Chocolate Slim Official site
Share this

Effective set of exercises for weight loss in the abdomen and sides.

For many, losing weight is a difficult task that requires enormous time costs and strong will.However, almost everyone to lose weight, belly weight loss is the greatest difficulty.When a person successfully reduces weight, the fat seems to go from anywhere, but not from the sides.Consider exercises that will help remove your stomach at home.

Strong bodies

Is it possible to quickly eliminate excess weight from the abdomen and sides at home?

Some seem to lose weight at home is an impossible task, it is necessary to attract many professionals: nutritionists, coach, masseur;Buy expensive food courses and training plans.In fact, if the problem is not related to any disease, you can only deal with weight loss by taking some effort and using the knowledge we will give you today.A combination of aerobic and anaerobic loads will be the best choice for an effective weight loss at home to form a narrow waist and flat belly, that is, it is necessary to alternate and train the cardio.In addition, it makes sense 1-2 times a week to purposefully pump the abdominal muscles.So workouts at home to lose weight should look similar:

  • 2 times a week for cardio workouts
  • 2 times a week for power workouts
  • 1-2 times a week by pumping the press (separately or strength training and heart complex)

And what exercises are included in this type of training and how to do them, we will describe in detail later.

An effective gymnastics exercise complex for weight loss and sides

Let's start with the press press.There are many abdominal muscle suction exercises.Some believe that some exercises are more effective than others, but in reality, even familiar and long exercises give a good result if you do them regularly and observe the right technique.

rotation

Turning exercises technique

Repeat 20-25 times.3-4 methods will be enough.Body carpet lying on your back (for women and men) lifting a tray, is a great exercise to create and strengthen the press rectal muscles.Technical exercise:

  1. We lie down on the back.
  2. We bend our feet on the knees and put our shoulders on the width.During pedestrians, the leg does not need to be torn off the floor (which is often the case because the legs serve as a counterweight and "try to help get up"), so you can arrange them immediately: slip under the sofa, ask for something to hold and so on.
  3. We put our hands behind the head or cross on the chest.If you are a newcomer, your hands can be stretched behind your head, and when you climb forward.
  4. Please note: You don't need to press your head or neck with your hands.
  5. The back is tightly pressed against the surface.Reduce natural polish in the lower back.
  6. Take a deep breath and exhale with a round back lift your body.
  7. At the top you should exhale as much as possible, crush the press muscles and 2-3 seconds.
  8. After that, inspiring, we go down and relax.

It is necessary to repeat 15-20 times, 3-4 methods will suffice.Of course, the press muscles quickly adapt to any load, and this exercise must be done in conjunction with others or periodically replaced.Of course, for beginners, this exercise represents a lot of difficulties, so you can replace it with a few simple options.

Leg lifting while lying down (suitable for warm)

For example, the twisting or lifting of the housing can alternately lift the lying legs alternately.This exercise allows you to pump the lower part of the rectal abdominal muscle.All exercises in your legs will always be more difficult for pressing than turning or lifting the upper body of the body:

Exercise in the press
  1. We lie down on the back.Legs extended.Hand in a case.
  2. When he lifts his legs, he often tries to grab his back, so in order to cut this phenomenon, put his hands under the buttocks and hold them there throughout the exercise.
  3. We take a deep breath and exhale our feet off the floor.
  4. We lift our feet to the floor of the floor, hold this position for a few seconds and start slowly, feeling the abdominal muscles, lowering our feet.
  5. At the bottom point, it is advisable not to touch the surface so that the load is constant.

For a beginner, such a method can seem quite complex, making it sense to make one hour lift.As you exhale, lift one leg to a 45-60 degree angle, stay and slow down.When the first foot touched the floor, you can lift the second.Do not confuse this exercise with reverse rotation.As we have described the above, we will finish the exercise perpendicular to the foot position to the floor.When opening at the top point, it is necessary to tear the buttocks off the floor and slightly winding the lower part of the body.

Exercise for press Lokot-Kolon

There are two options for this exercise in the muscular area: press rectum and diagonal muscles.There are also several options with different difficulties.Technical exercise:

  1. We lie down on the back.
  2. We take hands behind the head.
  3. The legs can be in one of the four positions: to be folded on the knees and stand on the floor or lengthen lying on the floor (light);lying on a hill (light);Or they can be kept in the air (complex).
  4. The purpose of this exercise is to reach the knees with elbows.
  5. At the same time, we turn both the tray and the legs, that is, we try to connect them in the middle.
  6. If we work with straight muscles then our task is to touch both elbows on both knees
  7. Exercise about the muscles of the press rectum
  8. If we want to find out the diagonal muscles, we should contact the opposite elbow and knee.
  9. When we find out the diagonal and gear muscles of the press, it is necessary to touch the opposite elbow and knee joint
  10. If the legs lie on the hill, then we turn more so that we can drive the upper body, the lower part is attached, so the exercise is easy and appropriate for beginners.
  11. It is also an easy choice when lifting your legs and putting them on the floor again.
  12. The hardest choice is when your feet are twisted with your body, that is, you pull them to you and then straighten them, but do not touch the floor legs.
With your feet down

The repetitions from 15 to 25, 3-4 methods will suffice.

Bar - classic and side

Based on research, exercise the tape is one of the top ten printing exercises. In addition, the diagonal abdominal muscles are most effective.There are many bar options.We will consider two classic species - a classic tape and side.Both of these exercises can be done in dynamics.For example, tighten your feet to your chest, raise your hand, leg, jump and so on.

Classic tape.The bar can be done in three ways from the simplest to the hardest:

  • On outstretched hands.Starting outstretched hands is a great choice for beginners
  • On the forearms.The elbow rod is a little harder to hold the truth housing, so it is better to find out if the tape has an outstretched hand, stretched tape equipment
  • On the palms (Dandasan's conversations).This pose is borrowed from yoga.This is a complex choice that may not always be able to fulfill it correctly

Technical exercise:

  1. We lie down on the stomach.This is the starting position from which to stand in the strap posture.But if it is very difficult for you, you can immediately get into the tape from a comfortable position.
  2. The legs lie straight.
  3. Place your feet on the socks.The closer to your feet, the harder it is to do the exercise.
  4. We rely on elbows or your palms.
  5. We breathe and squeeze into the right version of the tape.
  6. You must stay in this position for 20 seconds to a few minutes.It all depends on your preparation.
  7. It is important to observe the body.Regardless of the rod where you stand, the whole body should be one smooth line: the stomach tightened, the pelvis is not filled and raised, the back straight, the neck relaxed.
  8. Remember to breathe.Breathing should be smooth and calm.At least that is to be achieved.
diagonally

Sidebar

This exercise can also be done:

  • On the outstretched hand.Sidebar on an outstretched hand
  • On the forearm.Sidebar on the elbow

Technical exercise:

  1. Lying on the side.
  2. A more sophisticated choice is when one foot is lying on the other, but this method may seem very difficult for the beginner, so you can put their feet nearby.
  3. We rise on the elbow or his outstretched hand, helping ourselves to the benefit.
  4. Breathe and tear your body off the floor exhaling.You only have to stick to the leg (or two) and the support hand: neither the case nor the pelvis or the legs should touch the floor.
  5. You also need to make sure that the body is one line.
  6. The support hand should be strictly under the shoulder.
  7. We stay in this position for the right time - also for 20 seconds to a few minutes - and change the side.

The strip exercise begins at least at least possible and increases the time each time, adding 5 to 10 seconds.So, if you do this exercise regularly, you will easily reach for a few minutes after a month.The abdominal muscles quickly get used to the cargo, so you have to try to involve a variety of exercises, alternately and replace them in workouts, then you can achieve greater efficiency.

The idea of cardio to lose weight

Cardio training is an exercise complex or one exercise that requires a lot of oxygen to our body, which increases heart rate and breathing.Cardio loads teach the cardiovascular system very well and also effectively help you lose weight.Cardio loads include:

  • Running
  • Jumping on the rope
  • Bike or exercise bike
  • Runs up the stairs
  • Various jumps and exercises with jumps ("stars", bark, cry with jumping, etc.)
  • skiing
  • Various active sports games
The emphasis is lying

You can also take some of these activities at home and use weight loss.

The rack

The rope jump is one of the most accessible types of heart and at the same time is one of the most effective.You can burn between 600 and 1000 kcal per hour in intense workouts.The number of calories burned depends on your readiness, weight, age and some other factors.Jumping technique.This exercise is not particularly difficult because it was probably everything he was familiar with from childhood.But there are the nuances we would like to pay attention.

  1. The length of the rope should be comfortable for you, otherwise successful training will not work.If you stand in the middle of the rope, then her handles should reach you at the chest.
  2. We take a jump rope, take our hands from the hips at a distance of about 20 cm and start to spin.
  3. Hands should be completely involved in work, not just brushes, otherwise you will overeat them very quickly.
  4. We jump on socks, not on heels.
  5. Choose comfortable shock shoes or shocking shoes or shocking coating, and better, as it will preserve your joint health.

If you jump regularly - every day, every other day, it will be enough for 15-20 minutes to maintain good shape.You can also experiment with a variety of jumping options.Not only will it diversify the training, it will also make it more intense.We suggest you watch a video with a variety of rope exercises.

Fleeing the home of the house

Running is a great choice for a heart load that helps to involve all the muscles of the body to work, but for one reason or another, running on the street is impossible.In this case, you can try running a place that is easy to do at home.Running on the spot can become an analogue of a treadmill or on the road, if you work at an intensive pace, such training has many advantages:

sidebar
  • It doesn't matter the season and the weather conditions
  • No special choice to choose and buy clothes
  • less chance of injury

In a word, you can do anywhere or anywhere.But of course, there is one very unpleasant disadvantage - in some respects, running on the spot is less effective if you compare it to running on the street through a cross -relief.Why?

  • No horizontal motion
  • There is no resistance to weather conditions
  • There are no natural changes in the landscape (lifts, landings, stone surfaces, sand, etc.)

And for many, this lesson will be quite boring.It is difficult to run instead of 20-25 minutes.

How to solve these two problems?How to make a run in place of more effective and interesting profession?You can use music or TV to diversify your training to distraction.You can not only watch your favorite series, but also burn 200-300 kcal in each series.To do an intense workout, you should alternately alternately: at a slow pace, at maximum speed, raise your knees high, pull one way to your chest and more.Constant load changes will prevent the body from applying and working in a saving mode.

Exercise bike workouts

Exercise bike is located in every gym and is also often bought for homework.First, it is small, you can choose a trainer even for a small apartment;Second, it has an affordable price.For many people who want to lose weight, the question arises: what is more effective - running or exercise bike.It depends on many different parameters: the initial weight of participation, age, physical training level, simulator load level or running conditions, intensity.However, in one way or another, there is a opinion that running is much superior to fat burning on a bicycle or bike.If you maintain a speed of approximately 30 km/h, you can spend about 800 kcal, which may be equal to an hour of running.You need to be patient to achieve good results, especially when it comes to your abdominal problem.It often happens that a person eats properly and regularly, loses weight, but the stomach comes out slowly.Sometimes this is because visceral fat accumulates there (unlike subcutaneous, it is deeper and enveloped in the internal organs), and it is not easy to get rid of it.Nevertheless, it is not impossible, though you have to spend a little more time and effort.