Exercises to lose weight in the house

The muscles on the abdomen and side are the muscles that make up corset.Therefore, their work covers many relevant muscles upside down and extends to the front and inside of the hips. Make some changes to your lifestyle and make the dessest of the belly and parties to lose the house to get the digit of your dreams.

Strategy for weight loss of the abdomen and parties

The fat in the stomach looks aesthetically ugly.Moreover, if you do not stop growth, you can usually affect your health.One seat is one of the main reasons for a lifestyle abdominal appearance.The lack of regular exercise and low physical activity, with overeating, the lack of low physical activity along with overeating causes oil to collapse around the waist.In the absence of excessive weight, the weak posture in this area and weak muscles are provoked by the stomach and the accumulation of oil on the sides.What you need to do is tone muscles to get a fine waist.You think only a diet will help you burn fat in your stomach, you are wrong.The diet helps a total weight loss, but cannot affect the stomach and the parties.Power trainings with low intensity provide growing rates of metabolism and allow you to burn calories in a faster pace.If you follow these recommendations you will have more impact on exercises to lose weight:

• To make movements from the waist, hips must be inactive.
• Continue pressing the press throughout the press.
• Deeply breath - this is increasing the muscles of the press and protects the bottom of the waist.

Exercises should use a large amount of muscle and spend too much energy to ensure the intensive burning of calories.Here you will come to get rid of high level training and burning fat.80% success depends on the use of healthy foods.Observe a balanced diet with an elegant amount of macro and a micronutrient.Eat cooked meals in the house and go through fast food and ready meals.If you watch a healthy diet with a regular diet in 4-5 minutes a week, the weight will gradually decrease and melt in fat and side.

The most effective exercises for the abdomen and parties

You have to give an opportunity for your body uninied with the same exercise.To do this, sometimes switch between exercises:

• flat, inverted and side twisting including the ball;
• weighted bucket;
• slopes from dumbbells;
• The twins and elements of step-aerobics.

For 15 minute warming before each exercise, run, rope jump or a bike is perfect.

Direct twisting on the back.

Nothing burns faster than twisting in the stomach.There are many changes in this exercise.Don't catch your breath while performing.Repeat 2-3 approach 10 times.Bend your knees and put your feet on the floor or lift your feet in the correct angle.Fold your hands to your chest - thus you will avoid excessive pressure in your neck muscles.

Tighten the muscles of the press and breathe the breath on exhale.Breathe, go to the ground.A similar starting position but while lifting the body, tilt his left shoulder to the right while lying on the right side of the floor.Then make this movement in another way.At the same time, you can lower your knees in the opposite direction - this side is focused on the movement in the muscle.From the initial position, the training is done with their legs, not the shoulders.Work the press muscles and do not use the impulse to shake your feet.In this case, the legs are on the ground and the whitball supports the lower back, the shoulders are in the weight.You can make straight and side twisting from this position.When you raise the case, you should not sit completely, raise the body in an angle of 30-40 degrees - it will protect from behind.All actions are slowly done.

bridge

This exercise is actively involved in the muscles of the abdomen and hips.It also has several types of up to the advanced level.2 Do 10-12 repetitions in the approach.There is no idea behind the hip behind the back.From a position lying on the back with his knees, the legs stand on the ground.In Exhale, the hip, press the muscles of the press.Paise above and slowly sink it down.The advanced version thinks that the second will protect the balance with a foot support while lying up to the ceiling.In this case, the training is becoming more difficult by adding weight.Put a pancake to the stomach from the bar or fix the bar on the hips.

Abdominal cavity

This exercise is also known as four points, transversal belly vacuumes.Vacuum exercises for abdominal muscles are more emphasis on breathing and do not increase heart rate.Should be carried over an empty stomach.

• From one position in all of the abdominal cavity.In exhalation, squeeze the abdominal muscles and hold 15-30 seconds in this situation.
• Make different options for sitting or lying for this exercise.

Plank

This exercise muscles walk in the abdomen, hips and down.Use different bar options to pump all body muscles.Try to keep your back equivalent and is not sag in the shoulder.Keep as much as you can.Gradually, increase this time and continue the bar in the stretched hands.You can lift an arm or leg on the advanced version of this exercise.Hold the hips from the ground in a single version, raise one leg - it will make the side muscles and hips difficult.

• The opposite bar is like a bridge, not only the shoulders, but support for elbows or palms.
• Bar on the ball.

Roll into the ball as it supports the ball and the hands settled on the floor under the shoulder belt.The unstable position of the legs in the ball includes additional stabilizer muscles.

Breathing exercises to reduce waist and sides

Apply breathing exercises to remove the stomach and parties.

There are 2 types of equipment.Bodyflex is effective to get an orthy, a straight abdomen.In the first version, technology includes oxygen flow to oil burning locations.To do this, a vacant stomach, exercises are performed, and special attention is paid to breathe during this period.The exhaience here is a deep breath, then replaced by a sharp exhalation, breathes.Exercises are being carried out while maintaining breath.It takes up to 10 seconds to help drive fat.Bodyflex classes are conducted during the last 15 minutes, the abdomen and the parties are effective to lose weight:

Warming legs shoulder width, slightly bend, lean the body a little forward, the palm knees may rest a little over the knee.Start to breathe deep breaths in a diligent to push the air to push the air until completely released the lungs, and breathe quickly with the full swelling of the snow.Strip the air strongly with your mouth, pull your stomach and stop your breath for 10 seconds.Repeat the complex.

• Put your feet out of each other, twist your knees, your palms, put a little above the knee pinches, exercise breathing.Lower the left hand, put elbows on his left knee, and lift the right foot aside with a lying finger.Raise the right hand, keep the feeling of the muscles stretching on the side.5 Correct the repetition period, change your hand.
• Sit on the ground, throw your leg to another, bend.With your right hand, take the opposite knee, throw your left hand on your back.Breathe, take your left knee on your left knee to twist the body, so there is tension in the back.The outer side of the thigh, look back to extend the waist.5 Change the repetition, change the parties.

When using the Ortic system, there are no sharp depletions instead of short breaths.Proper equipment: 1 deep breath, 3 short breaths, deep exhalation, 3 light extraku.You can repeat effective technology 30 times from food.This method stimulates the abdominal media, which reduced 250 times an hour in a quarter hour.This fat helps to get rid of the ugly layers, makes the stomach straight.

Charging for a loss of weight and parties

When you want to lose weight, you need to perform daily exercises in effective exercise, from time to time (4 times per week).The following exercises can be included in gymnastics:

Stretching behind, make your hands, put your hands on the ground.Get your legs slowly with the abdominal heels and make your feet quickly.

• Do not tear down your knees, twist your knees, and tear their heels, with the elbows diluted.Exhale, lift the body into the knees, move your feet until your fingers touch the carpet above the head.Go back to IP, raise your feet up to 20 cm, keep 10 seconds.
• Sit, keep your waist straight, your hands with hips, sink the press muscles, sleeping backwards in accordance with the angle of 90 degrees between the body and straight legs.
• Download one with a shallow squats - slowly sit in an imaginary chair, stretch in position.To complain, you can bend the hoop, whipping on a foot.

Trainings affect the abdomen and the sides of weight loss

Even the implementation of several physical exercises regularly - sometimes becomes a test for many people to lose weight.Indeed, everyone can not force themselves to pay attention to sports every day, and therefore decided that one's proper nutrition will be enough.However, it is very difficult for the stomach and the parties, because it is very difficult to put in the way of calorie.By the way, you can create a calorie deficiency here.Of course, the volumes will decrease, but the stomach will still not be straight.It is necessary to make toned abdominal muscles to make Tummy flat.If weak, the stomach will still form an ugly silhouette line.Of course, the abdominal muscles can only make effective exercises to lose weight - the abdomen and parties.In addition, physical activity, of course, helps to lose faster.

5 exercises to lose weight and lose the parties

Let's talk about the parties first.There are a number of simple but effective exercises that help reduce the parties and squeeze the abdominal muscles.The abdomen and parties are guaranteed to fasten 5 exercises and digits for weight loss.The first three of the submitted are directed to the parties and helps to get rid of unnecessary clusters in this area and quickly get rid of.These exercises will be enough to get rid of the surplus, but also to avoid the Oblique muscles of the press full of growth in the waist.The remaining two media helps to fasten and achieve a flat abdomen.

• 1 slope.Starting position - The legs become a shoulder transverse from each other, the hands are bent in the elbows, hold it on the belt.Alternatively, when we pulled one hand to the tendency, we bowed the parties.If we lean on the right, then the left hand stretches and vice versa.Repeat 30 times.This exercise is very simple, but quite effective.You have to approach two or three, you can repeat every day.
• 2 turn of the case.Starting position - Legs turn to the verders of the shoulder, turn our hands to the chest level, lock the brushes.We are returning, trying to turn the torso completely, the legs and pelvis remain inactive.We make 20 or two 20 or two approaches.
• 3 twists.Starting position - We're lying on your back, we keep our hands behind your head, their legs stand on the floor, and their feet are bulging on the knees.We lift the body on the knees, we make the turn, we go back to the starting position.We repeat 10 times in each direction.One or two approaches will be enough.
• 4 increase in body.There are two variations of this exercise.First, the upper press is intended to strengthen and the second allows you to work well.Thus, we go to the ground and tilt our legs in the knees, rest in their feet, we keep our hands behind the head.Tearing the shoulder blades from the ground, lying upwards, do not completely raise the body, take the initial position.Two or three approaches are playing 12-15 times.In the second variability, we do the same, just raise the work, we attract boxes to the knees.
• 5 lift legs.We lie on the floor and rest with our hands on the floor, keeping the body next to the ground, down.We raise their legs upright into the body and slow it slowly, hold it in a distance of 5-10 cm from the ground and re-lift.We repeat Azerbaijan 15-20 times, take two or three approaches.

Effective press exercises

It is difficult to achieve perfection of the figure in such a "complex" area, especially in such a stomach and waist.To maintain a thin waist, a stomach is becoming a real problem of 40+ years old to protect a thin waist.But nothing is impossible.An experienced fitness instructor guarantees the effective exercises offered by Gay Gasper and get a thin waist and flat stomach.Gay Gasper called it - "Ben Press for Dummies" complex.For each exercise, it is also offered, a leading level or vice versa, it is difficult to cope with the main level if the first stage.You do not need special equipment or shells, you only need a carpet.Therefore, a flat abdomen is perfect for a complex homework for GA GA GA GA GAWORE.Gay Gasper recommends pressing press workouts with aerobics and balanced nutrition because only one swing of the press is not enough for a flat abdomen.Only in one special area is not possible to burn fat, so you will not get a stomach straight without aerobic loads and a balanced diet, and even a pumpy abdominal press hides a layer of subcutaneous fats.By performing these recommendations, you are guaranteed to receive a thin waist and a flat, beautiful belly of a fine after 2-3 months.Yes, unfortunately, this process is not fast.But if you train every day, you can see the first incentive results for two weeks.