Exercises for the sides

The dream of every woman to the waist, but hated the grease on the sides sometimes prevents to reach the goal. If you exercise regularly for the sides, with this problem, you can say good-bye, having the form of price, wasp waist. What will help you do that and how to organize a training session, read on.

The general rules of performing

Do exercises for the sides, you can such as at home and in the room, but it is important to respect a few rules that will help improve their efficiency:

• Preferably before breakfast or in the afternoon. The best option – before breakfast or after 2-3 hours after. You can choose a different time, but in all cases, comply with an important condition – it is desirable to produce the exercise in one and the same time of the day.
• If you want to get fast, durable results, exercise at least 3 times/week. Coaches recommend to do this that is not at least per day.
• It is desirable that the exercises for the sides of the steel incorporated regular workouts. However, you can and outside complete courses to devote time to the development of these muscles. Anyway, before proceeding to the main complex, necessarily in need of training to prepare the muscles to operate, to exclude the risk of injury.
• It is desirable to combine the work on the muscles with exercises – if you can quickly remove the grease.
• In what mode you have to do exercises for the sides, between them does not need to make huge breaks – a maximum of half a minute. In this regard, it is necessary to plan the services in this way for easy access out of the previous movement.
• We should not work to the limit of their possibilities. If you feel pain when performing certain movements, to reduce the workload or the intensity of the infringement. After a certain time, the mass muscle is stronger, and the manipulation body becomes for you a much easier task.
• You can't eat for an hour before the workout, and after they could not accept food for 2 hours, otherwise to lose weight does not work, at least, quickly.
• Drink water during the day, but preferably in the evening to reduce its consumption. The daily amount of drinking water needs to be about 2 l. When to drink water in small quantities, even during the course.

Respect the need of another important rule, which does not directly concern the years, but relate to the effectiveness of the slimming, the fight against the fat in the problem areas. Adjust your power mode. It is recommended to take food in small portions 5-6 times/day. Consume only need to useful products, and the diet should be balanced.

The most important rule of success of the profession – of their regularity.

Effective exercises for weight loss the sides

During the course, you can use a variety of sports for the special tool to increase the work load. In this case, will achieve greater efficiency from the combustion of fats, but also of the appearance of the muscle mass. It can give a visual of the amount, whether with such loads exaggeration, but it is not recommended to use of weight more than 1 time/week.

Regardless, you are only working with the side of muscles or turn on the to the general the lesson, to begin with in all cases, you must with the drive unit.

The training

Its duration is of the order of 7 to 10 minutes.

In the warm-up block may enter simple in the movement:

1. Standing exactly, tilt the head forward, and then backward 20 times.
2. Pulled up, he stood up on tiptoe and by pulling upward on the hand. Once you take a stand – to-stand exactly. Repeat the exercise 20 times.
3. By placing your feet about shoulder-width apart and hands on waist, turn the torso to the left and to the right of each party to 15 times.
4. Standing in a position in which the hands on the waist and the feet are placed about shoulder-width apart, execute the inclinations of the trunk to the front. By doing this, the right hand try to reach the fingers of the left leg, then vice-versa. These manipulations to each side need to do 10.
5. Draws smooth hands in circles, moving them first 10 times in the clockwise direction, then as many times against it.
6. A sitting position, straightening his back. Each squat or pulling out in front of smooth hands.

The main part of the

It includes directly exercises for women, slimming on the sides, in order to remove the fat, tighten the muscle mass. For the execution, ideals, and conditions.

Very effective exercises with dumbbells:

1. The slopes. For more burn fat effectively it is necessary to take the barbell maximum weight of 1.5 kg Standing exactly, a little, legs apart, it is necessary to make slopes. If the slope goes in the right side, smooth the right hand with the dumbbell goes down towards the bottom and to the left, rises to the top in the direction of the armpit. During this brush with a dumbbell must slide on the torso. In the same way do the movement in the other direction. Perform must be alternately from each side 25-30 times.
2. Standing exactly, we stand in the outstretched hands in front of him, dumbbells. Fix the pelvis, the feet to move. The housing is rotated to the right, to the maximum by making the back of the right hand with a dumbbell. Then, perform a similar rotation to the left. Alternatively make 25-30 of these turns in each direction.

Fitball – a wizard effective in the removal of all excess with the problem areas.

1. Sit on the ball, keeping your back straight and legs bent at a right angle. Turn the housing to the right and to the left, or on the ball of the pelvis, the legs without the feet on the ground. It is necessary to make 20 spins of each side.
2. During the execution of this exercise are not only the interest of the sites, but also the abdominal muscles, back and legs. Lay down on the floor, and fitball tight take the feet. Leg raises, catching the ball, stay in this position for 5-7 seconds. Next gently back in the original position. Beginners in general difficult given this year, so for a start, you can do this at least 5 times. With time becomes easier and you can gradually increase the number of repetitions up to 15 to 20 times.
3. The slopes with the help of the ball. Become on knees, hands, take, fitball, raise above the head. The back should be flat, as well as a hand. We are doing the slopes to the right and to the left, trying as far as possible to go to the ball. By doing so, we respect the balance, make sure that the housing is not "collapsing" in front or in back, but it has remained in the same plan with a basin. On each side, you need to do 15-20 slopes.

Extremely effective to lose weight the sides in the women, the exercise of the lath, the reception.

1. The triangle. This support helps to strengthen the muscles on the back, the legs, the belly, as well as the interest for us of parts of the body. Is improving thanks to her and stretching. The feet it is necessary to place to get the most – about 3 of the width of the shoulders. Extend the right foot to the outside, to the extent possible. The left sock to twist to the inside 45 degrees. The hands of divorce in the hand, the palm must look down. Breathe, and when you exhale drawn by the brush of the right hand. The hands must take a position parallel to the ground. Gently return your torso to the right, placing it on the right side of the right leg. The left hand is transferred to the top. By performing these movements, it is necessary to try not to round the sides, and, on the contrary, "pull" on him. The posture in which you find yourself, remember the triangle, and it is necessary to dwell, to do 10 deep breaths. Then, perform the same procedure as in the other direction. This exercise will ensure that the fat burning.
2. Planck. Lie on the side exactly, beached on the elbow of the right hand. Raised pond, as well, for the body from head to toe reminded planar taut rope. Engaging in such a position preferably at least 5 to 7 seconds. Perform a similar exercise to the other side. Need to do to start at least 3 to 5 times, and with time, you can increase the number of approaches and input.

Remove the fat on the sides perfectly well the different twist that, also, you can do at home to lose weight.

1. Lie down completely on the side, put in place the hands behind the head. Simultaneously missing the torso and legs up, performing a twist. Try to keep the body in the event of tile remained in the same plan. Do 15-20 of these movements in one direction, then in the other. You can perform these tricks to be effective in several approaches.
2. Lie on your back, bend your knees at a right angle, place hands behind the head. We get up in the box, shot it with your left elbow towards the right knee, and then vice-versa. Need to do 15-20 of these movements.
3. It is exactly on the ground, tightening the casing and each other's feet to the right, then to the left. Make sure that the body and the feet remain in a position parallel to the ground. First, you need to be of the order of 20 of these movements.

In most of these complexes, very effective course of hula-Hoop around the "Health". You can include them in a part of the warm up and the main unit, and with their help to cleanse the fat with bochkov.

To get the fat burning and the harmony of the body, is not required for a workout at the same time all these exercises to lose weight on the sides – choose 3 to 4 for each course, and get them.

With a good organization of the training and their regularity has already been a few weeks later, you will see the results, regardless, at home, you make or in the room.