To lose weight, home exercises and parties are performed regularly and observe the correct diet, it is guaranteed to give results. Many of them do not require special details and their techniques are also available for beginners.
All problems in the picture, the fat deposits on the stomach and the parties are the least aesthetically aesthetically pleasant and are the most dangerous, because it violates its activities. The main reasons for the appearance:
- Proper nutrition. The abundance of sugar-contains, flour, fatty products and diet is full of fat food, abdomen and sides.
- Thorougher. In general, the person's menu contains healthy food, but although in excessive amounts are used, the digestive system does not have time to cope with it, slag in the form of guts. This affects the volume of lower abdomen. In addition, large parts stretch the stomach, it also helps increase the average and upper abdomen. And when it is too much, it comes to the body very much, it does not take time to spend it and is kept in problem areas in the form of a oil layer.
- Hormonal failures, often occurred as a result of stressful situations. Dreams, which breaks dreams, experiments and excessors, help release Cortisol's "fear of fear". The regular abundance in the body slows the metabolism that causes weight loss.
- Consumption of alcohol, especially large amounts of beer. This fact is in the sense that the great stomach stretches only a large amount of liquid stomach. A more serious problem, alcohol provokes the feeling of hunger and eating a lot of food after consumption.
- Wet. Women are less likely to have fat resources in men's abdomen and waist. However, after 40 years, the decrease in the number of dopaus and the production of female hormones, the volumes of waist are increasing.
- Physical passivity. Many people believe that you can get rid of the snow while training in the muscles of the press. However, if you leave the diet, the stomach and the parties will make the volume larger and increase and increase.
The best exercise that helps to lose weight in the abdomen and the parties is taken into account:
- Cardetation. They help burn fat along the body, including the stomach. They include running, bicycling, jumping, "burpee", steppe in the desert and orbitre, "Burpee".
- Power Basic Training. During their execution, most muscles of the body, including the muscles of the corrected cortex, which also visually narrow the waist. In addition, they are very energy and the fat burning process begins. These are all sorts of squats, attacks, Deallift.
- Respiratory exercises- In the muscles, they start burning fat due to tissues with oxygen and static loads, help fasten the stomach: vacuum, special breathing techniques. Especially suitable for women with diastem, especially.
- To strengthen all the muscles of the local press: all kinds of twists, pour legs, bar, static loads.
Many people believe that it is not possible to put this figure in order without control the gym and coach. In fact, you can get the result in the house, which is a desire to change the volume of the waist and get rid of the parties. The most effective exercises are listed below.
One of the simplest and effective ways to tighten the muscles of the upper and middle press is the usual twist.
Techniques:
- Sleeping behind it, twist your feet on your knees and spread a little on the parties that the legs are more than shoulders.
- Take your hands behind the head and click on the back of the head, and the elbows look only on the parties.
- Lift the top of the shoulders and the upper part of the back, preach the muscles of the press, remains to be grounded in the lower back. The head and upper back form a straight line, increase due to its neck, but due to abdominal muscles. During the execution, the elbows are considered and not closed.
- You have to make and get down for a few seconds above.
Training is aimed at strengthening the muscles of the lower press. It is considered difficult enough and all the new beginners are not able to perform it properly, you need several times. But the main thing is to start, systematic practice will help improve the results in several weeks exposed to proper nutrition.
Techniques:
- Even sleep on a surface, hold behind a handle behind your hand. Table, sofa, chairs or any other furniture can be the legs. You can press them tightly with your palms.
- Turned to lift the knees or even legs until the correct angle between Torso and his legs.
- The pelvis must raise and adjusted in this position within a few seconds of this point.
- Return to the starting position.
Repeat 12-20 times, 3-4 approaches.
The saliva strengthens the muscles of lateral and upper press and help reduce the waist. The exercise is conducted as follows:
- The stretching position behind the stretching position, bend your feet on your knees, close your hands to the lock behind the head, and the elbows look at the parties.
- Lift the upper back, shoulders and head slowly with the abdominal muscles, move on the neck.
- The maximum turn of the body raised above the above is made in one direction.
- Return to start position, repeat the twist in the opposite direction.
Repeat 15-30 times on all sides, 3-4 approaches.
The exercise strengthens the lateral muscles of the press. Techniques:
- Sleep behind, close your hands to the back of the head, put your elbows on the side. Bend your feet to another, in your knees, and put it on the ground, they slept on the other side.
- Raise the shoulders and upper globe, stable at the top point.
- Return to the starting position.
It can be done next to a torso, then you need to pay attention to the lower hand.
20-30 times, 3 approaches on all sides.
The rod is considered a very effective exercise for women and men, with the help of this, not only all the muscles of the press. It is carried out like this:
- Deals with the position of standing in elbow / palms and socks.
- The line of the back and feet is straight, stay back in this position as much as possible without turning back. You can start in 30 seconds by gradually increasing their term.
Recommended to perform exercises at the end of total training.
Respiratory exercises are very popular, for example, body cavity methods, effectiveness. Many women and men living this technique were very pleased with the conclusion - some reviews, "Melt" in a few weeks in the stomach.
The most effective exercise is carried out by most athletes not only by respiratory gymnastics supporters, but also by most athletes. This is only done in an empty stomach with the following techniques:
- Degraded or engaged in lying.
- A deep breath and noisy exhale.
- If the starting position stops, the body bends a little forward. The deepest breath is carried, the stomach is drawn as much as possible under these ribs.
- The muscles of the press are tense and this situation must be repaired for 8-10 seconds.
- Inhale slowly.
Repeat 8-12 times every morning.
Training strengthens the lateral muscles of the press that helps the waist to be thinner. Techniques:
- Sleep behind, put your hands down with your palms.
- Give a deep breath, then give a noisy breath, after that - get the highest breath and breathe as much as possible and keep your breath away from 10 seconds, slowly breathe.
- At a distance of 10-15 cm, raise both legs above the ground, prepare 10 Cross, dilute them as often as possible. Make sure the legs are as straight as possible.
Repeat exercises 3-4 times.
With the help of such stretch you can make a more expressive waistline. Techniques:
- Being a little bent legs, placed the transverse of the shoulders. To trust the hips in the area only with your palms.
- Give a deep breath and noisy breath with your mouth, then breathe deeper.
- Apply one leg to the side, without releasing the air, move the center of gravity to the second. Try to hold your foot up.
- Count to 8, lower the foot down and breathe slowly.
- Change the foot.
Repeat 3 times in each leg.
The bark and back muscles are strengthened with this home training. It's just done:
- Poses are taken in palms and knees.
- The deepest breathing is taken, breathing.
- Bend as much back as possible, in this case you should extend 8 seconds from acceleration.
- Leave slowly and return to the starting position.
Many effective exercises for men and women are considered things that weight agents are used. They are very energy, therefore, along with muscle education, the fat burns. They can be divided into many muscles, which work and isolated in the whole body and areolated, ie only abdominal muscles.
The main includes:
Squats of all kinds: Plie, Sumo, with a narrow and wide setting of legs. If you use Dumbbells, the plier is the most convenient to perform: the weight agent under two straight goals, the legs are put on the parties, the knees and feet are looking in different directions, the rear is straight. The floor needs to be a depth of such a depth until a line of parallel is a straight line between the knees and hips. 15 times, 3 repeat approaches. If the rod is used, you need to quickly climb the feet with the shoulder-touch. The repetition number for a training is between 12 and 20, approaches-3-4. With the help of Squats, in addition to a beautiful press, a person will take round elastic hips and tight legs.
All kinds of standing sticksAnd: straight legs, bent, tendencies with heavy things on shoulders. Even when walking legs, the legs should be placed on the liver, the legs should be flattened, taking back your pelvin as much as possible, and the legs should be bent slightly on the knees at the bottom. The same execution and exercise "Good morning" (load on shoulders) is the same, only differ in weight agent. The number of repetitions is 12-20, 3 approach.
Cap- On the hands or shoulders, it is also played with a bar with dumbbells. A wide step forward, then with a flat back, seat and change your leg to the knee's knee knee. The number of repetitions for each foot is -12-20, 3 approaches.
The most effective insulated exercises in the press are as follows:
- Lateral press with load. Sleeping from the side, leaning on the front arm of the lower hand, you need to start behind the back of the head, and bend both with a heavy object. The exercise is pumping the side press and is expressive of the waistline. Repeat 30 times on all sides.
- Lift the boats load. We need to hold the lying position behind it, put your palms under the hip. Tighten the burden between your legs, raise your feet up to 15 cm and make rounded actions. Perform 12-30 times.
- Download Plank. Additional weight is put on the back during the exercise.
As an additional weight, you can use a special sports leather ball, a pillow or heavy stuffed with sand.
If you dedicate 10 minutes to charge every morning, you can significantly reduce the volume of the waist and parties in a few months. Recommended training program:
- Vacuum - 10 repetitions.
- Jack's jumps - 1 minute.
- Burpee - 10 repetitions.
- Any twitching - 3 approaches.
- Plank - from 1 to 8 depending on physical abilities.
Such warming does not encourage only weight loss, but also in general, adheres to the inviolability and accelerates metabolic processes. Before breakfast, the body launches the body and the metabolism is active during the first meal.
You must follow the following rules for training for maximum effects and benefits of abdominal muscles:
- Do exercise after a while, but not immediately afterwards. Those who are properly fulfilled over an empty stomach are effective only when this condition is fulfilled.
- Training techniques are of great importance - bumps and lessons using boot agents should be carried slowly or in the average pace, the position controls the back, not round. You have to be corrected in the most intense point for a few seconds.
- The success of the training is only possible in their regular state.
- With the exception, the reduction of products and normal effects that provide fat deposits in the abdomen and the parties are reflected: muscles will increase and the oil layer will remain the same. As a result, the total total waist and abdomen will increase by an average of 2 cm.
- The maximum result is achieved if several types of physical activity are combined: weight, cardio education and without walking.
- When performing the exercise, you should breathe properly: you should breathe before you start, you should take it at the most difficult point - take a breath and then back to the original position.