A set of exercises to lose weight to weight loss in abdomen and sides.

For many, weight loss is a complex issue that requires time and powerful forces.However, for weight loss, loss weight loss for weight loss, for the greatest challenge.When you succeed in a human weight, the oil is not if it is anywhere.Consider the exercises that help you remove the stomach at home.

Is it possible to remove over weight over the stomachs at home?

As we seem to lose at home, it is impossible to attract many cases, many experts: food, coach, massuries;Buy expensive food courses and training plans.In fact, if the problem is not with a disease, you can't lose it, you can lose your knowledge to give you today.In order to lose weight, the best option is a combination of aerobic and anaerobic loads, that is, this is the strength and cardio.In addition, a sense of a sense of intentionally pursuing the muscles of the abdomen for 1-2 times a week.Thus, the purpose of loss of workout at home must be looking for something like this:

• Workout on 3 times a week
• 2 times a week twice a week
• Sacurate the press 1-2 times per week (separate or two strength coaching and cardio)

What exercises for these training and their implementation, we are widely described in detail.

An effective complex of gymnastic exercises for weight loss and for the parties

Let's start with the press.There are many exercises to pump the muscle muscle.Some have believed that some exercises are more effective than others, but they believe that you do regularly and see the right equipment regularly and observe the right machine.

COOPERATE OF ENDING EXAMPLE

Repeat 20-25 times.3-4 method will be enough.The body's arms behind (for women and men), the best exercise to raise this work is the best exercise to develop and strengthen the press musical muscles.Technical exercise:

1. We are on your back.
2. We have knelt down and imitated their legs.During exercises, it should be a plenty of the legs (this will be common for the leg, "said the opposite, you can fix them immediately.
3. We have driven our hands back on the back of his head or chest.If you have just arrived, you will stretch your hands until the back of your head.
4. Note: You don't have to click on your head or neck.
5. Tightly compressed to the back.Reduce the lower rear natural turn.
6. Breathe in a deep breath and leave behind the round.
7. At the top, you will breathe and take the muscles of the press for 2-3 seconds.
8. Then, we are enthusiastic, we are down and rest.

You need 15-20 times, you need to perform 3-4 methods.Of course, the press muscles are used to download quickly, and this exercise should be combined with others or to be replaced.Of course, a new primary primary enhancement reflects a number of difficulties, so you can change it in a few simple ways.

Lifting legs (gentle)

For example, it can be given by lifting the case or lifting legs.This exercise allows you to suck the lower part of the rectus in an abdominis muscle.With all exercises, all exercises are always worse than the top body of the body's machinery, and all exercises are always harder:

1. We are on your back.Legs are expanded.The hands of the work.
2. Lifting their legs, often try to reduce this scene, try to reduce your hand, hold your hands on the buttocks.
3. By breathing deep and breathing we lose the floor from your feet.
4. We will carry our legs in perpendicular land, hold this position for a few seconds, and keep our legs and take the muscles of the abdomen.
5. The following is a recommendation to prevent the surface, because it is permanent.

This approach may not seem complicated for the new start, so it can be a sense of fulfilling each of the legs.By breathing, 45-60 degrees, Liner, slowly, lift one foot to one leg.You can handle the other when the first foot touches the floor.Don't confuse this exercise with contractions.As we have seen, we will graduate with the perpendicularity of the legs when we have been raised.In the falsian back in the screws, tear away from the floor of the buttons, the bottom of the lower body.

Exercise to press the "Lokot-Colin" button

These exercises have two options, in the sphere of the surveyed muscles: rectus and detected muscles.As well as several different problems.Technical exercise:

1. We are on your back.
2. We take our hands behind.
3. The legs can be in one of four positions: knee bends, bend the floor to the floor, to stay on the floor, or lie.Lie down on the hill;Or they may be detained in the air (complex).
4. The purpose of this exercise is to reach the knees with elbows.
5. We distort this work and legs, that is, we try to connect them at the middle.
6. If we continue to work with straight muscles, our task is to touch both knees elbows
7. Exercise for the printing muscles
8. If we want to develop decisive muscles, we must contact the opposite elbow and knees.
9. To contact the opposite elbow and knees when processing the edge of the press
10. If the foot is on a hill, turn the upper part of the body, the lower part is steady, so exercise is suitable for light and light.
11. Also, when he lifts the feet and put them on the floor, a light parameter.
12. The most complex option is your legs when you distort your legs with your body, and then do not touch them with your feet.

The number of repetitions will be enough for 15 to 25.

There is - classic and side

According to the study, train the bar, one of the best press exercises. In addition, for the curve of abdominal muscles, it will indicate himself most effectively.There is a number of options for existing.We look at the two classic types - this is a classic strip and side.Both of these exercises can be carried out by dynamics.For example, pull your legs to your chest, take your hand, feet, jump and turn on.

Classical bar.The most complexity of the scarker modest can be done in three ways:

• On stretched hands.From the proposed hands, a great option for starting
• In wrist.In the elbow in the elbow is more difficult to catch a straight body, so it is better to develop the equipment in the bar
• To palms (Dandasan chatters).This pose was borrowed from yoga.This is a complex option that it has not always done

Technical exercise:

1. We are lying on the stomach.This is the original position you started - this you should go.If you are too hard for you, you can get up immediately.
2. The legs lay straight.
3. Put on the legs socks.How difficult it is to get up and make the exercise.
4. We rely on elbows or hands.
5. We are breathing and we are sad by breathing the required bar.
6. In this position, you must stay for a few minutes.All this depends on your preparation.
7. The body is important.Despite the standard strip, the whole body intensified the stomach and the hip will be removed, and the back of the rear.
8. Don't forget to breathe.Should be breathing and quiet.Must be at least to be aspirable.

Side column

This exercise can be done more:

• In the outstretched hand.Side of my hand side
• On top of the wrist.Side bar on the elbow

Technical exercise:

1. Lay on the side.
2. One foot before the other legs, this method may seem very difficult for the start of the start, so you can put a nearby leg.
3. We are in the elbow or outstretched hands, and we will help us by the other hand.
4. Breathe and tear the body from the floor, with breathing.You should only be captured by the foot (or two) and support: the case should not be associated with either butter, buttons, or legs.
5. You also need to ensure that your body is a straight line.
6. Support must be under the shoulder.
7. We will change about 20 seconds for the time we need in this position - for a few minutes - for a few minutes.

The exercise starts with the minimum time as possible, and they will increase the time and start adding 5-10 seconds.So if you do this exercise regularly, you will reach a few minutes a month.The muscles of abdominal muscles get used to loads, so you need to replace different options, replacement and training, and then you can be very effective.

Should be done to lose weight for a cardio-cardio-weighty weight

Cardiao Training is our body exercises or a coverage complex that requires large amounts of oxygen, so the heart rhythm and breath increases.Cardio loads are very good and helping you to lose weight effectively.Cardio downloads include:

• running
• jump to the thread
• Bicycle or exercise
• Run the stairs
• Different jumps and jumps ("stars", knife, water, jump, etc.
• ski
• Any active sports games

At home, you can also use certain types of activities and loss of weight.

Rack

Jumping with a rope is one of the cheapest of the cardi, one of the cheapest species and at the same time the most effective.One hour intensive workout, you can burn 6,000 kcal from 600.The number of burns of colories is related to your preparation, weight, age, and other factors.Jump technique.This exercise is not especially difficult because everyone has been familiar with her since childhood.But we have four, we want to note.

1. The thread length should be comfortable with you, otherwise successfully workout.If you stand in the middle of the thread, then its handles must be able to reach your chest.
2. We took a rope in the jumper and start with 20 cm of distance from our hips.
3. Hands must be fully involved, otherwise you are not just brush, you will quickly remove them.
4. We are not at the heel, but we jumping socks.
5. Convenient Shock -AkSorbing Shock Shock-Absorbing Cover and better, the health of the joints.

If you're on a regular basis, each day, every day is 15-20 minutes to save a good form every day.In addition, you will receive an experience with various jumping parameters.This exercise is not only diversification but also increases it.We recommend watching you a video by choosing various exercises to rope.

Running instead of the house

He will go to work and is a big option for helping all muscles that helps you draw all muscles, but it is impossible to run on the street for one reason.In this case, you can run to a place where you are easy to get out of the house.If you work at an intensive speed, it may become an analogue to run on the street or on the road, if you are working on the road, then such training has many benefits:

• The season and conditions of weather are not important
• Clothes do not need to choose a special and buy
• There is little opportunities to injure

In one word you can do anywhere and where you want.Of course, one side of a very unfavorable deficiency is to be effective in some aspects, and if you compare it with the pregnant street in cross-border street, it is more effective.Why?

• There is no horizontal movement
• There is no resistance to the conditions of the weather
• There are no natural changes in the landscape (lifts, harves, sand, sand, etc.)

This lesson will be acceptable for most people.It's hard to work in 20-25 minutes.

How to solve these two problems?How effective and effective occupation of a place to do?You can use music or TV to the diversification of training.You cannot only see your favorite serial serial, but you can turn on a number of 200-300 children from a number of a series.To work in intensively, you need to replace all working parameters: at the maximum speed, lift its knees, put your knees in the chest, etc.

Exercise training with bicycle

The training bicycle exists in every gym, and it was often purchased to complete homework.First, you can choose the simulator for a small, apartment apartment;Second, it is at a lower price.Many people who want to lose weight have questions: there is an effective, run or exercise.This depends on many different parameters: participation, initial weight of the age, physical culture, intensity, intensity.However, there are views on a bike or exercise bike or on the fat of the burning obese.If you keep 30 km / hours speed to trimulators, about 800 ccals and equal to an hour equal to an hour.To lose weight loss, you need to be patient because of the problem of abdomen.The person eats properly and always eats food, always loses the weigh, and the stomach will be slow.This is sometimes difficult to concentrate, and it is not easy to deeper and get rid of the internal organs. Nevertheless, it is impossible to make a little time and effort.