Exercise to lose weight of the abdomen and side

Every girl dreams of a beautiful and slender person.The most problematic areas are abdominal and hips.Fat is sent in these places.To eliminate the problem, a balanced diet is necessary and of course, physical activity.Using complex exercises, you can achieve weight loss, tighten muscles.The only condition is to implement regularly and have their conscience.

Weight loss rules

There are some appropriate weight loss rules.When they are observed, fat tissue can be achieved.So you can sit on a diet.Need to gradually replace unnecessary products and replace them useful:

• Replace sausages with boiled meat, chicken more delicious;
• sweets - dried fruits;
• Cream - low milk;
• Sweet cheese - natural cheese;
• White bread is black or bread.

It is also valid:

• Refuse mayonnaise, especially with high fat content.100 g of the product contains part of the calories needed daily.You can replace mayonnaise home.
• Road use limit.Take the habit of drinking tea or coffee without sugar.It will be helpful to refuse carbonated drinks.
• Completely abandon potatoes, chips, crispy biscuits, fast food.Potatoes combined with fat increases its calories to 7 times.Sunnings, on Go Go will not satisfy hunger, but they will be in the stomach with excess calories.

Foods should be chewed thoroughly, parts according to the habit reduced.Within 1.5 months, it will take 2-5 kg.To achieve results, take a rule:

• Before eating, eat raw vegetables.This is essential for the right activity of the intestine, maintaining the microbiological system and filling the stomach before the meal.
• Throughout the day, drink water without gas in small parts.30 minutes before meals, drink a glass of water.
• Breakfast with cereal.They will not only satisfy hunger for a long time, starting the body after sleep, but also helps prevent fat.
• You may refuse dinner.It must be light, low -Calorie.Before going to bed, half a glass of kefir.
• To go to bed not later 22:00, the sleep time must be 7-8 hours.

And the most important rule is sports.That is the registration value for exercise, more moving.The simplest motion methods:

• Walk as much as possible.If the time is allowed, part of the way to walk.
• If possible, give up the elevator.
• In the evening, after working, to arrange running 3-4 times a week.

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

Exercise for abdomen and side

To give the number an attractive look, every day you need to spend 30 minutes of gymnastics and change the collection of classes every 6 months.The fastest weight loss occurs in the second phase of the menstrual cycle.During this period, they provide a lot of physical activity for the body.And always replace the load on muscle groups.There are rules for losing weight at home:

• daily compulsory classes;
• The drawing plan, the use of lessons - on the Internet has a large option on the Internet;
• rest between exercises must not exceed 30 seconds;
• 1 hour before charging and 2 hours after you cannot eat food.

Execution rules: General warmth, execution, too

First of all, you need to start with a warmth.This will help prepare muscles for the upcoming load, avoiding injury in the lesson.The boot lasts 7-10 minutes.Each exercise starts with the position of the foot on the width of the shoulder, hands - along the body:

• Tilts of the head to the right and left 20 times, then forward and back.
• Lift your hands, stand on socks, rise up and take on the original position, 15 times.
• The tilt of the case on both sides, 20 times.
• The tilting forward, trying to touch the finger of the left hand of the right finger, then change the hand.10 repetitions.
• Round motion with hand, 20-25 times ahead and the same amount returns.
• Squats with a flat back, 25-30 times.
• Run on the spot or jump for 3-4 minutes.

Between the rest exercises no more than 20-30 seconds.To get a flat belly, there are a range of exercises.Training time is at least 40 minutes.Each exercise is done 15-20 times.

Exercise in the press

1. It is made on the floor or a special bench to swing the press.Located on a flat surface, bend your legs on your knee, holding your hand in the back of your head.Make the body increase to 80-85 degrees.Inhale - Lift and repair for 7 seconds.When exhaled, take on the starting position.3 approach.
2. Lie on your back, your knees are bent, even your hands are thrown behind your head.Create a body as if folded.At the same time, arms and legs increased.Approach your legs with your hands and for 3-6 seconds to fix the position, then return to the original position.3-4 approach.
3. Lie on your back, arms along the body, pressing on the floor.Lift 45 degrees.Fix position for 5-7 seconds.
4. The "bicycle" exercise is done in 4 sets.Lie on your back, raise your legs at an angle of 45 degrees and alternately one or the other leg on the body.In this case, the elbow is reduced to the opposite knee.
5. This exercise can be done right at the workplace or before the TV.According to inspiration, drawing in the stomach, holding muscles for 8-12 seconds.When exhaled gradually relax.The repetition is 25-35 times.

General exercises for the abdomen

1. Tilts aside.They are made from the original position: the two legs are separated, the back is flat, the hands are expanded along the body.For weight in each hand, you can take dumbbells.When the inclination is done, the hand (from the inside of which the inclination is done) with a weighted agent on the foot.It is done 25 times in each direction of 4-5 methods.
2. It will lose a Hula-Cete.The rotation is at least 20 minutes.When exposed to abdominal muscles and subcutaneous fat, deep massage, allowing you to form a thin waist.Such a lesson is held daily.

Hip exercises

1. Run on the spot.At the same time, try to lift your knees up, the right thigh is perpendicular to the body.Perform for 2-3 minutes with repetition 3-4 times.
2. Deep squats.The legs are wider than the shoulders, feet parallel to each other, the back straight.Try to sit on an invisible chair.The back is still straight.Perform 25-30 times in 2 methods.
3. Reproductive legs are done on the floor.Lying on one side, resting elbows, legs wide open.Raise even as high as possible.Perform 25-4 approach 25 times per leg.
4. Skakakkikh dance will help strengthen the muscles of the calf, buttocks and lower back.They are also good cardio downloads.Dance for at least 5 minutes.

The most effective comprehensive exercises are:

1. Planck.It involves abs, back, buttocks, hips, and shoulders.Need to rely on the elbows and fingertips on the floor, the back is flat, the muscles must be tense.In this position, try to hold the body for 1 minute.With 30 seconds off, do 2-5 times more.Performing the bar with the replacement of the knee pulling into the chest, you can achieve faster burning of fat tissue.
2. Enhance the whole body.Muscle pump exercises of buttocks, abdomen, legs and hips, burning fat.The starting position: lying on the back, the legs bent down the knee, the hands are lowered.According to the inspiration, lifting the pelvis, the shoulder is still tightly pressed to the floor.Fix position for 5 seconds.

Respiratory exercise to lose weight of the abdomen and side

Implementation rules

Implementation of breathing is an effective way to lose weight.The starting position: The shoulders of the shoulders, the palms of the knees rest, the eyes are facing forward.

There are some basic options to perform breathing exercises:

• Deep breathing.Breathe out with your mouth, try to release as much oxygen as possible, making your lips with one tube.
• Break through the nose, exhale by mouth, while stretching the press.
• In inspiration, tighten lips, hold your breath.Tilt your head into the chest and as much as possible to pull the stomach, while counting from 1 to 8. After that, gradually relax the muscles, exhale.

The following loads can also be used:

1. Lie on your back, bend your knees, relax.In inspiration, inflate stomach.When exhaled, pull it, filter the press.Do 15 times.
2. Lie on your back, open your hands along the body.The breath is even 10-15 seconds.When taking a breath, drawing the stomach and raising the leg 90 degrees.Keep your breath, pull your legs straight on your body, helping your hands.You will exhale.Repeat 15 times.
3. Lie on your back, put your arms under your buttocks, straighten your legs.Breathe regularly for about 10 seconds, then lift your legs at an angle of 45 degrees and make pull.Repeat - 15 times.
4. With the back based on the wall.When taking a breath, resting into the wall, stretching the muscles of the abdomen.Repeat 10 times.
5. Sit on a chair, flat back.Deep breath and exhaled, stretching the muscles of the abdomen.Repeat 20 times.

An effective complex for the abdomen and side:

1. Lotus.Sit on the floor in a lotus posture.Breathing slowly, deep, no sound.The lesson lasts 5 minutes.After 5 minutes of rest.After that, another 10 minutes of breathing, and thoughts were switched to music.
2. Frog.Sit on your foot floor.Hands are bent, elbows lying on their knees.One hand was clenched into a fist, and the second hand grabbed it.Inhale and exhale alternately with the nose and mouth.It is made within 15 minutes.
3. Wave.Lying on your back on the floor, stretching your arms along the body, your legs are bent on your knees and feet standing on the floor.The left hand lies with the palm of the chest, and the right on the stomach.Inhale, the chest increases, and the stomach is drawn.When exhaled - the opposite is true.Do not exceed 10 minutes.

We accelerate the results

To accelerate the results, you can use the end well.Therefore:

• The skin will be cleaned;
• Excess toxins and liquids will be removed;
• Blood circulation will improve;
• will accelerate metabolism;
• Skin saturation with vitamins and minerals will occur;
• The elasticity and elasticity of the skin will increase;
• "The orange peel" will disappear.

Before wrapping, you need to bathe and rub well with the brush, you can use the scrub.Wipe with a soft towel.Punishing areas with problems with prepared mixture.In a whirlpool, returning to a movie.On the head, wearing a Terry cloak to create a greenhouse effect.In this state is 50-60 minutes.Then wash everything with warm water and apply a nutritious cream.The course consists of 15 procedures every day.

Here are a few types:

• Honey wrapped.Melting 3 tablespoons of honey in a water tank, bringing 36 degrees.Add orange essential oil and lemon to 2 drops.
• Wrapped from green tea.3 tablespoons of green tea and hot water.Improving 2-3 minutes.Add 2 drops of orange oil.
• Chocolate wrap.250 g of cocoa pour 500 g of hot water.Let cool to 40 degrees and apply to the skin.

See the reviews, we can conclude that the classes of all classes are very effective.Dieters observe the diet performing respiratory and physical exercise, firmly, managing to reduce the pound.

How to fix the effect

Achieving weight loss goals and losing weight, you cannot relax.It is necessary to follow an additional balanced diet.Practice the habit of walking and breathing as many breasts as possible.And of course, don't forget to work.

Blitz Council

It is worth consuming more cinnamon.It can be added to tea, kefir, meat, grilled with apples.Cinnamon accelerates metabolism and the body may take 1 kg in a month.
Consumption of sui causes saturated quickly.And red peppers - eliminating excess moisture, and metabolism is accelerated 25%.This will help escape 2 kg.