9 effective methods and exercises to lose weight, side, waist, hips and buttocks.The problem of excess weight is related to both men and women with the only difference is that women are more interested in their external appeal.We will consider the methods to apply at home will allow you to be in the center of funny looks and have a slender and appropriate number.
Causes of fat
The most common causes of fat and total are:
Nutrition is not suitable.
To have a slender, beautiful shape, it is necessary to avoid fat and especially sweet food.Artificial sugar, more to SDOBA, cakes, soda and other high products, are poorly absorbed by the body and almost immediately enter the fat into the stomach, sides, hips and buttocks.
Therefore, it includes more fresh vegetables and fruits, cereals in your diet, drinking enough clean water, green tea or herbal herbs.For example, to prepare a diet, at the same time, delicious food, pumpkin, apple, buckwheat, bran, bulgur, kefir, honey with moderate amounts and other healthy products are completely suitable.
A sedentary lifestyle.
In the modern world, people spend more time at computers, at home and at work.Hypodynamia contributes to fat deposits in problems with problems.Therefore, to bring yourself a good physical shape, including in your lifestyle:
- Walk in fresh air,
- running,
- Cycling
- ski or
- ride
- Gymnasiums at home or in the gym,
- Yoga exercises to lose weight, spine and healthy posture.
Genetic and metabolic processes
The genetic and speed of the body's metabolism also plays an important role in the ratio of the image and the trend of fat deposits.A certain amount of fat on the abdomen is normal, performing the function of protecting living organs.Only excessive obesity and too low metabolic rate are dangerous.Most people have a place to eat too much, unbalanced nutrition and irregular lifestyle, too inactive.As a solution for this problem, home exercises to lose weight and alternative methods, which we will consider, are perfect.
Effective exercises to lose weight and faces
A complexity of the most effective exercises to lose weight quickly will help achieve great shape.Remember that a good effect will only be achieved with their frequent use.The exercises are recommended alternately to daily perform complicated for at least 10-20 minutes.
1. Tear a round to lose weight
The Hoop is also known as Hulahup and, perhaps, this is one of the fastest and most effective ways to lose weight.The spiral is conventional plastic and massage.This and the other is effective.Special nozzles from the inside are added to the massage, so the volume of the abdomen, side and waist faster faster.But then, you should use a massage directly on the skin, without clothes under it.If you twisted with clothes, the normal option is quite suitable, it's easy to buy it in a sports store.You should rotate the ring in both directions, ten minutes.
2. Swimming
This is one of the most powerful and useful ways to lose weight.Swimming not only eliminates additional pounds, but also enhances the muscles of the abdominal, back, heart, arms and legs, developing the respiratory system and bringing endurance.Swimming is a great tool to treat all creatures.Of course, it is best to swim in a clean pond with natural water, but if it is not nearby, swimming in the pool is also suitable.Do not forget to visit it with special glasses and a hat, plus you have to bathe before and after training.The maximum effect to lose weight and boost abdominal muscles, sides, back, hips, buttocks and legs achieved when swimming with cheo.
3. Provide journalism
If you don't want to swim, or not such an opportunity, then you can remove the stomach by downloading the press at home or in a fitness club.
How to download the abdominal press correctly?
This exercise is easy to do at home.
ONE).Lying on your back, your hands can be folded with your palms at the back of the head or only extending along the body.When you're just starting to join, it is better to download the alternating press: For example, the first ferris wheel is made up and down with the right leg 10-20 times, then with the left.The second leg can be bent on the knee and pressed the body to use other muscle groups.Providing abdominal press, completely lying on the back - lower abdomen at a greater level;If you lift your body - then download it to the upper part of the abdominal press.The higher the change and amplitude of the movement, the more abdominal muscles, the two sides, the legs and buttocks are working.Create a change at the same time with both legs, loads increased significantly and the effect becomes more noticeable.Moderate load, after classes you need to feel strong, increase strength and good muscle tone.So you worked correctly.
B).Located on a flat surface.Then raise your legs straight to 30-35 degrees and in this position hold for 7-30 seconds.Lower, rest a little and do a few more times.
4. Click on the side muscles of the body
Regulations: Located on the side, on a soft, dense carpet for exercise or yoga.Making a hand on the head, the emphasis on the floor with your palm.Based on the second.Foot, lying on the floor, can bend slightly at the knee to stop better.The second, straight, straight feet are done by changing, 10-25 times.At the same time with colleagues, you can lift your body, then many muscles are solved.Similarly, do it with another foot.
To increase the effect, diversify changes:
- Not only with one leg straight, but also the back - both muscles of the thigh and the back, including buttocks, will be strengthened.
- Repeat the same change with a bent leg at the knee: up and down, then back and forth.Do both legs alternating.
5. Exercise - bicycle
It was another exercise in the press, it could be done right in bed, waking up in the morning.The Viking's bicycle is made of lying: lifting the body and leaning on the bent hands in the elbows.Raise your legs about 45-90 degrees and aerial pedal.Repeat the rotation with two legs 8-12 times.When the muscle is stronger, the load increases.The lower the inclination angle, the higher the load and the effect of strengthening the abdominal press.
Homework at home to lose weight
To achieve greater results in muscle pumping and remove fat faster, you can include other exercises in the complex area.
6. Exercise - Thanh
Almost all muscle groups are working: arms, legs, hips, buttocks, abdomen, back, neck.Therefore, it is very useful when practicing bar bar for both men and women to form a slender body and strengthen muscles.To start: lie on a carpet for classrooms, face down.
Stage and lift the body, leaning on the hand from the brush to the elbow.The body must be held parallel to the surface, head at the same level as the back.
Stir for a few seconds to 1 minute.From habits, the body can start trembling - this is normal.If you are just starting to join, you can reduce the time from 20 seconds and increase the load.When the muscles are stronger, you can complicate the exercise of the bar by adding twisted.In an advanced position, turning alternately to the sides: right and left.Welding for a while with each twist.
Yoga Yoga - Asana exercises
7. Exercise "pump"
Standing, legs.The cups are rotated a bit inside - then the body weight is redistributed from the heel to the front of the foot.Bow one hand and feel the biological activity point in the ribs, about 20 cm under the armpits with your fingers.The other is lower and feel baht on the thigh, about 20 cm from the knee.In places, bats will be pronounced pain when pressed.
Next, the Viking pump exercises are done - rotate the body to the right and contrary to the alternating and lowering hands and touching the finger into the biological activity points (BAT).When tilting the body to the right - the left hand bends and knocks the finger on the bat in the ribs, the right hand - under the bat on the knee, from the side.The left slope - In contrast, the hand changes the position: right - up, left - down, knocking on the leg.Exercise "pump" strengthening muscles of both sides, abdomen, back, hands.It contributes to the appropriate posture, so the spine actively participates in the slopes.
8. Asana "Luke"
Lie on your stomach, take your legs, bend them on your knees and get ankle.Next, bend at the back so that the hands reach out, legs rise a bit.You will get a position like a bow to shoot.
To enhance the effect, you can make some swaying on the stomach.Then lower your feet, with your hands, you can continue to hold them with ankle.Cancel a bit and repeat the exercise a few more times.
The regular practice of Asana "Luke" completely consolidates and pulls the stomach up, as well as very useful for the spine.This exercise is recommended for men and women as daily, or at least weekly, practice.
Other ways to eliminate fat and faces
People who do not want to exhaust their own exercises may use the help of weight loss tools.With all their diversity, these funds are divided into external and internal use.
To get inside, different biological additives are used - supplementing the diet, before use, it is better to consult a doctor, which means more suitable for you.
- Fat cells are broken,
- Contribute to normalizing metabolic processes,
- Plant extract is used to help burn excess fat.
Help a bad person to bring weight to normal without an unnecessary effort, but it is still better to achieve maximum efficiency and stability combined with physical activity.
9. Repair underwear
An effective and completely safe tool to lose weight without an unnecessary effort is the adjustment of linen with the technology of biological crystals operating on Nanocamia.This technology is a revolutionary in the field of underwear, on the basis of a unique development that has been created - cosmetics.
The technology of biological crystals that operates not only allows the removal of unnecessary mass and kilograms, but also successfully fighting with cellulite, this is another important advantage of this method.In fact, there are not many means and ways to remove cellulite - this is quite difficult to eliminate the problem.
Luck with Nanocamika:
- Improve metabolic processes in tissues,
- Speed up lymphatic escape
- Make skin soft, even and moist,
- The "orange peel" is smoothed and disappeared noticeable,
- Comfortable for the body - no influence of sauna, bathroom or sauna, such a washing does not fly onto the body, but creates a comfortable dry temperature.
- Fix the pictures - Outside you look thinner and more attractive.
- Reducing excess volume to 10 cm in the waist and hips - According to the research results and many assessments of the brand's fans.
Textile is granted a high quality patent, with a microphone -Ceramic woven in nanoural, according to the principle of this action, there are many fake goods, mainly from China.Therefore, if you want to really get the maximum effect and have been proven.By the way, they are very good for sports, enhance the effectiveness of exercises for weight loss and sides.In addition, the underwear is very comfortable with a high waist very comfortable, this not only reduces pound and cellulite, but also makes this number much thinner.
In this overview, we tried to introduce you the most effective means to lose weight today.Everyone can choose the optimal option for themselves.
We wish you a great physical shape and 100%look!