Exercises to lose weight in the house

The whole world is the women who are tender that the fitness coaches make new exercises to lose weight and parties.Obesity is becoming a true problem of mankind, comprehensive fight must be done.With proper nutrition, physical exercise gives you a quick and durable result to lose weight.

The most common reasons for the abdomen and parties

Frequently, the exercises to lose weight on the parties give good results along with a diet. A sedentary lifestyle, reducing irrational nutrition. In addition, the stomach and parties are covered with oil due to stress, lack of sleep or diseases of internal organs.Practical exercises to lose weight will help to remove oils in the stomach.The main thing is to perform them correctly and regularly.Women with dietary nutrition need to combine exercises to lose weight.Otherwise, you cannot achieve the harmony of the desired.

The best exercises to lose weight and lose sideways

The best among many types of training is effective exercises designed to lose weight, abdomen and parties.Those who make the waist thin, create a beautiful posture and are the figure of women. This type is a complex Guy Gasper, a fitness trainer, the author of the methodology. The complex has 10 special training to lose weight in the stomach and the parties.Classes strengthen the abdominal rectuit and oblique muscles, as well as the muscles of the back. Classes to lose weight from belly and sky are also easy to do, even calling the tummy press for the dummy.The most interesting is what exercises are to lose the weight and parties included in this complex:

1. Warming up.Mandatory and only 4-5 minutes, it helps to warm the muscles, stretches and injures.
2. This is followed by static exercises to lose weight and parties.
3. Stretches.

Then, all exercises will be examined in detail in order to lose the abdomen and parties with pictures.

Twisting

The first 5th part of the best exercise to lose the abdomen and parties are included in different types of twist.The rectus allows you to operate the abdominal muscles and create a corruption press.The most common choice to lose weight is in place.Helps burn fat and score the lower back on the lower back on the lower back.Laying down the floor, twist legs with a right angle on the knees.The hands are behind the head, the elbows are divorced to the parties.Squeeze the press, raise the shoulder zone from the floor to the pelvis.Slowly falling from the peak point.

 Plank

The most effective exercises to lose weight at home are based on the use of your own body weight.Plank is a universal training of a large muscle group.This will not only lose weight and lose the parties, lose exercise, but to change the painting in a better way. Conducted as follows:

1. The starting position stretches to the ground, the legs are parallel, the wrappering front of the floor, the elbows are under full shoulders.Inhale.
2. Exhale: Install the legs on the toes.Support - in the front bush in the toes.The back, there are no ideas, the muscles of the legs, abdominal muscles, legs are in tension, and the legs are as close to each other.
3. When the muscles are very tense of unpleasant feelings, sink it straight.

Reverse twisting

These simple exercises are effectively contributing to the abdomen and the parties in the house.Properly, they are done as follows:

1. Starting position - stretching to the ground (hands made).Legs - a bit bent on the knees.
2. Lift your feet up by lifting the lower back below the floor.
3. About the inspiration, lower your feet and the back of the back slowly.Amplitude - shortened,

Tilts to the parties

This Protozoa hat is suitable for weight loss and the sides of the house.It's easier to fulfill them easily - back and bend to the side of the desired amplitude.At the same time, one hand is thrown in the pipeline and the other.You need to train 100 times or more for each party for a good result.To zoom in, you can download it in the form of dumbbells.

Scalolas

The trained to lose weight and parties will be effective with the training of "scalolas", which covers a large muscle group.It is carried out like this:

1. IP: Lyching emphasis.Make our hands and legs should be eliminated.Trust the legs and socks of the legs.Protect your body from a cut in the back.
2. Inhale - Strain the press and pull a knee without deviating to the parties, the back is straight.
3. Exhale - Put your foot back without relaxing the press.Repeat for the other foot.

Oblique twisting

This type of exercise is effective to lose weight.The photo shows how the abdominal oblique muscles are involved.Proper execution algorithm:

1. Preliminary position: The legs stretched on the knees, the hands went to the back of the head, and their feet are pressed on the ground.An ankle of one foot is on someone else's knee.
2. About the inspiration, start lifting the body by turning it.The elbow of the left hand is trying to touch the opposite knee.Change the position of the legs and do on the other hand.
3. Think, but not the end.Work in a short amplitude in the tension of oblique muscles.

Twisting

This exercise forces the upper and lower abdominal muscles to work.IP: lying on the back of the legs.At the same time, the ankle line is on the parallel floor of the line, the knees are on the same line with pelvis and the hands behind the head.Stretch your knees and chest to each other, hips and shoulders away from the floor with a tense press.Repeat - 10 times.Relax and then repeat 10 times.

Plank with the loop

In complex exercises to lose weight with a photo and lose sideways will only help both waist, buttes, hips, legs.With one turns the bar is carried out according to the scheme:

1. IP - A classic bar, emphasis - on the socks of the legs, on the front sleeves.
2. Inhale - Turn on, right arm and take the sidebar position by resting on the toes.
3. Left foot and goal stretches in the opposite direction.
4. Bend your arm, your foot, pull the knee from the elbow.
5. Dilute the limbs in different directions.
6. Return to IP and repeat for the other side.

Lunch in turns

IP-permanent, legs are located at a distance of 15-20 cm, the level of the lower ribs.Stomach was pulled, the back was made.We walk right with your left foot and turn the body to the right.At the same time looking at the leg finger on the left leg.To make the right foot, go down in LUNGE.Return to IP, repeat for the other side.

Vacuum

This is an interesting way to lose weight in the abdomen and the parties.Typically, exercises for the abdomen and the parties are developing the muscles of the press, use the vacuum interior muscles and aperture.The exercise is carried out as follows: Straight stops, should take a deep breath, and then you should breathe and drag.Tighten the press, try to fasten the ummili to the bottom of vertebra and the ribs.Correct the situation within 10-15 seconds, slowly breathe through the nose and weaken the muscles.Breathe the diaphragm 2-3 times deep, repeat, 3-4 approaches.

Side attacks

Tighten this training, hip, legs, legs and numbers.To do this, you need to avoid your feet to your feet and stand up.The background, hands - in front of the chest, the elbows, in the press, are in tension.In Exhale - a step towards the left foot is from the right corner on the knee.Return to Exhale - IP and repeat for the other side.

Strong legs and buttoes will help you visually reduce the waist!

Fitness trainers are recommended for inexperienced exercises for inexperienced exercises to connect with other types of other loads used by other muscle groups.Thus, it will be possible to develop the figure, to make this figure beautiful.

Step in the house and hip trainings

These simple exercises can even start, but the result will not be long with regular lessons.

Squats

Be sure to add exercises to lose the house and sides, training hips and feet.Most celebrities are squats.

IP: Permanent, legs - shoulder width, socks divorced to the sides.Directed to knee socks.Body weight should be transferred to the heels, put the feet on the floor.The back should be beaten a little by a boat, but not round.The mosque is straight, without bending forward.When the knees lift from the bottom point, it is prohibited and diluted.At the beginning of the training - a deep breath, at the end - exhale.

Cap

The simplest training is the best exercises to lose weight, because they do not require special skills because they are clear and gives quick results.The lungs help keep the whole figure.Progress with the right foot, the foot is a little inside.The left foot back and mote to the leg.Hands - in the belt, even the case.Tilt your left foot, go down to the right corner forms on the knees of both legs.Exhale, push, back to IP, do it for the other party.

 Berpi

At first glance, Beripi seems to be a simple exercise to lose weight, but allowing all groups of abdominal muscles, hips, buttons to carefully work.It is carried out like this:

1. Fix a bucket from the stopping position, put your palms on the floor.
2. Back both legs by completing the rod in the right hands.
3. Squeeze your feet into your hand.
4. Get up, jump high, stick your hands on your head.
5. Repeat with 1-4 points without a break.

Run

Running is a classic way to lose weight to strengthen health.First, you need to warm the muscles, walking a quick step.At the same time, develop a respiratory strategy.Inhale - one step, exhale - three steps, comfortable.Then you can add a temp to the run, fast run.This training should bring comfortable feelings without pain, without pain.

Feet twins to the sides

Hip Abstract is effective exercises to lose weight and lose priests.Standing on the IP place, stretches on his side or stands in a quarter.Staying properly, holding support, you need to filter the gluteal muscles and take your foot side by side.

Be considered

This exercise is like many women for high efficiency to increase the weight of the abdomen and the butter of the house.IP - Legs bent on the knees, legs on the floor, the legs along the body, lying on the body tightly.About inspiration - Squeeze the hips and lift the hips, 2 seconds, tighten up to the hip, exhale and return to IP.

A number of exercises to lose weight of abdomen, parties and feet

To get rid of fatty deposits, the abdomen and parties need to be a collection of exercises. He must take into account the initial information of weight loss: its weight, possible health problems.You need to lose weight with gymnastics and great weight to lose weight.This will help the joints and ligaments not injured.Exercises to lose weight and parties should be performed at least 3 times a week.Manage the exercise process self-best.To lose weight and parties, the fitness of the house should not cause aggravation of chronic diseases.Be sure to start your classes with warming, finish with stretch.

After this schedule, we dedicate 3-4.5 hours at home to lose weight at home.This means that you will soon come to the physical shape.After 30 days, exercises and parties will replace the watery forms of ordinary lifestyle, harmony and grace.

How do you speed up weight?

Avoid to lose weight at home and to go to bed as soon as possible to lose the parties, you need to add proper nutrition, cardio education, modern cosmetic procedures.Nutritionists recommend using pharmacy drugs to reduce weight only in excessive cases.The use of sports nutrition will help you lose weight faster without accelerating metabolism in muscle mass.

Build a meal

After weight loss, it is recommended to eat in small parts with a break with 2 or 3 hours.It is important to eat the last dinner no later than 2 hours from night rest.Approximately 2 l clean, try to drink drilling water.Take care of the list of useful products, take a diet to draw.Minimize or remove malicious foods.

Add cardio training

It is difficult to assess the importance of cardio training for the abdomen and the sides of the abdomen and the sides.Experts recommend connecting Cardion with power exercises to achieve maximum oil effect.

Add Sports Food

Different sports food helps the body to fasten quickly and protect the muscle mass.These products are classified depending on the effects of the body:

• thermoghenics;
• diuretics;
• Reduce appetite;
• to block calories;
• Metabolism stimulants.

The fitness teacher is not to replace sports for the abdomen and the parties, but recommends that these two sources use for synergy use.

Opinion

If you decide to adjust your picture, physical exercises to lose weight will be the main factor of your physical exercise to lose weight.Other sources need to connect them - relevant and modern sports food, cardio education and most importantly - perseverance, strength of the power, good motivation.You will definitely achieve all the factors together by combining together.