It was just the case that people most often exercises that are aimed at the abdomen speak of training to loss of weight.It is understandable, the sleeping stomach and sides is a clear indicator of excess weight.However, do not forget that the human body is a single organism and it is impossible to burn fat locally only in one place, and in another, so as not to touch it.
When you train and reach the moment when the fat begins to oxidize, it does it evenly in the entire body.This means that if you train your abdominal muscles diligently, this does not mean that you only burn fat deposits on your stomach.The plus is that if you know what exercises should be carried out exactly for the belly in order not only to drive fat, but also to tighten the muscles, remove this sound slightly several centimeters from your sides.
How to remove the stomach and pages quickly
In fact, the goal of the gyrosigma training is not to burn as much fat as possible in a lesson, but to give a strong impulse for the activation of all stored energy.And the energy is only in the form of fat and stocks.
You have to get the muscles up and running because they are one of the main consumers of energy.The more active you work during the exercises, the longer you will recover after you.You will end the training and your body will continue to use fat to recover.This is the secret of the right training.
Therefore, it would not be entirely right to recommend just an exercise that aims at a specific problem area.Circular training will be much more effective.Use more muscles, but pay a little more attention to problem areas.
If you are ready to work on yourself, you can offer you an option for such training.It is not complicated.If you need a quick result, spend it for two weeks a day and guaranteed 7-10 kg.
The main condition for obtaining the result is to carry out training in the evening (one hour after dinner) training, and after it is nothing.Only drink water.This is necessary so that the body continues to burn fat and does not use the energy that comes from food after training.
Complex for a nice waist
We carry out these exercises in the order in which they are described.For each exercise we make 4 sets of 12-15 repetitions.
Important!Rest between repetitions no longer than a minute!Quiet between the exercises for 3-4 minutes
Classic attacks
Perfect the rear biceps of the thigh and put the muscle tone back to your legs
If you are standing straight, keep your back evenly and put your hands on the belt.Put the maximum forward with your right foot, go to him and sit down to a corner of 90 degrees and then return to the starting position.Make the required number of repetitions per and repeat the same with your left foot.
You do not have to change the rash with the right first, then with the left foot. This creates a dangerous load on the spine.
If the exercise appears too easy, take up plastic floor bottles.
Sumo -style squats
The best exercise to train buttocks at home
Put your legs wide, as shown in the picture.Turn your feet so that it is comfortable to be in the lower position.Hands before you (can be stretched for balance) and sit down as deep as possible.Then we return to its original position.
You can also use a plastic bottle of water for complication, but already five liters.
Pressing exercise
Regardless of how many different options for training the press you know, only make classic twisting make the press' muscles to work.
Take the position of the face.Bend your legs on your knees at an angle of 90 degrees and put your hands behind your head.The accented power of the press muscles begins to tear down the shoulder blades from the ground, which twists in the housing.Take a 1-2 second break at the top of the exercise and then return to its original position.
Try to only raise the body exclusively due to the effort of the press' muscles without jerking and raising the hands of the hands.Do not try to touch your knee with your head when executing the exercise - just tear your shoulder blades off the floor.Be sure to keep a short break at the top of the exercise - this increases the effectiveness considerably.For more convenience you can put your legs on the sofa so that you are parallel to the floor.
Transition
An indispensable exercise to improve posture through training the muscles of the spine.You will receive a bonus for the tight buttocks and a good load of the hips.
Lay on your stomach.Place your hands in front of you and hold it right now.Keep your legs together.Breathe breath and lift your arms and legs as high as possible.Lie at the top 2-3 seconds.Return back into the exhale.
Reverse push -ups
We will return the tone of the muscles of the hands.Don't be afraid, you never pump huge hands.Even if you want.But to make your hands strong, but nice, you can do it.And we only need a chair.
Turn your back on the chair, sit down and put your arms (grip shoulder width) along the edges of the seat.Start slowly slower when inspiration and bend your elbows.Lower your fifth point to the position when your shoulders don't become parallel to the floor (for the first time it is quite difficult to sink quite low. Start with a comfortable depth of lowering).Keep your elbows straight and do not dilute them very much on the sides.After you have reached the floor, only uses the power of triceps, push the upper body up and lift (by exhaling) into its original position.The exercise may seem easy in the execution, but you have to practice a little to really do it right and feel that the necessary muscles work.
Exercise "vacuum".We make the stomach flat
However, this exercise will make it easy to edit the transverse muscle of the abdomen, which is hidden under the press and is not visible outside.But it is responsible for maintaining internal organs and does not allow them to get out.And "vacuum" is the only exercise that trains this muscle
You can carry out a vacuum not only during training, but in every free minute.You can sit.You can stand.But the most comfortable.
To carry out the exercise, you lie on your back, bend your legs into your knees, relax your whole body.This is the starting position.Then take a strong exhale and draw the stomach as far as possible.After pulling the stomach, holding it in this position and breathing a little.Perform exercises two to three times in a row.With every next training session, increase the time from 15 seconds to one minute.
This training takes about 40 minutes.If you have a training bike, a treadmill or ellipsoid at home, you can train for another 20-30 minutes.
Good luck on the way to the figure of your dreams!