The deposition of the layer of fat in the region of the hips, waist and abdomen, the problem is much more common in men and women with disturbances of the metabolism, and predisposition to being overweight. To start the fight with your excess fat on the abdomen and on the sides, in the first place, you have to start eating properly and doing a complex of fat-burning exercises, it is suitable for the "expulsion" of the extra pounds.
Therefore, it is important to understand that to lose weight in a specific part of the body, the body just can't do. Typically, the fat is going from the top to the bottom: first, the person will lose weight after the baby, and after that, it increased slowly, it will mess up your hands, abdomen, waist, hips, buttocks, and calves. It is for this reason that in order to lose your excess weight in a period, you will have to do all the exercises, the load on the entire body, and the rock press for weight loss of the stomach, and how to make it endless tilting to one side — it is a common mistake to lose weight for beginners, even if they do, these exercises will take you to tone up your muscles, which slightly grow in volume, the age a layer of fat to keep in the same place, making it so that the belly and the waist will be just more of the same. So, to clean up the deposits on the sides and on the stomach and have a complex of exercises for weight loss.
In order to lose weight is in the region of the waist, sides, and belly, you will have to train three or four times a week. A trainer for the rapid replacement of the weight, consult with you regularly to adjust the training program to gradually increase the difficulty of the exercise. Thus, the body will not become accustomed to the similar charges, which means that it does not and will not adapt themselves to the conditions and to stop the process of weight loss.
Exercises for the sides and the belly in the house
A must-have for any workout is a workout with it, is it worth to buy any of the complex exercise to lose weight how to for men and for women. This is an exercise that warms up the joints and prepare the muscles for impact loads, thereby protecting you against any possible injuries while doing exercises. Then, you can start with the exercises for the assessment of the volume on the sides and on the belly. Most of the time they will include a standard set of movements, so that you only need a mat and your own weight. Alternatively, you can purchase a large gym and a ball, and that's going to help you do the exercises for the body in the area of the press, and on each side of the preservation of the balance. Here is a great ideal
- the twist
- the strap for the elbow and hand,
- flexion of the leg,
- mahi.
Combine a number of types, each and every one of these exercise to burn fat it would be even more effective. Repeat the exercise for weight loss in the belly and on the sides you need, without any question, and the excess burden, we train a thinking, working over each muscle. About 12-15 repetitions of the exercise for 2-3 sensible approach to weight loss for women and between 18 and 20 times 3 is the right approach to lose weight for men. Vary from these numbers depending on how advanced the training, diet, and other factors of the individual.
Effective workouts for women
An effective exercise for losing weight on the belly and on the sides of the women in the house, it is a simple set of movements that you can do this with any woman, without any special preparation of the devices, and the costs of the funds. To perform this exercise program to lose weight in the stomach, and the sides may be three times a week, and if you want to, and more often. Important to give enough time for you to relax the muscles.
- Twist the upper part of the body
Lying on your back, you start all over again with the knees and rest the feet flat on the floor, gets his hands behind his head, elbows, and produce side-by-side. Designed elbows and the knees by stretching the abdominal muscles and the back. The neck and head, don't stress, and don't pull with your hands. The gaze is directed up at the ceiling. Don't forget to breath deep and steadily, the tension in the muscles of exercises for weight loss.
- Enhance entire body
Stretched out, lying down in the middle of growth we have, the hands on the back of my head. Rose slowly rolling up the lower part and the upper part of the body and, concurrently, by joining the shoulder and the knee on the weight. To return to its original position on the floor, repeating the exercise for weight loss at the sides and on the belly.
- The plank is in the hands of direct
Body is straight, and in four states it needs to maintain for as long as possible. In the pelvis, it can not lower or raise up too high, and that the head, upper back, glutes, and calves should form a straight line. The more time you hold out to this rank, the faster you burn fat. Each and every time all the time in the brace, it is to be increased to a rapid loss of weight.
- Lift your legs in the weight
When you return to the mat in a reclining position to set your hands under your buttocks, and is in no hurry to lift the leg straight out at an angle of 90 degrees. The more you repeat, the more you likely to see the results of weight loss.
- The elevation of the leg on the side
We're going the wrong way, so the walk down to the ground, and the trunk, they were on the same line. Depend upon the elbow of the other arm, we have set ourselves. Raise your foot at an angle of 90 degrees. Exercise for weight loss you need to take in a hurry, feel that the work of the stomach, your hips, your butt, and don't forget to take a deep breath. After you have 15 degrees to go to the other side and repeat the exercise in other parts of the body.
- The handle of the bridge of the foot at a right angle,
Effective in dealing with fat in the down position. Start all over again, on his knees at a right angle within the rest of your shoulders and with your feet flat on the floor, your hands are at your sides. Lift your hips and back so that your knees to your chest line, angled and straight. The most of our muscles of the abdomen and back, do 10 cycles of the breath, gently pull down on your back and repeat the exercise 3 or 4 times in order to quick weight loss.
- Pair of scissors
Put your knees bent on the side, lying flat on his back. Not in a hurry, the breath in the quiet, in the works for a number of times.
- You pull your hands to your feet
An effective exercise is for burning fat, and the hardening of the distortion of the muscles of the stomach, and explaining and talking points with a narrow waist. Lying on your back, rest the feet flat on the floor, knees bent. The hands, the body is in the ground. Alternatively, roll up one side of the body, and drawn with the right hand to the right foot and the maximum depth, and then in a straight line, drawn with the left hand, the toes of the left foot. Works on waist, back, and arms. The neck to stretch it, it is not possible. Breathing in deeply, move gently, and feel, as well as during your exercise, working the abdominal, and the muscles of the spine — a sure sign of weight loss.
Exercises-for-men -
The men of exercise for weight loss at the sides and in the belly you need to combine it with one eye on the job all of the muscle groups. The more you stretch those muscles, the faster it drains the energy of the body, and to burn the reserves of fat, including the tummy and sides. Men, like women, have no right to power, and the failure of the bad habits of the outcome, it's not worth the wait. To clean the grease on the sides and on the belly work — exercise and diet.
Repeat the exercise for weight loss men need to be between 20 and 25 times, on average, the rate of approaches, it can be 3-4, depending on the physical condition. Involved in the start of a good result after a single day, and combining training with running, riding a bike, walking with obstacles, and other types of cardio.
That is the kind of exercise that you choose to need a man to get rid of a stomach round and bulging at the sides?
- Twist-on straight, with your knees bent
Designed your elbows to bent, weight on the knees in the supine position;
- A twist on a slope
The incline bench altogether in a straight line from the body and at the expiration of the comic's elbows to the top;
- Push up from the ground with the high lift of the legs
Extensively configure the the hands on the floor, legs straight up in a chair or in bed. Do presses, inclined, straight trunk, and when assembled, it is of the utmost importance to the rapid weight loss;
- Rowing with dumbbells standing in the slope
Opening her legs a little wider in the shoulder and tuck under a flat angle. The arms with the free weights we lift from the hips to the chest, narrow grip, elbows pinned to your waist. Not in a hurry, and with care and start all over again, the elbows, so as not to pull on the muscles of the arms. Once this exercise is for your weight loss effort, belly and buttocks, do not forget about the technique of breathing;
- Stocked with free weights for the front
The starting position we will take in the foot quite, free weights, we maintain a reverse grip on the hands at the hip level, making a lunge with one foot forward to begin all over again with the foot at a right angle, the arms are stretched, we dug out the dumbbells up to the level of his eyes. We went back to the starting position, and repeat the exercise for weight loss 15 to 20 times on each leg;
- Pulling up to the top of the leg at a right angle on the bars
The rest is in the hands of the buyer, to lift the body, roll on the elevation of the lower part of the body at right angles, and working on behalf of the abdominal muscles;
- The strap is in the palm-trees, with a pulling in the knee
We make the standard toolbar to direct your hands, and alternately tighten to a chest, of each of the tribes in the weight. This weight is ideal for weight loss;
- The belt is with free weights
The Standard for the exercise of direct hands, it becomes a complicated dumbbell in your hands, you touch the palm of your hand. Don't put it in reverse on the back, and the legs rest on three points, and each do each of the elbow belt with the tension in the hands and in the media. The exercise is extremely effective for weight loss in the belly area and on the sides, and if you do it slowly and in a confident mood.
The best exercises for a beginner
How to fast for a week to lose some weight on the sides and in the tummy? The issue is particularly relevant in the summer, when the sea, the holidays are inevitably coming, and in the mouth and to the belly to firm up. For the program-a round of body fat in the belly and on the sides, it is best to get well-balanced and the mono-diet, and a complex of special physical exercises that will quickly help you to lose weight. Immediately make a reservation, which you can go about losing the weight is a few pounds more for a short time, to lose weight month this way, it is strictly prohibited.
Physical activity should not be limited to the pumping of the press, and the buttocks, and in such a short time it is better to act in a comprehensive manner. For example, in the morning, practice getting around at night, swimming in the afternoon, it's best to focus on a small 50-minute training sessions for all muscle groups, in order to disperse the heart, for the rapid burning of fat in the belly and on the sides. The main rule of this is the weight loss: there are two hours before and after your workout.
The best exercises for the beginners to return the excess to the sides, waist and stomach:
- Twist, exercise ball or mat
A classical twist, as described above, but can be changed to a rapid loss of weight in the hand, fitball. Go back to the ball, his leg bent at a right angle, the rest with two feet on the ground is the only help for this year. Hands-on with dozens of produced elbows will receive the part in the back of the head, and drawn over them, keeping the balance and feeling of the work of the abdominal muscles;
- The Year Of Small
We are in the position of the "Little" in your arms, straight and bent at a right angle to the leg. The head is not raised above the body. From the knee up to the shoulder and the body should be in one line. And then, we are to lift each foot on the body;and
- The belt is a jump-integer,
We have the bar in the direct hands grab it under first one foot, then the other, we have straight leg, in a completely straight line, you jump up with your hands in the air, once again, lean, straighten out one leg, making for the bar. Did the efficient to exercise for weight loss in the belly and on the side of it 10 times for each leg;
- Stocked with all the dumbbell presses on to the top
Of the foot, precisely we got up the hand with the dumbbell up to the level of the temples, elbows, zipped. Make a lunge forward and press the dumbbell in your straight hands above your head. We are in a unique position, to start all over again at the elbows, and do a lunge on the other leg, lifting the dumbbells up. So is the weight loss and the concentration in the muscle of the stomach, the exercise of trying to do it without hassle;
- A Lateral brace is to lift the free hand to the top of
Go to one side, and the top of the leg stretched to the core, we made it to the bar on the side, with a focus on the line of the elbow, and one leg. His free hand raised straight up, holding the bar tensing their muscles, the abdominal oblique, and squeezing his waist, so that it does not bend. Breathe smoothly and hold for 20 seconds, and then switch to the other side and the effort on the other side of the trunk, the strap, it is a diet side;
- Strap in, it's up to the Mahi-ft-side
Become common for the bar, and with the support of the bent or folded at a right angle with your elbows. Alternatively, lift each leg to put on the side and, once again, to make sure the bar code. All work on the top of the muscle is to pull the top of the belly and the hips.
How do you remove the fat after giving birth
How do you remove the fat from the tummy and sides after giving birth? Above all else, the young mother should pay attention to the health and your mood — good food, sleep, and courage, are the first participants in a fast weight-loss after child birth. But this is rounded, the mouth and the stomach, the young mothers, they do not resolve, here, effective, are necessary exercises, for the girls, after giving birth to weight-loss and muscle toning.
It is believed to work out with your doctor's approval, you can start with just about a month after the natural process of birth, whether the mother before birth has led to the enough for an active life-style. To clean the stomach, the mouth, the less of a piece of furniture that moms will be able to start after a month and a half after giving birth. Undergoing a c-section you have to wait until the first of the year weight loss of approximately 2.5 months after the surgery.
The "vacuum" in the very early phases, you need to do it lie on your back on a firm surface, preferably in the morning on an empty stomach, before your first glass of water. To do this, the "Vacuum" correctly, it is necessary to bend the knees, and a thin, hand-in-hand. Then, you need to take a deep breath, and as a maximum, and exhale all the air pent up in the abdominal cavity, tensioning the muscles in the stomach at the time of the arrest of the exhaust. On a deep exhalation, the thorax should be made public, and the stomach, as if to catch up with her. Take your time, pay attention to all the muscles of the stomach, when the voltage of the device. Repeat the exercise you will need a 10-to 15-fold. The deeper and longer you will be on the move, the young mother will be able to lose the weight.
One of the most active of the set of exercises for weight loss after delivery you must assign the same drive, fit and all the other women in order to reduce the amount of fat in the belly and on the sides:
- twisting on the ground
- lift the hips, lying down;
- the lifts directly to the legs and his upper back.
- the lifts directly to your legs, lying on the side;
- all kinds of belts;
- squats on the wall.
Don't forget about the art of breath when the exhalation need to get the maximum stretch to the muscles of the lower abdomen, upper thighs, lower back, and the first results of weight loss, necessarily, get to know it.