A series of effective exercises for weight loss in the stomach and side.

Losing weight for many people is a difficult task that requires extraordinary time and strong will.However, for almost all weight loss, weight loss in the stomach is the biggest difficulty.When someone manages to lose weight, fat seems to leave anywhere, but not from the side.Consider exercises that will help get rid of the stomach at home.

Is it possible to quickly eliminate the excess burden of the stomach and sides at home?

It seems that for some people that losing weight at home is an impossible task, it is necessary to attract many specialists: nutritionists, trainers, masseurs;Buy an expensive food course and training plan.In fact, if the problem does not exist in any disease, you can overcome your own weight loss just by making certain efforts and using the knowledge we will give you today.For effective weight loss at home, for the formation of narrow waist and flat stomach, the best choice is a combination of aerobic and anaerobic loads, that is, it is necessary for alternative cardio strengths and training.In addition, 1-2 times a week, it makes sense to deliberately pump the abdominal muscles.Thus, training at home with the aim of losing weight should look like this:

• Cardio training 2 times a week
• 2 times a week of power training
• 1-2 times a week pumping the press (separately or the strength and cardio training complex)

And what exactly exercises included in this type of training, and how to do it, we will explain in detail later.

Effective complex exercise exercises for weight loss and sides

Let's start by pressing the press.There are many exercises to pump the abdominal muscles.Some believe that some exercises are more effective than others, but in reality, even close and long exercises give good results if you do it regularly and observe the right techniques.

Circular training technique

Repeat 20-25 times.3-4 The approach is enough.The rise of the body lying behind (for women and men) lifting cash is an excellent exercise for the development and strengthening of the rectus press muscles.Technical Exercise:

1. We lay on your back.
2. We bent the feet on the knee and put the shoulder on the width.The feet do not need to be torn from the floor during the exercise (this often happens, because the feet functions as a counterweight and "try to help wake up"), so you can immediately fix it: slip under the sofa, ask someone to be held, etc.
3. We put our hands behind our heads or cross on the chest.If you are a newcomer, your hands can be stretched behind your head, and when you go up to the front.
4. Please note: You don't need to press your head or neck by hand.
5. The back is pressed tightly to the surface.Minimize natural deflection on the lower back.
6. Take a deep breathing and breathing with a round back lifting the body.
7. At the top, you have to exhale as much as possible, strain the press muscles and linger for 2-3 seconds.
8. After that, with inspiration, we went down and relaxed.

It is important to repeat 15-20 times, 3-4 approaches are sufficient.Of course, the muscles of the press quickly adapt to any burden, and this exercise must be done in a combination with others or replace regularly.Of course, for beginners, this exercise represents a number of difficulties, so you can replace it with some simple options.

Lifting legs lying (suitable for warm -up)

For example, turning or lifting the cash can be replaced by lifting your legs lying down.This exercise allows you to pump the lower part of the abdominis rectus muscle.All exercises by lifting the legs will always be more difficult for the press than turning or lifting the body's upper body technique:

1. We lay on your back.Extended feet.Hands along the cash.
2. When lifting his feet, very often, he tries to take back, so to minimize this phenomenon, put your hands under the buttocks and store it there during the whole exercise.
3. We took a deep breath -in and with breathing we tore the feet from the floor.
4. We lifted our feet perpendicular to the floor, holding this position for a few seconds and started slowly, feeling the muscles of the stomach, lowering our feet.
5. At a lower point, it is recommended not to touch the surface so that the load is constant.

For a beginner, such methods may seem quite complicated, so it makes sense to do one -hour lifting your feet.With breathing, lift one foot to an angle of 45-60 degrees, linger and slowly lower.When the first foot touches the floor, you can raise the second.Don't confuse this exercise by turning upside down.When lifting the feet, as we explained above, we finished the exercise in a perpendicular position to the floor.In turning upside down at the top point, it is necessary to tear the buttocks from the floor and slightly turn the lower body.

Exercise for the "Lokot-Colon" press

There are two choices for this exercise in the area of the muscle under study: muscles of rectus and tilted press.And some options with different difficulties.Technical Exercise:

1. We lay on your back.
2. We took our hands behind our heads.
3. The feet can be in one of the four positions: bent on the knee and stand on the floor or elongated to lie on the floor (light);lying on a hill (light);Or they can be held in the air (complex).
4. The purpose of this exercise is to reach the knee with an elbow.
5. We make a simultaneous two case and legs, that is, we try to connect it in the middle.
6. If we work with a straight muscle, then our job is to touch with both elbows both knees
7. Exercise for the muscles of rectus press
8. If we want to do the tilted muscles, then we must contact the opposite elbows and knees.
9. When we work on the muscles of the press and gear, it is necessary to touch the opposite elbows and knees
10. If the foot is located on the hill, then we make a twist at a larger level to move the upper part of the body, the bottom is repaired, so the exercise is light and suitable for beginners.
11. Also the light option is when you lift your feet and put it on the floor again.
12. The most difficult choice is when your feet are twisted together with the body, that is, you pull it to you, and then straighten it, but don't touch the floor with your feet.

The number of repetitions from 15 to 25, the 3-4 approach is sufficient.

Bar - classic and lateral

Bilah exercises, according to research, are one of the ten best press exercises. In addition, for the tilted abdominal muscles, it shows the most effective.There are many choices for bars.We will consider two classic species - this is a classic and lateral bar.Both of these exercises can be done in dynamics.For example, tighten your feet to the chest, raise your hands, feet, jump, and so on.

Classic bar.The blades can be done in three ways from the most difficult to the most difficult:

• In hand stretched.Starting from the stretched hands is a good choice for beginners
• On the forearm.In the bar on the elbows, a little more difficult to hold the body straight, so it is better to do the equipment in the bar in the hand that is stretched
• In the palm of the hand (chatulars of the resistant).This pose is borrowed from yoga.This is a complex option, which can not even satisfy it correctly

Technical Exercise:

1. We lay in the stomach.This is the initial position from which you should stand in a pose bar.But if it is very difficult for you, you can immediately stand in the bar from a comfortable position.
2. Legs lying straight.
3. Place your feet on socks.The closer the feet stand, the harder it is to do the exercise.
4. We rely on elbows or in your palms.
5. We took breath and squeezed with breathing to the required bar options.
6. In this position, you must stay from 20 seconds to several minutes.It all depends on your preparation.
7. It is important to monitor the body.Apart from the bar where you stand, the whole body must be one even: the stomach is tightened, the pelvis is not filled and lifted, the back is straight, the neck relax.
8. Don't forget to breathe.Breathing must be evenly distributed and calm.At least this must be fought for.

Lateral bar

This exercise can also be done:

• On the arm stretched.Side blades on the arms are stretched
• On the forearm.Side blades on the elbows

Technical Exercise:

1. Lying on the side.
2. A more complicated choice is when one foot is located on the other side, but this method may seem very difficult for a beginner, so you can put your feet nearby.
3. We rose on the elbows or in his stretched out arms, helping ourselves with the second hand.
4. Take a breath and tear from the floor with breathing.You only have to hold on to the legs (or two) and supporting hands: both cases, or pelvis, or legs should not be in contact with the floor.
5. You also need to make sure that the body is a straight line.
6. Supporting hands must be completely under the shoulder.
7. We linger in this position for the time required - also from 20 seconds to several minutes - and change the side.

The bar exercise starts to be done with a minimum time that is possible and every time they increase time, adding 5-10 seconds.So, if you do this exercise regularly, then in a month you will easily reach a few minutes.The abdominal muscles are quickly accustomed to the burden, so you need to try to enter various options for training, alternating and replace it in training, then you can achieve greater effectiveness.

Increase cardio that must be done for weight loss

Cardio training is a training complex or one exercise, which our body needs a large amount of oxygen, so that the rhythm of the heart and breathing increases.Cardio charges are very good to practice cardiovascular systems, and also effectively help lose weight.Cardio charges include:

• run
• Jump on the rope
• Cycling or bicycle sports
• Run the stairs
• Various jumps and training with leaps ("stars", girds, crying with jumps, etc.)
• Skiing
• Various Active Sports Games

At home, you can also take several types of activities and use for weight loss.

Rack

Jumping with a rope is one of the most affordable cardio types and at the same time one of the most effective.In one hour of intensive training, you can burn 600 to 1000 kcal.The number of calories burned depends on preparedness, weight, age, and several other factors.Jumping technique.This exercise is not too difficult, because maybe everything has been familiar with him since childhood.However, there is our nuance that we want to pay attention to.

1. The length of the rope must be comfortable for you, if not, successful training will not work.If you stand in the middle of the rope, then the grip must reach you to your chest.
2. We took the jumping strap, took our hands from the hips about 20 cm and began to spin.
3. Hands must participate in the work fully, and not just a brush, otherwise you will overeat very quickly.
4. We jumped on socks, not on the heel.
5. Choose shock shoes that are easy to decipher or coating shocks that absorb, and better, and that, because it will maintain the health of your joints.

If you jump regularly - every day, every day, it will be 15-20 minutes to maintain a good shape.In addition, you can experiment with various jump options.This will not only diversify training, but also make it more intense.We suggest you watch videos with different training options on the rope.

Run

Running functions as a good choice for cardio burdens, helping to involve all body muscles at work, but for one reason or another, running on the road is not possible.In this case, you can try running in a place that is easy to do at home.Running in place can be an analog running on the road or on a path, if you work at intense speed, such training has many advantages:

• No problem season and weather conditions
• No need to specifically choose and buy clothes
• Fewer opportunities to get hurt

In short, you can do anywhere and anywhere.But, of course, there is one weakness that is very unpleasant - walking in places in several aspects is less effective if you compare it by running on the road along the crossed terrain.Why?

• There is no horizontal movement
• There is no rejection of weather conditions
• There are no natural changes in the landscape (elevator, hereditary, stone surface, sand, etc.)

And for many people, this lesson will be very boring.It's hard to walk in place for 20-25 minutes.

How to solve these two problems?How do you run work in a more effective and attractive work place?You can use music or TV for disturbance, which will diversify training.You can not only watch your favorite series, but also burn 200-300 kcal per series.To make intensive training, you must replace a variety of running options: with slow speed, with maximum speed, lifting your knees high, pulling one knee to the chest, etc.Changes in constant load will not allow the body to adapt and work in savings mode.

Training on sports bicycles

Exercise bikes are present at every gym, and are also often bought for homework.First, small, you can choose a simulator even for small apartments;Second, have an affordable price.Many people who want to lose weight have questions: what is more effective - running or sports bikes.It depends on many different parameters: the initial weight of those involved, age, physical training level, simulator loading level or current conditions, intensity.But in one way or another, there is an opinion that running is far superior than burning fat on a bicycle or sports bike.If you maintain a speed of about 30 km/hour on the simulator, you can spend around 800 kcal, which can be equivalent to one hour jogging.To achieve good results in weight loss, especially when coming to the area of the stomach problem, you must be patient.It often happens that someone eats properly and regularly engaged, lose weight, but the stomach departs slowly.This is sometimes caused by the fact that visceral fat accumulates there (unlike subcutaneous, it is deeper and envelops internal organs), and is not easy to get rid of it.However, this is not impossible, even though you have to spend a little more time and effort.