To remove the extra deposits and gain an hourglass figure do not have to go to the gym. There are various weight loss exercises the sides of the home
A slim waist is the ideal requires a lot of women. Constitution are different, and if one of the girls that in shape almost nothing, while others will need a Herculean effort to lose weight in the waist, at least a few inches. To remove the extra deposits and gain an hourglass figure do not have to go to the gym. There are various weight loss exercises the sides of the home, which will help you achieve the desired result.
Causes of fat on the sides
The little bit of fat in the abdomen, which is considered normal, as it is designed to protect the internal organs and bones. But excess fat around the waist, causing discomfort, and in severe cases, it can be dangerous for health.
Excess accumulation of fat, can occur in the following cases:
- Poor metabolism and low metabolism.
- Hereditary factor also affects the accumulation of fat.
- Sedentary and inactive way of life.
- Regular eating.
- Stress and diseases.
- Hormonal changes.
Tip! For effective weight loss is not recommended for human consumption. The diet should be balanced. It is better to limit the consumption of starchy foods, sweet, smoked and salty.
For an effective workout, you need to follow some recommendations:
- You must do at least three or four days a week.
- Training must be carried out in conjunction with a proper diet.
- One hour before a workout and after it, is not recommended.
- Before the workout, not the warm-up.
- Reps and approaches, which make the lesson more effective.
- Before the exercises you can wrap the side of the seats, and the stomach with polyethylene wear and Thermal endurance. This will increase perspiration and speed up the fat burning.
- Exercises for the sides, should be included in the total set of exercises to great effect.
- After class is to wash, which will make the hips more toned.
Tip! Handling classes better in the individual periods of peak activity. "Owls", it is recommended to choose formal training, and "larks" in the morning.
How to choose the exercises?
A number of approaches and repetitions, the faster the swinging press. It is important to select the optimum speed of the drill, so as not to harm the heart. Lumbar bad swing with distortions. When you bench, your lower back must be firmly pressed to the ground. For best performance, the bottom of the press, should raise the legs, not the body.
If you have problems with the lower back must be careful, for the implementation of the crunches and sit-UPS.
The effect, also, if you spend 15 minutes a day on exercise for removing the fat on the sides.
Particularly effective are the following exercises:
- The slopes in each side of the 25 to 30-fold and 5 approaches.
- Jumping rope for 8-12 minutes, or to the side, in 15.
- Pivots in all directions, in a sitting position, with a delay of 30 seconds.
- Mahi back to 30-fold. It was under such load swings falls on the side of the area.
- Helps to reduce the sides of the Ring. You have to twist it for 10-30 minutes each day. Although it is believed that such activity damage the internal organs.
Exercises are of two types: anaerobic and aerobic. Latest accelerate metabolism, accelerate the heart rate. Such loads include running, jumping, Cycling and dance steps. Aerobic exercise can help you lose weight and reduce body fat in the waist. Cardio allows you to consume the internal fat, which accumulates around the organs. The anaerobic exercise work to improve the strength characteristics of the muscles and strengthening the muscles and straighten posture.
That to lose weight in such a difficult region, like Boca, you will need a comprehensive approach.
Tip! In a sedentary work, every hour you need to have a little warm-up. Raise the leg to the socks, at the heel of the compression and decompression buttocks and to reduce and dilute the scapula. This is all done sitting on a chair. In the evening it is recommended that long walk.
Effective exercises for weight loss at home
In order to achieve the result you need to find the perfect set of exercises for the abdominal muscles. The main focus should be on the obliques.
- The rotation of the Rings is considered one of the best exercises. At the time of implementation, tense all the muscles of the abdomen. The rotational movement of the massage body fat and the mechanical effect.
- For all the muscle groups using the fitball. The load on the ball more forgiving.
- Useful for a variety of waist twisting. Can be performed standing, sitting on a chair or also with the sword.
- Helps to reduce the fat on the sides of the exercise bike. Or may be the movement for connecting the knee with the opposite elbow and vice versa.
Tip! Fat burning will go better, if the problem places to smear anti-cellulite cream and wrap with cling film. So the body began to burn fat, you need to do at least one hour.
Before the main exercise, you need to perform warm up exercises to warm up muscles. Such training will protect against sprains and injury. It is enough to choose 4-6 of the movement for the quality of the workout.
- The implementation of the circular motion at the shoulders.
- The same movements are made by hand.
- For the mobility of the hip joints are performed a circular swing of the leg bent on the sides.
- Walking on the toes.
- The torso twists to both sides.
- Squats with lifting on socks. On inhale are the squat, exhale, straighten the knees, and the donkey raises, and the hands are pushed back.
- The feet are placed wider than shoulder width apart and implements lunges feet apart.
Tip! To make the classes more effective, we need for weight loss consume the following foods: apples, such as carbohydrates, almonds reduces hunger, avocados are rich in fiber and monounsaturated fatty acids, cucumbers and watermelons contain a minimum of calories, the beans reduces the feeling of hunger.
The main set of exercises
Each exercise should be done for 10-20 times. Basic training can include the following exercises:
- Pivots are done in a standing position. The right arm is to the side, and left through the head is pulled to the right. To perform 8-15 repetitions in each direction.
- For the implementation of the exercise mill you need to place the feet hip-width apart and lean forward. One raise your hand up and the other lower down. The torso should rotate so that each side was alternately touching opposite leg socks.
- Twisting is performed in the supine position. You need to lie on your back and bend your knees. Then exhaling, put your feet in one direction and then in the other direction.
- The side plank allows you to work not only lateral, but and the buttocks. In the implementation of the exercises should be on your side and touch the ground bent at the knees, lower arms and legs. The apartment needs to be fixed, so that it became one line. In this position you will need to stay somewhere for a minute. Then in the other side.
- With the bike running in the supine position. The legs bend at the knee. You have to stretch the right elbow to the left knee, then left to right.
- In a sitting position on the floor, the emphasis is on laid back of the hands, the buttocks slightly raised, legs bent at the knee and alternating rise.
- Lying on the floor, legs slightly on the exhale. The exercise is repeated 20 times.
- For the oblique muscles of the abdomen do the following exercise. Lying on your side, focus with the elbow on the floor. Then slowly lift the leg. The rise is repeated 20 times on one hand and on the other.
- Sitting on the floor and bent to straight legs. Hands we need to get to the toes, and the forehead to try to reach the knee.
- The initial position, as in the previous exercise, but the feet must be maximally dilute in the sides. Performed alternating bending one leg to the other and straight. Every time you need to reach the largest possible body, to try to get sex.
Tip! Striking results, which are obtained a brisk walk for 30 minutes a day. This low-intensity exercise improves the metabolism and gives a good workout heart. As an option several times a week should be run.
Set of exercises with devices
For practice at home you can with simple machines and other devices. It is not necessary to buy an expensive treadmill or an exercise bike.
You can use the following elements:
- Dumbbells allow you to increase the load. With their help, in order to strengthen the abdominal muscles. Even a simple tilt to the side with dumbbells in hand, it will be much more effective.
- Jumping rope involves all muscle groups. Weeks of constant training you can see the first results.
- On the disk are rotating the twisting motion. With it removed the excess fat on the waist and train the abdominal muscles.
- Wrap not only makes the waist thinner, it tightens the skin on the belly and massage the internal organs.
- On a fitball, you can perform a variety of exercises. This allows you to strengthen the back muscles, feet and aligns your posture and burn excess fat.
- Sitting on a chair should raise the legs, knees bent to the stomach. Done 15 approaches.
Tip! Quickly achieve the desired result of the exercise should be performed at least three times per week. The best time for classes is from 11. to 14. the time and in the evening from 18. up to 20.
Remove wrinkles around the waist in gym work, if there is no surplus of food and a sedentary lifestyle.
- The caloric content should be reduced so that its value was slightly less than the body needs throughout the day.
- Food should be taken 5-6 times a day in small quantities, and to consume about two liters of clean water.
- Every day to make your body a training load. While there are basic exercises that can be performed three times per week. And every day, to do light exercises in the morning, take a half hour walk or a short jog.
The basic exercises that can be performed three times per week. And every day, to do light exercises in the morning, take a half hour walk or a short jog
For weight loss has been effective is a comprehensive approach:
- You need to give up bad habits: Smoking and drinking alcohol, even in small amounts.
- It is not recommended to take antibiotics and hormones.
- Should be a good night's sleep.
- Massage of the abdomen and back will improve the results.
- As the additional procedures that you can use anti-cellulite wraps. Thus prepared mixture of algae, chocolate, and honey.
- Intense exercise is contraindicated in pancreatitis, hernia, osteochondrosis, cholelithic disease, following abdominal surgery and no pain. Exercises should be done only after consulting with your doctor first.
Tip! Nursing mothers should not quit nursing to lose weight. This time, you can do simple exercises.
Important rule in weight loss is moulded regularity. Keeping a rational diet, and doing the recommended exercises, you can achieve excellent results also at home.