9 Effective methods and exercises to lose weight, sides, waist, hips and buttocks.The problem of overweight is relevant to men and women, with the only difference that women are more concerned with their external attractiveness.We will consider the applicable methods at home that will allow you to be in the center of enchanted looks and have a slender and fit figure.
The causes of fat
The most common causes of fat and extra pounds are:
Inadequate nutrition.
To have a slender and beautiful figure, it is necessary to avoid fatty and especially sweet food.Artificial sugar, which is abundantly added to Svoba, sweets, soda and other high calorie products, is poorly absorbed by the body and almost immediately passes in stomach, sides, hips and buttocks.
Therefore, include more vegetables and fresh fruits, cereals in your diet, drink enough water, green tea or drugs of medicinal herbs.For example, for the preparation of the diet and, at the same time, tasty dishes, pumpkin, apples, sarracene wheat, bran, bulgur, kefir, moderate honey and other healthy products are perfectly suitable.
A sedentary lifestyle.
In the modern world, people spend more and more time on your computer, at home and at work.Hypodinamia contributes to the deposition of fat in problem areas.Therefore, to bring yourself in good physical form, include in your lifestyle:
- Walk in the fresh air,
- running,
- Cycling
- skiing or
- riding
- Fitness classes at home or at the gym,
- Yoga exercises for weight loss, healthy spine and posture.
Genetics and metabolic processes
Heredity and speed of body metabolic processes also play an important role in the proportions of the figure and the tendency to fat deposits.A certain amount of fat in the abdomen is normal, performing the function of protecting the organs from life.Only excessive obesity and very low metabolic rate is dangerous.Most people have a place to have a common nutrition with greater nutrition and an irregular, very inactive lifestyle.As a solution to this problem, household loss household exercises and alternative methods, which we will consider more, are perfect.
Effective exercises for weight loss and sides
A more effective exercise complex for rapid weight loss will help you have in excellent shape.Remember that a good effect will be reached only with its regular use.Exercises are recommended to switch from each other so that the daily complex for at least 10 to 20 minutes.
1. Tearing a weight loss arc
The rim is also known as Hulahup and perhaps this is one of the fastest and most effective ways to lose weight.Torction rims are common plastic and massages.Both are effective.Special nozzles from the inside are added to the massage rim, so that the volume of the abdomen, sides and waist decrease faster.But it is recommended to use a massage arc directly on the skin, without clothes under it.If you twist the rim for clothing, the usual option is quite suitable, it is easy to buy it at the sporting goods store.It is recommended to twist the rim, in turn, in both directions, ten minutes.
2. Nothing
This is one of the most powerful and useful ways to lose weight.Swimming not only eliminates extra pounds, but also strengthens the muscles of the abdominal press, back, heart, arms and legs, develops the respiratory system and gives resistance.Swimming is an excellent tool to heal the whole body.Obviously, it is better to swim in a clean lake with natural water, but if this is not around, swimming in the pool is also suitable.Don't forget to make it visit it with special glasses and a hat, and take a shower before and after training.The maximum effect for losing weight and strengthening of abdominal, sides, back, hips, buttocks and leg muscles is achieved by swimming with fins.
3. Provide a press
If you don't want to swim, or it's not an opportunity, you can remove the stomach by lowering the press at home or a fitness club.
How to download the abdominal press correctly?
This exercise is easy to present at home.
ONE).Lying on your back, your hands can be folded with your palms on the back of your head or just stretching over the body.When you are just starting to get involved, it is better to lower the press alternately: for example, the first balance sheets are executed up and down with the right foot 10-20 times and then with the left.The second leg can be doubled in the knee and pressed to the body to use other muscle groups.Providing the abdominal press, completely lying on the back - the lower abdomen is to a greater extent;If you raise the body - the load goes to the top of the abdominal press.The higher the swings and the amplitude of the movements, the more the muscles of the abdomen, sides, legs and buttocks are more elaborate.Making oscillations at once with both legs, the load increases significantly and the effect becomes more noticeable.The load should be moderate after classes you need to feel vigor, a wave of strength and good muscle tone.Then you worked correctly.
B).Lie on a flat surface.Then lift your legs straight at about 30 to 35 degrees and, in this position, hold for 7 to 30 seconds.Lower, take a little break and do a few more times.
4. Press the sides of the body
Regulation: Lying on the side, in a soft, dense carpet for fitness or yoga.Keep your hand over, the emphasis on the floor with the palm of your hand.Based on the second.The leg, which is on the floor, can be slightly bent to the knee for a better stop.The second foot, straightened, is performed by balance sheets, 10-25 times.Simultaneously with the subject, you can raise the body and more muscles are elaborated.Similarly, do it with the other foot.
To increase the effect, it is recommended to diversify the balance sheets:
- Not only with a straight foot up, but also back - the side muscles of the thigh and rear, including the buttocks, will be strengthened.
- Repeat the same swings with one foot folded in the knee: up and down and then back and forth.Run the two legs alternately.
5. Exercise - Bicycle
It's another press on the press, it can be done in bed, waking up in the morning.The "bike" is performed lying: lift the body and tilt into the folded hands on the elbows.Raise your legs at about 45-90 degrees and "pedal" in the air.Repeat the two -legged rotations 8 to 12 times.When the press muscles get stronger, the load gradually increases.The lower the angle of inclination, the greater the load and the effect of strengthening the abdominal press is the more pronounced.
Home Exercises for Weight Loss
For a greater result in pumping muscles and fat books faster, you can include other exercises in the complex.
6. Exercise - Bar
Almost all muscle groups are elaborated: arms, legs, hips, buttocks, abdomen, back, neck.Therefore, it is useful to practice the “bar” for men and women to form a slender body and strengthen muscles.For starters: Lying on a class carpet with stomach.
Fake the socks and lift the body, leaning against the brushes to the elbows.The body should be kept parallel to the surface, the head is at the same level with the back.
Mix one end from a few seconds to 1 minute.From the habit, the body can start shaking - this is normal.If you are just starting to get involved, you can reduce the time of 20 s and gradually increase the load.When the muscles get stronger, you can complicate the exercise of the bar by adding torsion.In the high position, rotate the body alternately to the sides: right and left.Weld for a while with each twist.
Yoga Yoga Exercise - Asanas
7. Exercise "Bomb"
Standing, the legs of width width.The cups are turned inside - so the body weight is redistributed from the heels to the front of the foot.Fold a hand and feel the biologically active point on the ribs, about 20 cm below the armpit with your fingers.The other is to lower and feel the Baht on the side of the thigh, about 20 cm above the knee.In some places, the bat will be pronounced when pressured.
Then the "pump" exercise is performed - swinging the body to the right and left with alternating increase and lowering the hands and beating with the fingers to biologically active points (bats).When tilting the body to the right - the left hand folds and beats with the fingers in the stick in the rib area, the right hand - below the stick on the knee, next door.Left slope - on the contrary, the hands change places: the right - up, the left - down, hits the leg.The "bomb" exercise strengthens the muscles on the sides, abdomen, back, hands.It contributes to the formation of the proper posture, so that the spine is actively involved in the slopes.
8. Asana "Luke"
Lying in the stomach, take your legs, bending it on your knees and get your ankles.Then he folds his back so that his hands stretched out, his legs climbed a little.You will receive a pose similar to an arc to shoot.
To improve the effect, you can make several swings in the stomach.After that, lower your legs, with your hands, you can keep holding it by your ankles.Remove a little and repeat the exercise a few more times.
The regular practice of Asana "Luke" strengthens perfectly and pulls the stomach, and very useful for the spine.This exercise is recommended for men and women as every day, or at least weekly, practical.
Alternative ways to get rid of fat and sides
Those who do not want to exhaust with exercise can use the help of weight loss tools.With all their diversity, these funds are divided into external and internal use.
To enter, several biologically active additives are used - dietary supplements, before use, it is better to consult a doctor, which means they are best suited for you.
- Fatty cells break,
- Contribute to the normalization of metabolic processes,
- Plant extracts are used to help burn excess fat.
Bad help a person bringing weight to normal without unnecessary efforts, but it is still better to have maximum and stable effect in combination with physical activity.
9. Correcting the underwear
Another effective and completely safe tool to lose weight without unnecessary effort is the adjustment linen with the technology of active nanocamia -based bocorstals.This technology is a revolutionary in the field of underwear, based on a unique development, was created - cosmetics.
The technology of active biocrystals not only allows you to get rid of unnecessary volumes and kilograms, but also successfully combats cellulite, which is another essential advantage of this method.In fact, there are not many means and ways to get rid of cellulite - this is quite difficult to eliminate the problem.
Luck with nanocamika:
- Improves metabolic processes in tissues,
- Accelerates lymphatic drainage
- Makes skin soft, uniform and hydrated,
- "Orange crust" is visibly softened and disappears,
- Comfortable for the body - There is no effect of a sauna, a bath or steam, that an outfit does not fly on the body, but it creates a comfortable dry heat.
- Corrects the figure - externally, you look remarkably thinner and more attractive.
- Reduces excess volumes to 10 cm in the circumference of the waist and hips - according to the results of the research and numerous reviews of fans of this brand.
High quality patented textiles, with a micro -ceramic fabric in Nanoural fabric, on this principle of action, there are many falsifications, especially from China.So if you really want to get the maximum and proven effect.By the way, they are great for sports, increasing the effect of weight loss exercises and sides.Also very comfortable panties with high waist are very comfortable, which not only relieve extra pounds and cellulite, but also make the figure much smaller.
In this review we try to present it to the most effective means for weight loss today.Everyone can choose the most ideal option for themselves.
We want you to be in excellent physical shape and look 100%!