Slim waist, no bulging belly, flanks, as the dream of every woman and also men. At home, you can quickly achieve the desired result, if it is the case responsibly and seriously. To rethink your physical stress, and diet. With the effect he will have from the regular Training.
What kind of exercise you should do to get rid of belly fat and sides
Newcomers to the world of Fitness can not guess, what are the exercises to remove belly and flanks, it is best to apply. Simple but effective activities are divided into categories:
- Physical – to just stay home, in order to strengthen the abdominal muscles, you will help shift to burn fat and tone the muscles. They include exercises, twisting, Ironing, teaching with your own body weight. They meet in combination with a balanced diet and aerobics classes, the effect was more pronounced.
- Breathing – include the teaching body Flex or occisis, based on special breathing.
- With the application of goods – to increase lift the load by weights. They combine best with cardio onere for effective weight loss.
Physical exercises for losing weight belly and lying on their side
The most popular and simple home use than as a fat burning exercises for the stomach and to the side, lying. Here are some effective techniques and complex that you can press apply in addition to the Standard recommendations for "Download" or "mill":
- Twist – lying on your back, bend the knees, keep the feet on the ground, dramatically raising the housing and the left elbow touch the opposite knee, swap sides. The hands should be pulled behind the head. Should repeat before the appearance of burning in the muscles.
- Bicycle – burn hips, fat on the belly, "legs, ears" at the top. While he faces lying on the back with concatenated to the back of the head with the hand, in the extended state, the legs breaking, due to the rotational movements. Takes 2-5 minutes to perform.
- Broken scissors – lying on your stomach, lift the legs at a low level, to breed in Hand, beating them against each other. During the lesson, the oblique abdominal muscles, inner lower part of the hips, work the Boca cleaned.
- Ironing helps to increase the Tonus of all the muscles of the body. To do this, it is necessary to stand, leaning on the part of the Hand from the wrist to the elbow, the tips of the toes, keep the back parallel to the ground, try to pull your stomach in, so he flat, without saggings, looseness, tension. Must be allowed how much to extract.
Breathing exercises, around the waist and to the side
Applying for and breathing exercises to the belly and the sides. One distinguishes 2 types of technology. For getting a flat belly effectively body Flex, occisis. In the first variant of the technology, the supply of oxygen is in the places of fat combustion. On an empty stomach, in which particular attention exercises, breathing. Exhale here, replaced by a deep breath, then a sharp exhale of breath. The exercises during the apnea. It takes up to 10 sec. what helps chase away the fat.
Effective teaching body Flex for 15 min. last, during which effective exercises to remove belly and flanks:
- To warm up the legs shoulder-width apart, slightly bent, the body leans a little forward, the palms of the hands rest easily on the knees. Start breathing deeply, strongly displace the air until the complete liberation of the lung, nose inhale with a strong inflation of the abdomen. Exhale sharply through the mouth, vzhimat belly, stop the breath for 10 seconds. Repeat the complex.
- Deal with the feet shoulder width, macilentum knee, the palm of the hand placed just above the knee cups, do a breathing exercise. Lower the left Hand, the elbow on the left knee, the right leg lift to the side with an elongated toe, without the demolition of the foot. With the right Hand, lift the head, hold it until you feel the stretching of the muscles on the side. You will spend a cycle of 5 repetitions, change the Hand.
- Crouching on the floor, raise one leg, to another, to bend. With the right Hand, the opposite take a knee, the left Hand behind the back throw. Make a respiratory exercise, pull the left knee up to Plus up to the body retorta, felt the tension in the waist. Look back to the stretch, waist, outer side of the thigh. You spend 5 reps, swap sides.
In the case of the use of the system occisis no sharp exhalation, instead, short Dudki. The right technique: 1 deep, 3 short devdaha, take a deep breath, 3-light-post-exhalatio. Repeat performance technology, up to 30 times after meals. This technique stimulates the abdominal oblique muscles, abdominal muscles, shortened for a quarter of an hour up to 250 times. It is fat, unsightly wrinkles, get rid of helps make the stomach flat.
Exercises for weight loss belly and flanks, with a cargo
In the gym effective exercises distributed to remove belly and flanks, while the goods are:
- The exercises with the training device-rider Ryder – during the use of the Bank is to press the legs, bring the hands to the chest, which gives effective weight loss. Under the feet of the burden, which is heavy is adjustable.
- Cardiologist loads the obliques, slim the waistline, abdomen, back. Leg movements similar twistings, the movable pedals with the load and the arm.
- Bench press has a built-in charge under the feet that works the whole body. Twisting with heart-Amplitude tapping shapes the waist, cleans Boca.
- Block Trainer – presented in the Form of metal-constructions, in which a rope around Hand or arm, the weight can be adjusted. Shall examine the belly, the back, without building mass.
Charging slimming belly and flanks
If you want to lose weight, you should charge it at regular intervals (up to 4 times a week) of intensive Training, daily Training effectively. In the exercises, you can use the following exercises to remove belly and flanks can help quickly:
- Lying on your back, stretch the hands, with the palms on the floor. Slowly the feet with an extra-large heels belly, quickly straighten the leg.
- Lying on your back, bend your knees, not tear off the heels, the hands in the neck with a divorced elbow. Exhale, lift the torso to the knees, with outstretched arms next to the body, move the feet from contact with the fingers of carpet over the head. Back to the SP, lifting the legs up to a height of 20 cm, 10 seconds.
- Sitting, keep the back straight, hands on the hips, stretch your abdominal muscles, smooth lay down back with the observance of the angle of 90 degrees between the body and straight legs.
- Slight knee bend with the load, slowly sit back on an imaginary chair, the lift to stay in the Position. For the complications, you can squat on one leg, rotate the tires.