9 Effective methods and exercises for weight loss, sides, waist, hips and buttocks.The problem of excess weight is important for both men and women, the only difference being that women are more concerned about their external attractiveness.We will look at the methods that are applicable at home that will allow you to be at the center of admiring glances and have a slender and appropriate figure.
The causes of fat
The most common causes of fat and extra pounds are:
Improper meal.
In order to have a slender, beautiful figure, it is necessary to avoid fat and especially sweet food.Artificial sugar, which is added in abundance to SDOBA, sweets, soda and other high -calorie products, is absorbed poorly by the body and almost immediately goes into fat deposits on the stomach, sides, hips and buttocks.
Therefore, include more fresh vegetables and fruits, cereals in your diet, drink enough clean water, green tea or decoction of medicinal herbs.For example, for the preparation of dietary and at the same time delicious dishes, pumpkin, apples, buckwheat, bran, bulgur, kefir, honey in moderation and other healthy products are perfectly appropriate.
A sedentary lifestyle.
In the modern world, people are spending more and more time on the computer, at home and at work.Hypodynamia contributes to the deposition of fat in problem areas.Therefore, in order to be in good physical shape, include in your lifestyle:
- Walk in the fresh air,
- running,
- Cycling
- skiing or
- riding
- Fitness classes at home or in the gym,
- Yoga exercises for weight loss, healthy spine and posture.
Genetics and metabolic processes
The heredity and speed of the body's metabolic processes also play an important role in the proportions of the figure and the tendency to deposit fat.A certain amount of abdominal fat is normal, performing the function of protecting the life organs.Only excessive obesity and too low metabolic rate are dangerous.Most people have a place to have overeating, unbalanced eating and an irregular lifestyle, too inactive.As a solution to this problem, home weight loss exercises and alternative methods that we will look at are perfect.
Effective exercises for weight loss and sides
A complex of the most effective exercises for fast weight loss will help to get into excellent shape.Remember that good effect will only be achieved with their regular use.It is recommended that the exercises be alternated with each other so that they do a complex daily for at least 10-20 minutes.
1. Treshing a weight loss hoop
The hoop is also known as Hulahup and, perhaps, is one of the fastest and most effective ways to lose weight.Current hoops are plain plastic and massage.One and the other is effective.Special nozzles inside are added to the massage hoop so that the volume of the abdomen, sides and waist is reduced faster.But then it is recommended to use a massage hoop directly on the skin without clothes under it.If you rotate the hoop with clothes, then the usual option is quite appropriate, it is easy to buy it at the sports goods store.It is recommended that you rotate the hoop in both directions, ten minutes.
2. Swimming
This is one of the most powerful and useful ways to lose weight.Swimming not only eliminates excess weight, but also strengthens the muscles of the abdominal press, back, heart, arms and legs, develops the respiratory system and gives endurance.Swimming is an excellent tool for healing the whole body.Of course, it is best to swim in a clean pond with natural water, but if it is not nearby, then swimming in the pool is also appropriate.Be sure to make him visit him with special glasses and a hat, plus you need to take a shower before and after a workout.The maximum effect for weight loss and strengthening of the abdominal muscles, sides, back, hips, ass and legs is achieved when swimming with fins.
3. Power the press
If you do not want to swim or do not like this, then you can remove the stomach by pulling the press at home or at a fitness club.
How to pull the abdomen correctly?
This exercise is easy to perform at home.
A).Lie on your back, your hands can be folded with your palms to the back of your head or just stretch on your body.When you are just starting to engage, it is better to download the press sequentially: for example, the first swings are done up and down with the right leg 10-20 times, then with the left.The second leg can be bent in the knee and pressed against the body to use other muscle groups.Supply of the abdominal press, completely lies on the back - the lower abdomen is to a greater extent;If you lift the body - then the load goes to the top of the abdominal press.The higher the swings and the amplitude of the movements, the more the muscles of the abdomen, sides, legs and buttocks are made.Making swings at once with both legs, the load increases significantly and the effect becomes more noticeable.The load should be moderate, after classes you should feel energy, a jump in strength and good muscle tone.So you worked properly.
B).They lie on a flat surface.Then lift the straight legs by about 30-35 degrees and in this position stay for 7-30 seconds.Lower, take some rest and take a few more times.
4. Press on the side muscles of the body
Regulation: lying on the side, a soft, tight fitness or yoga mat.Make a hand on top, the focus on the floor with your palm.Based on the second.The foot on the floor can be slightly bent at the knee for better braking.The second leg, upright, is done by swings up, 10-25 times.At the same time, you can lift the body with your colleague, then more muscles are made.In the same way, do it with the other leg.
In order to increase the effect, it is recommended to diversify the swings:
- Not only with a straight leg up, but also back - both the lateral muscles of the thigh and the posterior, including the buttocks, will be strengthened.
- Repeat the same swings with a leg bent in the knee: up and down, then back -back.Follow both legs sequentially.
5. Exercise - a bicycle
This is another press exercise, it can be done right on the bed, waking up in the morning.The "bicycle" is performed lying down: lift the body and lean on your hands bent on your elbows.Raise your legs by about 45-90 degrees and a "pedal" in the air.Repeat the spinning with two legs 8-12 times.When the muscles of the press get stronger, gradually increase the load.The less the angle of slope, the greater the load and the effect of strengthening the abdominal press is more pronounced.
Home Exercise for Weight Loss
To achieve a bigger result in pumping muscles and get rid of fat faster, you can include other exercises in the complex.
6. Exercise - bar
Almost all muscle groups are developed: arms, legs, thighs, ass, abdomen, back, neck.It is therefore useful to practice the "bar" of both men and women to form a slender body and strengthen the muscles.For starters: Lie on a carpet for lessons, turn down.
Fake the socks and lift your body, lean on your hands from the brushes to your elbows.The body should be held parallel to the surface, the head is at the same level with the back.
Stir at such an end from a few seconds to 1 minute.From the habit, the body can begin to shake - this is normal.If you are just starting to engage, you can reduce the time from 20 s and gradually increase the load.When the muscles become stronger, you can complicate the exercise of the bar by adding twisting.In raised position, rotate the body sequentially to the sides: right and left.Solder for a while with every twist.
Yoga Yoga Exercise - Asani
7. Exercise "Pump"
Standing, leg shoulder legs at a distance.The glasses are turned a little inside - then the body weight is redistributed from the heels to the front of the foot.Bend one hand and feel the biologically active point in the ribs, about 20 cm below the arm with your fingers.The other is to lower down and feel the baht on the side of the thigh, about 20 cm above the knee.In some places, the bat will be pronounced when pressed.
The pump exercise is then performed - a swing of the body to the right and left with a variable elevation and lowering of the hands and tapping with fingers to biologically active points (BAT).When it tilts the body to the right - the left hand bends and knocks with the fingers of the bat in the ribs, the right hand - under the bat of the knee, on the side.The slope to the left - on the contrary, the arms change: right - up, left - down, knock on the feet.The pump exercise strengthens the muscles of the sides, abdomen, back, arms.It contributes to the formation of a proper stand, so that the spine is actively involved in the slopes.
8. Asana "Luke"
Lying on your stomach, take your feet, bend them on your knees and take your ankles.Then bend in the back so that the arms extend, the legs rise a little up.You will receive a bowl -like posture for firing.
To improve the effect, you can make a few swinging on your stomach.Then lower your feet with your hands you can continue to hold them from the ankles.Remove a little and repeat the exercise a few more times.
The regular practice of asana "onions" perfectly strengthens and pulls the stomach, as well as very useful for the spine.This exercise is recommended for men and women like every day or at least a week, practice.
Alternative ways to get rid of fat and sides
Those who do not want to run out of exercise at all may resort to the help of weight loss tools.With all their variety, these remedies are divided into external and internal use.
To enter, use various biologically active supplements -dietary supplements, before their use is better to consult a doctor, which means that they are more appropriate for you.
- Fat cells fall apart,
- Contribute to the normalization of metabolic processes,
- Plant extracts are used to help burn excess fat.
Poorly help a person bring weight to normal without unnecessary efforts, but it is still better to achieve maximum and stable effect in combination with physical activity.
9. Correction of underwear
Another effective and completely safe weight loss tool without unnecessary effort is the corrective underwear technology based on nanocamia.This technology is revolutionary in linen, based on unique development, cosmetics are created.
Active biocrystals technology not only get rid of unnecessary volumes and pounds, but also successfully fights cellulite, which is another key advantage of this method.In fact, there are not many resources and ways to get rid of cellulite - it's quite difficult to eliminate the problem.
Good luck with Nanocamika:
- Improves metabolic processes in tissues,
- Accelerates lymphatic drainage
- Makes skin soft, uniform and moisturized,
- "Orange bark" is noticeably smoothed and disappears,
- Convenient for the body - no effect of a sauna, bathroom or steam room, such a washing machine does not elevate the body, but creates comfortable dry heat.
- Corrects the figure -you look noticeably more thin and more attractive.
- Reduces excess volumes up to 10 cm in the waist and thighs - according to research results and numerous examinations of fans of this brand.
High quality patented textiles, with a microeric, tissue in the tissue in the nanoure, there are many counterfeits on this principle of action, mainly from China.Therefore, if you want to really get the maximum and proven effect.By the way, they are great for sports, enhancing the effect of weight loss exercises and sides.Also, very comfortable high waist bikinis are very comfortable, which not only relieves extra pounds and cellulite, but also make the figure much smaller.
In this review, we tried to introduce you to the most effective weight loss remedies today.Anyone can choose the most optimal option for themselves.
We wish you in excellent physical shape and look 100%!