Did this time stop entering their favorite things at this time?There was an ugly barrel so trust in perfection has disappeared?Every second faces this in different stages of life.Today, more than 60% of men and women around the world are dissatisfied with their see in a daily mirror and are already intensively to cope with the weight problem.
Want a flat abdomen and a beautiful spine?Exercises to lose weight and parties are a great solution for those who dream of returning harmony.With a balanced diet, you will stay with you for many years, faster and more effective results.
Why the weight increases
There is a norm for any person in small fat volume.The protection of bones and bodies from hypothermia ensures any effect on the outside.Deposits are now an opportunity for concern.You can get rid of them with a diet that is in a training and such a captive.However, before compiling the exercise program and determining with a diet technique, you should be able to see what "climbs" for what weighs:
- Reduced metabolism.It happens to be an old man, has metabolism.Gradually, the body becomes more difficult to digest the dish that leads to the weight set.Perhaps you saw that your loved ones, friends, friends, you ate very fatty, sweet food, and the figure remains thinner, and you start to enter as a bucket.This is due to normal and reduced metabolism.
- Genetic tendency.Scientists have proven directly to human genetics in the body of fat deposits in the body.If the relatives on the old line suffered from the growing body weight, then you will have a tendency to excess fat.
- A seated lifestyle.If you move smaller, you will be very difficult to cope with this table, even the smallest physically, even the smallest physical, even the smallest physically.
- Excessive food.Any excessive weight is the main reason for the excess weight.In particular, if a sedent is combined with a lifestyle, the oil will be gathered several times faster.
- Wrong posture.The constantly bend, the oil will gradually gather in the abdomen.To prevent this, you must constantly keep your waist flat.
- Hormonal changes and failures.When a woman or male minor reaches serious hormonal changes, various malfunctions include unusual, inevitable body weight.
Why it is important to make exercises for a thin waist and a flat stomach
It is important to overcome the stomach and the parties with the most effective exercises, not just for a beautiful look.This is also useful for the health of the whole organism.There are some medical performance of physical activity:
- The danger of increasing cholesterol.With the increase in body weight, the percentage of cholesterol in the blood is growing.Excess content causes health, occurrence and development of many serious diseases.
- Risk of stroke and heart attack.This applies to the people with the age of 40 by the age of 40 by the age of 40.In this case, it increases the work of blood vessels several times.All this in the complex is additional risks, probabilities, infarction.
- Slowly blood circulation.Lubricated oils create an advanced load in the internal organs.As a result, nutrients are worse, slow down the circulation, which in good condition, increases the risks of cancer.
- Reduce immunity.The body weight excess is to break the body of a hormonal background.The body weakens and becomes more sensitive to various colds, viral diseases.
Effective exercises for weight loss and sideways
The muscles of the abdomen and the parties form a unique "corset".The rear depends on the state of other muscles inside the hips and hips.Only a skilled king set will always keep the body in perfect condition.The results depend on fat deposits and man's mood to reduce weight.
Before choosing a suitable physical activity, a comprehensive effect of any motorized activity with a diet and does not affect only selected areas:
- Home training should be carried out regularly.
- All parts of the body are completely involved.
- For more effectiveness, a skilled diet is carried out.
The following exercises will help you and your stomach will help you to make your stomach to make your stomach.
Twisting
This is one of the most common actions that are very popular today.The most effective is not considered, but the bark is quite processed.If you repent, if you combine with dietary food, you will feel very quickly very quickly.
- We lie in a soft gymnastics carpet.We bow to the legs in the knees.It is important that even in a tiled position, they stand equal on the surface of the floor.
- We put our hands behind the head.
- We breathe deep and start to raise the upper body.Each rise is definitely accompanied by exhalation.
- We breathe slowly while the body body is down.It is completely in the back, we repeat the training again.
- We do 2-3 approaches with 10 repetitions.
Reverse twisting
- We are going with your back on a gymnastics carpet.
- There are legs because their feet are perpendicular, their legs are located completely on the surface.
- We put our hands on the ground with your palms next to the body.
- Lift the lower body in Exhale, bring your feet to the chest as much as possible, make a little and a few seconds.
- About the inspiration, we are in the starting position.
- Ten repetition we make three approaches.
Oblique twisting
This exercise is like a classic twist, but with some adjustments.The performance method provides shoulder turns.
- We stretch with your back on the gymnastics carpet and take the starting position that leads our hands to the neck.
- We twist the legs to avoid touching the surface.
- We raise the upper part of the body while turning the shoulder to the side.When the right shoulder turn is made, the left side is stable, lying.
- We repeat the action for the left shoulder similar to the right.
- Repeat 12 times.
Twisting with raised legs
- We sleep and pull the legs up (you can pass them).
- The body's twisting body is similar classic.
- We breathe when you are caught, exhale while lifting.
- We carry out three recurring approaches of 10-15.
Plank with turns
He works on his back, hips and press.
- Lie in the starting position - the knee / elbows are located on the surface in the case of the bar.
- We ensure equivalent placement of the cervical region and spine.We look towards us.
- We lift the knees from the floor and put the feet on socks.
- So we hold 30 seconds without moving.It is important that the breathing is not difficult.
- We repeat the exercise for each party at the same time.If the physical form allows you can stop in 1 minute.
Plank with one turn
- We go to the surface on the side.
- We transfer the weight of the body to the right elbow / capture and appropriate leg.It is important that the hand of a bent in his hand form a proper angle of the hand.
- Put the left foot on the right side.We keep the lower limbs equal.Lift hips from the ground.
- We continue this way within 30 seconds.
Cap
If you have not already done training on the abdomen, you must definitely make information effective attacks.
- We get a small step right leg and bend.After this position, the muscle tension in the Femur section feels.
- We extend our hands to the ground in the future.
- We take a significant step with the left foot and we sit slightly.In this case, the right remains right, but with the increase in socks.
- When you move a move, the back should always be.
- We repeat the attacks.
- We do 15 repetitions on each leg.
Tilts to the parties
- We stand right.We lift our hands over your head and do it together.
- We tend to the right.Ideally, the stretches on the left must be felt to bend it as much as possible.Fixed in a prone position within 15 seconds.
- To return to the starting position.
- We take 15 seconds of repetitive trends with the same delay in the other direction.
- You can increase their time in 30 seconds, such as getting used to "delays".
"Vacuum"
This exercise is ideal for running the abdominal press.Based on breathing.
- With the help of knees and elbows, I'm all four fourth in this position.
- We take a deep breath.At the moment the press should be as comfortable as possible.
- Exhale and also include our stomach by tensioning the press.
- We keep inactive for 30 seconds.
- We repeat in 15 recurring 2-3 approaches.
The liar breeding hips
- We are lying down, we extend your hands throughout the body, to the ground.
- By putting the legs under the feet, we bend the legs on the knees, putting them on the sides.
- Lift slowly, slowly, hips with lower back.The rest of the body should remain a real estate in the rug.
- We bend the back a bit and strain the gluteal muscles.We keep a few seconds in this position, fixed.
- We will go back to the initial state.
- We repeat several approaches 10-15 times.
How to choose physical exercises to lose weight and lose sideways
You need to compile a program before starting the parties and the stomach.It is impossible for the training of the teachings to provide any effect.The training set is individually selected individually, taking into account the characteristics of the body, initial physical form and body settings.An experienced coach should deal with this issue.
To get advice, you do not need to visit the gym, fitness centers.An exercise with a specialist is enough to choose the right exercises and compile a plan.It also shows the technique of conducting some actions.
If you don't have the way to contact the coach, you can simply make general exercises, for example, please charge in the morning.But do not forget that there is no such effectiveness.It is better to try to prepare a training plan in person, but with the mandatory accounting of the following factors:
- Medical indicators / counterparts.For example, people suffering from osteocondrosis are best abandoned by acute movements.Patients with problems with heart and blood vessels should refuse weightlifting, running.
- Goals.The more the goal is, the kit of the exercise must be more complicated and effective.If you need to eliminate one of a few kilograms, then simple exercises will be enough with a low -carb diet.It is important to make cardio education to get more effect and sports forms and train to the press.
- Conditions.If you constantly go to the gym, then the ability to train using different simulators.Otherwise, you need to choose the training that can be easily done with improvisation tools at home.
Eliminating the waist and the stomach is not as difficult as it may seem at first glance.The main thing is to properly adjust and prepare a program that will help you achieve a quick achievement.And we will help you in this work.