The best exercises to lose weight and sides

We meet your attention an article that examines weight loss exercises from the abdomen and sides.You will learn how exercise contribute to the weight loss process and what they are better than diet or hunger.Read how to take the choice of exercises and what personal resources take into consideration.And also familiarize yourself with some basic and effective exercises that can be easily performed at home on your own.

How the exercises contribute to weight loss

Exercise plays an important role in the fight against overweight and obesity for the following reasons:

• Physical activity contributes to the active burning of energy, which is formed from fat deposits.And this leads to fat mobilization and a decrease in its amount in the body.

• When a person is sitting on a low calorie diet, the body, in order to maintain energy reserves, includes a protective physiological reaction that blocks weight loss, especially if the diet is very exhaustive and a person staying in it for a long time.With physical activity, this does not happen and the weight is lost much faster and more efficiently.

• Physical activity stimulates the sympathetic parts of the nervous system and increases the metabolism rate.In this case, the amount of energy consumed by the body is consumed, and this leads to weight loss.
• It is also worth noting thatRegular loads improve physical and psycho -emotional mood, Make an active and vigorous person, and life is much more interesting and bright.

How to choose the best exercises for yourself

To choose the proper exercises for themselves, experts recommend taking into account the following resources:

• If you want a thin waist, you must refuse the inclinations with additional load.This exercise contributes to the intensive growth of the oblique and side muscles of the press, so that the waist will increase in size over time.Such exercises are quite suitable for men who want to increase their body proportions than for girls.

• Council classes are considered effectiveIn the struggle with excessive fat in the abdomen, but there is the danger that you should not forget: constant classes with an arc causes omission of the pelvic organs.
• If you decide to shifts for additional sides, you will not be able to make sudden movements in the exercise process.

• Circles with excess kilograms in the stomach and sides will help cardiovascular load.Such exercises increase metabolism, and this contributes to the intensive burning of fat deposits.It is also worthwhile to give preference to interval loads.
• It is also recommended to combine exercise with additional loads.
• In the process, it is necessary to control the load in the oblique muscles of the press, it should not be excessive.

The best exercises

There are several sets of exercise that allow you to make your waist thin and beautiful.

Root

The most famous can be called the press twist.

• To execute it, you need to lie on a flat surface or rug and bend your legs on your knees (your feet must be located on the floor).
• Bring your hands behind your head, take a deep breath, tear your body from the floor and pull it to your feet.
• Then exhaust and sink back to its original position.
• It is recommended to make 10 repetitions of 2-3 approaches.

Reverse twist

• To do this, lie down on your back, fold your knees and put your feet on the floor.
• Hands put it along the body.
• It is now necessary to raise the legs in such a way that the hips end up sitting perpendicular to the floor, and the knees move toward the chest.
• When you rip your legs off the floor, you need to exude, and when your legs are placed on the floor, inspire.
• It is recommended to make 10 repetitions 3 approaches.

Oblique torsion

• You need to lie on a uniform surface, put your hands behind your head and bend your legs on your knees so that your feet do not touch the floor.
• Now you need to increase the case, stretch with your left knee with the right elbow.The left side of the body should remain on the floor.
• Repeat the movement on the contrary: reach the right knee with the left elbow so that the right side of the body remains on the floor.
• In an approach, you need to do at least 15 repetitions.

Planck

At first glance, this is a simple exercise intended for the work of the press muscles, hips and lumbar.

• Take the position on the floor so that the elbows, knees and fingers rest on the floor.
• The neck and spine should be built on a line and the look is directed forward.
• Then it is necessary to pull the knees off the floor and to be in this position for 30 minutes.It is important that breathing is common.
• After that, you can go to the side bar position and perform the exercise on each side of 30 seconds.
• Take the position again so that the feet and palms of your hands rest on the floor.
• Move central gravity to the right side of the body.The right hand should be doubled at right angles.
• Put the left leg to the right, holding the straight legs, lift the hips.

• In this position you need to be 30 seconds.In the future, you can fulfill the plan for 1-2 minutes.
• Repeat the exercise to the other side.

Lunges with corps turns

This exercise is perfect for beginners.

• Take a step forward with your left foot and fold it in the knee.This will make the stretch of the right thigh muscles.
• Extend your hands in front of you so that they settle in parallel to the floor.
• After the hot, take one step ahead with your left foot and feel in an imaginary chair.The right leg must remain behind and the foot finger touches the earth.In doing so, you can first leave your back straight and then curves with your body.
• Make this attack with another foot.
• You can repeat movements 15 times.

Slopes in different directions

• To perform the exercise, you need to be straight and join your legs.
• Raise your hands and fold it above your head.
• Tilt your body as much as possible and keep this position for 15 seconds.You should feel stretching on the right side of the body.
• Return to the starting position.
• Repeat the exercises, leaning the body to the right.
• In the future, you can increase time and maintain the position of 30, 45 and 60 seconds.

During training, you can do another interesting exercise that perfectly strengthens the abdominal muscles.

• To perform, you need to become four.

• Relax the press and take a deep breath.
• Expire and, exhaling, strain and firmly pull the stomach.
• In this position, you need to hold your stomach for at least 15 seconds.

Tips for better efficiency

For training to be effective, it is necessary to adhere to the following recommendations:

• It is necessary to gradually increase the intensity of physical exertion.In the presence of regular classes, the body not only adapts to the load, but also becomes more resilient.Therefore, it is recommended to include running loads, cycling or energy at least once a week.This will help burn even more calories and improve calories and improve metabolism.

• Give preference to classes in fresh air.This contributes not only to weight loss, but also to cure the body as a whole.
• It is important to plan classes.This will allow you to prepare in advance and start the exercises in time.After all, it is necessary to decide on clothes, shoes and stock water.Many use appropriate training music, which is also better to prepare in advance.
• Apply paper in weight loss has nutritionTherefore, it also needs to be adjusted.For example, experts recommend introducing more vegetables into their diet, including a Croak, which allows the body to recover faster after exhausting training and dark chocolate.It is also important to drink enough clean water (at least 2 liters a day).

• Do not neglect the slag.Before the main training, it is necessary to heat the muscles.This will minimize crepature and possible tissue injury.And after class, it is recommended to make muscle stretch marks.
• Do not be distracted by conversations during this period.It is important to focus on the classroom, make them correctly and with the maximum return.This is especially true if you are involved in a group of similar people.
• It is important not only to adjust the diet, but also to guarantee normal holidays and sleep, during which the body can relax and recover.

• If it is difficult for you to choose exercises yourself, it is better to seek help from a coachWho can offer an appropriate and effective complex, taking into account their resources and desires.And the most important is the constancy.It is better to dedicate 20 minutes a day to exercise than doing nothing.This is the hardest, especially at the beginning of the way, when a person faces unpleasant sensations after classes and fatigue.

How fast and how much you can lose weight

It is very difficult to talk about specific numbers, because the result depends on the choice of exercise, frequency and intensity of training, as well as the lifestyle you will lead during this period.AlsoIndividual characteristics of the body cannot be excluded.

Exactly one thing: If training is constant and intense, changes will be noticeable in a week: the well, the state of the body and body muscles as a whole will improve.This way you can lose up to 4 kg a month, which means the waist and sides will become less.

Pay attention!The main one is desire and constancy.And to make the result even more effective, you can walk and focus on cardio load.