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Exercises for the abdomen and sides: rules of training at home.

Exercises for the abdomen and sides: rules of training at home.

Appetizing thighs and breasts are fashionable nowadays, but this trend does not apply to the sides and abdomen. Often, they are the most problematic areas for women who dream of having a slim and sophisticated silhouette.

The causes of the bulging abdomen, as a rule, are found in the wrong diets and the lack of regular physical effort.

How to remove the ugly folds of the house and make a tight waist instead? Achieving the desired effect will only help a change in diet and a series of physical exercises to reduce body fat and strengthen muscles. Only one diet, if you do not do to reinforce your exercises for the abdomen and sides, is an empty exercise.

A flat stomach is not only the absence of fat, but also strong abdominal muscles. By participating in a special program at home, you will receive many beautiful bonuses:

  • reduction of body fat
  • increase the elasticity of the skin
  • Improved blood circulation
  • Increase in elasticity, muscle tone.

Also, if you do exercises from the abdomen and sides in the general training complex, the initial effect will be noticed after a week. For the first classes, you must attend a Pilates or aerobics course, where you can study according to the instructions of professional trainers.

Making the perfect belly at home.

Before you begin to study the exercises to train the sides and the abdomen, you must clearly understand that to achieve weight loss from any specific part of the body is simply impossible.

To achieve the desired effect of training, you can focus on certain problem areas.

A very common mistake is that the fat in the abdomen can be eliminated by pumping the abdominal muscles.

Exercises for the abdomen and sides: rules of training at home.

It is believed that the weighted exercise complex will lead to the acceleration of this process, but this opinion is wrong. The strengthening of the muscles of the body will occur during training, but the amount of subcutaneous fat is reflected a little.

If we use weighting during exercise, then the volume of the abdomen not only will not decrease, but will increase due to the increase in muscle mass. Therefore, during training, aimed at reducing the waist, the use of any weight is strictly contraindicated.

To achieve the desired effect, it is necessary to approach the subject in an integral way, that is, to combine the proper diet and regular physical exercises. The main nutrition rules include:

  • Food in small portions 4-5 times a day.
  • Drinking in excess – from 1.5 to 2 liters per day.
  • Reduction of salt and sugar intake.
  • Low fat cooking.

With the help of these recommendations, you will not only achieve the perfect figure at home, but you will also get an excellent mood and a powerful load of joy.

How to achieve the maximum effect.

It is proven that in the morning the effect of the training reaches its maximum point, because without feeding the body it begins to actively burn the accumulated fat in the problem areas. So you can eliminate excess weight much faster.

Following this recommendation, the complex should be done at home before breakfast or 1.5 to 2 hours after a meal.

When you perform exercises for the muscles of the sides and abdomen, your own body should act as a burden, otherwise, you will achieve the opposite effect of losing weight.

The visible result is achieved fairly quickly, but only if the regularity of the training is observed. Make a complex, until you feel a slight fatigue, adjust the intensity and duration of classes, according to their own feelings. But you do not need to give yourself concessions: save yourself the opportunity to lose body fat and get the figure of your dreams.

To make more repetitions and achieve the best effect, you can change the amplitude of the movements during training.

Some, even simple exercises can cause pain in women. With the appearance of severe pulsating pain, it is necessary to stop classes urgently.

To achieve the best effect of workouts at home, do not neglect the warm-up. The gentle heating helps warm the muscles and speeds up the recovery process.

To eliminate the folds in the abdomen, it is sufficient to train 2-3 times a week. In a workout you can include 4-5 exercises for 2-3 focuses.

Exercises for the abdomen and sides: rules of training at home.

Lose weight with hulahup

Hulakhup, or hoop in ordinary people, is not only effective, but also the most affordable means for independent training in the home. During the classes, women’s abdominal muscles, thighs and buttocks are trained. Rotation of the hulahup not only makes the muscles work, but also improves the blood supply to the tissues, which helps eliminate subcutaneous fat.

In addition, when working with this projectile at home, you will improve the turgor of the skin and eliminate the appearance of cellulite.

What ring to choose?

To learn how to train with hulahup, you must start with an aluminum or light plastic projectile. With it, you can easily master the movement technique, be able to burn those extra calories and eliminate the stomach.

When you perform exercises with a light ring with confidence, you can switch to weighted options that will cause more muscle tension and produce a good massage effect. In the hollow plastic wrap can fall asleep sand, and you can buy hulahup with massage relief.

Using this simulator, you will work on purpose in problem areas, resulting in the perfect figure every day.

Exercises with a ring to lose weight.

The first training with a hoop at home should take at least 5-10 minutes. Increase the duration of the training with each time of 2 to 3 minutes, bringing the total time to 45 minutes.

How to twist hulahup correctly? To remove the ugly folds in the abdomen and waist, you should rotate the hoop, rotating the lower part of the body with a small amplitude.

Place your legs as wide as your shoulders, you can bend your knees slightly. When doing the movements of the muscles of the waist and press maintain tension, monitor the uniformity of breathing.

In addition to the usual rotation, there are special exercises, whose complex implementation will greatly accelerate the effect of losing weight.

Exercise 1

Standing position, legs are together. We move our hands towards the lock behind the head, while the elbows must be separated in different directions.

Making gentle circular movements of the body and hips, slowly unwind the ring. While inhaling, hold your breath for 2 laps, exhaling, as much as possible, pull your stomach.

Do 50 repetitions in one and in the second direction. Each day, adding 5 repetitions, brings this number to 100.

Exercise 2

Place your feet close to each other, with your hands in the castle on the back of your head. Turn the hoop to the right. Making turns, begin to rotate following the movements of the hoop around its axis.

Do 10 repetitions right and left.

Exercise 3

This training is highly effective, but requires a safe physical preparation of the woman’s body. Lift your socks, raise your arms above your head and try to stretch as much as possible. Feel like a stretched rope.

Turn the hoop in this position without holding your breath. Time to complete – 5 minutes.

Exercise 4

Stretch your hands behind your head, put your feet together. Turn the hoop so that only the body is involved.

The area of ​​the buttocks and hips should remain motionless. Do 50 repetitions on each side.

By making an employment plan at home, pay attention to the state of health. Remember: the hoop must be removed during menstruation, with the exacerbation of diseases of the organs in the abdominal cavity.

Exercises for the abdomen and sides: rules of training at home.

Exercise to lose weight.

If you decide to eliminate the hated folds of your stomach without using sports equipment, you can do the following effective exercises at home:

  • Take the position of the feet shoulder-width apart. Tense your abdominal muscles and bend your knees slightly. Keep your shoulders straight. Make gentle turns of the body towards the sides, at the extreme point, stay for a few seconds. For beginners, the optimum load – 2-3 approaches 10 times in each direction.
  • To perform the table exercise, you must emphasize the arms and legs, fixing the body in a position parallel to the ground. If this exercise seemed too difficult, then you can practice the half-table, the balance is maintained with the help of hands and knees. Keep your body in weight for 20-30 seconds, gradually increasing the duration of training.
  • The vacuum created in the abdominal cavity by the tension of the abdominal muscles is recognized as one of the most effective exercises to eliminate fat. You can practice it anywhere, standing or lying down. Inhale the maximum amount of air, inhale in the stomach. Try to stay in this position as long as possible. Do 5-6 repetitions during training.

Of course, there are many more exercises designed to shape a beautiful waist at home. You can use the advice of professional fitness trainers to expand the training complex and create an individual program.

Workouts as effective as deadlift with low weight and static squats, which will help burn more calories and speed up the metabolic process, are shown excellently.

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