It just happened that when it comes to weight loss training, people usually mean exercises pointing at the belly.This is understandable, the abdomen and the sides are a clear excess weight indicator.However, keep in mind that the human body is one organism, and it is impossible to burn fat only in one place and in the other not to touch it.
When you train and reach the moment when the fat begins to oxidize, it does it evenly throughout the body.This means that if you train your abdominal muscles carefully, this does not mean that you only burn fat deposits on your stomach.The plus is that if you know which exercises do exactly the abdomen so that you can not only drive fat but also tone muscles, then this tone will easily remove a few centimeters on your side.
How to quickly remove the stomach and sides
In fact, the goal of Gyrosigma training is not to completely burn as much fat as possible in one lesson, but to give a powerful impulse to activate all the stored energy.And energy is only in the form of fat and stock.
You have to make the muscles work well because they are one of the main energy users.The more active they work during exercises, the longer they will recover after them.You will finish your workouts and your body will continue to use fat to recover.This is the secret of proper training.
Therefore, it would not be entirely correct to recommend only one exercise for a particular area.In general, the training will be much more effective.To use more muscles, but to pay a little more attention to problem areas.
If you are ready to work with yourself, let me offer you the possibility of such training.It is not complicated.If you need a quick result, spend it daily for two weeks and guarantee you lose 7-10 kg.
The basic condition to get the result is to train in the evening (one hour after dinner) and after that is nothing.Drink only water.This is necessary for the body to continue to burn fat and use energy that comes from food after a workout.
Complex for a beautiful waist
We do these exercises in the order as they are described.We make 4 reps for each exercise for 12-15 sets.
Important!Recreation between reps for no more than one minute!Rest between exercises for 3-4 minutes
Classic attacks
Perfectly upload the posterior thigh biceps by returning the muscle tone to the feet
Stand up straight, hold your backs evenly, place your hands on the belt.Take the maximum forward with your right foot, go to it and sit in a 90 degree angle, then return to the starting position.Make the required number of reps in one, then repeat the same left leg.
There is no need to first alternately alternately with the right, then with the left leg- this creates a dangerous spinal load.
If the exercise looks too light, pick up plastic floor liter bottles of water.
Sumo style squats
Best Exercise while training buttocks at home
Put your feet wide as shown in the picture.Turn your feet so that it is comfortable to be in the lower position.Hands in front of you (you can stretch your balance) and sit down as deeply as possible.Then we return to the original position.
You can also use a plastic water bottle for complication, but already five liters.
Press exercises
No matter how many different exercise opportunities you know for the press, only the classic rotation forces the press muscles.
Take a lying face up.Pull your feet at a few 90 degrees and put your hands behind your head.The emphasis on the force of the press muscle begins to tear off the shoulder blade from the floor, causing the case to rotate.Take a pause for 1-2 seconds at the top of the exercise and then return to the starting position.
As you roll, try to lift your body only for the effort of the press muscle - without the help of the hands of the hands.Do not try to touch the knee head while doing the exercise - just tear the shoulder blade off the floor.Be sure to try to withstand a short pause at the top of the exercise - it significantly increases its efficiency.For more convenience, you can put your feet on the couch to keep them parallel to the floor.
Hyperxtension
An extraordinary exercise to improve posture by training spinal muscles.You get a bonus for tightened buttocks and good load on your hip muscles.
Lie on your stomach.Place your hands in front of you, hold them straight.Keep your feet together.Breathe and lift your hands and feet at the same time.Lying at the top of 2-3 seconds.Go back to exhalation.
Reverse pushing
We will return the tone of the muscles of the hands.Don't be afraid, never press huge hands.Even if you want.But for your hands to be strong but beautiful, you can do it.And we just need a chair.
Turn your back to the chair, sit down and place your hands (handle shoulder width) along the edges of the seat.Inhalation, start slowing down slowly, fold the elbows.Lower the fifth point to the position where the shoulders do not become parallel to the floor (first after this exercise, it will be quite difficult to sink relatively low. Start with a comfortable lowering depth).Hold your elbows straight and do not dilute them well sideways.Once you have reached the bottom, using only the triceps power, push the torso upwards, lifting yourself (exhaling) to the starting position.The exercise may seem simple, but you need to train a little to make it really right and feel that the muscles you need are working.
Exercise "Vacuum".We make the stomach flat
However, this exercise will allow you to work well to work with transverse abdominal muscles that are hidden under the press and are not visible outdoors.But it is she who is responsible for the support of the internal organs and prevents them from spilling.And “Vacuum” is the only exercise that trains this muscle
You can do a vacuum not only during your workout, but also in a free minute.You can sit.You can stand.But the most convenient lay down.
To do the exercise, lie down on your back, bend your feet on your knees, relax your entire body.This is the starting position.Then make a strong exhalation, while drawing as much as possible with your stomach.After pulling out your stomach, hold it in this position, breathing slightly.Do exercises two or three times in a row.Gradually increase each other workout from 15 seconds to one minute.
This training will take about 40 minutes.If you have a exercise, a treadmill or an ellipse at home, you can train for another 20-30 minutes.
Good luck along the way to your dream figure!