It just so happens that when talking about weight loss workouts, people most often mean abdominal exercises.It is understandable, hanging the abdomen and sides is a clear indicator of excess weight.But remember, the human body is a single organism and it is impossible to locally burn fat in only one place and not touch it in another.
When you train and reach the point where fat starts to oxidize, this makes it even throughout the body.This means that if you train your abdominal muscles diligently, it does not mean that you burn fat only on your stomach.The plus is that if you know which exercises you do right for your belly, not only to manage fat, but also to tone the muscles, then this tone will easily remove a few inches from your sides.
How to quickly remove the stomach and sides
In fact, the purpose of the gyrosigma training is not to burn as much fat as possible in a lesson, but to give a powerful impulse to activate all the stored energy.And energy is only in the form of fat and stock.
You need to get the muscles to work well as they are one of the main energy users.The more active they work during the exercises, the longer they will recover after them.You will complete your workouts and your body will continue to use fat to recover.This is the secret of proper training.
Therefore, it would not be completely true to recommend only one exercise aimed at a specific problem area.Circular training will be much more effective.Use more muscles, but pay a little more attention to problem areas.
If you are ready to work on yourself, let me offer you an option for such training.It is not complicated.If you need a quick result, then spend it daily for two weeks and will be guaranteed to lose 7-10 kg.
The main condition for getting the result is to do training in the evening (hour after dinner) and after it is nothing.Drink only water.This is necessary so that the body continues to burn fat and does not use the energy coming from food after a workout.
A complex for a beautiful waist
We perform these exercises in the order in which they are described.For each exercise we do 4 sets of 12-15 reps.
Important!Rest between reps no more than one minute!Rest between exercises 3-4 minutes
Classic attacks
Load perfectly the hind biceps on the thigh, returning muscle tone to the legs
Stand upright, keep your back evenly, put your hands on the belt.Step the maximum forward with your right leg, go to it and sit to an angle of 90 degrees, then return to the starting position.Do the required number of repetitions on one, then repeat the same with your left foot.
You do not need to alternate the white dugie with the right first, then with the left leg- this creates a dangerous load of the spine.
If the exercise looks too easy, take bottles with a plastic floor on the floor.
Sumo Style Squats
The best exercise for home training at home
Put your feet wide as shown in the photo.Rotate your legs so that it is convenient to be in the lower position.Hands in front of you (can be stretched for balance) and sit as deep as possible.We then return to his original position.
You can also use a plastic bottle of water for complication, but already five liter.
Press Exercise
No matter how many different options for the press exercises you know, only classic twisting makes the muscles of the press.
Take the position to lie down.Bend your knees at an angle of 90 degrees and place your hands behind your head.The accent force of the muscles of the press begins to break away from the shoulder blades from the floor, which makes a twist in this case.At the top of the exercise, make a 1-2 second pause and then return to your original position.
When performing twisting, try to lift the body exclusively due to the efforts of the muscles of the press - without pulling the help of the hands of the hands.When performing the exercise, do not try to touch your knees with your head - just tear your shoulders off the floor.Be sure to try to withstand a short pause at the top of the exercise - this greatly increases its efficiency.For more convenience, you can place your feet on the couch so that they are parallel to the floor.
Hyperex
An irreplaceable exercise to improve the posture by learning the muscles of the spine.You get a bonus for tightened buttons and a good load on your thigh muscles.
Lie on your stomach.Put your hands in front of you, keep them straight.Keep your feet together.Take your breath and lift your hands and feet as high as possible.It lies on top for 2-3 seconds.Go back to exhalation.
Press --ops
We will restore the tone of the muscles of the hands.Don't be afraid, you never pump huge hands.Even if you want.But to make your hands strong but beautiful, you can do it.And we only need a chair.
Turn your back on the chair, sit down and place your hands (shoulder width) along the edges of the seat.Inspiration start to slow down slowly, bending your elbows.Reduce your fifth point to the situation when the shoulders do not become parallel to the floor (for the first time when doing this exercise, it will be quite difficult to sink quite low. Start with a comfortable depth of descent).Keep your elbows straight and do not dilute them much on the sides.After reaching the bottom, using only the strength of the triceps, press the torso up, lifting (by exhaling) to its original position.The exercise may seem just in performance, but you need to practice a little to do it really right and feel that the necessary muscles work.
Exercise "Vacuum".We make the stomach flat
But this exercise will make you work well to work on the transverse muscle of the abdomen, which is hidden under the press and is not visible from the outside.But it is she who is responsible for maintaining the internal organs and does not allow them to stick.And “vacuum” is the only exercise that trains this muscle
You can perform a vacuum not only during training, but also in every spare minute.You can sit.You can withstand.But they are most comfortable.
To perform the exercise, lie on your back, bend your legs in your knees, relax your whole body.This is the starting position.Then take a strong exhalation, while drawing the stomach as much as possible.After pulling my stomach, hold it in this position, breathing a little.Exercise two to three times in a row.With each subsequent training, gradually increase the time from 15 seconds to one minute.
This training will take you about 40 minutes.If you have an exercise motor, a running path or an ellipsoid at home, you can train on it for another 20-30 minutes.
Good luck on the way to the figure of your dreams!