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Effective exercises to lose weight at home

Exercise to lose weight and parties

The people who often begin to carry a healthy lifestyle weight loss and the stomach remains the same.

In some athletes, the area of the waist is noticeable.Why does this happen and what trainings to lose weight and lose the parties will help you to cope with the "rescue circle" near the waist?

Reasons for the formation of oil fields in the sides and abdomen

The appearance of the oil layer on the stomach and side:

  • Life without sports loads;
  • over daily calorie norm;
  • Fermentation processes in the gut.

Constantly using sweets, dough and fried foods can be restored to 5 kg per month!All this will definitely be placed in the middle of the body.With sports, a healthy diet will allow you to get rid of a few kilograms around the waist.

Effective exercises to lose weight at home

The following exercises are made without any ancillary sports equipment.There must be a break for a minute between them.

Don't start training:

  • Heart disease;
  • Serious violations of the muskuloskeletal system;
  • the escalation of pelvic and abdominal diseases;
  • Pregnancy;
  • Critical days.

Exercise "Vacuum"

This exercise will be more effective in the morning and when they are performed in an empty stomach.Based on the correct breathing work.

It is recommended to prepare "vacuum", sitting, sitting and standing in the fourth place to the new beginners.After the mastering of these techniques, you can continue a more complicated selection - you can stand in full growth.

Perform as follows:

  • Get a deep breath from a comfortable start position and nose;
  • Breath in the mouth (you need to release the lungs freely) and hold your breath;
  • Drag the cultural strongly on the exhale, trying to stick to the cultural low gloom;
  • Stay in this position for 10-15 seconds without relaxing the body's muscles;
  • Slowly exhale and relieve gradual muscles;
  • Follow a few quiet breaths and repeat the exercise.

1 times 3-5 repetition, gradually breathe and take enough repetition to feel up to 30 seconds and feel the work of abdominal muscles.For the result, the "vacuum" exercise should be repeated 3-3 times a week 2-3 times a week.

Thanks to the "vacuum" exercise:

  • The amount of visceral oil will decrease;
  • Good posture will appear;
  • will be stronger than the muscles of the work;
  • The pain of the waist waist will decrease.

Plank with turns

This does not bend the classic bar in the front bushes, in the front bushes, in a palm fist, the lower back bends.

Techniques:

  • Create a flat line from the top to the feet;
  • In Exhale, the pelvis is down to the right, as if trying to touch the hip, not touching it;
  • about inspiration to return to a static situation;
  • Pelvis to the left with next exhalation;
  • 30-40 repetitions of all sides to breathe and stop calmly.

This helps to exercise:

  • Deeply develop the rectangle and bend abdominal muscles;
  • Feel the glutent muscles;
  • Strengthen hip joints and remove the parties.

Lateral bar

By constantly applying, all the muscles of the press, hips and hands will include work that helps reduce body size.

Perform as follows:

  • Stretch side to side, put elbows on the bottom of the shoulder, and the forearm is completely on the ground;
  • Lift the pelvis up to the ground, create a straight line on the head of the head;
  • Take a quiet breath of 10-15 seconds;
  • Make out the other side.

You need to repeat the sidebar 3-4 times in one and another.

Sidebar:

  • creation of the waist;
  • deep work of the muscles of the legs, torso and the front sleeve;
  • Reduction of scoliosis.

Lunch in turns

Starting position: Permanent, directed in the stomach.

The front leg needs to avoid falling from the knee, but also do not allow the body to change the perpendic floors line.

Techniques:

  • to lower the back of the back leg to the surface and catch the front bottom leg as vertically as possible;
  • Turn the torso and hands to the edge of the front foot by breathing;
  • About the inspiration, go back to the start position and repeat 20-30 times in each direction.

Exercise effect:

  • Strong muscles of hips and hips;
  • Deep study of oblique abdominal muscles;
  • To strengthen the muscles of the back.

Tilts to the parties

This exercise will reduce the oil layer of "life circle" and strengthen the abdomen oblique muscles.Therefore, the waist can increase its waist thanks to the visible muscles.

Starting position: The feet are slightly wider than the pelvis, the palm of the head is gathered behind the head, the press muscles are employed, pelvis and legs are collected, the tailbone is forward.

Techniques:

  • In the exhale, the body strains to a direction in one direction seriously and extends the other;
  • Breathe for 5-10 seconds;
  • About the inspiration, go back to the start position and repeat in the other direction.

Strengthening the muscles of the case, the time held in the pose may be increased by 30 seconds.You can raise your hands to increase the amount of energy spent on the title.

Stool

When practicing, the abdominal muscles will always be in good condition, and the stomach and the parties will start to melt in front of our eyes.Need a non-back chair.

Starting position: sitting on the edge of the department, holding his arms straight, holding his legs straight and touched the ground with them.

Techniques:

  • pull a little back to raise the body and head to the level in a line;
  • In Exhale, pile your feet together, bend in knees and direct the body;
  • 1 second to return to the original state and stretches for inspiration;
  • Repeat 30-50 times without holding your breath away.

Twisting

The legs are lying on their backs on their knees, the palm is stuck in the back of the head.

Technique training:

  • In Exhale, bury the floor by lifting the upper part of the body;
  • To extend the burden in the muscles of the press for 1 second in the highest position;
  • Slowly immersed by control of the fact that in the transformation;
  • Repeat 15-30 times in approaches 4-5 times.

For more effect, it should be twisted 2-3 times a week for full muscle recovery after load.

The twist increased the upper part of the abdominal muscles and the speed of oil in the sides.

Reverse twisting

The difference between the usual twist is that the reverse press is not the pelvis, but reduces due to the rise of feet.

The legs are stretched in the floor and stretch the legs in the parts of the body.

Technique training:

  • In the Exhale, lift the pelvis up and lift the pelvis on the shoulders and lift it upside down;
  • About the inspiration, the legs and the lower back slowly descend;
  • Repeat 15-30 times without taking a breathtaking 4-5 times.

Oblique twisting

The rectus is perfectly combined with any other basic exercise to hit the abdominal muscle.

Sleeping on your back, bend your feet on your knees, you need to touch your palm.

Techniques:

  • The wrist of a foot is put on the knee of the other;
  • The case goes up and twists a bit, as if the elbow stretches the opposite foot knee;
  • About the inspiration, return to the start position and follow the same way as the legs change in the other direction;
  • Repeat 15-30 times in approaches 4-5 times.

Twisting with raised legs

They combine all types of loads, so the press constantly works.

Starting position: The back of the surface, the legs are raised, the legs form the right angle with the hips, the palm is behind the head.

Techniques:

  • Now, the work is smooth, rounds the chest waist, moves the head to the knees;
  • 1 second with delay and inhalation of the body falls smoothly;
  • Repeat 15-30 times in the 4 sets.

Side twisting

The exercise helps to increase cultural fastening and muscle tolerance.

Starting position: The back of the rear of the floor, the back of the hands, the legs are a bit bent and sideways, busted on the side of the body.

Techniques:

  • Heads on Exhale, Shoulder blades break the floor;
  • About inspiration, the body falls slowly;
  • Repeat 12-15 times 2-3 approaches, turn the knees in other directions and repeat.

It should even be remembered and remembering to breathe and look at the ceiling.

"Bike" twists

It is done on the floor, their feet bent and grown a bit and grown to the ground, the fingers are mixed together behind the head.

Techniques:

  • Trying to touch the right knee on the right knee on the right side of Exhale;
  • At this time the left foot is approaching the body;
  • About the inspiration, the case falls down;
  • Change the parties.

Make the number of times when the burning of abdominal muscles felt.

Impact:

  • Upper, lower and oblique press development;
  • Strong oil on the side of the parties.

All the above exercises help reduce the amount of the oil layer in the stomach and the parties as soon as possible.The body will turn it into a better body, combining it with a healthy diet and enough sleep.