Exercise for weight loss belly and sides: which complex to choose women and men

Please note that effective exercise for weight loss belly and sides can be profitable, if you keep the unhealthy habits. If after class to go to party and dance until the morning, abuse of cigarettes and fussing around with the wine, the harmony will not succeed. When deciding on such a drastic change in your life, keep in mind that you have to change a lot. So it is better to measure and calculate the forces.

  1. Nursing mothers should not quit nursing for weight loss. The body itself will come in norm in the course of the year. Permitted only easy, as simple exercises and then only after some time after birth, in the absence of a caesarean and stitches on the perineum.
  2. Quit Smoking.
  3. At the time of the diet abstain from alcohol.
  4. Antibiotics and hormones should not take.
  5. In sedentary work every hour and start with a small workout for the somnum muscles.
  6. Go in the evening walk in the fresh air as long as possible.
  7. In parallel, to engage mobile available sports. It can be swimming, horse riding, Cycling.
  8. Get enough sleep.
  9. Try the most part of the day to be cheerful, good mood.
  10. Do not sit on diets: during weight loss diet should be balanced.
  11. Limit consumption of fried, marinated, salted, smoked, fast food, soft drinks, candy, flour.
  12. Xerophagy, meager Breakfast, snacks on the run, a hearty dinner is prohibited.
  13. Professional massage designed specifically for slimming the abdomen and back, improve the end results. In salons, you can offer different types: vacuum, spot (an alternative to acupuncture), water.
  14. Daily drink a lot of water. Liters of 1.5-2.

If you follow these recommendations, breathing and physical exercises for slimming the abdomen and back, will give you the expected results.

You will have to give up a lot of night gatherings at the computer, working late, partying every day, favorite pizza and coca cola for a month or two for all this to be forgotten. This requires the will and a great desire to become slim and beautiful. If you are sure that you will succeed, do not rush immediately to work. First you need to see a physician to identify contraindications.

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Contraindications

Contraindications

To set of exercises for weight loss belly and sides had the benefit, do not cause irreparable damage, you need to be absolutely sure that you can perform. This is a sore point for many who wish to lose excess.

The proposed classes has a powerful influence on a large part of the human body not only outside, but inside. Here are included the muscles and the organs of the abdomen and back. According to it, any problems with the spine or the stomach — the first alarm that you these classes is contraindicated.

As a huge physical effort is prohibited in the following diseases:

  • dysbiosis;
  • gastritis;
  • colitis;
  • hernia;
  • cholelithiasis;
  • pancreatitis;
  • osteochondrosis;
  • poisoning;
  • any pain in the abdomen, stomach, spine;
  • ulcers;
  • discomfort in the back, the neck;
  • diseases of the spine;
  • implants in the body;
  • recent abdominal surgery;
  • diabetes mellitus;
  • pregnancy;
  • the first six months after delivery;
  • a sore heart.

If you have such health problems, and even the most effective exercise for weight loss stomach will result in harm, not bringing any result. No need to think that everything will be okay and will be okay. Contraindications, it should be taken seriously.

If you are not sure, it is better to rule out doubts about the fitness trainer or from your doctor. But without their permission to take such a step impossible. So, if health still allows, it will be good to start to go to the sporting goods store for equipment.

In the consolation. Do not worry if you are exercise for weight loss belly and sides is contraindicated for you. tractare, the underlying disease, and all will become possible.

Inventory

For regular and efficient performance of exercises for slimming the abdomen at home, you need some sports equipment. It is not necessary, as it is possible, in extreme cases, to do without it. But, if the goal is to lose weight and for a short time, it is better to splurge and buy something. It is a choice of classes, will enable you to engage a larger number of muscles and make the whole complex more efficient. to train

  • Simulators

Today to buy a house trainer is possible. It is expensive, but worth it because it enables in a short period of time to achieve results, which not everyone receives in the fitness gym. They are different: exercise bike, stepper, elliptical trainer, treadmill, rider, power station, etc. To fix the sides will fit all. So exercise for weight loss in the stomach area, it is better to start with a simulator.

  • Weights

In every gymnastic complex for hair loss, you should include exercises with weights, as they train and strengthen abdominal muscles. Namely, it is the foundation of a beautiful, flat belly for men and women. They have different weight category, which everyone must choose in accordance with their physical characteristics. And remember: the goal of these exercises — not vymatyvanie forces, and weight loss. Therefore, the desire to maximize the results of the first approach for the weights can result in breakdown.

  • Hoop (hula Hoop)

The process of slimming in the waist will go a lot faster if the complex is to include torsion of the Hoop. It is worth mentioning: the conventional plastic hula Hoop here is not productive. Buy iron or filler inside. They carved a beautiful image. Men these simple exercises for weight loss belly and sides is not necessary, although it will not be superfluous. The Hoop — one of the most effective correctors of the problematic parts of the body. He perfectly restores breathing, stimulates the process of fat burning.

  • Jump rope

I don't think that the rope is only required to exercise for the muscles of the legs and buttocks . If every day to jump on it at least for 15 minutes, the process of reducing the weight of the sides will go much more intense. It is worth to miss such a chance?

In addition, exercises for fast weight loss belly and sides may require such simple devices as a Mat (it will be in every apartment), ball, bench or fitness ball. It is already depending on the item that you choose. Haven't found the right product — use your imagination and replace it with something else that is always at hand. Much more important is the inventory to find the right exercises that will allow you to achieve the goal.

Useful information. If you want to lose weight in the stomach and sides, you can go, and you can buy a treadmill with a speed of 10 km/h.

A set of exercises

How to choose the right home exercises for weight loss belly and sides of their performance numquam exhausti satis est, bring joy, and even tere figure in the right direction?

First, to try to advance to understand, allow your physical form to do them daily many times. Secondly, despite the fact that they were developed specifically for the problem areas of your body. And, third, for men and women are different — keep this in mind. Complex

For women

This is the best exercise for weight loss belly and sides for women. Their goal is burning fat on the sides, a flat stomach and a wasp waist.

  • Breathing exercise

So, if the complex begins with breathing exercises. This is the easiest exercise for weight loss stomach, which can make even the most lazy. Lie on your back, completely relax. Bent knees, make the most of a deep breath, at the same time inflating the stomach. A sharp exhale pull the abdomen, greatly straining the muscles.

  • Vertical scissors

A great exercise for weight loss the lower abdomen in women. Lie on the floor, put your hands under the buttocks, press your lower back on the floor. Raise your legs in a 90° angle, slowly lower right hand down the left to leave the original position. To return right-side up, repeat with the left. To do 20 repetitions. Stand, to perform a series of 10 salit of both feet.

  • Twisting

This exercise can be used for weight loss the upper part of the stomach, as it strengthens the abdominals. Lie down on a flat surface back. Bend the legs at 90° angle, to press the feet on the floor. The hands between the legs. Slightly lift the upper part of the torso, reducing abdominal muscles. When lifting hands. Hold for 3 seconds to return.

  • Broken scissors

Lie on your back. To lift the low legs to part them to the side and knock the weight into each other.

  • Hula Hoop

Perhaps, for women there are no better exercises for weight loss belly and waist of classes with hula-hoops, which in a very short time you will paint a beautiful, slim silhouette of your figure.

  • Squats with weights

Any squats always are very effective exercises, slimming abdomen and sides. And if they are a little harder, picking up of dumbbells (choose weight based on your physical abilities) — the result will be several times better.

  • Birch

Lie on your back, straighten the legs, hands besides the body, palms — on the floor. Virus as is possible, abdominal muscles, increase of breath. The raising of the feet under the angle of 90° in relation to the body, to stay on for 10 seconds. To raise of lower back and pelvis, palms pressed on the floor. Clutching the ribs support the body. The floor must remain on the head, neck, shoulder joints. To dwell for 1-2 minutes, gradually back. Head off the floor impossible. The feet during the exercise must always be kept straight with the toes can stretch up, breathe evenly and calmly. birch Exercise with load

As the cargo, let it be a cushion. Lie on your back, hold down the "wedge" between the legs. To raise the feet for a low pillow fell. Draw more circles with the feet (to start big, finish small). Exercise works, while the press will start to hurt.

  • Hand

Take the accent, as well as if you are going to do push-UPS: place palms under your shoulders, fingers to rest on the floor. Now a little change of position, instead of the palms for emphasis on the use of the forearm. Pull the body as a string. Hold for one minute.

  • The little mermaid

Lie on your side, both hands to remove the head. To connect feet together, to try to pull them from the floor to the maximum height. These 10 exercises in a few months will make any female figure just irresistible: no deflectens on the sides — just carved a waist and a flat stomach.

For men

The following set of exercises designed for fast weight loss belly and sides, to strengthen the press for men. They do not focus on the wasp waist and the abdomen drawn in, as women. They will make awesome cubes, are known for the beautiful male body.

  • Climbers

Take the accent, as well as if you are going to do push-UPS: place palms under your shoulders, fingers to rest on the floor. To tear on the right leg, bent at the knee. Pull up the chest, return to the starting position. To do the same with the left leg. It is very important not to bend down at the waist and raise buttocks up. Repeat 20 times, to perform a series of 10 salit of both feet. As exercise for weight loss the lower abdomen is very good for the men, forming a beautiful press and t.n e. "cubes".

  • Press the swing
This is the best exercise for weight loss belly men. It restores the firmness and elasticity of skin, removes subcutaneous fat, improves blood circulation. It is recommended to run twice a day for 15 times. Keep in mind one feature classes: legs, need to fix some small height above sea level. For example, to put them on a low stool. The hands are put behind your head and keep your back straight, breathing should be smooth. At first it is difficult to perform the exercise non-stop. Each time, it is desirable to increase the pace.
  • Squats
Squats support tone the buttocks and abdominal muscles. Here's what you need to consider the following warning: you need to sit down with the maximum attention of the whole foot, thus seriously straining the muscles. In one run it is recommended to do at least 30 squats, perform the exercise twice a day. Squats for weight loss belly and sides can be performed in different ways: with weights, lunges legs or trunk bending in different directions (twisting of the elements).
  • Clamshell
Lie on your back, and simultaneously lift your arms and legs. Try to connect your fingers and toes. This exercise is excellent trains the lower and upper abs. The implementation must be very fast, the amount is from 20 to 30 times. Double twisting

Very effective exercises for the abdomen in men. In the direction of burning fat from the sides and the strengthening of the press. Lie on the floor, knees slightly bent, put your hands behind your head. Raise your head and legs at the same time, so that they are met. To return to the starting position. Norm 1 approach 30 times.

These 5 exercises are effective if applied to their implementation effort. Men can always finish and of others that they like. However, you need to distribute the load so as not to exhaust yourself physically.

These exercises to perform better each day, but if the fatigue is great, maybe in the first week of weight loss to engage in a day. This rule works for men and women.

17.08.2018