Belly and side weight loss exercises

Every girl dreams of a beautiful and slim character.The most problematic areas are the abdomen and hips.Fat is deposited in these places.To eliminate the problem, a balanced diet is needed, and of course physical exercise.Using complex exercises, you can lose weight and tighten your muscles.The only condition is their routine and serious execution.

Weight loss rules

There are several rules for proper weight loss.When they are observed, burning of adipose tissue and repair results can be achieved.Therefore, you cannot eat sharply.It is necessary to gradually replace unnecessary products and replace them with useful uses:

• Use boiled meat, better chicken instead of sausage;
• Candy - Dried fruit;
• Cream - Low-fat milk;
• Sweet cheese - natural cheese;
• White bread is black or bread.

Also worth it:

• Reject mayonnaise, especially high in fat.100 g of the product contains ¼ portion of the necessary daily calories.You can replace homemade mayonnaise.
• Restrict sugar use.Develop the habit of drinking tea or coffee without sugar.Rejecting carbonated drinks will be useful.
• Give up fried potatoes, fries, cookies, fast food altogether.Potatoes used in combination with fat increase their calories by 7 times.The sun on the “on the road” won’t satisfy hunger, but they will lie in the stomach with extra calories.

Food should be chewed thoroughly and habitually reduce partly.Within 1.5 months, 2-5 kg will be required.To achieve the result, please use the rules:

• Eat raw vegetables before eating.This is necessary for the correct operation of the intestine, maintaining the flora and partial stomach filling before meals.
• Drink water on a small part all day.Drink a glass of water 30 minutes before meals.
• Breakfast with cereals.Not only will they satisfy hunger for a long time, they will ejaculate the body after sleep, but they can also help prevent fat deposition.
• You can't refuse dinner.It should be light, low calories.Before going to bed, drink half a cup of Kefir.
• Go to bed within 22:00, and the sleep time should be 7-8 hours.

The most important rule is movement.Worth registering for fitness, moving more.The easiest way to exercise:

• Go as much as possible.If time is allowed, part of the walk.
• Give up the elevator if possible.
• In the evening, after get off work, run 3-4 times a week.

These simple daily loads will help strengthen muscles in the hips and legs.Climbing is especially good.You can even run up and down the stairs.

Abdomen and side movements

To give this character an attractive look, you need to spend 30 minutes of gymnastics every 6 months and change the course every day.The fastest weight loss occurs during the second phase of the menstrual cycle.During this period, they provided a lot of physical activity for the body.And always alternate on muscle groups.There are rules for losing weight at home:

• Mandatory daily courses;
• Plans developed, using courses – On the internet, there are considerable choices on the internet;
• The breakthrough between practices shall not exceed 30 seconds;
• You cannot eat food for 2 hours before charging.

Execution rules: general warmth - up, execution, hook

First, you need to start with warmth.This will help prepare muscle for the upcoming load and avoid injuries during the course.Warm-up lasts 7-10 minutes.Each exercise begins with the position of the legs on the shoulder width, hands - along the body:

• Incline left and right 20 times, then forward and backward.
• Raise your hand, stand on your socks, reach out to get it 15 times.
• The box tilts to both sides, 20 times.
• Lean forward, try to reach the finger of the right leg finger on the left hand, and then change hands.10 repetitions.
• Round sports hands, 20-25 times ahead, return the same number of times.
• Squat down on the flat back, 25-30 times.
• Jump in the right position or high jump for 3-4 minutes.

The rest time between exercises shall not exceed 20-30 seconds.In order to obtain a flat belly, there are various exercises.The duration of the training is at least 40 minutes.Perform 15-20 times per exercise.

Exercises in the media

1. It is made on the floor or can be a special bench for a rocking press.Lying on a flat surface, bend your legs to your knees and hold your hands in the lock behind your head.Increase the body by 80-85 degrees.Inhale - Lift and repair for 7 seconds.When exhale, start the starting position.3 methods.
2. Lying on your back, knees bent, and even hands are thrown behind your head.A body is produced, as if it is folded.Meanwhile, arms and legs rise.Stand your hands and feet on your feet for 3-6 seconds to fix the position, and then return to the initial position.3-4 Methods.
3. Lying on your back, along your body's arms, pressing against the floor.Lift your legs 45 degrees.Repair position for 5-7 seconds.
4. Exercise "bikes" in 4 sets.Lying on your back, raising your legs at an angle of 45 degrees, lifting one or the other leg toward your body alternately.In this case, the elbow is reduced with the opposite knee.
5. This exercise can be performed in the workplace or in front of the TV.Inspiration, reach into the stomach and hold the muscles for 8-12 seconds.Relax gradually in the exhale.Repeat 25-35 times.

General exercise of the abdomen

1. Lean to one side.They are made from the initial position: legs apart from shoulders - the back is flat, with hands stretching along the body.For weighting in each hand, you can accept dumbbells.When performing the inclination, the weighting agent slides into the hand of the leg (from the slanted side).It is done 25 times in each direction of 4-5 methods.
2. This will require a hula hoop.Rotate the hoop for at least 20 minutes.Deep massage occurs when exposed to abdominal muscles and subcutaneous fat, which allows you to form a thin waist.Such lessons are held every day.

Hip exercise

1. run.At the same time, try to raise your knees and your thighs should be perpendicular to your body.Repeat 3-4 times and execute within 2-3 minutes.
2. Squat.The legs are wider than the shoulders, the feet are parallel to each other, and the back is straight.Try to sit in an invisible chair.The back remains unchanged at this time.Perform 25-30 times in both methods.
3. Leg breeding is performed on the floor.Lie on one side, place your elbows and stretch your legs out.Lift up the legs evenly.Perform 25-4 times on each leg close to 25 times.
4. Skakakkikh's jump will help strengthen muscles in the legs, hips and lower back.They are also good aerobic loads.Perform a jump of at least 5 minutes.

The most effective comprehensive exercise is:

1. Planck.It involves the muscles of the abdomen, back, hips, and shoulders.It is necessary to rely on your elbows and fingertips on the floor, with a flat back and a tight muscle.In this position, try to keep your body for 1 minute.The rest time is 30 seconds, and then 2-5 times are performed.Pull the rod to the chest with alternating knees and you can burn fat tissue faster.
2. Lift up the whole body.Exercise pumping muscles in the hips, abdomen, legs and hips, burning fat.Starting position: Lying on the back, with your legs bent on your knees, lowering your hands.Inspiration, lift the pelvis and press your shoulders tightly against the floor.Repair position for 5 seconds.

Breathing exercises to reduce weight on the abdomen and side

Enforcement rules

Performing breathing gymnastics is an effective way to lose weight.Starting position: Legs and shoulders - broad feet, palms rest above the knees, gaze is forward.

There are several basic options for breathing exercises:

• Take a deep breath.Exhale with your mouth, try to release as much oxygen as possible, and use a tube to make your lips.
• Inhale sharply on the nose, exhale the mouth while nervous at the same time.
• Inspiration, tighten your lips and hold your breath.Tilt your head to your chest and drag your stomach as much as possible while tilting from 1 to 8.Then gradually relax your muscles and exhale.

The following loads can also be used:

1. Lying on your back, bend your knees and relax.Inspire, inflate the stomach.In exhale, drag it to filter the pressure.Perform 15 times.
2. Lying on your back, reaching out your hand along your body.Breathe even for 10-15 seconds.While holding your breath, pull out your stomach and raise your legs 90 degrees.Hold your breath, stretch your legs toward your body, and help with your hands.You will exhale.Repeat 15 times.
3. Lying on your back, placing your hands under your hips, and stretching your legs.Breathe regularly for about 10 seconds, then lift your legs at an angle of 45 degrees, and make "scissors".Repeat - 15 times.
4. His back rested against the wall.Hold your breath, lean against the wall and filter the muscles in your abdomen.Repeat 10 times.
5. Sitting in a chair with a flat back.Take deep breaths and exhale to filter the muscles in your abdomen.Repeat 20 times.

Effective complexes for the abdomen and sides:

1. lotus.Sitting on the floor in lotus pose.Breathing slowly, deep, silently.The course lasts 5 minutes.Then take a 5-minute break.After that, there was another 10 minutes of calm breathing, and the thought turned to the sound of music.
2. frog.Sitting on the floor and crossing your legs.The hands are bent and the elbows are lying on the knees.One hand holds the fist and the second hand holds it.Inhale and exhale alternately with your nose and mouth.It takes place within 15 minutes.
3. Waves.Lying on the floor, stretching your hands along your body, bent your legs on your knees, and your feet on the floor.Lying on the palm of your left hand, and the right hand of your chest is placed on your stomach.Inhale, the chest rises, and the stomach is pulled out.On exhalation - exactly the opposite.Execute for no more than 10 minutes.

We speed up the results

To speed up the results, you can use the packaging.so:

• The skin will be cleansed;
• Toxins and excess liquid will be removed;
• Blood circulation will improve;
• Will accelerate metabolism;
• Vitamins and minerals are saturated in the skin;
• The elasticity and elasticity of the skin will increase;
• "Orange Skin" will disappear.

Before packaging, you need to take a shower, rub your skin well with a brush, and you can use a scrub.Wipe with a soft towel.Punish the problem area with prepared mixture.On the spiral, turn around with a piece of plastic wrap.Most importantly, wear Terry robe to create a greenhouse effect.In this state, it is 50-60 minutes.Then wash everything with warm water and apply nutritional cream.The course includes 15 programs executed every other day.

Here are several types:

• Dear package.Melt 3 tablespoons of honey in a water bath to reach 36 degrees.Add 2 drops of orange and lemon essential oil.
• Green tea package.3 tablespoons of green tea crushed, then pour hot water.Persist for 2-3 minutes.Add 2 drops of orange oil.
• Chocolate wrap.Pour 250g cocoa 500g hot water.Allow to cool up to 40 degrees and apply to the skin.

After reviewing the comments, we can conclude that the class is very effective.Those who observe diets undoubtedly lowered their extra weight.

How to fix the results

After achieving your goals of weight loss and volume reduction, you can’t relax.It is necessary to further adhere to a balanced diet.Get into the habit of walking and breathing as much chest as possible.Of course, don't forget to work hard.

Blitz Court

Worth more cinnamon.It can be added to tea, kefir, meat, baked with apples.Cinnamon will accelerate metabolism and can lose 1 kilogram within one month.
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