Slimming exercises are done without appropriate preparation and control that cannot lead to the desired results.The abdomen and the parties are the most problems for women and requires an integrated approach to the training process.
The main ingredients for effective weight loss are continuous physical activity and appropriate nutrition.To get the maximum results to this list, you can add cosmetic processes and switch to sports nutrition.
Lighting rules using physical activity
In the gym or at home, it is impossible to get the desired results and preserve it in the future, if you do not follow the standard rules to use physical efforts for weight loss purposes.
And this:
- The meal is accurate.Before the upcoming training, it is worth restraining food (for 1.5 hours), but it does not show the body hungry.1 hour before visiting the gym, you should eat about 100 g of protein food.For a higher efficiency, you can drink a glass of cocktails before a cardiovascular training course, with the addition of L-Carnitine.It will help activate the release of fat amino acids in the body.After training (energy or cardiovascular), for 1 hour, carbohydrate should not be used, creating a carbohydrate window for the body.
- ExerciseFor the weight loss of the abdomen and the side, it should be put into a training set for all muscle groups, regardless of the fact that most women have the most problematic fields.The effect of physical efforts on a certain part of the body (for example, hips) can lead to the opposite effect.They will increase in volume, while the rest of the body will be outside the melody and have pale structure.
Effective exercises to lose weight and faces.Also strengthen the back of the back.
- Repair is only done at the end of the training.Reducing the fat layer in every woman is individually.If the stomach is a problematic area, this does not mean that when physically exertion, it will decrease in volume.Maybe fat will begin to leave in other places: chest, arms and legs.If you need to focus on any area, all the exercises (on all parts of the body) are first performed and only when the training ends the additional loading load for problems with problems.
- Do not allow maximum loading during the training process.Women always want to lose weight quickly and at some sizes at the same time, so go to the gym, let me download the most.Its excess, can be expressed in their training frequency or time, leading to overwork of the nervous system.In the initial stage, a week of 60 minutes of training each time, with the next increase of them.
- Eliminate the simultaneous calculation of cardiovascular training and strength.Some elements of cardiovascular training must be done before strength, but time limited.For example, using treadmill or bicycle for 10-15 minutes before starting electricity training.This procedure will help heat their muscles and their preparation to download more.Cardiovascular training should be done separately from strength, another day and with the same time (60 minutes).Unacceptable to conduct continuous training for 2 consecutive consecutive to prevent the body's excess.
Enhance the muscles of the press to lose weight and tighten the abdomen, the parties are at home
Exercises to lose weight of the abdomen and the party requires initial preparation.It is necessary to carry the muscles in the melody to then give them physical activity.
For this period, it is not necessary to visit the gym, as this can be done at home without a sports equipment.Doing elementary exercises will help not only prepare and tighten muscles, but also start the weight loss process in the body.
Cardiovascular training
Cardiovascular training is designed to maximize the participation of muscles and prepare them for their efforts in the future.From this stage, all types of training begins, including strength.The spasms of the heart muscle help enrich the muscles with oxygen and bring them in color tones.
To complete this task, it is not necessary to use a treadmill, as practicing in the gym.Some types of cardiovascular training can be used at home.
| Name of the exercise | Execution technique |
| Square | In the beginning position, the body vertically, the arm is facing along the body, legs located on the width of the shoulder. When breathing out, it is necessary to quickly sit down, take the pelvis down (towards the floor), then jump up, while stretching your hands.Then return to its original position. To use most muscles in the exercise, hand movements are necessary. |
| JAMP Military | In the starting position, the woman in the "Squat" position, put her hand on the floor.The palms are straight, completely on the horizontal surface.
When exhaled, strong legs (in the jump) move back until completely expanded at the knee.The position of the body should have a posture preparing for pushing -ups. From this position, legs, as well as in the jump, return to the original position.After that, the body straightened and took on the position of "standing". The exercise is done quickly, by cost and repeated from sedentary location. |
| Caterpillar | In the standing position, set foot on the width of the shoulder, lowering your hands along the body.
When exhaled, the body leans forward until the palm is completely on the floor.In the initial stage, you can bend your knees. After the limbs are on the floor, you need to start moving forward in your hand.Steps continue until the body has a parallel to the floor.At this point, you need to fix it for a few seconds, then, with the same movement (steps), pull your legs on your arms, find yourself in a bend position. After exercise, the case goes straight and returns to the original position. |
| Planck |  The most effective exercise to connect almost all the body.Despite the static performance, it has a positive impact on muscle tones and reduces body weight.The body should take the situation similar to the execution of the push, and then bend your hands on the elbow and place them on the floor.The position of the hand is not much important.They can be placed in parallel or combined. In this position, you need to stay as long as possible, while the back remains, the body is extended as much as possible. |
| Explosion -ups -ups | The body, before starting the exercise, in a position similar to the usual push.The technique is the same, but with a difference.After the body falls to the floor, it must be repelled as much as possible in the position for the hand to be pulled out of the floor.At this point, make cotton by hand under the body.
In the early stages, you may just need to tear your hand out of the floor, without making cotton. |
Exercise in the press
Exercises to lose weight of the abdomen and the user almost the same muscle group.These areas need to study specially, because the main fat focuses on them.
5 exercises to help lose weight and pull the stomach up:
| Name | Execution specifications |
| Directly | To do it, you need to lie on the floor at the starting position: Close the hand in the castle behind the head.Tear your feet from the floor, bending in your knee to form a 90 ° angle. Breathe out, and tighten the body into the bent legs.At the same time, the leg should not move.In addition, you can also help the elbows of the hand, pull them in the direction of the knee. While at the end, take a breath and return it. During exercise, the legs are constantly bending and not falling to the ground until the end of the entire approach. |
| Reverse | The body and legs are located in a position similar to straight twisting.
The hand is expanded in parallel with the body, the palm is directed down. When exhaled, the pelvis left the floor and pulled up the chest.The back at this time did not escape from the floor. The knees do not last until the end of the approach. When your chest and knee contact, you need to be in this position for a few seconds, then (on inspiration) back to the original position. |
| Lift the legs | Give the body a horizontal position, located on the floor.Combine your legs and extend your socks.Place your hand horizontally into the body, remove the brush behind the back of the lower back.
When exhaled, lift your legs in a direct position on the ground, at an angle of about 15 °.At the extreme point, detain them for a few seconds. Continue to lift the foot until their position does not become perpendicular to the ground (angle 90 °).At the extreme point, they will rest again for a few seconds, then (in inspiration) to lower their feet to the ground. During exercise, the head should not leave the floor. |
| Skill your hips |  Located on the floor, bending your feet in your knee, while your feet are also on the floor.I will stretch my armsWhen exhaled, tear the pelvis from the floor and lift it up.The back should maintain straight, the deviation in it is not necessary.For a few seconds, stop at the extreme point, and then lower the pelvis. |
| Vacuum | Stand on the surface, in a comfortable state, put your legs into the width of the shoulder.Remove your hand on the waist or lower along the body.
When exhaled, draw the stomach as much as possible, trying to touch the spine.Fix in this position. When exhaled, put the stomach into a natural state, and then repeat the exercise. |
Exercises on oblique abdominal muscles to tighten the parties
The recommended slimming exercises are done in the morning.This allows you to configure your body to work actively and put it into the melody.After performing the exercises using the abdominal muscles, it is necessary to spend enough time for the oblique muscles.
The exercises on the slanted abdominal muscles are designed to form a waistline and posture.We also note that they work when walking, running, rotating and bending.Because the slanted abdominal muscles are deep enough and have a minimum load in everyday life, consider a set of exercises focusing on the study of the oblique abdominal muscles.You can pump the oblique muscles of the standing abdomen, lie and sit, allowing you to combine different exercises.
| Name | Execution specifications |
| Tilt in the opposite direction | Being horizontally, set your foot apart.At the same time, stretch your hands and raise your head.It is more effective to perform this exercise using a weight agent.If there is no dumbbell, use hollow plastic bottles with water poured into them.Tears were taken in their hands and rising up their heads. When exhaled, tilting your body to the right until you feel stretched.Back when exhaling. Repeat the tilt in another direction. The body during exercise should move in a vertical plane.It is not allowed to include progress or backward. |
| Scalolas | In the starting position, the body lies in the same way for preparation for the push in the clock.
When exhaled, do not tear your hand out of the floor, pull your left leg into the chest.You need to do this in a dance. Then, like in the jump, bring the left foot to the original position, and pull the right foot into the chest. The exercise occurs flexibly, like fast movements on the stone. |
| Attack | The body is placed vertically and legs at a short distance together.Hands can be extended in parallel with the body, or bent at the chest level.
After exhaling, one left step is done with squat simultaneously on the left leg.The right leg is still straight.Movement is similar to an exercise using a prefix step. When exhaled, return to an upright position and do the same in the other direction. The whole approach is done at a fast and rhythmic speed. |
| Spiral | In the lying position, bending the foot to be perpendicularly formed in the knee area, lying on the foot.The hand is removed behind the head and bent at the elbow.
When exhaled, the chest will rise up and open the right.In this case, the left hand lasts long and related to the opposite thigh (right).In terms of inspiration, hands and body return to its original position. At the next exhalation, the exercise is repeated in another direction: now the right hand is related to the opposite thigh (left).  In the initial stage, when rotating, you can rely on the elbow of the opposite arm. |
| Lift the foot from the side position. | Located on the floor, extending the body and turning on the right.Stretch your right hand in front of you and place on the surface perpendicular to the body.When doing the exercise, this hand can be used as a support.Cancel the left of the head.
When breathing out, at the same time lifting (tears) of the body and legs from the floor as much as possible, staying in a horizontal position.With the appropriate implementation, this exercise is like a slope lying next to it. When exhaled, return to the original position, repeat the exercises many times.Then turn to the other side and do so. |
Inventory exercises
Exercises to lose weight of the abdomen and the parties can be performed by normal gymnastics and with the help of elementary sport shells, including ropes, elastic bands for gymnastics and glossy.
In the types of exercises that cannot use inventories, for the biggest efficiency, you can apply weight weight in the form of weights (in their absence - plastic water bottle).
Use inventory to lose weight:
- Instead of cardiovascular training in the hall, you can use the help of a string.Many types of dance on it are recognized as one of the most effective exercises to develop and enhance heart muscle.Jumping rope is a universal simulation.To perform a complete cardiovascular training course, it is necessary to alternate the usual dance with diagonal, on one leg, in different directions and double.In the process of performing simple jumps, maximum loading on the muscles given, the rest of the species can be used as the rest, slowing the rotation of the rope.
- In the initial stage of classes, the loading equipment should not be used.In case a woman has been prepared and wants to increase training efficiency, you can use elastic strips for exercise.Most of the exercises on the muscles and the side legs are linked to the change of the leg.If, when performing these exercises, put a rounded exercise on your legs, the load on your feet increases.Their use is useful if the weight loss process has been completed and the manifestation of muscle reduction is necessary.
- The use of a handball for journalism and skewers can facilitate them (in case of beginner) and complicated (for trained women).If there is no muscle strength to lift the foot (for example, from the position on the stomach), the task is to be simplified if the ball is placed under the stomach.It can also be used to increase the load.When the body lies on the surface of the ball, the amplitude of the change of legs and arms increases, this makes it not only can strengthen muscles, but also to extend them.
The program is downloaded in a week, month for women
Depending on the sporty shape and weight of a woman, it is necessary to have the exact distribution of physical efforts.If this happens in the gym, it is better (at least once) to contact a professional coach for him to compile the necessary schedule and a set of exercises.
In case the training is done independently and at home, it is necessary to start with the first strength training course and the first cardio per week.At the same time, spend them every day, alternating with each other.At the beginning of training, a set of exercises requires a minimum number of approaches to prevent common discomfort.After that, the number of methods may be increased.
A program close to the abdomen and parties in 1 week (should be included in the general training complex):
- Monday.Tilt the edges (15 times in each direction), 1 approach + skewered (10 times in each direction), a approach + Lifting the foot from the side position (10 lift for each pin), a approach.
- Tuesday - rest.
- Wednesday-Training, completely dedicated to cardiovascular load.
- Thursday- rest.
- Friday.Military jamp for 1 minute, a approach + climbing (1 minute), a approach + skewered (10 times in each direction), an approach.
When you get used to physical strength, after 1-3 weeks, you can gradually increase the number of methods or the number of exercises done.
Exercises to lose weight, like all physical activities, have individually contraindicated.In case of banning health for sports and small fat deposits in the abdomen and side, the training should not be performed.