From this article you will learn more for weight loss and pages

Did you stop their favorite things that were recently?There were ugly barrels, so did the confidence in perfection disappear?Every second must be in different stages of life.Nowadays, more than 60% of men and women around the world are dissatisfied with what they see daily in the mirror and are looking for opportunities to deal with the problem of overweight.

Would you like a flat belly and a beautiful waist?Practices for weight loss of the abdomen and pages are a great solution for those who dream of the return of harmony.Combined with a balanced diet, it will achieve fantastic results, much faster and more efficiently, which has been with you for years.

Why is weight growing?

Smaller amounts of fat are the norm for all people.This ensures the protection of bones and organs against hypothermia from any effect from the outside.Excessive inserts are already anxiety.You can get rid of them with training and, for example, a glamorous diet.But before you prepare a practical program and determine with a meal technique, you should know that the weight is "climbed":

• Decreased metabolism.The older you will be, the slower your metabolism.It is much more difficult for the body to digest incoming foods, which gradually leads to a set of overweight.You may have often noticed that your loved ones, your friends are a lot of fat, sweet, while the figure remains thin and you start to get in like in the yeast, from any bun.This is precisely the reason for the metabolism, which in the first case is normal and decreased in the second;
• Genetic predisposition.Scientists have shown that the presence of fat deposits in the body is directly related to human genetics.If relatives of the older line suffer from increased body weight, they will be prone to excessive fat;
• Sitting lifestyle.If you are small, do not commit yourself, even the slightest physical effort, you will inevitably get at least a few kilograms that it will be very difficult to cope with this schedule;
• Exaggeration.The most important cause of excessive weight is over -step.Especially when combined with a sedentary lifestyle, the fat accumulates several times faster;
• Incorrect posture.Constantly leaning fats are gradually accumulated in the abdomen.To avoid this, you must keep your back straight;
• Hormonal changes and failures.When a woman or man gets to adulthood, severe hormonal changes occur, and various errors are also not uncommon, inevitably body weight.

Why is it important to do exercises for a thin waist and flat belly:

• A threat to increasing cholesterol.As the body weight increases, a percentage of cholesterol in the blood also increases.Its excessive content leads to poor health, the development and development of many serious illnesses;
• The risk of stroke and heart attack.This applies to people who have reached the age of 40 at the body weight index at 30.In this situation, the work of the blood vessels deteriorates and the strap of the heart increases several times.All this in the complex of additional risks, stroke, probability of heart attacks, heart attack;
• Slow down the circulation.The accumulated fats result in increased load on the internal organs.As a result, nutrients become much worse, blood circulation slows down, which ensures the deterioration of the well and increases the risk of cancer;
• Reducing immunity.Excessive body weight leads to a slowdown in metabolism to violate the hormonal background.The body is weakened and becomes much more prone to various colds, viral diseases.

It is important to remove the stomach and sides with the most effective exercises, not just for a beautiful appearance.This is also useful for the health of the whole body.There are medical indications in which physical activity is vital:

Effective exercises for weight loss and pages:

• Home workout should be done regularly;
• They are absolutely involved in all parts of the body;
• For greater efficiency, a competent diet is implemented.

The muscles of the abdomen and sides form a specific "corset".The work of other muscles that are inside the back, buttocks and hips depends on their condition.Only one competently composed practices will keep the body in perfect condition.The results depend on the initial amount of fat deposits and human mood to reduce weight loss.

Before choosing a proper physical activity, it should be remembered that motor activities combined with diets have a comprehensive effect and not only affected the selected areas:

We offer you the following exercises that help your waist and stomach elastic and single fat at home.

Twisting:

• We lay on a soft gym carpet.The legs are bent on the knees.It is necessary to stand evenly evenly on the floor surface, even with the whole leg;
• We put our hands behind the head;
• We breathe deeply and start lifting the upper body.All rises are necessarily accompanied by exhalation;
• We slowly breathe when the body of the body is lowered.After the back is completely on the floor, we repeat the exercise;
• 2-3 approaches are used from 10 reps.

This is one of the main fitness exercises for developing the abdominal press.Popular with experienced athletes and beginners.Due to the simplicity of accessibility and the simplicity of implementation, the press universal exercises are twisted.In fact, you do not need to visit the gym to effectively develop individual muscle groups.In this sense, practice is one of the most common and very popular today.It is not considered the most effective, but the bark is noteworthy.If you combine it in a competent way with dietary nutrition, you will quickly notice the excellent result.

Return Screw:

• Lie your back on the gym carpet;
• We have the feet to be perpendicular to the floor while the legs are completely located on the surface;
• With your palms along the body along the body, put our hands up;
• Raise the lower body of the body when exhaled and add to the chest as much as possible, slightly touched and secured for a few seconds;
• We fall into the starting position for inspiration;
• Three approaches are used from ten reps.

Reverse crane or twist is one of the most effective exercises to study the lower part of the press.The technique of implementing such a twist is quite simple and is accessible to beginners.The reverse crane most affect the lower area of the rectum muscle.However, since all the abdominal muscles always work together (they cannot be isolated), this exercise immediately trains the whole press.And this is very -very effective.

Studies in which the electrical activity of the muscle device was performed during the exercise has been shown that the high efficiency of the lower part of the press is the efficiency of the high efficiency of the reverse twist.This is the reason why this practice has confidence in the ten most effective.

Skewer twists:

• We lie with your back on the gym carpet and take the starting position, lead your hands to your neck;
• Bow the legs without touching the surface;
• Rise the top of the body while turning the shoulder to the side.Кога делаетс поворот правого печа, левая часть отаетс в неизенном, лежачем пожениmány;
• We repeat the movement of the left shoulder, similar to the right;
• Repeat 12 times.

In order to achieve a strong and embossed press, you must not only make a simple twist of the press, but also the oblique twist.Not only are they involved in creating the outlines of the pages, they also protect the spine from injuries.

Summer twists may seem like a simple exercise.However, the amount of subcutaneous fat in the abdomen is the amount of subcutaneous fat in the abdomen.Therefore, do not try to compensate the press press with malnutrition.Compared to other muscle groups, the abdominal muscles are not so large.Cardio load is a more appropriate option for burning calories.If you are not ready to work on cardio simulators for hours, the food is a key factor in achieving the result.

Rotated with raised legs:

• We lay down and pull the legs up (you can cross them);
• We do the body of the body, similar to the classic;
• We take a breath when we lower it, exhale while lifting;
• We take three approaches, 10-15 repetitions.

A popular exercise that performs the entire straight muscles of the abdomen and contains a transverse and oblique muscle.

Of the huge number of exercises in the press, the most effective screw options are the most effective.This is twisted with your raised leg - a good practice to study all the muscles of the press and its relief.Of course, a flat stomach can only be obtained in a combination of regular training and proper nutrition.During drying or with a full -fitted nutrition, subcutaneous fat is burned and muscle relief becomes more obvious.Drying will be a temporary diet, a better and more stable result with proper nutrition.

Planck with turns:

• Lay it in the starting position - the knee/elbow is located in the rod;
• We make sure that the cervical region and the spine are evenly placed.We look directly in front of us;
• Lift your knees from the floor and place your leg on the sock;
• So we last 30 seconds without movement.It is important that breathing is not difficult;
• We repeat the exercise on both sides.If the physical form allows it, it can stand in 1 minute.

What is the useful exercise of the bar?Its benefits can be divided into multiple ingredients, such as back, legs and press benefits.

It is also a dynamic version of the lateral band, but it is more complex than the previous one.When the body is performed, the body consumes much more kcal, so it fits perfectly into the fat burning training program.For the press, such a variation is just a fire based on the training.

He works remarkably on his back, hips and press.

Start with a turn:

• Lie down on the side;
• The weight of the body is forwarded to the right elbow/ hand and the right leg.It is important that the bent hand is right angled;
• Place your left foot to the right.The lower limbs are kept evenly.Lift the hips from the floor;
• We take 30 seconds in this way.

Unlike the classic version, the side band actively includes oblique abdominal muscles, promotes the hips and back.The key to success and progress in the initial stage is the appropriate setting technique.The bar was created better to diversify the training program and develop the bark muscles as effectively as possible.I like to put this exercise at the end of the workout to instantly spend power and energy into basic exercises and then finish the press in the press.Like all active physical activity, this is the exercise of the right technique, only results in the benefits of the body.

Ears:

• We take a small step with the right foot and bow.After accepting this situation, the muscle tension in the femur can be felt;
• We lift our hands right in front of us, in parallel with the floor;
• We take a significant step forward with the left leg and sit down slightly.It remains appropriate in this case, but with the rise of socks;
• During movement, the back must be constantly flat;
• Repeat the attacks;
• There are 15 repetitions on both legs.

If you have never done any exercises before the abdomen, then definitely perform effective attacks.

Lunges is a basic exercise designed to develop the muscles of the buttocks and the hips (especially the quadruple).Very popular in all sports.After all, it can be done with its own weight and special equipment: rods, dumbbells, Smith Simulator.If we look at how professionals are impaired, it seems very easy to perform them.But that's not the case.Before you start, you need to work with your own weight and equipment for a few weeks.Then add a burden.There are many types of attacks.Within the article, we will only understand the most popular one that uses male and female athletes in bodybuilding.

Leaning on pages:

• We get up straight.Lift our hands over your head and fold it together;
• We throw right.Ideally, as much as possible, feel the left stretching as much as possible.They are secured in an oblique position for 15 seconds;
• Return to the starting position;
• Repeated tilts in the other direction with the same delay for 15 seconds;
• As you get used to "delays", for example, you can increase your time by 30 seconds.

The predisposition to pages is a very simple but effective exercise to strengthen the skewed abdominal muscles that affect the size of the waist.This practice is familiar with school physical education classes.

In this practice, the outer oblique abdominal muscles are loaded.They become noticeable by good study depending on further burden, but you need to sit on this diet to remove the excess fat (if any).

If you make a tilt, you can do it on a little bent legs.

"Vacuum":

• We stand at four four, with the help of knees and elbows in this position;
• We take a deep breath.At this moment, the press must be as comfortable as possible;
• Exhale and at the same time pull the stomach, stretching the press;
• We keep us motionless for 30 seconds;
• 2-3 approaches were repeated 15 repetitions.

It is a static exercise for the internal muscles of the abdominal press (especially transverse muscles and membrane muscles).

The exercise is ideal for developing the abdominal press.Based on breathing.

In order to learn how to make a stomach vacuum, you should practice this exercise regularly, at least 2-3 times a week.Gradually increases the possibility of keeping breathing for a longer period of time and the ability to stretch different departments of the abdominal muscles with conscious effort.Finally, this allows the press to swell much more efficiently.

To lift the hips lying:

• Lie down and stretch his hand along the body, palm to the floor;
• The legs are bent on the knees, placed on the side, while not forgetting that the foot must stand exactly on the surface;
• Slowly, slowly, lift the hips with the lower back.The rest of the body must remain on the carpet;
• We bow a little with the back and burden the gluteal muscles.In this position, we preserve and fixed for a few seconds;
• We return to the initial position;
• In several approaches, we have repeated 10-15 times.

When exercising the pelvis, the deadlines from idle position, which are in a rather short period of time, are available with a narrow, relief and elastic bottom.This is done due to a good training test for muscle tissue in this area.In all complexes that are to some extent aimed at developing the lower part of the human body, I owe the realization of Gluteal Bridge.Its execution is available, and it is also desirable not only for professional athletes but also for beginners to maintain good physical shape than to supplement other higher levels of exercises.Removing the pool on the back offers many undeniable benefits that promote the reach of beautiful hips, both for decent sex and men.

How to choose the physical exercises needed to lose weight and pages:

• Medical indications/contraindications.For example, people with osteochondrosis are most abandoned by exercises with sharp movements.Patients with heart and blood vessels should leave the movement of weight;
• Goals.The higher the goal, the more complex and efficient the set of exercises must be.If you only need to remove a few kilograms, simple exercises will be sufficient in combined with low carbohydrate diet.It is important to perform cardio training and press practice to gain greater effect and athletic forms;
• Conditions.If you keep going to the gym, you can do exercises with various simulators.Otherwise, you must choose the training that you can easily do at home by improvised tools.

Before you start removing pages and stomachs, you need to prepare a program.Excessive performance of exercises is unlikely to give you the desired effect.The training set is selected separately for each person, taking into account the characteristics of the body, the initial physical form and the parameters of the body.An experienced coach should address this issue.

It is not necessary to obtain the consultation for the sports halls, the fitness points.Training with one of the professionals is sufficient to choose the right exercises and make a plan.This also shows that there is a technique of implementing movements.

If you have no way to contact your coach, you can simply do the general exercises, such as in the morning.However, keep in mind that there are not so much efficiency.It is best to try to prepare a training plan in person, but with the mandatory accounting of the following factors:

Removal of waist and stomach is not as difficult as at first glance.The point is to properly tune and create a program that promotes the desired goal.And we help.