What spoils the figure of a woman?First of all, thick hips and waist.Their imperfection immediately creates a negative impression of the whole figure.I think that many girls are puzzled by the question of how to lose weight at home quickly and effectively, especially to remove this hated belly and sides that spoil the appearance.In today's article, we will just talk about this pressing topic, namely the most effective exercises for losing weight and sides at home for women, thanks to which you can soon not be shy about your naked body.To achieve the goal, it will be necessary to do simple exercises and charging for weight loss of the abdomen and sides at home, but about everything in order.
What to do to lose weight
There are many opportunities, methods and exercises, how to get rid of this “heavy burden” and change for the better.First you need to choose not only a number of exercises that provide physical activity, but also make a daily nutrition menu.In this article, we will learn how to deal with the deposition of fat cells on the waist and hips, to breathe correctly to throw off the weight and gain beautiful forms, the frequency of physical effort and a useful diet - a daily menu, so that the figure as a whole is in tone and acquires a beautiful elegant line.So, all about exercises for losing weight and sides at home for women.
Effective exercises for losing weight and sides at home for women
Some ladies and young ladies do not know what means to apply so that the waist and hips become beautiful and elegant.There are many ways to get rid of this drawback, but how to choose the right methods that can really provide the necessary assistance and achieve a positive result?
Some young ladies turn to the services of a special instructor coach, but not everyone has health, time and money for visiting clubs.Therefore, trainers - instructors, specialists in a beautiful and healthy figure, have developed a number of certain weight loss exercises that can be performed at home to tighten and strengthen the muscles of the body.
Exercises, using physical efforts, are able to strengthen the muscles of the middle part of the body and the “fifth” point, remove fat from the waist and hips.These are, first of all, exercises for strengthening and forming the press line: Standard pose Planks, various species twisting, easy running, exercises imitating bicycle ride, exercises repeating movement scissors, Active swing every foot And their simultaneous lift with the tension of all the muscles of the body.We will talk in more detail about each of these exercises below.
Unique special proper breathing includes breathing exercises Bodyflex.This special technique can not only balance the breath, but also refresh the entire blood flow of the body, fill the main respiratory system - lungs with fresh air esters, oxygen, but also really lose weight.
Exercises using various cargoes With various weight mass, they also contribute to strengthening the abdominal muscles and hips and destroy the fat layer in these parts of the body.
Important!No need to study in a stuffy room!This deprives the body of forces and threatens with dehydration.It is best to train in the early morning hours when the air is still cool and fresh. Maybe late in the evening in the fresh air or with open windows!
Charging for losing weight and sides at home
Positive physical actions in the form of exercises most often need to be performed in a lying position, based on the floor.Here are the best ways to drive fat from the figure:
- Popular Twisting It is performed in a lying position, press the shovels to the floor, the legs bent in the knees slightly touch it, actively and sharply lift the body of the body above the floor, try to touch the hands of the opposite knee with your elbow.With your left elbow, touch your right knee cup, with your right elbow, try to sharply touch your left knee.Keep your palms for the back of the head.These physical actions can be performed many times;
- Bike- easily and quickly burns a fat from the sides, removes Galife and the ears from the hips.Lean your back against the floor, hold your hands together in the back of the head, with your feet bent at your knees, make rotational movements alternately for each, simulating a bicycle;
- Scissors - They force the press to work, all its muscles, the inner and outer part of the hips, contribute to their strengthening and give a slender look.Physical actions must be performed lying on the stomach, their essence is to simultaneously raise straight legs low above the floor and hit them against each other.This exercise gives a positive effect if it is performed in a lying position on the back;
- Popular Planck - It has a beneficial effect on all muscles of the body, forces them to work and tone.Perform the “bar” by lying down in parallel to the floor, leaning on part of the “elbow-coat”, to pull the fingers, the stomach so that it tenses, hold the back straight so that the torso does not bend, parallel to the floor.It is necessary to keep this pose how much physical strength is enough;
- A great way to strengthen the press - Simultaneous lift of the legs Above the floor At an angle of 30 degrees.Touch your back to the floor, calmly stretch your hands along, tighten your body and stretch it into a string, and very slowly lift your extended legs up to a corner of 30 degrees.The exercise gives strong tension to the rectus and oblique muscles of the abdomen, helps to strengthen them;
- The exercise familiar to everyone - Alternate swings every foot.Machs with every foot to maintain balance with your hands for any available vertical support.The exercise accelerates blood throughout the body, makes the joints flexible and “shakes” all muscle tissue;
- Great exercise of fashion models - Deep squats On an imaginary chair.
You need to sit down so low, as if you are sitting on a real chair.The exercise actively trains the abdominal press, strengthens the buttocks, hips outside and inside, strengthens the legs well; - A magnificent way to make a waist slimmer - twist daily Hula-hup or hoop.It is best to take a metal hoop or hoop, weighed with spikes and additional weights.Thus, the muscle tissue of the waist is subjected to powerful mechanical effects from the outside, which contributes to the formation of a beautiful waist line.A hoop, if desired, you can twist on the hips.Which also gives a positive effect.With such mechanical effects on muscle tissue, fat cells seem to “break” about each other and disappear forever;
- Running - The best way to make the figure is slim and remove all the excess.Running trains not only the body, but also the cardiovascular system, actively disperses the blood throughout the body, trains the muscles of the legs, buttocks, and the body.It saturates the whole body with clean air, which, with proper breathing, helps to get rid of extra pounds;
- Rack - An excellent tool to shake all the cells of the body and make it even slimmer.Just jump to health, better in the fresh air.You can jump through the rope in one place, or you can in the process of running.Everything is equally useful!
Respiratory exercises for weight loss of abdomen and sides
Effective exercises for losing weight and sides really help in solving an existing problem.There are several techniques for strengthening the abdominal muscles and destroying fat layers from the thigh and waist line.
Bodyflex - Special respiratory technique that helps to destroy unnecessary fat cells in the body.The exercise is better to perform on an empty stomach, where the main attention is paid to breathing, not physical actions.This technique intends to inhale the air in stages, in several techniques, hold your breath for a certain time, then a strong exhalation of air from the lungs.The exercise gives the effect on the delay of air in the lungs for a while and its powerful exhalation.During these seconds, fat and all negative in the body is burned.
The bodyflex involves daily classes for fifteen or twenty minutes, which quickly leads to the desired result and consolidates it for a long time.
- Before you start performing any physical actions - you need to knead all the members of the body.The legs stand evenly with the width of the shoulders and slightly bent in the knee joints, tilt the body a little forward, the palms should lie slightly above the knees.Start breathing deeply, strongly pushing the air so that not a single drop of air remains in the lungs, then with force, inhale the air through your nose, while tighten all the muscles of the abdomen.Exhale powerfully through the mouth, pulling the stomach inward, the breath must be held for a while.It is better to repeat these actions up to ten times;
- Sit on a chair, throw one bent leg to another.The right hand lies on the left knee, and the left hand is behind.The full cycle of the exercise consists of several breaths, delays inside light air, exhalations.In this case, it is necessary to tighten the knee of the left leg on yourself in such a way that the body is twisted, giving tension to all muscles: the waist, the press and the outer side of the hips.
In this position, the fat deposits of the waist and thighs are subjected to active physical pressure and quickly burn out, which contributes to the formation of a beautiful line of the figure.Make a few repetitions, then change the side of the turn.
Oxisase respiratory system differs from bodyflex breathing and does not practice sharp breaths and exhalations using physical stress.In this system of weight loss, short, sharp multiple breaths play the main role in obtaining air.The technique of this system consists of one very deep breath, three short to breaths, a deep volumetric main exhalation, and then three short to the exhalation.This respiratory technique gives a positive effect after taking food, you need to breathe in this way at least thirty or forty times.Such a respiratory technique gives an energetic stimulus and vigor to the whole body, which helps to burn fat cells.
Exercises on simulators for weight loss in the waist and sides
You can remove fat deposits from the abdomen and sides by classes on special simulators using weighting and additional weights.
- Special rider RyderReally helps to strengthen all parts of the body.During classes on it, you need to make strong emphasis on it, clinging to this time, crossing your hands to your chest.The weight of the cargo, located under the feet, can be adjusted;
- Silent CardiotvistIt is able to give the load to all muscles of the abdomen, sides, back.The movable pedals of the simulator are equipped with the necessary load, and the legs in motion resemble simple twisting;
- Press cubes formation simulatorIt is a bench, the load is located at the end of the bench, at the very feet.Classes in the bench help to work out the whole body, perform different twisting in any direction and with the desired amplitude.It forms a narrow camp, tones the buttocks, removes the Galife effect from the hips.
How to eat so that weight loss exercises are more effective
Exercises for weight loss of the abdomen and sides at home for women is unlimited.But the load on the body will give the desired result only if you eat properly rationally.Physical balanced loads and healthy food is an ideal symbiosis that can give a positive effect and fix it for a long time.
Proper rational nutrition is that in the daily menu all components should be present, without which any organism is not able to fully exist.
With physical exertion, protein and carbohydrates are required.Animal protein is, first of all, meat, best dietary: rabbit, chicken, turkey, quails, fish.Plant protein is also necessary for a full life - beans, nuts, grain.
Carbohydrates are lighter and burn in the body faster than proteins.They give the body energy, strength, nutrition for the brain, a great mood.In this case, natural honey, chocolate, fruits, dairy products, flour and sugar in moderation, compotes and jams are very good.To lose weight, it is better to take carbohydrates in the morning a little.
It is advisable to cook dishes, simmer or cook with a double boiler.Observe the correct diet, not to dinner too late.At night, for the full work of the intestines, to drink a glass of fresh kefir, you can with the addition of a spoon of bran.To provide yourself with a full sleep and rest, it is good to brew green tea with a small amount of mint or lemon balm.
A slender beautiful body is the result of performing regular effective exercises for losing weight and sides at home, proper breathing, a full -fledged balanced diet and desire to become beautiful, light and slender!
How do you follow your figure?Do you carry out exercises for weight loss and sides at home, do breathing exercises, monitor nutrition?Or let everything go by itself?