The ideal figure and the path to appetizing forms often complicate the problem of eliminating problem areas.As a general rule, this is the pages and the lower abdomen, which sometimes reduced many efforts to "no".Often this is because girls are not really true about weight loss.To return in harmony in the waist and make the pages smaller in size, you should not only follow your diet or do a home cosmetic procedure.It is also important to regularly carry out a special set of practice, which is aimed at weight loss of the most problematic areas.And we describe them in this article.
It is not necessary to exhaust yourself by training if you want to burn excess fat on your side and waist.Now there are a lot of effective exercises to pull on problem areas without leaving the house.
The main recommendations for those who want to lose weight
The female body is a unique and quite complex mechanism.Throughout their lives, decent sex changes in their bodies.Monthly changes in internal effects and inadequate nutrition contribute to the increase in the parameters of the figure.By correcting the path of life and adding the abdomen and pages to weight loss exercises, you can easily cope with the unnecessary problem and eliminate the most problematic areas of the body.
Unlike the widespread opinion that the daily performance of the press provides a thin waist and a beautiful relief of the pages, it should be remembered that the fats of fats do not exist - fats not only from the abdomen and sides, but also from the rest of the body.
Only one integrated approach and special exercises bring closer to the desired goal.As for the intense pumping of the press, it only contributes to muscle suspension.Contrary to urging the press, exercises to reduce the size of the abdomen and eliminate side folds allow you to improve your body at home using certain muscle groups.Therefore, they are more effective than a press or exhaustive diet.
To arrange your body, you need to try to eat correctly.To do this, it limits the use of harmful and high calorie foods, alcohol, and excludes bad habits.Then home training and sport will be more effective.
In addition, there are other recommendations that contribute to weight loss in problem areas:
- Distribute the usual triple energy mode for 5-6 meals a day;
- Eat in small portions, so you have a feeling of hunger when you leave the table;
- Drink about half an hour of clean water at room temperature before meals;
- If you have a feeling of hunger in the evening, it is recommended to extinguish a glass of water or a small amount of low fat kefir.
By following these tips and regularly effective exercises at home for weight loss, on the pages, you can notice the first results in the first month.
Practice sets for beautiful pages and "Aspen waist"
The exercises for losing weight and easy -to -use folds on its side are quite simple.To get rid of problem areas, one of the possibilities of light and simplicity training can be used.Examples of these are also available.
Exercises for a flat belly
- Practice "Planck".This is the simplest and at the same time effective exercise that makes a slightly sagging stomach fit and more ski.It is performed as follows: Beginner situation -pose for the push -ups from the floor.The body should be parallel to the floor surface and have both hands holders.After accepting the position described, it must remain in it as long as possible, tightening the abdominal muscles.Beginners can start by 30 seconds and increase the temporary segment to 3-5 minutes.
- Practice "bike"- a proven method of strengthening the abdominal press and weight loss.This exercise is classic, which is performed according to the usual scheme: the starting position - lying on its back, the legs advanced, simulating a simple bicycle path.In this case, the abdominal muscles are needed.
- Exercise: "Press your feet by creating their heads"- As in the previous case, the starting position should be taken to perform this exercise - lying on the floor on the back and stretched along the feet.You should slowly raise your closed leg and even your feet, starting your leg behind your head.
- Practice "to raise the trunk"- This is done with the principle of pumping the press, but his legs have been raised.You need support for a chair, sofa or fitball to complete the exercise.Beginner position - Lying on the floor, put your foot on the bracket to get a 90 degree angle, cross your hands on your chest.The body of the body should be done as close to the knee as possible.We recommend that you perform such exercises before feeling burning in the abdominal muscles.Beginners can begin with 3 approaches to 10 reps, gradually increasing the number.
- Exercise: "Press your leg load"- It is also a simple but effective exercise for the weight loss of the abdominal area.Beginner position - Lie on the floor with hands stretched along the body and loaded between the legs.If you do such exercises at home, you can use a small pillow, a small rubber ball, lift the load with straight legs to form 30-45 degrees between them and the floor surface.It is worth it for 30-60 seconds in this situation.The load legs can then be lowered.Gradually it is recommended to increase the number of repetitions to make a mild burn at the end of the workout.
- Screwing exercises- Simple but very effective exercises for weight loss and pages.It is performed in a position on the floor.Bending the legs on the knees, the case should be raised behind the head behind the head to a small height.This position of the body is held for 1-12 minutes and then slowly falling into the starting position.By performing screwing, you can significantly reduce the size of your abdomen and make it flatter without leaving the house.
A series of exercises for embossed pages
In order to make the side of the pages much smaller, remove the folds formed in these problem areas and return the side muscles, the next complex can be done at home.
As the previous one, it is quite simple and includes such exercises for beautiful pages:
- Tighten the hula hup for 10-20 minutes a day.This is a very effective exercise for the abdomen and pages.Thanks to him, not only can the pages be flexible and fit, but also reduce the size of the abdomen.Enough to buy special sports equipment and twist regularly on the waist.
- Practice "Balls"- This promotion has been known to many since the kindergarten.From a few years, gay -off children teach this practice, and due to the total number of possible activities, it remains the most productive.It is sufficient with the legs, diluted to the width of the shoulders, and slowly to do the left tilt.Beginners can make 15 repetitions on both sides.The number of approaches should be gradually increased.
- Exercises to eliminate greasy sweets on the side of the "mill"- This is performed according to the usual scheme: the starting position - standing on the floor, placed on the shoulder width with the legs.Then you need to bend the torso forward and pull with your hands with your hands with the fingers of the opposite legs.This gymnastics works not only on the contraction of the side muscles and the press, but also strengthens the back.
- Practice "twins"- It is performed in a permanent position, which allows you to enjoy your favorite series during training.Approaching the desk or setting a chair at the back, you need to get to the side.With your hands, holding the edge/back of the table to make your posture flat.In addition, the flow and flow stroke is performed with both legs.It is recommended that you lift your feet as high as possible and not bend your leg.It is recommended that you perform 3 swing 3 approaches to each leg.
- A very effective "mermaid" exercise- Beginner position: Lie on the side floor, with one hand bent at the elbow and on the other hand, on the other hand, the floor near the abdomen.Both straight legs should be raised as much as possible.After holding your feet back on your knees for a few seconds, after a twenty -second rest, let them down slowly.So you have to do 10-15 repetitions, then turn it over to the other side and do the same on the other side.
