How to remove stomach and sides at home: most effective exercises

The stomach is a problem zone, with a fat on which millions of men and women are constantly fighting.Even if it is possible to achieve significant weight loss in this area, the result must be constantly maintained.But that happens that the abdomen problem and the side appears suddenly - you will not have time to look back, because the waist is growing, and your favorite clothes stop seating.Exercises come to rescue in such situations.

Causes of abdomen obmeation and side

The formation of fat on the stomach is not only a aesthetic problem, but also a dangerous state in the regard.Everything is due to the internal organs that, with abdominal obesity are covered with a layer of fat and stop performing functions.

Widespread reasons include weight gain:

• Breach of holding is a common problem among those who move a little and leads a sitting lifestyle in front of the monitor or television;
• deteriorating metabolism, slowed down fat - a person eats the way she gets used, but his body can no longer process such an incoming food amount;
• Improper nutrition - a person likes fast food and food filled with preservatives and chemistry;
• Pregnancy - in women, as a result of a child and childbirth, fat on the stomach and sides are deposited, after which he is problematic for that;
• Stress fat - it was formed if a person is constantly nervous and worried.

If the weight is driving quickly, it causes to curse and stretch the skin, which makes the elasticity.With sharp wastes in body weight, you must submit diagnostics from the expert.

Special fat burning techniques

At home, to remove your belly and pages, you need to follow certain rules.

Only an integrated approach to problem solving give the following results:

• Different load types: cardio, power, static.To burn fat and improve muscle tone, you need to combine different types of exercise.Ideally, high-quality training looks like this: 15-20 minutes of cardio, same number of complex exercises for all muscles, 15-20 minutes on a problematic surface.It is very important to practice standing, sitting, lying - using all available methods.
• Hold on to the Lesson program and do not miss.They initially train 15-20 minutes, gradually increasing this time.You have to exercise at least 30 minutes for effective fat burning.This refers to complexes involving stomach and sides.
• Perform heating and stretching.Before training, muscles should be heated and the same is done with joints.After class, start complex stretching.
• The use of sports equipment.Don't be afraid to use dumbbells, fitballs and weights in your workout.

There are wide recommendations for the use of Saunni belts and a film film to activate fat ignition.However, they provoke the overheating of the body, and their uses are small.The thermal effect significantly increases the load on the heart.

Following the rules when they regularly do exercises for weight loss in the abdomen and sides at home - standing, sitting, lying down - is essentially the condition for achieving results.If you exercise improperly, rarely, without complying with accompanying requirements, fat will accumulate or remain in place.

Plan for effective classes

For maximum result, combine the following load types:

• Cardio.Within 15-20 minutes, different types of exercises are performed according to the scheme: 30 seconds of operation, 30 seconds, and then 45 seconds of operation, 15 seconds.This is called a cardio circle, 3-4 such circles with a vacation 1-2 minutes between them is performed for a lesson.
• Exercises in a false position + standing.This is assigned to 12 minutes.Make 8-10 different exercises with repeats from 15-20 times and rest in 10-20 seconds.After every 4, exercises are resting in another minute.
• Exercises on the stomach + bar.Make up to 12 minutes on the total account.The complex includes up to 10 abdomen exercises.

To increase the intensity of the class, as well as the time of their implementation, you must gradually.If you immediately try to make 2-3 accesses of 15-20 reps, you can injure your abdomen, muscles and internal organs.

Types of cardio stomach exercises and pages

Cardio burns a huge number of calories, speeds up metabolism and strengthens muscles.Are performed only in interval mode to exclude surge.

For abdomen, the most efficient warm consist of the following loads:

• Running with high lifting knees in place;
• Imitation of the box of boxes with wide legs;
• The jumping "butterfly" - arms and legs in the air spread to the sides;
• Walking to the bar - from the position with an emphasis on the joints, they rise on the socks on their hands and back;
• Horizontal running - positioning like a board, hands lightly forward, taking turning folds toward your chest;
• Exercise "Crab" - with an emphasis on the hands and legs, abdomen, walk in different directions;
• Raising the knees on the chest with his hands raised.

You can also make planks of jumps, including side and upwards.After the cardio, they begin to perform efficient gymnastics due to loss of weight in the abdomen and sides at home.

Set of grinding exercises

Without this physical activity it is impossible to achieve a beautiful belly and burn fat:

• Straight crumbs.Lying on your back, bend your knees.The lower back strictly pressed on the floor.Raising the upper body and scoop with reporters, stretch forward together with their hands, touching the knees.
• Oblique bandages.Exercise is performed while lying on the back.Shoulder blades lift abdominal muscles, twisting parallel to the left, then return to the fake position and repeat the same thing, twisting right.
• Reverse Crunches.Lying on his back, straightening his hands along the body, bend his knees and raised his legs up.The lower back should be pressed on the floor.The pelvis is torn as you exhale and try to move it behind your head so that the stomach touches the hips.This may not work for the first time, so you shouldn't try too hard.
• Twisting the leg elevator.Execute the exercise from the initial position on your back.Ankles are parallel from the floor.When tense, the legs are lifted, such as the upper torso, forming V.

Each exercise is repeated at least 5-7 times in the initial phase, gradually increasing the number of repetitions to 15-20.The main thing is to do everything slowly and carefully to avoid injuries.

Crumbling is the most effective way to burn fat on your stomach and sides at home.Unlike abdominal pumping, these techniques include deeper - hair and transverse abdominal muscles.Without their work, fat will accumulate above the muscles.

Other effective exercises

There are many effective techniques for burning fat on your stomach and sides:

• Slope left and right.A very simple exercise with which you can start gymnastics.Broken shoulders, back, back straight.The dumbbells are in their hands.Tilt left and right with the desired amplitude.Gradually increases.Exercise can be expanded and: bend back and forth, run the rotations of the body.
• A climber.Remove the position that lies, hands slightly forward in relation to shoulders.Feet on the foot width of shoulders separate.The body is strictly corrected.While inhaling, tense your abs, tighten the left knee, holding your back straight.As you exhale, move your leg back.Then repeat with the right leg.Initially, the exercise is done slowly, then intensity and speed increases.
• Lunches with turns.Standing legs are set 15-20 cm, put their hands on the ribs.The stomach was pulled, and the back is corrected, deviating from the right hand, the housing rotates there, and the foot finger left legs on the left.Attack aside, correcting the right leg.
• Bicycle.There are several options for this exercise.They start like this: lying on the back, the legs are bent at right angles.Hands behind their heads.They hid left leg to the chest, then right, imitation of the bike movement.Gradually, intensity and amplitude increase.
• Superman.An interesting exercise, performed, lies on the stomach.They bend in Doha, raising your arms and legs, trying to stay in this position for 10-15 seconds.After a little practice, they bring time up to 1 minute.

Each of these exercises is done first in 1-2 approaches of 7-10 repetitions.Then you can bring a number of repetitions to 20-30 and is approached 4-5 times.

BAR execution technique

Static exercise is effective, but it is very difficult to perform.It will take practice to overcome it.You can hold a tape in the beginning no longer than 15-30 seconds.Gradually time increases for 4-5 minutes.Profi is able to stand in a bar for up to 10 minutes.

Planck execution technique:

1. Hands that are strictly put under shoulders, leaning against their elbows.
2. The legs are slightly extended, stands in socks.
3. It is necessary to ensure that the back and legs form a continuous straight line.
4. You can perform the bar separate from other exercises, increasing time in 5 seconds each week.

To switch to heavy shapes of rods, for example, sideways, should only be after a long training.When the usual charging is easily given, you can connect other options.

Sidebar in dynamics

Very efficient but rather complicated exercise:

1. Lie down to the right, bend your hand to the elbow and lean on it.
2. The legs were corrected, they should sideways rest on the floor so that the feet are at an angle of 60 degrees compared to the surface.
3. The left hand is on the thigh, the lower back is straight.
4. Exhale, rip off the pelvis and hold the muscles back and press 3-5 seconds in tension, return to IP.

It is enough 20 reps even for an experienced athletes to get a great result.

How to increase teaching efficiency

In order to fill in a weight loss and side at home to be really effective, it must be combined with the correct lifestyle.This includes much more than regular exercises.

Proper nutrition

Diet is the main state to burn fat.Is undeveloped by physical activity and correct exercises.

The following principles are included in a rational nutrition for weight loss:

• Rejection of fast food, flour, sweets and semi-refined products;
• Increasing protein content in the body - animals and plants;
• Increasing the part of fresh and thermal processed vegetables;
• Regular use of fruit, nuts, plants;
• Inclusion of useful fats - unrefined vegetable oil.

To lose weight, you have to eat.But this food shouldn't be right.Steam, roasted dishes, maximum vegetables and minimum animal fats - the basis of the correct diet, which gives the result.

Massage to increase efficiency

You need to fight the fat deposit not only on the power level.Vacuum or can massage very effective, as well as professional techniques that can be ordered from the masseur.They go to procedures in courses - from 10 to 20 sessions with a break.

High daily activity

To lose weight, you have to move.It is not necessary to deal with exercises infinitely - you can walk, run, often walk to work, shop.Active vacation is desirable lying in front of the TV.But this habit of in yourself needs to be developed.

Losing weight in the stomach and sides lasts from 2 to 6 months - for such a period you can achieve significant results.But it is important to consider that you will have to change your lifestyle.Otherwise, all kilograms and centimeters will return even faster than they left.