The most effective exercises to lose weight and sides

10 most effective exercises in fat on the stomach and the sidesWe train the ability to leave the kitchen!Yes, yes, you were not mistaken; It is the first and most effective of all exercises to lose weight for women. I want to make sure you read it, in case you decide to immediately chew the training complex.80% of the diet. 20% of exercises. Don't forget!Now try the first proposed complex in this article, it consists of the 8 best exercises to eliminate excess fat from the abdomen and get the press muscles.

BookStart with the position of sleeping on the floor or the gymnastics carpet and slowly raise your hands to the knees so that your body forms the letter V. Tighten the press muscles and use the body force to maintain the balance in this position.Hold it as long as possible.Repeat the movement as many times per minute as possible.

BikeThis exercise n ° 1 in the world in efficiency for the press! The only thing you have to follow is that you don't move too fast when you run it. Make each rehearsal slowly and carefully.Start with 3 approaches of 35 repetitions for each leg. Bring the number to 50 on each side.

Russian torsionThe biggest error that people do, performing this exercise is that they do not hold their back flat. Try that the back is as straight as possible and do not fall on the side. If you don't know if you do the right thing, practice in front of the mirror. Keep your back straight, glue your chest forward. If in this form, it is too "easy", gain the weight of 2 to 3 kilograms.Exercise: Start with 3 approaches to generally release 20 repetitions (move slowly). Then you can take a dumbbell.

Touch the socksThis exercise should make you feel the lower and upper press. Extend your hands to the ceiling, the back should be closely pressed to the mother. Remember that during the entire exercise, the lower back of the back must remain pressed to the ground.Do the exercise and try to touch the socks (if it doesn't work, it's good, stretch as high as possible), then go back to the starting position, it's a repetition. Repeat the movement as many times as possible in one minute.

SupermanThe fat at the back is not less than a pair of bright yellow rubber slopes. Do not neglect your back, it also forms a line.Lie on the stomach, lift your arms and legs at the same time as possible for 30 seconds. If it is relatively easy for you, try to hold the situation for 1 minute. Exercise: Start with 4 approaches so that there are 10 repetitions in total.

Planck with a jumpStart with the stop to lie and, closing your feet, just jump so that the knees are first, because the elbows on the other side, then return to the starting position. Change the side with each jump. Make sure the press press is stretched all the time. Repeat the movement as many times as possible for a minute.

Variation of touching socksStart by lengthening on the ground. Raise your hand and at the same time, lift the opposite leg. Fold the second stage of the knee and reduce to the ground to support, keep the press muscles in tension. Repeat the movement as many times as possible in one minute.

Classic twistI think we all know how torsion is done. . . Make sure to filter the press muscles, on the upward movement. Concentrate more to use the case than on the number of repetitions. Assigned slowly and correctly, twist more effectively than fast torn rehearsals. Move the movement as many times as you can in one minute.If you liked this article on the fat burning exercise and you would like to get a full-fledged plan for home training like these, look at our weight loss marathon of 21 days.In 21 days, people manage to go from 5 to 10 kilograms, and they are completely delighted with this. But in addition to that, we obtain criticism from those whom the program has learned to change their habits in food and which has found a diet that helps them in the long term.

30 -day complex for press toneDuring this time, what you feel with a flat stomach and without it is the abyss. Imagine what is it to wear high tights? Do not cover all the time by reflex with a handbag in the park? With pleasure to finally get rid of outdoor clothes on the beach. . .?This may seem impossible, but if you follow this simple proven plan, it will be quite realistic to remove the stomach. Yes. It's for you!And this is where we are ready to help you. This year, we have combined the forces with a fitness coach to create a new 30-day absolutely exclusive marathon for you to burn subcutaneous fat to improve the tone of the press muscles.We hear directly how you have exclaimed: and how is it different from all these press programs? Our marathon is specially designed to be less complicated and more satisfaction! The plan is compiled to determine the key muscles of the abdomen, by performing simple exercises, so that you can easily integrate courses in any dense schedule. So promise to feel good this summer, lose weight and devote yourself to our gymnastics marathon on June 30 for the tone of the abdomen. Download and print the plan with the photos below, attach to the refrigerator, to the closet, on the TV - anywhere, if only it put the accent on the objectives. We even included a photo of how to make each movement, so that you did not stay stuck on anything. You do not need an expensive subscription to the gymnasium or to personal training programs!Everything you need is to cook your favorite swimsuit for the season. This summer, you will be ready to put it more than ever!How to train:Follow the simple steps of this leadership to eliminate excess size. How to do the exercises of this 30-day marathon is indicated below if you are not familiar with the execution technique.Movement 1: Planck on the elbows and knees. Make sure the elbows are just under the shoulders and do not fold the pelvis.Movement 2: Simplified Burpi. Put your hands on the ground and take the accent to go to bed, first finding yourself, then in the second stage. Then, in the same way, tighten your legs to the hands, become straight and stretch your arms upwards.Movement 3: Planck on elbows and socks. Put your socks and lift your knees and hips on the ground. Sweep the body weight forward so that your nose is in front of your fingers and pull the navel.Movement 4: Complete Bourpie. Put your hands on the floor and throw two legs at the same time to be at the end of the lie. Then, in the jump, tighten your legs again on your hands and jump, tearing your feet from the ground. Movement 5: Planck at the end of the lie. Put your hands stretched on the floor, make sure the wrists are on the same line with your shoulders and go on the socks.Movement 6: Burpie with push-ups. Do the same as in the previous paragraph, only when you get the accent, make a push -Up: fold your elbows and go to the ground before jumping. If it is difficult for you, before the push, you kneel.

How to get rid of excess fat on your stomach is exhaustive leadership!A flat stomach is what many women aspire passionately. However, the deletion of fat means not only to appear well in a bikini.Today, we know more than ever on diets, and although it is not so scary if you are soft in certain places, but an excess fat at the bottom of the abdomen and the sides can be really dangerous for health.To determine if you have an excess weight, you can measure the body mass index (BMI), but, according to the National Health Service, the degree of risk can vary depending on where it accumulates. And excess weight is one of the most dangerous."A large amount of fat in size (compared to fats around buttocks and hips) makes you more at risk of diabetes and heart problems, " she says. A healthy size of the size for men is less than 94 cm (37 inches), for girls, it is less than 80 cm (32 inches).Obesity each year leads to 9, 000 premature deaths and can reduce life expectancy by 9 years. It is also associated with serious heart problems and can increase the risk of heart disease, breast cancer, colon, prostate and type 2 diabetes.We are constantly bombed by the news of the last achievements of the regimes, which we must eat more than that, less than we have to try such exercises at home. . . But what really works if you want to get rid of the abdomen fat?

MoveThose who passed when everyone thought that to weigh less, you just have to eat less. The government recommends that adults engage in two forms of activity: aerobic and the power to maintain healthy weight.These courses should include 2 hours 30 minutes "of an average aerobic activity intensive" per week (jogging, swimming, electric walking, standing jump. . . Everything you like! ), And exercises to strengthen the muscles of two or more than a day (student all the main muscular groups - legs, hips, back, chest, shoulders and hands), including the use of a barbell.If you want to lose weight and focus on overweight overweight, try these 10 exercises for a flat stomach. For them, you will not need an expensive subscription to the gymnasium, nor a fashionable personal trainer, and, the best, you can start today!

Eat wiselyNo, here we will not tell you that you just need to eat less to get rid of the hated fat from the sides and the belly. But you have to make a choice in healthier meals and snacks, in order to feel as well inside as you look outside. If we are talking about fat burns, there are many simple ways to form a daily diet, we recommend these superfrete products in the list below - they are guaranteed to put your diet on the right rails!

Fat combustion productsCopper: Greens with fleshy leaves, such as cabbage, mushrooms, seeds - in all of this, there is a lot of copper, which helps the body burn fat faster. Recent studies from the University of California in Berkeley have shown that copper is an important part of your diet, as it breaks down the fat cells used later to release energy. In addition to the copper mentioned, nuts, legumes, oysters and other molluscs are also rich. Copper also prevents premature aging and graying. Humus: Studies by scientists have shown that people who prefer humus as a snack are 53% less subject to obesity and that they have 51% less a chance to increase blood sugar than those who do not eat it - and that's not all. Amaters of Humus Talia on average 5 centimeters thinner than those who do not add chickpeas to their diet, the authors of the study associate it with the fact that in houmous, there are a large number of stable stable starch and fibers.Nuts: It's a very practical snack, and there are reasons! Although they contain more fats than, for example, rice cookies, these fats are useful for the body and offer you a feeling of satiety longer - which means that you do not reach a box with cookies two hours after dinner!Olive oil: It may seem that the best way to lose weight is to avoid the whole "fat", but this is not the case. The mononasive fatty acids contained in olive oil can help you keep cholesterol under control and at the same time satisfy hunger - in the same way as nuts.Bays: Do you know that a raspberry cup contains six grams of fiber? These crumbs are worth remembering them in the morning - try to add a handful to porridge at breakfast!OVSYANKA: If you have caught up on the fact that at 10: 30 am, you are looking for the delicious sweet, it means that you are most likely that you had breakfast, does not face so that you did not fall into blood sugar. A bowl of porridge in the morning will allow you not to feel hunger longer!Beans: beans, beans, are useful for the heart. . . But not only for size too! There are few calories in them, but there are a lot of protein and fiber, it is the best food to pacify the decision to tighten the belly. Try to add them to the salad - it's tasty and in addition much more satisfactory than just eating a plate of leaves! All-kids: We all know that you should eat more bread and pasta with whole grains instead of ordinary those, and it is a change that will immediately affect your weight-let it become a good incitement to move away from this section in the supermarket!Green vegetables: green vegetables rich in fiber are perfect foods for all those who want to correct the size of the size, because the calories are nothing in them. Try to reduce the amount of carbohydrates on your catering dish and replace them with green vegetables - you will always feel satiety, but there will be no belly!

Make an appealReasonable nutrition and increased physical activity on a daily basis will certainly help you lose weight, but if you are engaged in a program specially intended for problematic areas, you are guaranteed to see the desired results!And if you are looking for ways to eliminate excess weight without exhausting training and strict nutrition, be sure to study our advice on how to lose weight without diet and remove the stomach in a short time at homeIt is to this end that we have developed a 30 -day marathon, which includes exactly the exercises you need, do them for a month, and after you, you will have a flatter belly.