Effective exercises for weight loss and sides

The problem of the appearance of the abdomen and deposits on the sides is becoming more and more noticeable for the reason that more and more people begin to suffer from the negative consequences of their lives.Moreover, men and women suffer the same.

The most common causes of adolescence on the stomach and sides are:

• lack of proper nutrition;
• a sedentary lifestyle that includes a sedentary work;
• neglect of the simplest physical education;
• Chronic diseases and hormonal failures.

For men and women, the problem is relevant in their own way, but at the same time the specifics of solving this problem is different.This is due to differences in the organisms, as well as because it is easier for men to master the power program, which is the best complex for burning fat, as it is energy-consumed.

Thus, women and men when losing weight, in particular, with weight and side weights, are engaged in various programs.

There are also a number of general programs, but they are a consequence of a generalization of a heterosexual integrated system.

How to choose exercises for the abdomen and sides?

First of all, in the presence of the formation of fat folds on the stomach and sides, it is necessary to identify the cause of these formations, since in the presence of certain health problems, primary treatment is required, and then the implementation of weight loss itself, which requires physical exertion, even slightly minor ones.

Therefore, the plan for the selection of the complex for weight loss is precisely according to fitness, that is, exercises for weight loss, is carried out in this order:

1. Identification of the causeformation of fat folds;
2. consultationwith a specialist by contraindications;
3. If necessary, consultationThe specialist in choosing a methodology for weight loss.This specialist will help you choose a system of exercises that can be performed both at home and in a special hall.In addition, a specialist will help outline the working area of the muscles that must be fixed.
4. in the absence of contraindicationsYou can use a simple basic complex for weight loss of the abdomen and sides.Such complexes in women and men are different, but not much.
5. If necessary, a visit to a nutritionist is required, if a person is not able to make the right diet on his own, since engaging in exercises for losing weight means the transition to proper healthy diet, as well as to a healthy lifestyle.

In order to remove the sides and tighten the stomach, and if necessary and pump it up, it will be enough to use the standard base of exercises for weight loss with a slope on the stomach and sides.Below about the female and male systemic physical education base will be described in more detail.

Home exercises

If a person has no contraindications for physical education, then you can engage in your weight loss at home.This is possible if you just constantly make a weight loss complex, which consists of ordinary exercises that emphasize the muscles of the abdomen and sides.

The workshop itself should be selected in advance, since on the basis of a transition to a healthy lifestyle, a healing program is created, which basically has several important parts, one of which is the use of a set of exercises for weight loss.

This complex should be performed on a regular basis, since the muscles should be maintained in tone all the time.

The standard course of the average body tension is two months.Thus, when performing the complex described below, at the average pace of training, you can turn a large stomach into a fit beautiful and textured press in a couple of months.

It is important to remember that no means for weight loss or tablet for burning fat can be taken during training.Since it is not known how the body will behave under load with the presence of these substances.

Exercises for losing weight and sides to men

For each man, the figure is less important than for a woman, but no one has yet canceled the beauty of the press and a fitting slender body.That is why there are complexes of exercises for weight loss for men.There are quite a lot of such complexes, but of all the simplest and most effective, KSU or complex of strength exercises stands out.

This complex includes five simple exercises that go one after another without a break:

1. push -ups in the amount of ten times;
2. Dropping the legs back in the position of half -sitting in the amount of ten times;
3. squats in the amount of ten times;
4. jumping up from a position sitting with cotton at the top in the amount of ten times;
5. The press from the position of lying on the back in the amount of ten times.

These exercises go in a circle until a person is exhausted.With proper execution for a month with production, first after two days, later-every other day, you can bring yourself into shape in a month and a half, that is, fat deposits from the abdomen and sides will leave quite quickly.

If there are health problems, men have complex systems that have a lightweight look.Here is a list of exercises for men and their systematics.

First exercise:

1. Lie on your back;
2. Lift the legs at right angles upstairs, imitating work with the Swedish wall;
3. The pelvis rises to the ceiling, and at the same time mainly involve the muscles of the lower abdomen.

Second exercise:

1. Lie on your back, fold your hands behind your head;
2. With lifting the legs and body to twist with jerks first in one then in the other direction;
3. Everything continues until the press begins to “whine”;
4. Legs and body fall only after the completion of the exercise.

In a lightweight version, the second exercise is carried out sitting without tearing the legs.

Exercises for losing weight and sides to women

For women, a classic complex of exercises has been created that help to work out all muscle fibers in the abdomen and sides.This systemic methodology includes a set of exercises, each of which focuses on one of the areas of muscles.This set includes four exercises that go in a certain order.

First:	It is necessary to lie on the floor on the back; The shoulders rise, and the abdomen is strained; After lifting them, their legs are alternately dropped, and they do not reach the floor when lowering.
Second:	You need to lie on your back and raise your legs ten centimeters from the floor; The horizontal is made in the form of scissors alternately with the legs; The exercise ends when the stupid pain of the abdominal muscles is felt.
Third:	It is necessary to sit down, the back should be straight and the legs are bent at the knees; The feet break away from the ground, one leg stretches, and the other, bending, goes to the chest area; Together with this, the hands move in rowing, that is, the hand reaches for a straight leg, after which the legs and arms change.
Fourth:	It is required to lie on your back and stretch your legs with an angle from the floor of thirty degrees; Hands cross behind, and the elbow joints go parallel to the floor; The right shoulder blade and the left leg come off, then the opposite; The vacationing leg should not be lowered to the floor, it hangs at the level of thirty degrees above the floor; The exercise is performed very quickly.

Planck

A bar for men and women is one of the most popular exercises for losing weight with emphasis on the stomach and sides.There are two types of bar.

The first view is a simple bar:

1. The elbows fall to the floor;
2. The body should be parallel to the floor;
3. The back is required to hold evenly, the legs are straight, while the head is on the same level with the vertebral line;
4. The delay in the position is a minute;
5. In subsequent classes, you can increase;
6. With primary unusual loads, the body can shake - when the muscles are addictive and strengthened, these processes will pass;
7. The pelvic bone when performing the exercise should stay at the back level until the time is completed.

The second view is the side bar:

1. It is required to lie on the floor on the side;
2. One hand rests on the floor;
3. The second hand is behind the head;
4. Inhale - the pelvis breaks away from the floor, rises to the maximum and lingers in this position;
5. The side bar is produced twenty times with a constant change of sides.

Pool

The pool is one of the best places for burning fat.This is due to several positive points that affect the fact that weight loss exercises act more actively.The pool or simple swimming is recommended during the period of general rest between classes of a comprehensive method for weight loss.

Positive sides of the pool:

• water procedures affect the body well;
• Swimming helps to throw off excess weight;
• Water aerobics on the positive side affects the muscles, for example, they become more elastic and elastic, and this reduces the risk of stretching or injury;
• water relieves stress and nervous tension;
• With the help of the pool, a faster process of muscle restoration occurs.

Yoga

Yoga is primarily therapeutic gymnastics, for losing weight it is useful for what positively affects the metabolism, as well as the fact that it relieves stress and nervous tension.

Yoga itself is unlikely to be able to put the body in order in a couple of months, but it is quite possible to improve mood and well -being.

At the same time, this therapeutic gymnastics should not be neglected by men or women, since most fat deposits begin to form due to metabolic disorders, as well as due to stress and nerves.And yoga is precisely these unpleasant moments gradually removes.

Thus, it can be said that yoga is an excellent help of complexes of exercises for weight loss with emphasis on the muscles of the sides and abdomen.

A few words about the regularity of classes

Equipping exercises for weight loss should be measured and should not overload the body, that is, for each exercise aimed at the sides or stomach, there should be a limiter, and it does not matter what category the exercise belongs to.

And it refers to various categories:

• sport (running, bicycle, swimming);
• yoga or gymnastics;
• fitness or simple exercise base;
• Power exercises for muscle development, for example, pumping the press or push -ups).

Each muscle group needs rest for subsequent restoration, thus, for a standard person, increased work with abdominal muscles and sides should be carried outWith an average load every other dayAt the same time, take a break with running or swimming.

With increased loadThis is especially true for the male, the break can be two days, that is, the first day of rest, the second change of lesson, the same run, the third is already a repeat of exercises with the inclusion of a force bias on the muscles of the abdomen and sides.

With a lightweight version of classesThis can be a simple therapeutic gymnastics or aerobics with a simple set of exercises without power pressure,The complex is repeated daily.

Photos of exercise effectiveness

The photographs show what can be achieved by regularly engaged and without using anything other than a simple effective set of exercises for weight loss.These photos make it possible to understand that in order to really tighten the figure, nothing is necessary but a desire that just helps to get up and start.

Conclusion

If necessary, the complex system can be selected different, including everything from a pair of three exercises, if all other exercises for various groups of abdominal muscles and sides are compensated by other physical cultural methods and approaches.

The integrated approach to losing weight with the full inclusion of complete muscle busy based on weight loss exercises existsA list of features that regulate the accelerated process of losing weight of the abdomen and sides:

• Food should be properand consist of healthy food;
• Athletics should be a kind of vacationAfter complex training, yoga and pool can also be included in the rest;
• Slimming drugsDuring the formation of the correct figure, it is forbidden to take, since the double load on the body can lead to poor consequences;
• Any intensity of trainingIt can be determined based on the physical state of a person, that is, if there is no physical preparation, you will have to start with a minimum training process, and if a person simply launches, then you can restore the normal shape of the abdomen and sides in three to four weeks.

Any sport is primarily a movement, the higher mobility, the less chance to find out about the problem of fat deposits.If the problem has already overtook, then even at home it is solved.

The problem can only be solved in such a way as to prevent it from returning it in the future, and this requires a complete transition to the correct rhythm of life.