This is how people are most often used to exercise the abdominal exercises for weight loss training.It is understandable that the belly and pages are a clear indicator of excessive weight.But do not forget that the human body is a single body, and it is impossible to burn fat only in one place, in the other, so as not to touch it.
When you train and reach the moment when the fat starts to oxidize, it makes the whole body evenly.This means that if you diligently train the abdominal muscles, this does not mean that you only burn fat deposition on your stomach.Plus, if you know which exercises to do exactly for the abdomen, not only for fat management but also for the sound of the muscles, this sound can easily remove several centimeters from its side.
How to quickly remove stomach and pages
In fact, the purpose of the gyrosigma workout is not at all burning as much fat as possible in a lesson, but the powerful impulse of activation of all the energy stored.And energy is only in the form of fats and stocks.
The muscles should work well as these are one of the main energy consumers.The more active they work during the exercises, the longer they will recover.It finishes the workout and your body will continue to use fat for healing.This is the secret to proper training.
Therefore, it would not be entirely true if it were to suggest only a special problem area.Circular training will be much more efficient.Using more muscle, but pay a little more attention to problem areas.
If you are ready to work on its own, let me offer such training.Not complicated.If you need a quick result, load it for two weeks a day and will be guaranteed to lose 7-10 kg.
The main prerequisite for getting the result is to workout in the evening (one hour after dinner) and after nothing.Just drink water.This requires the body to continue to burn fat and does not use the energy from post -workout foods.
Complex for a beautiful waist
These exercises are performed in the order in which they are described.For each exercise, we make 4 series 12-15 repetitions.
Important!Relax between repetitions, up to a minute!Relax between exercises for 3-4 minutes
Classic attacks
Fill perfectly in the thigh's back biceps and return muscle tone to the legs
Stand straight, hold your back evenly, put your hand on the belt.Step with maximum progress with your right foot, go to it and sit down in the 90 degree corner, then return to the starting position.Prepare the required number of repetitions individually and then repeat the same with your left foot.
You don't have to make the lungs right first and then with your left foot- this creates a dangerous burden on the spine.
If the exercise seems too light, add the plastic floor liter bottles.
Sumo -style squat
The best exercise for the buttocks to train at home
Place your leg as shown in the picture.Rotate your leg so that it is comfortable in the lower position.Hand in front of you (equilibrium) and sit down as deep as possible.Then we return to its original position.
You can also use plastic glass water for complication, but five liters.
Press exercises
No matter how many different options you need to exercise in the press, only classic twisting makes the press muscles.
Pick up the situation to lie up.Bend your leg at the knee at an angle of 90 degrees and put your hand behind your head.The accented power of the press muscles begins to tear the blades off the floor and start twisting in that case.At the top of the exercise, take a 1-2 second break and then return to the original position.
Try only the body's muscles to lift the body when completing the twist - without jerking and hands.Do not try to touch your knees with your head when you practice - just break off the pads from the floor.Don't forget to resist a short break on top of the exercise - this significantly increases its effectiveness.For greater comfort, you can place your legs on the couch to be parallel to the floor.
Hyperexemation
It is an indispensable practice to improve posture by training the muscles of the spinal column.You get a bonus for the pulled buttocks and the good load of the hip muscles.
Lie down on your stomach.Put your hand in front of you, keep it straight.Keep your feet together.Take a breath and lift your arms and legs as much as possible.It is located on top of 2-3 seconds.Return to exhale.
Reverse push -ups
We give back the sound 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 it's beautiful, you can do it.And we only need one chair.
Rotate the chair back, sit down and put your arm (shoulder width) along the edge of the seat.After inspiration, start slowing slowly, bowing your elbow.Dissives the fifth point to the situation where the shoulders do not become parallel to the floor (first we do this exercise, it will be quite difficult to sink quite low. Start with the comfortable depth depth).Hold your elbow straight and do not dilute them very much on the pages.Once you have reached the bottom, use only the power of the triceps, push the trunk, lift yourself (exhaled) to the original position.Practice may seem simple during implementation, but you need to practice a little to be really right and feel the necessary muscles work.
Practice "vacuum".We make the stomach flat
But this practice makes you work well to operate the transverse muscles of the abdomen, which is hidden under the press and is not visible outside.But he is the one who is responsible for maintaining the internal organs and does not allow them to be released.And “vacuum” is the only exercise that trains this muscle
You can take a vacuum not only during training, but also in every free minutes.You can sit.You can stand.But lying on the most comfortable.
To perform the exercise, lie on your back, bend your leg in your knees, and loosen your entire body.This is the starting position.Then make a strong exhalation as much as possible, pull the stomach.After pulling the stomach, keep it in this position, breathing a little.Do exercises twice -three times in a row.Gradually increase the time from 15 seconds to one minute in each of the next workouts.
This training is approx.It takes 40 minutes.If you have a couple, treadmill or ellipsoid at home, you can work for another 20-30 minutes.
Good luck on the road to the shape of your dreams!