The dream of the body? In this article some of the effective exercises for slimming the sides and belly at home.
Flat belly is not afraid — it's a dream of many girls, but this area can be improved will be the help of regular exercise. Exercise, weight loss belly sides will help to get rid of excess, but it is important to follow the training system, and to comply with the principles of the healthy diet to achieve visible results.
The principles of training, slimming abdomen and sides
- The intensity of the training depends on the individual parameters of the number health.
- For those who have a lot of excess weight in the area of the sides and belly, the workout is more cardio workout to burn fat.
- Available type of cardio workout: walking, running, swimming, skipping rope.
- Only the combination of cardio, strength exercises allows you to achieve the greatest results: cardio burns fat and strength exercises shake the muscle model, the silhouette.
- To achieve the greatest effect train 3-4 times a week.
- Every week increase the load strength exercises and duration of the cardio workout with a Hoop.
- The result of the training depends on the performance during the training, the initial quantity.
- To lose weight a given location impossible: during exercise weight loss whole body to pull a muscle groups.
- The most effective exercises on the side of the twist screw, twist the body, bending. You need to do exercises, high frequency, but without additional load, to burn fat, not just build muscle underneath thereby the excess capacity. It's very important not to skip a practice speed tip, as warm and prepare the body to exercise the side.
Rules of performance of exercises for slimming the abdomen, or home
- The best time efficient workout this morning. Before breakfast or 2-3 hours after your body condition with excellent fat burning.
- The weight loss in the abdominal area and the sides have to do weights without it, only your own body weight, or risk to build muscle underneath a layer of fat that is visually extra volume.
- The Start-up, the workout is cardio, which will replace the workout.
- Exactly follow the technique, the alternating amplitude.
Warm up before exercise the side and belly
Rotate the house to the side
1. Feet shoulder width apart, knees slightly bent.
2. Tense abdominal muscles, shoulders back, hold your hands out in front of the chest height.
3. Slowly to the right, and then return to the original position, and then to the left.
4. Between turning in a different direction — stop in the middle.
5. Put 10-15 apart in all directions.
Inclinations in the parties
1. Stand up straight, legs shoulder width apart.
2. Put your hands up, and then tilt the body.
3. Incline only the upper part of the body, make sure the legs were straight.
4. Series, the slopes, the body of the page alternately.
5. Repeat the exercise 20 times on each side for 2-3 sets.
Leaning forward
1. Stand up straight, legs shoulder width apart.
2. Begin to lower your body to touch your palms to the floor surface.
3. Bend your legs and slowly come back to its original position, so as not to damage the back.
4. Repeat the exercise 20 times for 2 sets.
Effective practices on the side at home
Hoop or hula Hoop
Torsion of the Hoop — available in the form of, at home cardio, at runtime, which is not only calories burned, but it worked the abdominal muscles and back. Circles it is important for women as it helps to create a sleek silhouette and highlight your waist. This is one of the most effective exercises for weight loss laterally of the home. The rotation of the Hoop to help get rid of the excess fat in the waist, if you exercise on a regular basis, but at least 10 minutes a day.
1. Stand straight, legs together.
2. The hands connect to the castle on the back of his head.
3. Spin the Rings with a small amplitude, from one side to the 88 times in each direction.
4. Try to keep the breath on the inhale, pull the belly.
5. The first week of the training to 88 rotational movements in each direction, 2 sets, every week increase the number of stocks 2.
Mobile strap
1. Stand is a classic, although an emphasis on the toes and the elbows, body straight, bending without.
2. Keep the elbow below the shoulder joint.
3. Lift the pool up, which is the body of the slide, the legs bend in the knee.
4. Keep the top for 5 seconds, then return to the starting position.
5. Repeat the exercise 10-15 times.
Winding sitting
1. Sit on the floor, legs bend your knees, the soles of his feet against the floor.
2. Case back 45 degrees.
3. The lower back is rounded, coccyx retracted.
4. A press of the button, then bend your hands elbow-deep in.
5. Rotation body, and the elbow from one side to the other.
6. Repeat the exercise 30 times 3 sets.
Twisting lying
1. Everyone on the floor, hands to dissolve in hand, with the palm flat on the ground.
2. The shoulders don't pull from the ground, and then lift the legs straight, then bend your knees at a 90-degree angle.
3. Between the knees keep a little distance.
4. Lower the bent leg to the side on the ground, but don't touch, stay on the pool, the weight and the shoulders don't pull it out to the surface.
5. The leg back to the starting position.
6. Repeat the same on the other side.
Side bridge
1. On the ground, body straight and elongated legs, one below the other.
2. Put the lower arm at the elbow and lean.
3. It turns out that the deflection of the hull in the horizontal plane.
4. Raise your hips from the ground, straightening the body, before the formation of smooth lines.
5. Spread the weight between the support arm and leg on the supporting leg.
6. Raise your head, I can't wait.
7. Try to hold this position for at least 30 seconds. Every week the workout increases another 30 seconds.
Ship
1. Sit on the ground, at the same time, raise your hand or your foot on the ground, trying to bend in half.
2. Stay in this position for as long as possible.
3. Do not strain the neck, keep the limbs straight.
4. Repeat 10 times I tried for as long as possible to stay in the crowd.
Bending hull
1. Lie down on the floor, legs bend your knees, fold your hands behind your head.
2. Only the body of the earth to reach the elbow of the other leg.
3. Hesitate the contact points, and then go back to the starting position.
4. Do touch one by one.
5. Repeat the exercise 20 times on the side of 2 db.