The best exercises for losing weight and sides

We bring to your attention an article that examines exercises for weight loss of the abdomen and sides.You will learn how physical exercises contribute to the process of losing weight and what are they better than diet or starvation.Read how to take the choice of exercises and what personal features to take into account.And also get acquainted with some basic and effective exercises that can easily perform at home on your own.

How exercises contribute to weight loss

Exercise play an important role in the fight against excess weight and obesity for the following reasons:

• Physical activity contributes to the active burning of energy, which is formed from fat deposits.And this leads to mobilization of fat and a decrease in its amount in the body.

• When a person sits on a low -calorie diet, the body, in order to maintain energy reserves, includes a protective physiological reaction that blocks weight loss, especially if the diet is too exhausting and a person sits on it for a long time.With physical activity, this does not happen, and the weight is lost much faster and more efficiently.

• Physical activity stimulates the sympathetic parts of the nervous system and increase the rate of metabolism.In this case, the amount of energy consumed by the body is consumed, and this leads to weight loss.
• It is also worth noting thatRegular loads improve the physical and psycho -emotional mood, make a person active and vigorous, and life is much more interesting and brighter.

How to choose the best exercises for yourself

To choose the exercises suitable for themselves, experts recommend taking into account the following features:

• If you want a thin waist, you should refuse tilts with additional load.This exercise contributes to the intensive growth of the oblique and lateral muscles of the press, so the waist will increase in size over time.Such exercises are rather suitable for guys who want to increase their body proportions than for girls.

• Council classes are considered effectiveIn the struggle with excessive fat in the abdomen, but there is a danger that you should not forget about: constant classes with a hoop provoke an omission of the pelvic organs.
• If you decide to perform turns to the sides with additional weighting, you cannot make sudden movements in the process of performing the exercise.

• Circles with excess kilograms on the stomach and sides will help cardio load.Such exercises enhance metabolism, and this contributes to the intensive burning of fat deposits.It is also worth giving preference to interval loads.
• It is also recommended to combine physical exercises with additional loads.
• In the process, it is necessary to control the load on the oblique muscles of the press, it should not be excessive.

The best exercises

There are various sets of exercises that allow you to make the waist thin and beautiful.

Twisting

The most famous can rightfully be called twisting on the press.

• To perform it, you need to lie on a flat surface or rug and bend your legs in your knees (the feet should be located on the floor).
• Bring your hands behind your head, take a deep breath, tear off the body from the floor and pull it to your feet.
• Then exhale and sink back to its original position.
• It is recommended to do 10 repetitions of 2-3 approaches.

Reverse twisting

• To do this, lie on your back, bend your knees, and put the feet on the floor.
• Hands place along the body.
• Now it is necessary to raise the legs in such a way that the hips eventually sit perpendicular to the floor, and the knees move towards the chest.
• When you tear off the legs from the floor, you need to exhale, and when the legs are placed on the floor, inhale.
• It is recommended to do 10 repetitions 3 approaches.

Oblique twisting

• It is necessary to lie on an even surface, put your hands behind your head, and bend your legs in your knees so that the feet do not touch the floor.
• Now you need to raise the case, stretch to the left knee with the right elbow.The left side of the body should remain on the floor.
• Repeat the movement on the contrary: reach the right knee with the left elbow so that the right side of the body remains on the floor.
• In one approach, you need to make at least 15 repetitions.

Planck

This, at first glance, is a simple exercise aimed at the work of the muscles of the press, hips and lower back.

• Take the position on the floor so that the elbows, knees and fingers rest on the floor.
• The neck and spine should be built in one line, and the gaze is directed forward.
• Then it is necessary to tear off the knees from the floor and be in this position for 30 minutes.It is important that the breath is ordinary.
• After that, you can go to the position of the side bar and perform the exercise on each side of 30 seconds.
• Take the position again so that the feet and palms rest on the floor.
• Move the center severity to the right side of the body.The right hand should be bent at right angles.
• Put your left leg on the right, holding your legs straight, raise your hips.

• In this position you need to be 30 seconds.In the future, you can fulfill the plan for 1-2 minutes.
• Repeat the exercise for the other side.

Lunges with corps turns

This exercise is perfect for beginners.

• Take a step forward with his left foot and bend it in the knee.This will make the stretch of the muscles of the right thigh.
• Extend your hands in front of you so that they settled in parallel to the floor.
• After the warm -up, again take a step forward with his left foot and sit on an imaginary chair.The right leg should remain behind, and the toe touch the earth.By doing so, first you can leave the back straight, and then make turns with the body.
• Make such an attack with another foot.
• You can repeat movements 15 times.

Slopes in different directions

• In order to perform the exercise, you need to become straight and put your legs together.
• Raise your hands up and fold them above your head.
• Tilt the body to the left as much as possible and hold this position for 15 seconds.You must feel stretching in the right side of the body.
• Return to the initial position.
• Repeat the exercises, tilting the body to the right.
• In the future, you can increase the time and keep the position of 30, 45 and 60 seconds.

During the training, you can do another interesting exercise that perfectly strengthens the abdominal muscles.

• To execute you need to become on all fours.

• Relax the press and take a deep breath.
• Exhale and, exhaling, strain and tightly draw the stomach.
• In this position, you need to hold the stomach for at least 15 seconds.

Tips for better efficiency

In order for training to be effective, it is necessary to adhere to the following recommendations:

• It is necessary to gradually increase the intensity of physical exertion.In the presence of regular classes, the body not only adapts to the load, but also becomes more resilient.Therefore, it is recommended to include running, cycling or power loads at least once a week.This will help even more effectively burn excess calories and improve metabolism.

• Give preference to classes in the fresh air.This contributes not only to weight loss, but also to healing the body as a whole.
• It is important to plan classes.This will allow you to prepare in advance and start exercises in time.After all, for this it is necessary to decide on clothes, shoes and stock up on water.Many use appropriate music for training, which is also better to prepare in advance.
• Enforce role in losing weight has nutritionTherefore, it also needs to be adjusted.For example, experts recommend introducing more vegetables into their diet, including a croak, which allows the body to recover faster after exhausting training, and bitter chocolate.It is also important to drink enough clean water (at least 2 liters per day).

• Do not neglect the scum.Before the main training, it is necessary to warm up the muscles.This will minimize the crepature and possible injury of tissues.And after class, it is recommended to make muscle stretch marks.
• Do not be distracted by conversations during this period.It is important to concentrate in the classroom, make them correctly and with maximum return.This is especially true if you are engaged in a group of like -minded people.
• It is important not only to adjust the diet, but also to secure a normal vacation and sleep, during which the body will be able to relax and recover.

• If it is difficult for you to choose exercises yourself, it is better to seek help from a coachwho can offer a suitable and effective complex, taking into account your features and wishes.And the most important thing is constancy.It is better to devote 20 minutes a day to exercises than not to do anything.This is the most difficult, especially at the beginning of the way, when a person is faced with unpleasant sensations after classes and fatigue.

How fast and how much you can lose weight

It is very difficult to talk about specific numbers, because the result depends on the choice of physical exercises, frequency and intensity of training, as well as on the lifestyle that you will lead during this period.Alsoindividual characteristics of the body cannot be excluded.

Exactly one thing: if the training is constant and intense, the changes will be noticeable in a week: the well -being, the state of the muscles of the body and the body as a whole will improve.In this way, you can lose up to 4 kg per month, which means that the waist and sides will become less.

Pay attention!The main thing is desire and constancy.And to make the result even more effective, you can walk and focus on cardio load.