on your feet and set the position for 3-6 seconds, then return to the original state.3-4 approaches.
3. Sit on your back, arms along the body, pressing on the floor.Raise your legs 45 degrees.Fix the position for 5-7 seconds.
4. Exercise "bike" is carried out in 4 sets.Sit on your back, raise your feet at an angle of 45 degrees and alternately one or the other leg on the body.In this case, the elbows are reduced to the opposite knee.
5. This exercise can be done in the workplace or in front of the TV.Inspiration, draw in the stomach, hold the muscles for 8-12 seconds.Gradually relax.Repeat 25-35 times.

General exercises for the belly

1. An inclined side.They are executed from the starting position: the legs are removed from the shoulder width, the back flat, the hands extend along the body.For each hand in weight, you can take the dumbbells.When the inclination is carried out, the hand (from the side in which the angled) is flowing from the weight agent.It is carried out 25 times in each direction with 4-5 approaches.
2. It will get a hula-hupe.The hoop spins for at least 20 minutes.When the abdominal muscles and subcutaneous fats are exposed, a deep massage becomes, allowing you to create a thin waist.Such a lesson is held daily.

Thigh exercises

1. Running on the ground.At the same time, try to raise the elbows high, it should be perpendicular to the thigh body.Perform 3-4 times in 2-3 minutes.
2. Deep squats.The legs are wider than the shoulders, the legs parallel to each other, the back is straight.Try to sit on an invisible chair.The back remains directly at this time.Perform 25-30 times with 2 approaches.
3. Foot breeding is carried out on the floor.Lie on one side, elbow rest, legs extended.Raise as high as possible as possible.Perform 25-4 approaches 25 times on each leg.
4. Skakakkikh jumps will help strengthen the legs, buttock muscles and lower back.They are also a good cardio load.Perform the jump for at least 5 minutes.

The most effective comprehensive exercises are:

1. Planck.It includes abdominal muscles, backs, buttocks, thighs, shoulders.It is necessary to have an elbow and finger on the floor, the back flat, the muscles should be strained.In this position, try to hold the body for 1 minute.With a break of 30 seconds, perform 2-5 times another.Performing the bar to the chest of alternative knees, you can reach the fatty tissue faster.
2. Raising the whole body.Exercise pump muscles, abdomen, legs and hips muscles, burns fat.Starting position: Lying on the back, the knees bent on the knees, the hands are reduced.During inspiration, take the pelvis, shoulders tightly press the floor.Fix the position for 5 seconds.

Respiratory exercises for losing the weight of the abdomen and sides

The rules of performance

Breathing gymnastics is an effective way to lose weight.Starting position: Width of the feet, palms rest on the knees, gaze aimed forward.

There are several basic options for breathing exercises:

• Breathe deeply.Remove your mouth, try to release as much oxygen as possible, make your lips with a tube.
• Remove the nose sharply, remove the mouth when pressing the press.
• With inspiration, tighten your lips, stop breathing.Draw his head to the chest and count as much as possible to the stomach, and from 1 to 8.Then gradually relax the muscles, remove.

The following loads can also be used:

1. Stand on your back, kneel, rest.Inspiration, blow your belly.To remove it, wrap it, stop the press.Perform 15 times.
2. Stand on the back, your hands along the body.Breathe even for 10-15 seconds.During breathing, draw the abdomen and raise your legs to 90 degrees.Stop breathing, bring straight legs to the body, helping with your hands.You will remove it.Repeated 15 times.
3. Sit on your back, pour your hands under the buttocks, straighten your feet.Breathing often for about 10 seconds, then raise your feet at an angle of 45 degrees and make a "scissors".Repeat - 15 times.
4. Its back on a lean wall.During breathing, rest on the wall, stretch your abdominal muscles.Repeat 10 times.
5. Sitting on a chair, the backs are flat.Deep breathing and breathing, straining abdominal muscles.Repeat 20 times.

Effective complex for abdomen and sides:

1. Lotus.Sit on the floor in a lotus position.Breathing is slow, deep, mediocre.The lesson lasts 5 minutes.Then rest for 5 minutes.After that, another 10 minutes quiet breath and thoughts move on to music sounds.
2. Frog.Sit on the floor that crosses the legs.Hands bent, elbows on the knees.One hand is in a fist, and the other will take it.Inhale and remove alternately with his nose and mouth.It is performed in 15 minutes.
3. Wave.Stand back on the floor, stretch your hands along the body, feet on the knees, legs on the floor.The left hand is on the chest with the palm, and on the right stomach.Inhalation, chest grows and stomach is drawn.On Exhal - On the contrary, it is true.Perform no more than 10 minutes.

We stop the result

You can use packaging to accelerate the result.So:

• The skin will be cleaned;
• Toxins and excess fluid are removed;
• Blood circulation will improve;
• Accelerate metabolism;
• The skin will be saturated with vitamins and minerals;
• Increased skin elasticity and elasticity;
• The "orange crust" disappears.

Before packing, you need to take a bath and brush your skin well, you can use a scrub.Sprinkle with a soft towel.Punish the problem areas with a prepared mixture.In the spiral, turn it into a cling film.On top, put on terry garments to create a greenhouse effect.In this state it should be 50-60 minutes.Then wash everything in warm water and apply a nourishing cream.The course consists of 15 procedures performed every second day.

Here are some types:

• Honey packaging.Melt 3 tablespoons of honey in a water bath, bring to 36 degrees.Add orange and lemon essential oil for 2 drops.
• Transfer to green tea.3 tablespoons of green tea chopped and pour hot water.Insist for 2-3 minutes.Add 2 drops of orange oil.
• Chocolate packaging.250 g of cocoa pour 500 g of hot water.Let's cool to 40 degrees and apply on the skin.

When viewing reviews, we can conclude that the class of classes is very effective.Those who observe the diet perform respiratory and physical gymnastics, undoubtedly, to drop extra pounds.

How to correct the achievement of the effect

To achieve the goal of reducing weight and reducing volume, you cannot rest.It is necessary to follow a more balanced diet.Take a habit of walking and breathing as much as possible.And of course, do not forget about physical effort.

Blitz-deeds

It is worth consuming more cinnamon.It can be added with tea, kefir, meat, baked apples.Cinnamon accelerates metabolism and the body can lose 1 kg per month.
Sui consumption causes rapid saturation.And red pepper - excludes excess moisture from the body, and metabolism is accelerated by 25%.This will help to get rid of another 2kg.