9 Effective methods and exercises to lose weight, sides, waist, hips and ass.The problem with excess weight is important for both men and women as the only difference is that women are more concerned about their external attraction.We will consider the methods that apply to home that allow you to be in the center of a happy flash and have a slender and fit image.
Causes of fat
The most common causes of fat and extra pounds are:
Inappropriate nutrition.
To have a slender, beautiful image, it is necessary to avoid fat and especially sweet food.Artificial sugar, which is richly added to sdoba, pastry, soda and other high -calorie, is badly absorbed by the body and almost immediately fights into fat downs on the stomach, sides, hips and buttocks.
Therefore, leave more fresh vegetables and fruits, grain in the diet, drink a sufficient amount of clean water, green tea or the performance of drugs.For example, for the preparation of diet and at the same time, tasty dishes, pumpkin, apples, buckwheat, bran, bulg, kefir, medium and other healthy products are perfectly suitable.
Dry lifestyle.
In modern times, people spend more and more time on the computer, at home and at work.Hypodynamia contributes to the precipitation of fat in problem areas.Therefore, to get you in good physical form, with in your lifestyle:
- Walks in the fresh air,
- run,
- Cycling
- ski or
- Riding
- Fitness hours at home or in the gym,
- Yoga exercises for weight loss, healthy spine and posture.
Genetics and metabolic processes
The heredity and speed of the body's metabolic processes also play an important role in the proportions of the image and the tendency of fat deposits.A certain amount of fat on the abdomen is normal and therefore performs the role of protecting organs.Only excessive obesity and too low metabolic rate is dangerous.Most people have a common way to have too much, nutritional imbalance and irregular lifestyle, too inactive.As a solution to this problem, home exercises for weight loss and other methods, which we will consider further, are perfect.
Effective exercises for weight loss and sides
The complexity of the most effective exercises for quick weight loss will help to get in great shape.Remember that good effects will only be achieved with their regular use.Exercises are recommended to replace each other so that daily perform complex for at least 10-20 minutes.
1 .. tear a circle for weight loss
The ring is also known as Hulahup and perhaps this is one of the quickest and most effective way to lose weight.Turn obstacles are ordinary plastic and massage.The one and the other is effective.Special nozzles from the inside are added to the massage ring, so that the volume of abdomen, sides and waist decreases faster.But then it is recommended to use massage wheels directly on the skin, without clothes under it.If you revolve around the ring with clothes, then the regular option is very relevant, it is easy to buy it in the sports goods store.It is recommended to turn the ring back in both directions, ten minutes.
2. Swimming
This is one of the most powerful and useful ways to lose weight.Swimming not only excludes extra pounds, but also strengthens the muscle abdominal cavity, back, heart, arms and feet, develops the respiratory system and gives endurance.Swimming is a great tool to cure the whole organism.Of course, it is best to swim in a pure pond with natural water, but if this is not nearby, then it is also swimming in the pool.Don't forget to get it to visit it with special glasses and hat, as well as you have to take a shower before and after exercise.Maximum effects to lose weight and strengthen abdominal muscles, sides, backs, hips, buttocks and feet the next time they swim with tabs.
3 .. invite to pressure
If you do not want to swim, or not such an opportunity, you can remove your stomach by downloading the pressure at home or into a fitness club.
How to download the abdomen right?
This exercise is easy to do at home.
A).Lie on your back, your hands can be folded with the palms on the back of your head or just stretch along the body.When you are just starting to participate, it is better to download the press alternately: For example, the first fluctuations are performed up and down with the right foot 10-20 times, then with the left.You can bend one leg into the knee and push the body to use other muscle groups.Providing the abdominal press, completely lies on the back - the lower abdomen is to a greater extent;If you lift your body - then the load goes to the upper abdominal press.The higher the fluctuations and amplitude of the movement are, the more the muscles of the abdomen, sides, feet and the buttocks pay up.Making fluctuations at once with both feet, the load increases significantly and the effect becomes more prominent.The load should be moderate, after a course you need to feel the Þrótti, wave strength and good muscle tension.So you've worked right.
B).Lie on a flat surface.Then lift straight feet about 30-35 degrees and in this position hold for 7-30 seconds.Lower, only take a break and do more times.
4. Press the side muscle of the body
Regulation: lying on the side, on a soft, dense mat for gym or yoga.Make a hand to the top, the focus on the floor with the palm.Based on another.The leg, which is on the floor, can bend slightly in the knee to get a better stop.The second foot, rightly, is transported with fluctuations up, 10-25 times.At the same time with your neighbor, you can raise your body, then more muscles are processed.Do it in the same way with the other leg.
To increase the effect, it is recommended to increase the variety of the swings:
- Not only with a straight foot up, but also again - both side muscles thigh and rear, including the buttocks, will be strengthened.
- Repeat the same fluctuations with the foot bend at the knee: up and down, then back and forth.Perform both feet alternately.
5. Exercise - Bicycle
There is another exercise on the press, you can do it right on the bed, wake up in the morning.The "wheel" is performed: Lift the body and lean on your hands bend with the elbows.Lift your feet about 45-90 degrees and "pedal" in the air.Repeat the spins with two legs 8-12 times.When the press muscle becomes stronger, gradually increase the load.The lower the slope corner, the higher the stress and the effect of strengthening the abdominal press are more prominent.
Home exercises for weight loss
To get more successful in pumping muscles and getting rid of fat faster, you can put other exercises in the complex.
6. Movement - Bar
Almost all muscle groups are processed: arms, feet, hips, buttocks, abdomen, back, neck.Therefore, it is useful to practice "beaten" both men and women to form a narrow body and strengthen muscle.To begin with: Lie on a carpet for courses, face down.
Fake the socks and lift the body, leaning to the hands of the brushes to the elbows.The body must be parallel to the surface, the head is on the same level with the back.
Stir such an end a few seconds to 1 minute.From the habit, the body can start shaking - this is normal.If you are just starting to participate, you can reduce the time from 20 sec and gradually increase the load.When the muscles become stronger, you can complicate the exercise of the bar by adding rotation.Turn the body to the side to the side: right and left.Solder for a while with each rotation.
Yoga yoga exercise - Asanas
7. Practice "Pump"
Standing, feet shoulder -broken apart.The cups are rotated only inside - then body weight is spread from the heels on the front of the leg.Bend one hand and find the biologically active dot in the ribs, about 20 cm under the armpits with your fingers.The other is lowering down and finding baht on the side of the thigh, about 20 cm above the knee.In places, a bat becomes a prominent pain when pushed.
Next, the "pump" exercise is performed - the body swung to the right and left with alternately increases and lower your hands and strike with fingers on biological active dots (bat).When leaning the body to the right - bends the left hand and banks with its fingers on the bat in the rifting area, right hand - under a bat on the knee, from the side.The deficit on the left - on the contrary, hands change places: right - up, left - down, banks on foot.Exercise "pump" strengthens the muscle sides, abdomen, back, hands.It promotes the formation of proper posture, so that the spine is actively involved in the slopes.
8. Asana "Luke"
Lies on the stomach, take your feet, bend them on your knees and grab the ankle.Next, bend in the back so that your hands stretch out, your feet just rose up.You will get a posture that resembles a bow before shooting.
To increase the effect, you can make some fluctuations on your stomach.After that, lower your feet, with your hands you can continue to hold them to the ankles.Remove only and repeat the exercise several times.
Regular asana "luke strengthens and pulls up the stomach, as well as very useful for the spine.This exercise is recommended for men and women as daily, or at least weekly, exercises.
Other ways to get rid of fat and sides
Those who do not want to run out with exercises can resort to the help of the tools.With all their diversity, these funds are divided into external and internal use.
To get in, various biologically active additives are used - supplements, before using them, it is better to consult a doctor, which means you are more suitable for yourself.
- Fat cells break down,
- Promote normal metabolic processes,
- The extract of plants is used to help burn excess fat.
Bad helps a person to bring weight to normal without unnecessary efforts, but it is still better to achieve maximum and constant effects in combination with exercise.
9. Correcting underwear
Another effective and fully safe tool for losing weight without unnecessary effort is the adjustment line with technology of active life crystals based on nanocamia.This technology is a revolutionary in the field of underwear, based on it, unique development has been created - cosmetics.
The technology of active life crystals not only allows you to get rid of unnecessary volumes and kilos, but also successfully fights cellular results, which is the second key advantage of this method.Actually, there are not many ways and ways to get rid of cellulite - this is quite difficult to eliminate the problem.
Lucky with nanocamika:
- Adding metabolism processes to tissues,
- Accelerates the drainage of lymph nodes
- Makes the skin soft, equal and shaved,
- "Orange crust" is prominently flattened and disappeared,
- Comfortable for the body - there is no effect of a sauna, bath or steam room, such washing does not float the body, but creates comfortable dry heat.
- Correct the image - outward, you look noticeable and more attractive.
- Reduces excess volume to 10 cm in the waist and hip sword - according to the results of research and numerous comments on fans of this brand.
Patent on textiles of high quality, with micro -systematically woven in the material at Nanoural, on this rule of action there are many forgery, mainly from China.Therefore, if you really want to get maximum and proven effect.By the way, they are great for sports, enhance the effects of weight loss exercises and sides.Also, very comfortable underwear with high waist are very comfortable, which not only relieve extra pounds and cells, but make the image much slimmer.
In this review, we tried to introduce you to the most effective ways for weight loss today.Everyone can choose a preferred option.
We want you to be in excellent physical form and looks 100%!