If the large rounded hips and buttocks now, even in mode, the belly and the sides remain the most problematic areas for girls who want to have a sophisticated silhouette. In anticipation of the feasts to the question of how to lose weight fast in the belly and bottom sides desperately, after all, even the most beautiful dress will not actually with a big belly. Well will try to cover all the nuances of this question and give effective advice that will help you to lose weight quickly is not only in the belly and sides, but to form a refined size. By following the advice and the performance of below of the most effective exercises for weight loss belly and on the sides of the house, you will be able to get rid of so-called the life buoy, well, but the speed at which you will be able to lose weight in this area, depends on your efforts and, of course, the first volumes.
Before you give advice, and give examples of exercises that will help you get rid of the fat in the abdomen and the thighs, you need to warn that losing weight in only a specific area of the body is simply impossible. You can only put more emphasis on the problem areas in our case, the belly and the sides, who have accumulated an excessive amount of fat.
And also of fat, in one of the articles, we have already raised the topic of the fat, but it may be interesting to reproduce, as some of the misconceptions still things that were going through the heads of many dieters. Why many believe that exercises that use the muscles of the press will help to burn the fat on the belly, most believe that if you take whatever the weight, the effect will be more strong. It is a myth to be absolute, you will really have to pump up the abdominal muscles, but the fat reduction in the abdominal region is to think of a low degree, of more doing exercises press with the extra weight of your muscles will grow making the abdomen more convex. I will also say that exercises to lose weight of the belly can only reach 20% of the total effect in terms of reduction of fat deposition in the abdominal region, which could have a flat stomach, it is necessary to apply a set of measures, which we will discuss below.
And now another misconception on the fact that the slopes with dumbbells will make your waist is more smooth and it will burn the fat in this region, non-sense! Therefore, you extend the muscles, and your waistline will visually wider, if it was to the slopes, only without the extra weight.
Diet for weight loss belly and sides
The first thing that you need to attract their attention and change, it is, of course, of the daily diet, without correction of which even the most effective exercises for weight loss belly will hardly be effective. On nutrition, counting calories, and things like that has already been said enough, however, you can select the basic rules of the diet, during which you will be able to lose weight and reduce volumes in the area of the abdomen and flanks.
- try to reduce consumption, and it is better to eliminate from the diet, be it slimming fast carbohydrates (sugar and products that contain it in their composition, bakery products, etc);
- try to cook dishes that are low in salt, because salt retains water in the body, which is manifested by a swelling;
- eat small portions (up to 200 g) 4-5 times in the day;
- do not neglect the balance of water, drink at least 1.5-2 litres of purified water per day, this will speed up the metabolism, which ultimately will have a positive impact on the process of weight loss in the abdominal region including;
- replace the fat from the meat and fish that are low in fat. Lean meats: chicken, turkey, beef, veal, rabbit meat. Low-fat varieties of fish: hake, pollock, carp, perch, pollock, carp, mullet, pike, cod, sea bream, turbot;
- as a method of cooking, in preference to the fried, the cooking, quenching, steaming.
The rules implementing home exercise for weight loss belly and on the sides
- The time the most efficient way to perform exercises for weight loss belly and sides to the house in the morning, when you have not yet had the time to take the breakfast or after 2-3 hours in the morning, after the meal. This is the time to the organization much more intense, burns fat, not having the so-called "booster".
- If you want to lose weight in the belly and sides, then forget the different weight, all exercises to lose weight of the belly and the sides must do only use the weight of your own body. In the contrary case, you extend the muscles, this will give a visual of the increase in volumes.
- To get results, you must follow a workout regime, avoiding long pauses. More in the care of the animals workouts to lose weight the belly and on the sides, you need to adjust the intensity of the execution of the exercise and not giving you pleasure, feeling a slight fatigue.
- Alternate exercises for weight loss belly with cardio loads, this combination will be able to get rid of the excess fat in the abdominal region is much more rapid. It is necessary to alternate exercises with different amplitudes for execution.
- To lose weight in the belly and the sides, enough for 2-3 workout sessions per week, for a fiscal year, select 3-4 exercises and do one after the other in the three approaches, each exercise should be composed of 25-30 repetitions.
A hoop belly and sides to the house
One of the most affordable and effective for removing fat from the belly, and form a beautiful and coherent of the size of your home is a hula hoop. Because all the same, a hoop, a impact on weight loss and is it possible with the aid of a hoop to remove belly fat and sides? During the rotation of the envelope that you use and keep the tone of the muscles of the abdomen, back, hips, buttocks, and calves. However, you do not only the muscles, during the hula hoop, you burn calories and improve the blood circulation in the region of the stomach and speeds up metabolism in general, which leads to the active burning of body fat. Using a hoop of belly, get rid of cellulite in this area. At first glance, it is simple enough, you say even a hula-hoop, and reduce the volume of the size, get rid of the abdomen and flanks, but when they are confronted with the fact of to lose weight using a hula hoop, there are a number of questions that we will try to find the answers.
A hoop of better and more effective in losing weight?
If you are a beginner and you have not yet to learn how to turn the hoop before you start to actively use it for the thinness, the money to buy a hoop easier, for example, aluminum (hollow inside) or plastic. Thus, you can quickly learn to perform the technique and to burn calories. Once you sharpen technical execution, you can use more weigh-hoops, or, for example, already purchased aluminum (hollow), pour some sand or small pea, in a word, everything that comes to your head, the main purpose of the increase. Weighed hoop (1.5 to 3 kg) will help you lose weight in the abdominal region and to move the contours of the waist.
To lose weight in the belly, to get rid of bulging the sides and the cellulite in this area, preferably to the girl. This hoop has on its surface massage balls, which will be able to face not only the fat in the abdominal region, but embarrassing cellulite.
When you purchase a hoop, make sure that the hoop was approaching the growth of your, for this, stand straight, the hoop placed on the floor in front of you and attach it to the body, the upper edge of the envelope should reach the level of your lower ribs. So by purchasing a hoop, make sure that the entire surface is smooth and has no chipping and other defects. When buying a massage hula-hoop, make sure that in the shell surface balls were soft and rotate around its axis.
How and how much to turn the hoop, get rid of the abdomen and flanks?
In the initial phases of starting to rotate the hula hoop, for 5-7 minutes per session, with each new occupation gradually increase the duration up to 45 minutes. One more aspect that must be taken into account, this is the time where you can start spinning the hoop, and it is two hours before or two hours after a meal. Otherwise, you can cause damage to your health.
That is remove belly fat with the help of the envelope, it is necessary to rotate, that is to twist, and don't catch of his falling to do this, you must make a rotational movement of the lower part of the shell with a low amplitude. Keep your feet about shoulder-width apart or slightly wider, bend the knees slightly. The abdominal muscles and the back all the time keep in suspense. Turn the hoop need in the clockwise direction, without making sudden movements, regardless of injury to the lower back. Don't be discouraged if you do not succeed to turn the hoop of time, believe me, the technique of the proper execution will come with time. In a course with a hula hoop watch the breathing, it should not be intermittent. A good breathing to help speed up the metabolism, which in turn will accelerate the burning of fat.
Exercises with a hoop for weight loss belly
The research has identified three of the most effective exercise, which will help to get rid of belly fat, you can perform an exercise in class or to perform in the whole, making training more diverse. But don't forget that in the early stages, you is still best to conduct sales of hula hoops, and only after the completion of a good technique, skip to efficient and the most difficult of the exercises with a hoop.
- Exercise with a hula hoop "Yoga spin"Stand straight, feet together, the hands, bend your elbows, fingers together in a castle on the back of the head. The elbows spread apart. Turn the hoop, by the fluidity of circular movements (with low amplitude). Follow 88 rotations to one side and 88 turns in the other direction. One of the main aspects of this exercise, it is the breath, try to exhale for a few seconds, hold the breath and pull in the stomach. In the initial stages made by 2 of the pattern in both directions, with each class, increase the number of repetitions up to 7.
- Exercise with a hula hoop "the Rotation of the planets", this Is an exercise a little more difficult, place your feet slightly narrower than shoulder-width apart, keep the hands behind the head. Start spinning the hoop clockwise, do a few laps of the envelope, after which, begin to slowly unfold around its axis after a hoop (to the right). Perform 10 right turns and 10 left.
- Exercise for the belly "arrow of Heaven", is already Quite a difficult exercise to help remove belly fat with a hula hoop, requires a good physical condition and developed a sense of balance. Your body should look like the arrow of hours, the legs together, hop on the demi-pointe (on the toes), hands to lift above the head and join the hands. It is in this posture, rotate the hoop, the speed of execution of the exercise is not important. Do the exercise for 10 minutes.
- The exercise is also quite complex, but very effective in the fight with a big belly. Memorize the position of the feet tight to each other), hands behind the head. Rotate the hoop for 5 minutes in one direction and 5 minutes to the other, the feet must stay completely immobile. Works only on the axis of the basin.
Remember that in order to get rid of the stomach using a hula hoop, you have to respect the regularity of your training sessions and of course to follow the diet. It is not recommended to use a hula hoop during menstruation, pregnancy on all the dates of the postpartum period, as well as the disease of the liver, kidney, and the inflammation of the ovary.
If the exercise with a hula hoop to a flat stomach is not enough or you just want to add variety to your workouts and to alternate the load on different areas of the belly, offer you the most effective exercises for weight loss belly and on the sides, you can easily make at home. This is not a standard taxiing and exercises for the abdominals, because they in no way have any impact on the grease of the assembly in the area of the stomach, but only pump the muscles of the press, it is the exercise that will actually be able to burn fat. You can choose, for the exercise of the exercise of several, or do them in order.
Exercises for weight loss belly
Belt for a flat tummy. Starting Position: get on your knees, palms still in the ground, the head to lower the front down to the floor. Then, pull the belly, straining muscles of the press, the basin curl in on itself, after which get bent at the elbow to the hand. The elbows should be directly under the shoulder joints. Hold this position for 30 to 60 seconds, continuously strengthening the muscles of the abdomen. After this, straighten your legs, passing classic bar on the elbows, and hold this position for 6 to 8 accounts. After that, get on your knees and pull forward while stretching the muscles. Repeat the exercise 3 to 5 times.