As it happens, when it comes to weight loss training, people usually mean exercise targeting the abdomen.It is understandable that the sagging abdomen and sides are obvious indicators of excessive weight.But don't forget that the human body is a single creature and it is impossible to burn fat locally in one place and not touch fat in another place.
When you train and reach the moment when the fat starts oxidizing, it will be even throughout the body.This means that if you train your abdominal muscles seriously, it doesn't mean you only burn fat to deposit in your stomach.The advantage is that if you know what exercises to perform precisely for your abdomen, not only driving fat but also adjusting muscles, this tone will easily remove a few centimeters from both sides of you.
How to quickly remove stomach and sides
In fact, the purpose of gyroscope training is not to burn as much fat as possible in a class, but to activate all stored energy.Energy is in the form of fat and stock only.
You need to get your muscles back to normal because they are one of the main consumers of energy.The more active they work during practice, the longer they will recover later.You will complete the training and your body will continue to use fat to recover.This is the secret to proper training.
Therefore, it is not entirely correct to recommend only one exercise for a specific problem area.Loop training will be more effective.Use more muscle, but pay more attention to the problem area.
If you are ready to work on your own, let me provide you with such training options.She is not complicated.If you need quick results, spend two weeks a day and guarantee you will lose 7-10 kg.
The main condition for obtaining results is to be trained at night (one hour after dinner) while in none.Drink only water.This is necessary so that the body continues to burn fat and does not take advantage of the energy brought by the food after training.
Complex waist
We do these exercises in the order described.For each exercise, we performed 4 sets of 12-15 replies.
Important!Rest for no more than one minute between repetitions!Rest for 3-4 minutes between exercises
Classic Attack
Perfectly load the posterior biceps of the thighs, restoring muscle sound to the legs
Stand upright, hold your back evenly, and place your hands on the belt.Go forward with your right foot, go to it, sit at a 90-degree corner, and return to the starting position.Repeat the number of each, and then repeat the same with your left foot.
There is no need to alternate with the right side first and then with your left foot - this can create a dangerous load on the spine.
If the practice looks too easy, pick up the plastic floor to improve.
Sumo style squat
Best exercises for hip training at home
As shown in the picture, spread your legs.Turn the foot so it is conveniently in a lower position.Hands are in front of you (can stretch for balance) and as deep as possible.Then, we return to its original location.
For complications, you can also use a plastic bottle, but there are already five.
News exercises
No matter how many different exercise options you know, only classic twists can make the muscles of the press.
Lie upwards.Bend the legs of your knees at an angle of 90 degrees and place your hands behind your head.The stress of the news muscles begins to tear off the shoulder blades from the floor, twisting the situation.At the top of the exercise, make a 1-2 second pause and return to its original position.
When twisting, try lifting the body due to the effort of the press muscles - without the help of twitching and hand.Do not try to touch your knees with your head while doing exercises - just tear the shoulder blades off the floor.Be sure to try a brief pause at the top of the exercise - this greatly improves its effectiveness.For more convenience, you can place your legs on the sofa so that they are parallel to the floor.
Overstretch
An essential exercise to improve posture by training the muscles of the spine.You will give a good reward for tight hips and good hip muscles.
Lying on your belly.Put your hands in front of you and straighten them.Keep your legs together.Hold your breath while as high as possible.Lying on top for 2-3 seconds.Return to exhale.
Reverse push
We will return to the muscles of the hand.Don't be afraid, you will never get big hands.Even if you want to.But to make your hands strong, but beautiful, you can do it.And we only need chairs.
Turn your back to the chair, sit down, and place your arms (holding the shoulder width) along the edge of the seat.Inspiration, start slowly down and bend your elbows.Lower the fifth point to position when the shoulders are not parallel to the floor (this is the first time doing this exercise, it is difficult to sink very low. Start with a comfortable lower depth).Keep your elbows straight and do not dilute them to the sides.Once you use only the strength of your triceps to reach the bottom, push your torso upwards, lifting yourself (by exhale) to its original position.This exercise seems simple, but you need to practice a little bit to make it really right and feel the necessary muscles work.
Exercise the "vacuum".We flatten the stomach
However, this exercise will allow you to work well on the lateral muscles of your abdomen, which is hidden under the media and cannot be seen outside.But it was her responsible for maintaining the internal organs and she did not allow them to reach out.and "vacuum" is the only exercise to train this muscle
You can vacuum not only during training, but also in any free minutes.You can sit.You can stand.But it is most convenient to lie down.
To exercise, lie on your back, bend your legs to your knees, and relax your entire body.This is the starting position.Then make a strong exhale while absorbing as much stomach as possible.After pulling the appetizer, hold it in this position and breathe a little.Perform two to three consecutive exercises.In each next training, gradually increase the time from 15 seconds to one minute.
This training will take you about 40 minutes.If you have a sports bike, treadmill or oval at home, you can do it for another 20-30 minutes.
I wish you good luck to the characters you dream of!