If there is an imbalance between the caloric intake and consumption, in different parts of the body appear fat deposits. Some have to find ways of how to lose weight in the abdomen, and others concerned about the fullness of the thighs, or the sides. The fight with the overweight of the proportionality of the figure must be comprehensive.
Is the power control, the power consumption of the respective products, training equipment exercises for the muscles of the area abdominal received the load and the tone. Exercises for slimming the abdomen, is regularly performed in the home, help to eliminate the flaccidity of the muscles and make the waist more slender.
How to select the best exercises
Choose the type of sport must be based on the results you want to achieve. If the fat deposits are seen not only in the area of abdominal, but also in the thighs, the buttocks, and the excess weight is not very large, it will be useful to wellness, running, gymnastics, aerobics and other types of physical activity. For example, for the weight loss in the abdominal area, you can use various exercise machines.
Sit in the diet during the time of execution of the exercises is not necessary to adjust the diet of the penalty. First of all, it is better to renounce to the power of intermediate goods, fried foods, not eating in excess.
How to lose weight in the abdomen with the help of home exercise you can properly alternating the load of work and rest, it is best to practice it through the day. The best time to exercise – from 11 to 14 hours and from 18 to 20 hours. Critical to the success of the training must commence no later than two hours after the last meal, and not later than two hours before bedtime.
Each session should begin with warming up. In the early days, can ache the muscles, but after that everything is back to normal. After around a month of regular workouts can begin, and then have to think of the increase of the load, because the efficiency of the former complex of low.
Home gymnastics for slimming the abdomen
Perform various exercises to lose weight in the abdomen. it must be remembered, that the woman should remain a woman, that unnecessarily the muscles in the terrain "cubes" developed abdominal will in very rare cases.
To lose weight fast, it is enough to perform 3-4 exercises, 2-3 approach of 15-25 repetitions. Can be included in the morning exercises.
The curvature of the
The back and the feet on the ground, with the palm of the hand in the nape of the neck, elbows extended. Exhaling, lift the upper half of the trunk towards the knees. Pausing for a time, in the inhalation of returning to its original position.
Elevate the legs
Loin firmly pressed to the mat, straight leg vertical raised up, arms extended along the body. Gently lower your legs, almost touching the floor with the heels. Pausing for a second, return to the starting position. It is necessary to monitor for the back there escaped not a man of the soil.
Brass in the back
To lose weight in the abdomen, in the position on the back may be useful to perform the following exercise. Extension of the arms with the hands support on the ground. Slow movement pull the legs toward the abdomen, the heel together. Then, a quick movement of his foot to straighten and they are there on the ground.
The training of the press
To strengthen the abdominal muscles and quick weight-loss in the abdomen, the house is useful to perform the following exercises:
- In supine position bend the knees, feet on the ground, with the palm of the hand in the nape of the neck, elbows to the sides. As you exhale lift the upper body on the knees.
- Lying down, arms along the body. Move the extension of the feet, so that his fingers touched the carpet above the head.
- The initial position above, lift extension of the feet from the ground to the minimum height of 20-25cm.
- Sit on the carpet, back straight, hands close to the hips. Stretch the muscles of the abdomen and gently flip over backwards, maintaining the right angle between the body and the straightening of the feet. Then, return to the starting position.
As to remove fat from the hips
To be thinner, useful every morning in the house to perform simple exercises of charging for slimming the abdomen the thinness of the legs:
- Simple and useful exercise for the warm-up: run in place with high raising knees to hip was perpendicular to the body. Train the abdominal muscles effectively, fat is burned in the lower part of the back.
- Feet shoulder-width apart. Leaning to the right, at the same time lifting the left arm above the head. Repeat for the other side, after they change hands. Of the hip during the slope should not alter the position of the back should not be forward or backward, forming a plane with the back surface of the feet.
- For slimming the abdomen and the sides useful for making hidden in a squatting position. The legs are wider than the shoulders, feet parallel. Crouching between the left and the right leg to the level of the chair seat, with your back straight.
- Being in the gym carpet, lifting the leg extension and start turning imaginary bike pedal. Useful to toggle the rotation movement, making forward and backward.
Exercises for the slenderness of the feet
It is no secret that the fat deposits are formed not only in the stomach, but also in the legs. Therefore, I also want to lose weight in the hips, calf, buttocks.
- The most simple exercise – mahi. To maintain the balance make it best for the back of the chair, while waving with each leg forward, backward, sideways. For that not to happen of the injury, it is necessary that the muscles were well warmed up.
- Another type of utility sports load, way to lose weight, can be obtained by the use of under support – "step". During 5-10 minutes of putting in it, first one, then the other leg, then in the same way, "descend".
- For the training of the thighs and the buttocks need to stay in the elbow, the lower arm flexed and is based on the mat, the palm of the upper hand in the area of the abdomen is also supported on the ground. Remove the ground from the hip, relying on the hands and feet. The back and the back of the legs form a plane. Exercise helps you lose weight in the abdomen, which trains different muscles. Must be made for both sides of the trunk.
- Lying on your side, the lower part of the palm of the hand to put under the head, the upper part — in the waist. Understand the exhale grinding the top of the leg maximum upward. Perform the exercise for the other side.
- Sitting and with the support of the back of the hand, try to touch the ground, knees bent legs to the right and to the left of the torso.
- If the whole legs in the calf, to lose weight it is helpful to roll the weight of the body, with a heel-to-toe.
- To lose weight in your calf, stand on one leg, the second to cross behind, the elevation of the toe cap. To maintain the balance of continue, the support of the chair or the wall.
We allow exercises for slimming the sides of the belly
- Stand up straight with your feet shoulder-width apart. Extension of the lift arms. Perform the forward bend, to the right, to the left, 15 on each side.
- The initial position above, the palm of the hand tractor in the chest. Turn around three times counterclockwise and then three times to the right, on each side 15-20 times.
- Sitting in a chair, and maintaining your balance, lift your knees to the chest, squeezing with your hands. Slowly return to your original position. Just 8-10 times, 2-3 approach.
- While balancing in the chair and controlling the heel touching the floor, refuse to trunk back. For sure the rear is you can put the mattress and pillows soft.
- Lying on the carpet, lifting without aid of the hands, the body, placed in a vertical position, with the back straight.