The stomach is the problem area, or losing weight people who want to lose weight. Belly fat to remove, Fortunately, is not difficult diet and a complex of simple exercises. You can make an endless twisting, rock press, but weight loss in the abdomen and back to lose weight fail. Proper nutrition is a huge plus to achieve the result.
Warm-up
Any time teaching, should start with a five minute warm-up. It can be rope, Hoop, running and a place to squat, bend pages, and so on. Warm up the muscles Good and the joints, get the blood flowing and the future prepare mentally for exercise.
Then move on to simple exercises, slimming belly at home. The first few weeks of trying to change the order of the exercises and do everything strictly according to instructions. If you can't make the required number of repetitions, don't worry. After two or three training you can control them.
Exercises
Teach 1: alternating leg lifts.
On the floor, which is spread on the rug or carpet. The foot lifted up, as shown in the pictures. Lower the left foot, without touching the bottom point of the floor and lift it to its original position. Then do the same with the right foot, and so on. Keep using the slimming belly 45 seconds.
Training area: the top and bottom of the abdomen.
Teach 2: twisting on the floor.
Take position 1, as shown in the above image, hands behind head, legs bent at the knees. Then start twisting alternately right and left side. The top exercises should be touching the palm to the back of the thigh. Do 20 times each direction.
Training 3: continue to burn on the sides.
The following exercises for weight loss laterally effectively well, and despite its apparent complexity of implementation, easily performed at home.
Take the first posture, the right arm bend at the elbow and stay on the right side. This requires to teach the extreme focus on the tension of the abdominal muscles and and sides. After the adoption of the correct positioning start movement of the waist up and, unfortunately, trying not to subside the abdominal at the bottom. After 20 repetitions, turn around and do the same.
Teach 4: rotations aside.
It looks like a drill press at home the classic, but the complex twists and turns at the top of the repetition and the silence of the body. Not the stomach and is associated with the upper oblique muscles — that is, those most unfortunate half. Effort to hold the frame in position, at an angle of 45°, to provide additional static load.
Take its original position, hands in front, as in the photo. Then began to turn the body to the other side, keeping the same angle to the horizon: 25 repetitions in each direction.
Teach 5: download-press feet elevated.
Here we have the practice the lower and upper part of the abdomen, with, if the destruction of fat and lose weight. Quite effective to teach, completely stripped trajectory.
So, I lift his feet to take up position 1. Hands pull and in front of him to try 30 times to touch his toes like in the picture. Everything is quite simple.
Teach 6: alternate leg lifts.
Again, there is nothing complicated in terms of execution, but the right for the first time, the number of repetition is, unfortunately, not all. Make sure that the torso and legs are in one line and don't let your butt HANG and touch the floor.
Teaching 7: the rise of the torso and legs.
This is the most difficult, but also the most effective exercise and weight loss belly sides. You can perform two types: lying on the floor, as shown in the pictures or sitting on the bench. We consider the alternative, in the home that you can do, because the trade is not at all.
Sit on the floor, as shown in the pictures. Do not help with your hands while driving, they should in vain to help keep a balance. Position hold in the Bottom of the foot weight, the heels not touching the floor.
For those Women who want to achieve the most rapid weight loss suggested to confirm after each training session as follows:
- turn on your favorite music, go to songs one after another without interruption;
- on the floor, feet shoulder width, hands on the belt (to make letter f);
- start strong alternately tilts to the left and to the right of one spiritual;
- then, without a break to rest, pressed a fist to the jaw and perform the rotational movement of the torso to the right and to the left, until the mental content, its great;
- this is a very effective exercise for weight loss the sides, you can take twenty minutes or more, when the class in 45 minutes and separately.
These simple movements can be performed after the workout and each every other day, at least 7 times a week. The basic exercises should do through the day.
We have studied the most effective slimming abdominal exercises and the ears at the waist, which you in this can be supplemented in the process of learning the service area and to gain experience.
A collection of videos of exercises
In addition, our system of exercises, there are a huge number of video trainings. I took the most optimal and effective.
The first video covers in detail our problem, a leading professional fitness family and he knows the business. For some, it may seem that he has a wide waist, but believe me, this is the one to perform completely different exercises.
The second video is less detailed, but it is also very useful if you decide to do it at home. Greatly delighted, when a girl has a good figure and stuff I clearly explain.
To confirm the results
State of exercises for slimming stomach diet and back together with give good results in the short term. However, there are some nuances that can enhance the sport and reduce the time to get the results.
- the best time for cardio workouts in the morning before Breakfast. Movements needs energy, which is taken in general daily menu. In the morning the stomach is empty our body directly and consume fat on the sides and abdomen;
- exercise for weight loss stomach should be strong, with increased heart rate. The pulse is an indirect indicator of the intensity. So, for example, women aged 30 years and heart rate at rest 65 beats per minute, the optimal heart rate for weight loss 109 beats per minute, or 18 per 10 seconds. To calculate the optimal heart rate, you can use the online calculator;
- to lose weight have to sweat. If you are not sweating, then not in vain edit, and perform exercises not that strong feeling is not;
- exercises for slimming the abdomen should be done on an empty stomach to drink, and water. Strength or general endurance training is associated with the consumption of large amounts of water, but not in this case. The water has an unpleasant gurgle in the stomach, interfere with the do not allow and they play the whole.
- skip dinner, if doing tonight. When physical activity, metabolic rate of unprecedented levels of and burn in the oven all this, which belongs in the stomach. But if the stomach is empty, consume subcutaneous fat.
Exercise and weight loss belly sides
- Proven and Classic sit-UPS. Starting position – stand with back straight, clasp hands and his belt. Feet are shoulder width apart. Crouch you need and extend your arms, when you return to the starting position. Follow the correct breathing, inhale, squat, exhale – raise. The number of repetitions to 15.
- Twisting. Starting position – lying on the floor so that it was lower back firmly pressed to her. The legs and bend your knees put your hands behind your head so that the elbows were arranged in different directions. Need, when you inhale off the floor head and shoulder, exposing the chin up, as if trying to get them in the ceiling surface. After reaching the highest point as much as possible to stretch the waist area, and stop for 5 seconds. Breathe in As you return to starting position and. Need to perform 12 repetitions. This is good to teach, to train the abdominal rectus muscles.
- Letter feet in the air. Starting position – sit on the floor and focus on the hands to make that casual. Need to raise the legs joined by unscrambling together and, draw the air with the numbers 0-9. Man should breathe slowly and deeply. 3 Repeat times, resting in between each 30 seconds.
- The Tuk-Tuk. Starting position – lie down on a hard surface, pulling the legs and arms. Raise your legs above the floor a height of 30 cm in the air and lightly hit 3-5 yards of each other. Then slowly back to the starting position. Teach 9 the Second time.
- Wheel. Starting position – lying on the floor and put your hands behind your head, clasping them to the castle. You want to raise the legs at an angle of 30°, and you can start to twist the so-called imaginary pedal. One approach takes a while. A man must do a few repetitions, pause for about 2 minutes and between.
- Teach the full with the help of pillows. Starting position – lying on the back pull your hands up. Man must pinch the foot cushion and between it drawing in the air circles, the beginning and achieve gradually a little high. In the initial position to go in reverse order, from big circles to small. A man must do at least 30 laps.
- UPS. Starting position – lying on the floor, put your hands behind your head, elbows at the same time in different directions, bend the legs and knees. Inhaling, lift your hips until a straight line with the knees. At the maximum height, to stand for a few seconds to stretch and all the muscles. After that, exhale slowly and return to starting position. Run a is repeated 3 times.
- Candle Light. Starting position – lie on your back, extend hands along a trunk. Need to put the legs were perpendicular to her on the floor and cross them in the air. Support should be at hand. After the three crossings to hold your breath at the same time, when you hold the legs wide apart. Then return to the starting position, dropping the hips first, and then the legs. Breathing should be the right leg raise, exhale and return to starting position. Beginners use very difficult, it of 5 repetitions, increasing the level of training you can increase this number to 15.
- Roly-poly. Starting position – lie on your back and place your hands along the body. Need lying position turn into sedentary, slowly leaning forward to the moment when his fingers touches the stop. In the same way, slowly, return to starting position. The legs and drive to the shoulders size is a nun. Breathing is repeated from the previous exercise is to breathe to rise and fall to breathe. News — Exercise For Weight Loss Belly Photo
- Mermaid. Starting position – lie on your back, from behind his head in his hands, bent legs and knees. You need the right foot to throw through the left and slightly raise the torso, rotate it to the right. 5 seconds to stretch the body and hold your breath. Return to starting position Then, and after 7 iterations to do the same to teach the other side.
- Gymnastic Hoop. Lessons can be purchased as the usual metal-Hoop, and hula-Hoop, on attachments with different and more weight. Weight of Rim should be approximately 1-2 kg. If it is less, then the effect will not show and if heavier, with so and the class has bruises contusions pages. When you buy a Hoop thread-phones with start, start clockwise and then. Here is a complete freedom of choice – the feet can be together or separately. Exercise with a Hoop will help to forget about such problems, like sagging skin, stretch marks, and even cellulite. Plus more and flexibility, agility, improves the functioning of the vestibular apparatus.
- The discharge of static simple to use, but not as effective. Start position – nothing. Exercises you can do even while sitting at work. Required in breathing during the stretch and all the muscles of the abdomen, pausing in this position for 10 seconds. Breathe When out and relax. After rest 30 seconds, repeat 10 times.
- Exercise, cleaning pois all extra lower part of the abdomen. Starting position – lying on his back spread wide and keep your feet heels, head, shoulders back, and were pressed tight and hands pressed against the floor tied to the back of the head. It is necessary to raise the left foot, forming a 90 degree angle, stretch the lower muscles of the abdomen attached to left and right foot. Freeze for a few seconds and slowly return to the starting position by lowering first, then the left and right foot. Teach Repeat 20 times.
Currently, the network has more than enough video book training to burn fat in the abdomen. You can safely engage them.
Always need to remember that before a set of exercises for weight loss stomach, always have to warm up to warm up muscles, if you teach separate and not included in the whole complex. When you perform the same General class warm-up full at the beginning, and there is no need to prior to his perform class stomach.
Students know the above exercises After that you can do at home without spending time and money on gyms to no avail a few weeks you will notice the first results, which are expressed in volume reduction of the waist, more toned muscles the skin and and improve your health mood.
Enjoy every day and give the other to a radiant wonderful smile and the rooms!