Do you want to get rid of extra centimeters in life? The time has come to find out which exercises for weight loss of the abdomen and sides at home for women, who can be performed with your weight without dumbbellies and simulators.
I regularly perform a series of exercises, you will see an evident result after a short time.
10 more effective exercises from fat on the stomach and sides
We train the possibility of leaving the kitchen!
Yes, yes, you weren't wrong; This is the first and most effective of all exercises to lose weight for women. I want to make sure to read it, if you decide to immediately chew the training complex.
80% of the diet. 20% of the exercises. Don't forget it!
Now try the first complex of the proposed in this article, it consists of the 8 best exercises to remove excess fat from the abdomen and obtain the press muscles.
Book
Start with the position of lying on the floor or on the gymnastic mat and slowly raises the hands on the knees so that the body forms the letter V. Taking the muscles of the printing and using the strength of the body to maintain balance in this position.
Keep it as long as possible.
Repeat the movement as many times as possible.
Bikes
This exercise n. 1 In the world in effectiveness for the press! The only thing you need to follow is that you don't move too quickly when you perform it. Take every repetition slowly and carefully.
Start with 3 approaches of 35 repetitions for each leg. Bring the number to 50 on each side.
Russian Twisting
The biggest mistake that people make, performing this exercise, is that they do not hold back the flat back. Proof that the back is as straight as possible and do not fall on the side sides. If you are not sure to do the right thing, exercise in front of the mirror.
Keep your back straight, put your chest forward. If in this form it is too "easy", collect the weight of 2-3 kilograms.
Exercise: begins with 3 approaches to generally get 20 repetitions (move slowly). So you can take a handlebar.
Touching the socks
This exercise should make you feel the lower and higher printing. Extend your hands to the ceiling, the back should be close to the mother. Remember that during the entire exercise, the lower part of the rear should remain pressed on the floor.
Exercise and try to touch the socks (if it doesn't work, it's okay, it extends as high as possible), so it returns to the starting position, this is a repetition. Repeat the movement the greatest number of times you can within a minute.
Superman
Grasso on the back is no less than a couple of bright yellow rubber slopes. Do not neglect the back, it also forms a line.
Lying 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 keep the situation for 1 minute. Exercise: starts with 4 approaches so that there are 10 repetitions in total.
Planck with a jump
Start with the stop to lie and, closing their feet, just jump so that the knees were before, because the elbows on the other side, then returns to the starting position. Change the side to each jump. Make sure the press press is continuously tense. Repeat the movement as many times as possible for a minute.
Variation of touching socks
Start lying on the floor. Raise your hand and at the same time lift the opposite leg. Fold the second leg in the knee and reduce yourself to the floor to support, keep the muscles of the press in tension. Repeat the movement the greatest number of times you can within a minute.
Classic Twising
I think we all know how the twist is performed. . . Make sure to strain the press muscles, on the movement. Focus more to use the case than on the number of repetitions. It was performed slowly and correctly by torching the rapid repetitions more efficiently. Perform the movement as many times as possible in a minute.
If you liked this article on the exercise for the combustion of fats and want to get a plan in all respects for domestic training like these, look at our weight loss marathon of 21 days.
In 21 days, people manage to drop from 5 to 10 kilograms and are completely happy. But in addition to this, we receive reviews from those who taught the program to change their habits in food and who have found a diet that helps them in the long term.
30 -day complex for the press tone
In the meantime, as you feel with a flat belly and without it it is the abyss. Imagine how you feel to wear tight tops? Don't always cover reflectively with a bag in the park? With the pleasure of finally getting rid of the capispals 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 combined forces with a fitness coach to create a new and exclusive 30 -day marathon for you to burn subcutaneous fat to improve the tone of the press muscles.
We feel directly how you exclaimed: and how is it different from all these print programs? Our marathon is specially designed to be less complicated and more satisfaction! The plan is compiled in such a way as to elaborate the key muscles of the abdomen, performing simple exercises, so that it can easily integrate the classes in any dense program.
So you promise to feel good this summer, lose weight and devote yourself to our gymnastics marathon of June 30 for the tone of the abdomen. Just download and print the plan with the images below, attach to the refrigerator, to the closet, above the TV - everywhere, if only it will pay attention to the objectives. We also include a photo of how to make every movement, so as not to get stuck on anything. You don't need an expensive subscription in the gym or personal training programs!
All you need is to cook your favorite swimwear for the season. This summer you will be ready to put it more than ever!
How to train:Follow the simple passages of this leadership to remove excess from life. 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 right under the shoulders and do not bend the pelvis.
- Movement 2: simplified Burpi. Put your hands on the floor and take the emphasis to lie down, resting first, then the second leg. So, in the same way, crawl your legs on your hands, become straight and stretch your arms.
- Movement 3: Planck on the elbows and socks. Put the socks and raise your knees and hips from the ground. He sweeps the body weight forward so that the nose is in front of the fingers and pulls the navel.
- Movement 4: Bourpie Full. Put your hands on the floor and throw away two legs at the same time to be at the end of the lie. Then, in the jump, hold your legs back on your hands and jump up, snatching your feet from the floor.
- 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. You do all the same way as the previous paragraph, only when you take the emphasis, perform a push -up: bend your elbows and go to the ground before jumping. If it is difficult for you, before the push -Ups kneel you.
How to get rid of excess fat on the stomach is an exhaustive leadership!
A flat belly is what many women ardently want passionately. However, removing fat means not only having a nice bikini appearance.
Today we know more than ever of diets and although it is not so frightening if you are soft in some places, but the excess of fat in the abdomen and in the lower sides can be really dangerous for health.
To determine if you have an excess weight, it is possible to 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 life (compared to fat around the buttocks and hips) makes you more at risk of diabetes and heart problems, " he says. A healthy life of life for men is less than 94 cm (37 inches), for girls it is less than 80 cm (32 inches).
Obesity leads every year to 9. 000 premature deaths and can reduce the life expectancy of 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 on the latest results of the diets, which we must eat more than this, less than having to try such exercises at home. . . But what does it really work if you want to get rid of fat from the abdomen?
Move
Those passed when everyone thought that to weigh less, you just have to eat less. The government recommends adults to engage in two forms of activity: aerobic and power to maintain a healthy weight.
These lessons should include 2 hours and 30 minutes of aerobic activity "from medium to intensive" per week (jogging, swimming, walking, jumping jump. . Everything you like! ) And exercises to strengthen two or more than one day a week (studying all the main muscle groups - legs, hips, back, bib, shoulders and hands), including the use of a Barbell.
If you want to lose weight and focus on being overweight with training, try these 10 exercises for a flat belly. For them, you will not need an expensive subscription in the gym, nor a fashionable personal coach and, the best, you can start today!
Eats wisely
No, here we will not tell you that you just have to eat less to get rid of the fat hated by the sides and on the belly. But you have to make a choice in favor of healthier meals and snacks, so you feel good inside as you look outside. If we talk about fat burning, there are many simple ways to form a daily diet, we recommend these superf products in the list below: they are guaranteed to put your diet on the right tracks!
Fat combustion products
- Copper: vegetables with fleshy leaves, such as cabbage, mushrooms, seeds - in all this there is a lot of copper, which helps the body to burn the fat faster. Recent studies of the University of California in Berkeley have shown that copper is an important part of your diet, since it breaks down the fat cells used later to release energy. In addition to the aforementioned copper, nuts, legumes, oysters and other molluscs are also rich. Copper also prevents aging and premature gray.
- Humus: studies conducted by scientists have shown that people who prefer humus as a snack are 53% less obesity and have 51% in less than the possibility of increasing 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 the hummus there is a large number of stable (resistant) starch and dietary fiber.
- Nuts: This is a very convenient snack and there are reasons! Although they contain more fats than, for example, rice biscuits, these fats are useful for the body and provide you with a feeling of satiety longer - which means that you will not reach a box with biscuits two hours after dinner!
- Olive oil: it may seem that the best way to lose weight is to avoid all the "fat", but it is not so. The mononized 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.
- Berries: Do you know that a cup of raspberry contains six grams of fiber? It is worth remembering these crumbs in the morning: try adding a handful to porridge for breakfast!
- Ovsyanka: If you took on the fact that by 10: 30 you are looking for the closest delicious dessert, it means that it is very likely that you have breakfast, do not face so as not to fall into blood sugar. A bowl of porridge in the morning will allow you not to try hunger for longer!
- Beans: beans, beans, they are useful for the heart. . . But not only that, also for life! There are few calories, but there are many proteins and fibers, this is the best food to pacify the decision to squeeze the belly. Try to add them to the salad: it is tasty and also much more satisfying that you eat a plate of leaves!
- Everything - Get: we all know that you have to eat more whole wheat bread and pasta instead of normal ones, and this is a change that will immediately influence your weight - let it become a good incentive to stay away from this section in the supermarket!
- Green green: the green vegetables rich in fiber are perfect food for all those who want to correct the line of life, because calories are nothing in them. Try to reduce the amount of carbohydrates on the dining plate and replace them with green vegetables: you will still feel satiety, but there will be no belly!
Take a call
A reasonable nutrition and greater physical activity on a daily basis will surely help you lose weight, but if you are engaged in a program specifically aimed at the problematic areas, you are guaranteed to see the desired results!
And if you are looking for ways to remove excess weight without extending training and rigorous diet, be sure to study our tips on how to lose weight without a diet and remove the stomach in a short time at home
It is for this purpose that we have developed a 30 -day marathon, which exactly includes the exercises you need, do them for a month and after it you will have a more flat belly.