Stomach, the problem is in this area, in order to lose weight, or who want to lose weight of the people. The chance to remove the belly fat, it is not difficult to diet in a complex of simple exercises. You can make an infinite rotation, to press the rock, but none of weight loss diet in the stomach is in the back in order to lose weight, don't. A proper diet is a great benefit to achieve the result.
The warm-up
Each workout should begin with a five minute warm-up. It can be a rope, Noor, by running, the squats towards the place of the bows at the sides of the v, and so on. A good thing to do to warm up your muscles, in the joints, get your blood flowing to prepare mentally upcoming training.
Then move on to simple exercises, slimming belly at home. The first couple of weeks, don't try to change the order of the exercises in the exercise all in strict accordance with the instructions. If you are unable to make the required number of reps, don't worry. Two of the three, or the training will be to master them.
Tutorial
Drill 1: alternate leg lifts.
Lie on the floor, having spread the carpet or rug. The legs lift up, as shown in fig. Then lower your left foot without touching the bottom point on the floor of the lift by the position of the original. Then do the same with the right leg of the v, and so on. Try to keep exercise weight loss stomach for 45 seconds.
Training area: the upper into the lower part of the abdomen.
Exercise 2: twisting, lying on the ground.
To take up the position 1, as shown in the picture at the top of the figure, the hands behind the head, flex the leg at the knee. It will then be a turn to rotate to the left and to the right of the page. At the top of the tutorial to touch the palm of the hand back of the hand to the thigh. Done 20 times in each direction.
Activity 3: continue to burn the pages.
The exercises for any of the Following side is a highly effective weight-loss, in spite of the apparent complexity of its implementation can be carried out at home.
Be the first one to tweak to the right to bend the elbow into a stick on the right side of the page. This exercise requires the utmost concentration, as the tension of the abdominal muscles to the side. Following the adoption of a proper installation is to start the movement of the belt up, down, I'm just trying to not fade away, in the abdomen, in the lower part of it. After 20 runs, turned to do the same.
Exercise 4: rotations of the page.
It looks like a classic drill press at home, however, the complex turning points at the top of the repetition in the stillness of the body. Are well integrated in the upper part of the abdomen, the oblique muscles — those, who, by the most unfortunate of the page. The effort, which must have a trunk at a position at an angle of 45 degrees, an additional module to the load.
Take the initial position of the hands against each other, as shown in fig. Then, start to turn your body to one side, holding at the same angle, no horizon to 25 repetitions in each direction.
Activity 5: the passing of the press, with the feet elevated.
Here, we will practice the following, in the upper part of the abdomen, with the subsequent destruction of fat in weight loss. A very efficient exercise, which is carried out in its way down.
So, lifting her legs up, the position of the 1's. The hands pulled in front of him, in a try to a 30-fold at the touch of his foot, as shown in fig. Everything is quite simple.
Exercise 6: alternate leg lifts.
Once again, there is nothing complicated in terms of performance, but for the first time the right amount of repetition will, unfortunately, not in the [spirits of the craft]. Make sure that the torso, in the legs, as in a single line, the don't let the butt SAG in the touch of the ground.
Activity 7: rise of the hull of the leg.
It is the most difficult but also the most effective exercise for weight loss stomach, in the sides of the. You can perform two types: lying on the ground, as shown in the pictures, or they sit on the bench. We are of the opinion that the option that you can do at home, because there is a store at the st. [spirits of the craft].
You are sitting on the floor, as shown in fig. Do not work for you, with your hands during a ride, just to help keep a balance. In the bottom of the post to keep the feet to the weight on the heels not touching the ground.
Women are The ones who want to get fast weight loss achieve the best, we would suggest that, to intensify the workout by doing the following:
- turn on your favorite music, the songs that are going to the one by one, without interruption;
- get on the floor with your legs at shoulder width, arms to the waist (that would be the letter f);
- began to forcefully turn pivots to the left and to the right of one of the song of the
- then, without a break, for a rest, squeezed the fist of running your chin into the rotational motion of the torso to the left and to the right, not the end of the song;
- it is a very effective exercise for weight loss to the sides, it can take twenty minutes or more after class in the 45 minutes apart.
These simple movements can be carried out after each and every training session in every other day for at least 7 times a week. The basic exercises, it is advised that you perform throughout the day.
We have the most examined the effective exercises for slimming the abdomen, in the ear, on a belt, which you can supplement the teaching-learning process in the acquisition of knowledge.
A compilation of video clips of the exercises
In addition to the fact that our system of training, there are a huge number of video training courses. I picked the most effective in the best.
The first video covers the many of the details of our problem, which is run by a professional fitness instructor in the know of your business. For some, it seems, is that it has a wide waist, but trust me, it's the one which carry out completely different exercises.
The second video is less detailed, but it will also be very rewarding should you choose to do it at home. The girl has a good picture explaining it all very clearly.
Increasing the results of
At home exercises for weight loss belly to your back, in conjunction with the diet, it gives good results in short terms. There are, however, some of the subtle nuances that can enhance the effect of the sport in the shortening of the period of time for obtaining the results.
- the best time for a cardio workout in the morning before Breakfast. The movement requires energy, usually from the daily menu. Dopoldanskem at The time of the stomach, whether in the body uses the fat directly to the iz and the side of the abdomen;
- exercise for weight loss need to be belly-intensive and carried out with an increased heart rate. The beat indicator is a direct and indirect level. So, for example, for women older than 30 years of age in the heart rate at rest is 65 beats per minute, which is the optimal heart rate for weight loss was 109 beats per minute, or 18 per 10 seconds. The calculation Of your optimum pulse rate value, you can use the online calculator;
- to lose weight have to sweat. If you are not sweating, then you just change the implementation of the training, which is not iz, and to him an intense sense do not know;
- exercises for weight loss belly have to be done on whether the stomach is in don't drink the water. The strength of the cardio workout, is usually accompanied by the consumption of large amounts of water, but in this case, you do not. The water will be unpleasant gurgle in his belly, a distraction in the ne, which will allow them to play to the full.
- skip the dinner, if you're doing this evening. Body By activity, metabolism accelerating, to an unprecedented level, and in this the furnace is burning, all of which fall into the stomach. But if the stomach is roasted, the consumption of subcutaneous fat.
Exercise for weight loss stomach, in the sides of the
- A classic in a proven sit UPS. Starting position – stand with your back straight and lock your hands at his waist. Your feet in shoulder width apart. You need to drive your car in to extend your hands by doing this, when you return to the starting position. Follow the breath just to inhale, squat, exhale – lift. The Number of repetitions to 15.
- Rotation. Starting position – lie on the floor, the lower back, so that she was tightly pressed against his. The legs of the knee bend to put in the hands of the head, so as to both be spread to the knees, in a variety of ways. Need, when you inhale off of the ground, the head to the shoulders, keeping the chin up, as if trying to get them in the area. At its highest point, as much as it is possible to stretch the waist area, within 5 seconds, it will stop. After the puff of air in a return to the starting position. Need to perform 12 reps. This exercise is, it is a good idea to train the abdominal muscles of the rectus.
- A letter to the leg in the air. The initial position – to sit on the ground when they focus on your hands to keep them back. Need to lift your legs together in unscrambling them, to draw up in the air in numbers ranging from 0, not 9. You need to breathe slowly into a deep. Repeat 3 times, resting between each for 30 seconds at a time.
- A tuk-tuk. Starting position – lie down on a hard surface, the pulling of the arms, in the legs. The increase of feet above the ground, not the height of 30 cm in the air in a bit to hit from 3-5 meters away from each other. Then slowly return to the starting position. Then repeat the exercise 9 times.
- Of the bike. Starting position – lying on the ground, the put a hand to his head, clasping his castle. You want to raise your feet at an angle of about 30 degrees, so as to be able to start the so-called imaginary foot pedal. One of the approaches to the last minute. You'll need something to do the iteration, with breaks of 2 minutes between them.
- An exercise carried out with the aid of a cushion. Starting position – lying on his back, hands to pull it up. You have to pinch the foot between the pads, and this is supplied by the air, which is the circle, starting a little in yourself a lot of has gradually to be achieved. In the initial position, the to go in the reverse order of the system. the eyes of the big circles to small ones. To prepare, you Need at least 30 rounds.
- OOPS. Starting position – lying on the floor, put your hands behind the head with elbows at the same time appear in a variety of ways, and in the bend of the leg at the knee. Inhaling, lift your pelvis, as long as it is not a straight line with the knees. The maximum amount of, that is still a couple of seconds to stand in the presence of all the the muscles. According to the breathe in-slowly return to the starting position. Run a is repeated 3 times.
- The light of the candle. Starting position – lie on your back, extend hands along a trunk. Need to put your feet on the ground, both at right angles to, and in a pass over to them for a while. The support should be close at hand. After the three crossings to hold your breath while you hold your feet extended. Then return to the starting position, dropping the first of the ischio-pubic symphysis in a, then a leg. The breathing has to be right at the feet of the lift in the exhale return to the starting position. The beginner workout To be very hard to get to 5 reps, increase the level of training, you can increase the number of yes no 15.
- The Roly-poly. Starting position – lying on his back in the city, and the hands close to your body. The recumbent position, it is Necessary to turn to the side, but leaning forward is not the moment it touches his fingers to a standstill. In the same way, slowly, to return to the starting position. The leg on the shoulder during the whole ride, so the flat. The breath is a repeat of the last iz, the goal is to on the inspire in the fall on the exhale. In The News — Exercise For Weight Loss Belly Photo
- Mermaid. Starting position – lying on his back, from the back of his head in his hands, in the legs bent at the knees. You need the right foot to the left to throw out in a slight lifting of the torso, rotate it to the right. For 5 seconds, and that the body is mapped in to hold my breath. Then return to the starting position, in a repeat of the 7-perform the same exercise on the other side.
- Gymnastic Ring. The lesson, Of which it is possible to buy it through a regular metal Hoop in the hula-Hoop, with a variety of accessories in more and more. The weight of the Hoop should be approximately 1-2 kg. If it is less, then it is not going to appear to the effect of, if, then, in the heavyweight monitor, the teaching of the contusions in the bruises on the sides of the. After buying the Ring, you can start to twist it, to start clockwise, in the direction of nato. Here, there is complete freedom in the choice of the – leg or together can be fun. An exercise with a Hoop will help you to forget about such problems as sagging of the skin, the stretch marks also reduces cellulite. Plus, it will increase the flexibility, the agility, the improvement of the functioning of the vestibular apparatus.
- The drill, for the Simple discharge of static, but no less effective. The initial post – any point in time. The exercises can also be during the run, sitting at work. While the inspiration Needed to get all the stretch out of the muscles in the stomach, to pause in this position for 10 seconds at a time. According to the breathe in to relax. After a rest period of 30 seconds and repeat 10 times.
- Exercise, clean the [spirits of the craft], a surplus in the lower part of the abdomen. Starting position – lie on your back with outstretched legs, in the keep your heels, head, shoulders, in the loins were pressed firmly against the ground with the hands tied on his head. There is an urgent need to raise the left leg to form a 90 degree angle, stretch the lower muscles of the abdomen, in the lobby on the right and the left leg. It freezes for a few seconds slowly return to the starting position, and the lowering of the first to the right and then the left leg. Repeat the exercise 20 times.
Currently, the network has more than enough videobook with training to burn fat in the stomach. It cooperation to them.
Remember Always that this is prior to the a set of exercises for weight loss belly is, and always has a warm place-up to warm up muscles, if the exercise is to separate the are not included in the total complex. When you are performing the same General class, the warm-up is carried out in the beginning of the, in the, there is no need for her to practice before the class (es) of the stomach.
After mastering the above exercises that you can perform at home without spending money on the period of time in the gym, you'll only be a couple of weeks to notice the first results, as reflected in the reduction of the volume of the band, the more stretched the muscle to the skin, improving the health of the atmosphere.
Enjoy every day, give to the other a radiant smile in a wonderful mood!