Effective exercises for weight loss and pages

Very often a problem area in humans has an upper body.The body is simply arranged in this way and therefore collects subcutaneous fat in this area.Only people who exercise professionally and support the right nutrition can boast of small fat.But ordinary people can also bring themselves into a similar form and effective physical exercises for losing weight and carry out the sides.Then the press cubes do not hide under a layer of fat.

It is not enough to only get involved in physical exertion, so that different press cubes occur on the stomach.You still have to change your diet and choose a healthy diet.It is necessary to contain great patience because the fat can accumulate in the body for years, and therefore all of this will not disappear in a week.You need months of intensive trainingfor which you have to prepare morally.

The secret of success are regular classes, principles of the right nutrition and an integrated training approach.So you can in a few monthsGet a embossed stomach.The exercises should always start with warm-up and cardio loads and after moving to stretching and electricity complexes.Special exercises for the sides and the stomach will help normalize the metabolism of adipose tissue and then strengthen the necessary muscles.

During the weight loss from the sides and the stomach, no stinging diets do not have to torture themselves.You only have to limit the use of salt, fatty acids, spices as well as fast food and carbonated drinks.It is worth excluding all flour and smoking from your diet.

If you remove salt and sugar from your daily diet, the metabolism largely improves.The body receives carbohydrates from vegetables and fruit that are much more useful than baking food and various chemistry.And you definitely have to get rid of as bad habits as smoking and drinking alcoholic beverages.

The diet mustconsist of natural products that contain the following components:

1. Proteins that are converted into muscles.
2. Carbohydrates that largely increase the energy of the human body and thus necessary for intensive training.
3. If it is very difficult to do without fats, you must use useful omega-6 and omega-3, which are contained in large quantities in low-fat meat or fish.

It is necessary to include such products in the foodthat you are effectively fighting with excess fat:

• Ginger;
• green tea;
• Pineapple juice or entire pineapple;
• Grapefruit or juice from this delicacy.

In order to achieve ideal presses on the stomach, you also need to use some sports gods in the form of fat burners.Such a medication is not regarded as anabolic or steroid.It will not affect the hormonal background, but only accelerate the metabolism.

Preparation for the course

Many people who want to lose weight make common mistakes:

1. Perform exercises with dumbbells and lean aside.Thus, a harmonious waist cannot be achieved in any way, since in this area the muscles only increase and the waist will acquire an even uglier form.
2. Performing exercises with weights, and the waist only becomes wider.
3. Some use Hula hup and think that it will soon be overweight.However, such an exercise is very dangerous because internal organs can fall in the abdominal cavity.

In order to get rid of the fat layer, it is necessary to carry out cardio exercises so that you should not only get involved with strength classes.

Many beginners want to get rid of their belly and therefore intensively pump the press.However, you cannot remove the problem on site and only do one exercise.It is necessary to approach training comprehensively to eliminate the sides and the stomach.

The meaning should be recognizedAerobic training in which it will be necessary to work intensively and breathe deeply.The impulse accelerates, the number of heart contractions increases, the pressure increases and the body temperature with some aerobic exercises:

• running;
• Bathe;
• Sport on a rope;
• Dance;
• Bicycle.

Thanks to such training, the mechanism that burns excess fat begins, and therefore the Cardio shop in combination with aerobic exercises should take about 30 minutes or a little more.Only in this case will you startThe necessary processes that help to eliminate problems with stomach and pages.And the fat burner process will not stop after the end of the training and will continue a few hours later.

To achieve optimal indicators, you have to get involved in one day and combine cardio loads with different strength exercises for the necessary muscle groups.Before training, you should definitely knead a few minutes.

A number of exercises for losing weight and pages

All exercises must be carried out in 4-5 approaches from 10 to 15 repetitions.Don't do everything in a training session because it is harmful to the muscles.As a result, the whole body will be very sick the next day, and some will therefore no longer want to do sports in the future.The exaggerated person harms the body strongly and therefore does not achieve such a negative effect.

Take a dayOnly three or four exercises that concentrate the effects on all parts of the press.

Effective training at home

1. Lift your legs on the side.It is necessary to lie on the left and then to lift on the right leg without bending.The height should be as possible.And why must it be necessary to either put the leg in front of the left foot and then behind it.On each side, this exercise should be repeated 20 or 30 times.
2. Bicycle.Everyone knows such a simple exercise because it is quite common and effective.This allows you to lose weight and get out of the abdomen and sides of excess fat.We lie on our back and then we start bending one or the second leg and pulling it into the stomach.The open leg should be kept from the floor in an increased position at a height of a few centimeters.
3. Blow up and withdraw the abdomen.When you run this exercise, try to burden your muscles as far as possible.Breathe deep air and increase both legs and stop them without bending your knees as much time as possible from the floor.In order to complicate the exercise, you can "scissue" with alternating legs at the same time.The number of approaches depends on the physical skills of a person.
4. Planck.This is a fairly effective exercise that can strengthen the back, the chest, buttocks and the stomach.Excess subcutaneous fat is also burned very actively.First we lie down and rest on the forearms and fingers.We climb our socks and keep our back absolutely straight.We put a strain on the muscles of the abdomen and direct your eyes to the floor.The buttocks should not stretch out and make the lower back.In this position you have to linger as long as possible.
5. Rowing.We sit on the floor or a training carpet and then lift our legs that are bent on the knees, and at the same time we stretch to you with straight hands.After we returned to the starting position.This movement should remind the verses.Repeat this movement must be 10-15 times.
6. Mill.This is also a very effective exercise that contributes to removing fat from the sides and belly.We put our shoulder apart and then try to reach for the toes of the right leg with the fingers of the left hand, and then on the contrary.This exercise can strengthen the page press and reduce the layer of fat on the waist.
7. Scissors.This movement is interesting in that it can also happen on television.First lie on your back, lift your legs and alternately start your feet in a row.This is required about 10 minutes.The practice time increases daily when experience is set.
8. Scissors broken.We lie on our stomach.We lift our legs low and spread them slightly on the sides and punch them against each other.
9. Squat.With the help of this exercise, not only the buttocks, but also the muscles of the press are trained.It is advisable to do squats with dumbbells.You can use thick books or bring water to bottles.

All of these exercises can be combined with massage, correct nutrition and wraps with sound, honey or healing mud.In this case, the results are achieved in a shorter time.

Charge for harmony

You can get rid of excess fat and sides thanks to not only intensive training, but also of daily exercises.In combination with performance loads, this is twice effective for losing weight.The gymnastics comprises such exercises that largely train sides and stomach.

1. Place on your back, hard your hands, with your palms, and take a hiding place in the ground.Try slowly to get your stomach with your feet and then smooth your legs.
2. Lie on your back, bend your knees, don't tear your heels away from the ground.The hands should be on the back of the head, the elbows are divorced to the sides.Breathe out your upper body on your knees and put them on with your arms stretched out on your body, move your legs until your finger touch the carpet over your head.Return to the starting position, increase your legs for a few centimeters and hold them for 10 seconds.
3. Set so that the back is absolutely even.The hands are on the hips.Detire the press and then try to resale and follow the angle of 90 degrees between body and straight legs.
4. Perform squats with a load.Go back slowly as if you want to sit on an imaginary chair.Hold in this position and then set it up.To make the exercise difficult, you can stand all of this on one leg and turn a tire.However, if you are not sure whether you can finish complications, then do not experiment.

Contraindications for loads

Under all conditions, you cannot get involved with pregnant women and young mothers.During pregnancy, all exercises can increase the tone of the uterus, and this will damage the child.If there is a desire to make physical efforts, it is better to go to yoga or special exercises for stretching, which improves flexibility.Women who have recently born will be desirable to gradually return to physical exertion.Large loads can very much affect health.This applies in particular if a woman was not involved in sporting activities before pregnancy.

If there were injuries, the physical exertion is only permitted under the supervision of a doctor.First you have to visit the advice and ask all the necessary questions about physical exertion.

If you observe all the above recommendations, you can significantly improve your appearance in a few months.It is necessary to create a real nutrition mode.This is the only way to remain the beautiful look for many years.

In addition, you can visit fitness centers, aquaerobics, physical education, where you have variants of the load.But the above -mentioned complex and without this helps to get in shape.