It was only that when it comes to weight loss training, people most often mean abdominal exercises.This is understandable, abdominal and side sagging is a clear excess weight indicator.But do not forget that the human body is one organism, and it is not possible to topically burn fat in one place but in the other do not touch.
When you train and reach the moment when fat starts to oxidize, it does it evenly throughout your body.This means that if you carefully train your abdominal muscles, this does not mean that fat deposits are burned only on the abdomen.The plus is that if you know which exercises do it directly to the stomach to not only control the fat but also tone the muscles, this tone easily removes several centimeters from your sides.
How to quickly remove the stomach and sides
In fact, the aim of girosigma training is not at all as much fat as possible in one hour, but to give a strong impulse to activate all stored energy.And energy is only in the form of fat and stock.
You need to make your muscles well as they are one of the main energy consumers.The more active they work during exercises, the longer they will recover from them.You will complete the training and your body will continue to use fat to recover.This is the secret of proper training.
Therefore, it would not be entirely true to recommend only one exercise for a certain area of problems.Circular training will be much more effective.Use more muscle, but pay a bit more attention to problem areas.
If you are ready to work on yourself, let me offer you the opportunity to do this.She's not complicated.If you need a quick result, spend two weeks every day and you are guaranteed to lose 7-10 kg.
The main condition for obtaining the result is the training in the evening (one hour after dinner), and after that there is nothing.Drink only water.It is necessary for the body to continue to burn fat and use the energy that comes from food after training.
Complex for a beautiful waist
We do these exercises in the order in which they are described.For each exercise we make 4 12-15 repetition sets.
Important!Relax between repetitions for up to one minute!Recreation between exercises for 3-4 minutes
Classic attacks
Greatly load the back biceps of the thigh by returning the tone of the muscle to your feet
Stand straight, hold your back evenly, put your hands on your belt.Raise the maximum forward with your right foot, go to it and sit down to the 90 degree corner, then return to the starting position.Make the required number of repetitions per one, then repeat the same with the left foot.
First with the right, there is no need to alternate, then with the left foot- it creates a dangerous load on the spine.
If the exercise seems too simple, take a bottle of plastic floors.
Sumo style squat
The best exercise for the buttocks at home
Put your feet wide as shown in the picture.Turn the feet so that it is easy to be in the lower position.Hands in front (can stretch in equilibrium) and sit down as deep as possible.Then we return to its original position.
You can also use a plastic water bottle for complication, but already have five liters.
Press exercises
Regardless of how many different options to exercise for press training you know, only classical twisting makes the press muscles.
Take the position on top of the face.Bend your feet at 90 degrees at an angle and place your hands behind your head.Press muscle accented strength begins to tear off the shoulder blades from the floor, making turning the case.At the top of the exercise, take a 1-2 second pause and then return to the original position.
When twisting, try to lift your body only because of the press muscle efforts - without pulling and handing your hands.When doing the exercise, do not try to touch your knees with your head - just tear off your shoulder blades from the floor.Be sure to try a short pause at the top of the exercise - this significantly increases its effectiveness.For convenience, you can place your feet on the sofa so that they are parallel to the floor.
Hyperpression
Exercise is needed to improve posture by training spinal muscles.You get a bonus for tightened buttocks and a good load on the hip muscles.
Lie on the stomach.Put your hands in front of you, hold them straight.Keep your feet together.Inhale and lift your hands and feet as high as possible.Lying on the top 2-3 seconds.Return to the exhalation.
Reverse push -ups
We will come back to the tone of the hand muscles.Don't be afraid, you never cry out huge hands.Even if you want.But for your hands to be strong but beautiful, you can do it.And we only need a chair.
Turn your back to the chair, sit down and place your hands (grip shoulder width) along the edges of the seat.Inspired by, start slowly slowly, putting your elbows.Lower the fifth point when the shoulders do not become parallel to the floor (first doing this exercise, it will be quite difficult to sink quite low. Start with a comfortable lowering depth).Keep your elbows straight and dilute them very sideways.Reaching the bottom using only the triceps power, press the torso up, lifting yourself (exhaling) in its original position.Exercise may seem simple to execute, but you need to print a little so that it is really right and feel that the muscles you need are working.
Exercise "Vacuum".We make the stomach flat
But this exercise will make you work well to work in the abdominal transverse muscles that are hidden under the press and not visible outside.But it is she who is responsible for maintaining internal organs and prevents them from quitting.And “vacuum” is the only exercise that trains this muscle
You can do a vacuum not only during training but also at any free minute.You can sit.You can stand.But more comfortable lying down.
To do the exercise, lie on your back, bending your legs in your knees, resting your whole body.This is the starting position.Then take a strong exhalation while drawing as much of the stomach as much as possible.After pulling out your stomach, hold it in this position, breathing slightly.Do exercises two to three times in a row.In each subsequent training, gradually increase the time from 15 seconds to one minute.
These training will take about 40 minutes.If you have a bike, a treadmill or an ellipsoid at home, you can work for another 20-30 minutes.
Good luck on your dream figure!