From this article, you will learn several exercises to lose weight and teams

Did you stop entering their favorite things that were at the time recently?There were ugly barrels, that is why confidence in his perfection disappeared?Each second is faced with this at different stages of life.Today, more than 60% of men and women around the world are not satisfied with what they see daily in the mirror and intensely seek options to deal with the problem of excess weight.

Do you want a flat stomach and a beautiful size?Exercises to lose weight of the abdomen and teams are an excellent solution for those who dream of turning the harmony.In combination with a balanced diet, you will get fantastic results much faster and more efficiently, which will remain with you for many years.

Why the weight increases

Minor fat volumes are a standard for anyone.It offers protection of bones and organs against hypothermia, any effect from the outside.Excess deposits are already an opportunity for anxiety.You can get rid of them with training and, for example, a captivated diet.But before writing an exercise program and determining with a food technique, you should know why the "climbed" weight:

• Reduced metabolism.The more a person is aging, the more it has metabolism.It becomes much more difficult for the body to digest incoming foods, which gradually leads to an excessive weight.You may have noticed several times that your loved ones, your friends eat a lot of fat, sweet, while the silhouette remains as thin, and you start to enter, as on the yeast, from any bread.This is precisely due to metabolism, which is normal in the first case, and reduces it - in the second;
• Genetic predisposition.Scientists have proven that the presence of fat deposits in the body is directly linked to human genetics.If parents on the older line suffered from an increase in body weight, you will have a predisposition to excess fat;
• A sedentary lifestyle.If you move little, do not commit yourself, even the smallest physical effort, then you will inevitably win at least a few kilograms that it will be very difficult to cope with this calendar;
• Overeat.Any overeating is the main cause of excess weight.In particular, if it is combined with a sedentary lifestyle, fat will accumulate several times faster;
• Incorrect posture.Having constantly leaning, fat will gradually accumulate in the abdomen.To avoid this, you should constantly keep your back straight;
• Hormonal and failure changes.When a woman or a man reaches adulthood, serious hormonal changes occur, various dysfunctions are not rare either, inevitably resulting in body weight.

Why is it important to do exercises for a thin size and a flat abdomen:

• The threat of increasing cholesterol.With an increase in body weight, the percentage of blood cholesterol also increases.Its excessive content leads to poor health, emergence and development of many serious illnesses;
• The risk of stroke and heart attack.This applies to people who have reached the age of 40 with a body weight index more than 30. In this situation, the work of the blood vessels worsens, the load on the heart increases several times.All this in the complex gives additional risks, the probability of cerebral vascular accidents, heart attacks;
• Slow down traffic.The accumulated fats create an improved load on the internal organs.Consequently, the nutrients become much worse, the blood circulation slows down, which guarantees a deterioration of well-being, increases the risks of cancer development;
• Reducing immunity.Excess body weight leads to a deceleration of metabolism, a violation of the hormonal background.The body weakens and becomes much more sensitive to various colds, viral diseases.

It is important to remove the stomach and the sides with the most effective exercises not only for a good appearance.This is also useful for the health of the entire body.There are medical indications in which physical activity is vital:

Effective exercises to lose weight and sides:

• Home training must be done regularly;
• Absolutely all parts of the body are involved;
• For greater efficiency, a diet compiled with competence is carried out.

The muscles of the abdomen and sides form a particular "corset".The work of other muscles that are on the back, the buttocks and the interior of the hips depend on their condition.Only a set of exercises composed with competence will always keep the body in perfect condition.The results depend on the initial quantity of fat and human mood deposits to reduce weight.

Before choosing an appropriate physical activity, it should be remembered that any motor activity in combination with a diet gives a complete effect and does not only affect the selected areas:

We offer you the following exercises that will help home to make your size and your elastic stomach without a single fat.

Twist:

• We go to a gentle gymnastics carpet.We fold our legs in our knees.It is necessary that even in a leaning state, they stand uniformly on the ground surface, with all the foot;
• We put our hands behind the head;
• We inspire deeply and start to lift the upper body.Each elevation is necessarily accompanied by expiration;
• When we lower the body of the body, we inhale slowly.Once the back is completely on the ground, we repeat the exercise again;
• We take 2-3 approaches to 10 repetitions.

This is one of the main fitness exercises to develop the abdominal press.It is popular with experienced athletes and beginners.Accessibility, simplicity of execution, torsion of universal press exercises.Indeed, in order to effectively determine each muscle group, it is not necessary to visit the gymnasium.According to this, exercise is one of the most common and is very popular today.It is not considered the most effective, but the bark is remarkably elaborate.If you combine it with competence with food nutrition, you will quickly notice the excellent result.

Return torsion:

• Resides the back on the gymnastics carpet;
• We have their legs so that they are perpendicular to the ground, while the feet are located completely on the surface;
• We put our hands along the body with your palms;
• On the expiration, lift the lower part of the body, bring the legs as much as possible to the chest, touching slightly and fixed for a few seconds;
• On inspiration, we fall into the starting position;
• We make three approaches to ten rehearsals.

The inverted crane or torsion is one of the most effective exercises to study the lower part of the press.The technique of making such a twist is quite simple and quite accessible to beginners.The inverted crane affects the lower area of the rectus abdominal muscle.However, as all the abdominal muscles still work together (they cannot be isolated), performing this exercise, you immediately train the whole press.And that makes such an effective exercise very effective.

Studies in which measures of the electrical activity of the muscle apparatus were carried out during the performance of this exercise have proven the great effectiveness of the opposite torsion for the development of the lower part of the press.This is why this exercise can be confident in the most effective ten.

Spit twists:

• We extend our backs on the gymnastics carpet and take the starting position, leading your hands on the neck;
• We fold the legs so as not to touch the surface;
• We raise the upper body, while turning the shoulder on the side.Когда делается Поворот Правого Плеча, левая часть ожаетBU В неизêvre.
• We repeat the movement for the left shoulder, in the same way as the right side;
• Repeat 12 times.

To obtain a strong and relief press, you should not only make a simple twist on the press, but also an oblique torsion.They participate not only in the creation of the contours of the sides, but also protect the spine against injuries.

The twists and turns may seem a simple exercise.But on the path between torsion approaches and a rescue torso, there is the quantity of subcutaneous fats in the abdomen.Therefore, do not try to compensate for the press on the press with poor nutrition.Compared to other muscle groups, the abdominal muscles are not so large.To burn calories, a more appropriate option is the cardio load.If you are not ready to work on cardio simulators for hours, food is a key factor in success in achieving the result.

Twist with raised legs:

• We lie down and pull our legs upwards (you can cross them);
• We make the body of the body, similar to Classic;
• We regain an inspiration during the decline, exhale when you raise;
• We take three approaches from 10 to 15 repetitions.

A popular exercise, carrying out that the whole right muscle of the abdomen trains, also includes a transversal and oblique muscle.

Among the large number of press exercises, the most effective are different torsion options.This turns with your raised feet - a good exercise to study all the press muscles, as well as its relief.Naturally, a flat stomach can only be obtained in a combination of competent regular training and good nutrition.During drying or with nutrition in its own right, subcutaneous fat is burned and muscle relief becomes more obvious.Drying is a temporary diet, it will be a better and more stable result with good nutrition.

Planck with turns:

• POSSER in the starting position - The knees / elbows are located on the surface in the condition of the bar;
• We ensure that the cervical region and the spine are placed uniformly.We look right in front of us;
• We lift the knees from the ground and set foot on the socks;
• Thus, we hold without movement of 30 seconds.It is important that breathing is not difficult;
• We repeat the exercise for each side at the same time.If the physical form allows, you can hold on in 1 minute.

What is the use of the bar?Conditionally, the advantages can be divided into several components, such as the advantages for the back, the legs and the press.

Also a dynamic version of the sidebar, but more complicated in the implementation than the previous one.When you execute it, the body consumes much more kcal, it is therefore perfectly part of the training program on fat combustion.For the press, such a variation is only a fire, judging by the journals of the training.

She works remarkably on her back, her hips and her press.

Start with a tour:

• Lie on the surface on the side;
• We transfer the body weight to the elbow / right hand and the corresponding leg.It is important that the hand in a folded state forms a right angle;
• Put the left leg to the right.We hold the lower limbs evenly.Raise hips from the ground;
• We hold this way for 30 seconds in this way.

Unlike the classic version, the sidebar actively involves the oblique abdominal muscles, helps to strengthen hips, as well as back.The technique properly defined at the initial stages is the key to success and progress.The bar was created more to diversify the training program and determine the bark muscles as effectively as possible.I love putting this exercise at the end of the training in order to immediately spend strength and energy for basic exercises, then finish the press on the press.Like any active physical activity, this exercise, carried out with the right technique, only brings advantages to the body.

Lugs:

• We take a little step with the right foot and the folds.After the adoption of this position, muscle tension in the femoral part is felt;
• We raise our hands right in front of us in parallel with the ground;
• We take a significant step forward with the left foot and we sit slightly.The good in this case remains behind, but with the increase in the sock;
• The back during movement should be constantly flat;
• Repeat the attacks;
• We make 15 rehearsals on each leg.

If earlier you have never done any exercises on the abdomen, you should certainly perform effective attacks.

Smperts are a basic exercise designed for the development of hip buttocks and muscles (especially quadriceps).It is very popular in all sports.It can be done both with your own weight and using special equipment: rods, dumbbells, Smith Simulator.If you look at how professionals make attacks, it may seem that they are very easy to perform.But this is not the case.Before you start, it will be necessary to operate for several weeks with your own weight and work equipment.Then add the burden.There are many varieties of attacks.As part of this article, we will only understand the most popular of them who use male and female athletes in bodybuilding.

Tilt to the sides:

• We get up straight.Raise your hands above your head and fold together;
• We make inclinations to the right.Ideally, so that the torso folds as much as possible - stretching on the left should be felt.We are fixed in an inclined position for 15 seconds;
• Fall back to the starting position;
• We make repeated inclinations in the other direction with the same delay for 15 seconds;
• As soon as you got used to "delays", you can increase their time, for example, by 30 seconds.

The inclinations on the sides are a very simple but effective exercise in strengthening the oblique abdominal muscles which affect the size of the size.This exercise is familiar to all physical education courses.

In this exercise, external oblique abdominal muscles are loaded.With a good study with an additional burden, they become noticeable, but for that, it will be necessary to sit on a diet to eliminate the excess layer of fat (if any).

If you tilt, you can run it on a small folded leg.

"Empty":

• We hold on all fours, holding in this position with the help of knees and elbows;
• We take a deep inspiration.Right now, the press should be as relaxed as possible;
• Exhale and at the same time draw in the stomach, stretch the press;
• We are immobile detainees for 30 seconds;
• We repeat in 2-3 approaches to 15 repetitions.

It is a static exercise for the development of the interior muscles of the abdominal press (in particular the transverse muscles and the muscles of the diaphragm).

The exercise is ideal for developing the abdominal press.It is based on breathing.

In order to learn to make a stomach vacuum cleaner, you should regularly practice this exercise, at least 2-3 times a week.The possibility of keeping breathing longer increases gradually, and the capacity to force various departments of the abdomen muscles with a conscious effort to develop.In the end, this allows the press to swing much more effectively.

Hips that are:

• Lie, extend your hands along the body, palms to the ground;
• We fold the legs at the knees, placing on the sides, while not forgetting that the feet must be held exactly on the surface;
• Slowly, slowly, lift the hips with the lower back.The rest of the body must remain real estate on the carpet;
• We fold our backs a little and trigger the gluteal muscles.We keep in this position for a few seconds, fixed;
• We come back to the initial position;
• We repeat 10 to 15 times in several approaches.

When the lifting exercise of the basin occurs, it is the position of installation that the deadlines which are in a fairly short time can be obtained by tight buttocks, relief and elastic.This occurs due to the right training in muscle tissue training in this area.In each complex, which, to one degree or another, aims to develop the lower part of the human body, I am compulsory including the implementation of the glueal bridge.Its execution is available and, moreover, it is desirable not only for professional athletes, but also for beginners, to maintain good physical shape, such as an addition to other exercises performed of higher levels.The lifting of the basin on the back has a number of undeniable advantages which help to reach beautiful hips, both among fair sex and in men.

How to choose physical exercises to lose weight of the abdomen and sides:

• Medical indications / contraindications.For example, people with osteochondrosis are better abandoned by exercises with net movements.Patients with heart problems and blood vessels should abandon weightlifting movements, race;
• Goals.The larger the goal, the more complicated and effective the set of exercises should be.If you just need to withdraw a few kilograms, simple exercises will be sufficient in combination with a low carb content diet.For a greater effect and the acquisition of sports forms, it is important to do cardio training and perform exercises for the press;
• Terms.If you are constantly going to the gymnasium, then the possibility of doing exercises using various simulators.Otherwise, it is necessary to select a training that can be easily done at home with improvised means.

Before starting to remove the sides and the stomach, it is necessary to write a program.It is unlikely that the thoughtless performance of the exercises gives the desired effect.The training set is selected for each person individually, taking into account the characteristics of the body, the initial physical shape and the parameters of the body.An experienced coach is expected to face this problem.

To obtain a consultation, it is not necessary to visit the sports halls, the fitness centers.Training with a specialist is sufficient for him to choose the right exercises and develop a plan.It also shows the technique of carrying out certain movements.

If there is no way to contact the coach, you can simply do general exercises, for example, to be loaded in the morning.However, remember that there is not as much efficiency.It is therefore preferable to try to personally create a training plan, but with the compulsory accounting of the following factors:

The withdrawal of size and stomach is not as difficult as it may seem at first glance.The main thing is to connect properly and make a program that will help quickly achieve the desired objective.And we will help you with that.