Would you like to get rid of additional centimeters in the waist? It is time to find out which exercises for the weight loss of the abdomen and sides at home for women who can be carried out with their own weight without dumbbells and simulators.
If you regularly carry out a number of exercises, you will see a noticeable result after a short time.
10 most effective exercises from fat on stomach and sides
We train the ability to leave the kitchen!
Yes, yes, you don't get mistaken. This is the first and most effective of all exercises for losing weight for women. I would like to make sure you read it if you decide to chew the training complex immediately.
80% of the diet. 20% of the exercises. Don't forget it!
Now try the first complex of the complex proposed in this article. It consists of the 8 best exercises to remove excess fat from the belly and get the muscles of the press.
Book
Start with the position of the layer on the floor or the gymnastics mat and slowly lift your hands on your knees so that your body forms the letter V. Pull the muscles of the press and use body strength to maintain the balance in this position.
Keep it as long as possible.
Repeat the movement as often as possible.
Bicycle
This exercise No. 1 of the world in effectiveness for the press! The only thing you have to follow is that you don't move too quickly if you run it. Make every repetition slowly and carefully.
Start with 3 approaches of 35 repetitions for each leg. Bring the number to 50 on each page.
Russian twisted
The biggest mistake that people make this exercise is that you don't keep your back flat. Try that the back is as straight as possible and does not fall on the side side. If you are not sure if you are doing the right thing, practice in front of the mirror.
Keep your back straight and glue your chest forward. If it is too "simple" in this form, take up the weight of 2-3 kilograms.
Exercise: Start with 3 approaches to generally get out of 20 repetitions (move slowly). Then you can take a dumbbell.
Touch the socks
This exercise should cause you to feel the lower and upper press. Remove your hands to the ceiling, the back should be pressed tightly to the mother. Remember that during the entire exercise the lower part of the back should be pressed onto the floor.
Exercise and try to touch the socks (if it doesn't work, it is okay, stretch as high as possible) and then return to the starting position, this is a repetition. Repeat the movement as often as possible within a minute.
Superhuman
Fat on the back is no less than a few bright yellow rubber slopes. Do not neglect your back, but also forms a line.
When you lie on your stomach, increase your arms and legs as high as possible for 30 seconds. If it is relatively easy for you, try to keep the situation for 1 minute. Exercise: Start with 4 approaches so that there are a total of 10 repetitions.
Planck with a jump
Start with stopping the lies and simply close your feet so that the knees are one first, because the elbows on the other side then return to the starting position. Change the page with every jump. Make sure the press is tense all the time. Repeat the movement as often as possible for a minute.
Variation of touching socks
Start by lying on the floor. Lift your hand and at the same time lift the opposite leg. Bend the second leg in your knee and reduce yourself to the floor to keep the press muscles in tension. Repeat the movement as often as possible within a minute.
Classic twisting
I think we all know how to twist. . . Make sure you put up with the muscles of the press on the movement upwards. Focus more on the use of the case than on the number of repetitions. Slow and correct turning more efficiently than rapidly torn repetitions. Perform movement as often as possible in a minute.
If you liked this article about the exercise to burn fat and you would like to get a full-fledged plan for home training like this, you can see our 21-day marathon with weight loss.
In 21 days, people get from 5 to 10 kilograms and they are very happy about it. But we also receive reviews of those who taught the program how to change their habits in food and who have found a diet that will help you in the long run.
30-day complex for the print tone
How you feel with a flat stomach and without it is the abyss. Imagine what it feels like to wear tight tops? Don't you reflect all the time with a handbag in the park? With pleasure to finally get rid of outer clothing on the beach. . .?
This may seem impossible, but if you follow this simple, proven plan, it will be quite realistic to remove the stomach. Yes. It's for you!
And here we are ready to help you. This year we combined the forces with a fitness trainer to create a new and absolutely exclusive 30-day marathon for you to burn the subcutaneous fat to improve the sound of the press muscles.
We hear directly how you have proclaimed: And how does it differ from all such press programs? Our marathon is specially designed for less complicated and more satisfaction! The plan is put together in such a way that the key muscles work in the stomach and do simple exercises so that you can easily integrate the classes into any dense schedule.
So promise to feel good this summer, to lose weight and to devote yourself to the tone of the abdomen on the 30-day marathon of gymnastics. Simply download the plan with the following images and print it on the fridge, the closet and over the TV if he would only give you the focus. We even added a photo of how to make every movement so that they don't get stuck on anything. You do not need an expensive subscription to the gym or a personal training program!
All you need is to cook your favorite swimsuit for the season. This summer you will be ready to attract it more than ever!
How to train:Follow the simple steps of this tour to remove the excess from the waist. How to do the exercises of this 30-day marathon is indicated below when they are not familiar with the execution technology.
- Movement 1: Planck on the elbows and knees. Make sure that the elbows are located directly under your shoulders and do not bend the pool up.
- Movement 2: Simplified Burpi. Put your hands on the floor and put the focus on laying it down first, then the second leg. Then pull your legs on your hands in the same way, get straight and stretch your arms up.
- Movement 3: Planck on the elbows and socks. Put on your socks and raise your knees and hips from the floor. Discover the body weight forward so that your nose lies in front of your fingers and pull the navel.
- Movement 4: full of bourpie. Put your hands on the floor and throw two legs back at the same time to be at the end of the lies. Then pull your legs back on your hands in the jump and jump up and tear your feet off the ground.
- Movement 5: Planck at the end of lies. Put your outstretched hands on the floor, make sure that the wrists are in the same line with your shoulders and go forward.
- Movement 6: Burpie with Push -ups. Do everything in the same way as in the previous paragraph, only if you use the emphasis, do a push -up: bend your elbows and go to the ground before jumping up. If it is difficult for you, kneel before the push -up.
How to get rid of excess fat on the stomach is a comprehensive tour!
A flat stomach is what many women passionately longs for. Removing fat does not only mean looking good in a bikini.
Today we know more than ever about diets, and although it is not so scary if they are soft in some places, but excess fat in the lower abdomen and pages can be very dangerous for health.
To determine whether you have excess weight, you can measure the Body Mass Index (BMI). According to the National Health Service, however, the degree of risk can vary depending on where it accumulates. And excess weight is one of the most dangerous.
"A large amount of fat in the waist (compared to fat around the buttocks and the hips) is the risk of diabetes and heart problems, " she says. A healthy waist of the waist for men is less than 94 cm (37 inches), for girls they are less than 80 cm (32 inches).
Obesity leads to 9. 000 premature deaths annually and can reduce life expectancy by 9 years. It is also associated with serious heart problems and can increase the risk of heart disease, breast cancer, large intestine, prostate and type -2 diabetes.
We are constantly bombarded by news about the latest achievements of diets that we have to eat more than we have to try out more than we have to try out at home. . . But what really works if you want to get rid of fat from your stomach?
Move
These have passed than everyone thought that they only had to eat less to weigh less. The government recommends adults to participate in two forms of activity: aerobic and power to maintain a healthy weight.
These classes should be 2 hours 30 minutes "from medium to intensive" aerobic activities per week (jogging, swimming, running, running, jumping.
If you lose weight and want to concentrate on being overweight with training, try these 10 exercises for a flat stomach. For you you do not need an expensive subscription to the gym or a fashionable personal trainer and the best can start today!
Carelessly eat
No, here we will not tell you that you only have to eat less to get rid of the hated fat from the sides and your stomach. But you have to choose healthier meals and snacks to feel as good as you look outside. When we talk about burning fat, there are many simple ways to form an everyday diet, we recommend these SuperF products in the following list - you guarantee your diet on the right rails!
Fat burning products
- Copper: Green with fleshy leaves such as cabbage, mushrooms, seeds - in all of this there is a lot of copper, which helps the body burn fat faster. The latest studies by the University of California in Berkeley have shown that copper is an important part of their diet, since it later reduces the release of energy cells. In addition to the copper mentioned, nuts, legumes, oysters and other mollusks are also rich. Copper also prevents early aging and gray.
- Humus: Studies by scientists have shown that people who prefer humus as a snack are 53% less susceptible to obesity and 51% less have the chance to increase blood sugar than those who don't eat - and that's not all. Amaters from Humus Talia on average 5 centimeters thinner than those who do not add chickpeas to their diet.
- Nuts: This is a very comfortable snack and there are reasons! Although they contain more fats than, for example, grain cookies, these fats are useful for the body and give them a feeling of saturation longer - which means that they do not achieve a box with cookies two hours after dinner!
- Olive oil: It seems that the best way to lose weight is to avoid the whole "fat", but that's not the case. Olive oil contains mononasized fatty acids can help you keep cholesterol under control and at the same time to fulfill hunger - just like the nuts.
- Berries: Do you know that a raspberry cup contains six grams of fiber? These crumbs are remembered in the morning - try to add a handful of porridge to breakfast!
- Ovsyanka: If you have caught yourself looking for you at 10: 30 a. m. after the next sweet delicacies, this means that you will most likely have breakfast so that you do not fall with blood sugar. A bowl of porridge in the morning enables you to feel hungry anymore!
- Beans: beans, beans are useful for the heart. . . But not just for the waist! There are only a few calories, but there is a lot of protein and fiber, this is the best food to judge the decision to squeeze your stomach. Try adding it to the salad - it is delicious and much more satisfactory than just eating a leaf plate!
- Everything - we all know that you have to eat more whole grain bread and pasta as ordinary, and this is a change that immediately affects your weight. Let it become a good incentive for you to stay away from this section in the supermarket!
- Green vegetables: Green vegetables that are rich in fiber are perfect food for everyone who wants to correct the waist line because calories are not in them. Try to reduce the amount of carbohydrates on your eating dish and to replace it with green vegetables. You will still feel saturated, but there will be no belly!
Call
Appropriate nutrition and increased physical activity every day helps you to lose weight. However, if you are involved in a program that aims specifically at problem areas, you are guaranteed to determine the desired results!
And if you are looking for ways to remove excess weight without strenuous training and strict nutrition
For this purpose, we have developed a 30-day marathon that contains exactly the exercises you need, have a flatter belly for a month and then.