If disturbed the equilibrium between the intake of calories and their consumption, in the different parts of the body appear fat deposits. Some have to find ways, how to lose weight in the belly, others are concerned with the fullness of the thighs or the hips. The fight against obesity for the harmony of the form has to be integrated.
This is the control diet, the consumption of related products, training on simulators for the muscles of the abdominal region have received the required workload and the tone. Exercise to lose weight from the belly, carried out regularly at home, helping to eliminate the loosening of the muscles and make the waist more slender.
How to choose the best exercises
Choose the type of sporting activity, should be based on results to be achieved. If the fat deposits are observed not only in the area of the abdominals, but also on the thighs, buttocks, and excess weight is not very large, will be useful to you well-being, jogging, gymnastics, aerobics and other physical activities. For example, for the weight loss in the belly area, you can use a variety of strength training equipment.
Sitting on a diet for the exercises did not need, but adjust the ration of the penalty. First of all, it is preferable to leave the power supply semi-finished products, fried foods, not eating too much.
Then, how to lose weight in the stomach with the help of exercises at home, you can properly alternating the load of work and leisure, it is best to make it through the day. The best time for exercises 11 to 14 hours and from 18 to 20 hours. The essential condition for the success of the training, it shall commence no earlier than two hours after the last meal, and not later than two hours before bedtime.
Each lesson should begin with a warm-up. In the early days can cause pain in the muscles, but then, everything normalizes. After about a month of regular workouts will manage to be involved, and it is then necessary to think to an increase of the load, because the efficiency of a former complex of decline.
Page gymnastics to lose weight of the belly
Perform exercises to lose weight in the belly. it should be recalled that the woman should remain woman unnecessarily in relief of the muscles, "cubes" developed abdominal will in very rare cases.
For quick weight loss is sufficient to perform 3-4 exercises, 2-3 approach of 15 to 25 repetitions. You can include them in the exercises of the morning.
Twist
Back and feet flat on the floor, hands on the nape of the neck, elbows are divorced. Exhale, lift the upper half of the torso down to the knees. Stop there for some time, on the inspiration of returning to the original position.
Lift the feet
The kidneys tight against the carpet, legs straight vertically lifted up, the arms stretched along the body. Gently lower the feet almost touching the ground with the heels. After a brief passage by the second, return to its initial position. You must ensure that the kidneys do not get yanked to the study of the soil.
The breaststroke on the back
To lose weight in the belly, in position on the back is useful to perform the following fiscal year. Arms outstretched the palms of his hands rest on the floor. The slow movement to tighten the legs to the stomach, heels together. Then with a quick movement of the leg to straighten and lie in close proximity on the ground.
The fiscal year of the press
To strengthen the abdominal muscles and lose weight quickly in the stomach, the house is useful to perform the following exercises:
- In supine position, bend knees, feet on the ground, hands on the nape of the neck, the elbows on the sides. On the exhalation, lift the upper part of the body to the knees.
- Extend the arms along the body. Move straightened legs so that their fingers touched the carpet at the top of the head.
- Original Position, lift straightened the feet off the ground on a minimum height of 20-25cm.
- Sit on the carpet, back straight, hands close to your thighs. Stretch the muscles of the abdomen and gently fall backwards, while maintaining a right angle between the body and ground feet. Then return to the starting position.
How to remove fat on the thighs
To become more lean, it is useful to every morning at home to perform simple exercises of weight for weight loss belly, the slimming of the legs:
- Simple and useful exercise for the workout: running on the spot with a high lifting of the knees, the hip was carried out perpendicular to the body. Train the abdominal muscles, effectively burn the fat in the bottom of the back.
- Feet on width of shoulders. Leaning to the right, at the same time lifting the left arm above the head. Repeat for the other side, changing the hand. Hips for the slopes should not change position, the back should only be done forward or backward, forming a plan in the back of the leg.
- For weight loss belly and sides is useful to make the squats. Feet wider the shoulders, the feet are parallel. Crouch alternately on the left and the right leg at the level of the seat of the chair with your back straight.
- Lying on a gym mat, raise straightened legs and start to turn imaginary bicycle pedal. It is useful to alternate a rotation movement, making the front and the back.
Exercises for the harmony of the feet
Is not a secret that the fat deposits are formed not only on the belly, but on the legs. This is also why I want to lose weight in the thighs, calves, buttocks.
- The most simple exercise – mahi. The maintenance of the balance of better cling to a chair, shaking each leg to the front, back, side. In order not to come to an injury, it is necessary that the muscles were well warmed up.
- Another useful aspect of sport-load-to lose weight effectively, you can obtain it by using a low support – "the walk". For 5 to 10 minutes to put on it first one, then the other foot, and then in the same way "down".
- For training of thighs and buttocks need to lie on your side, bottom arm is bent at the elbow and rests in the carpet, the top of the palm of the hand in the area of the abdomen is also resting on the ground. Off the ground the hips, relying on the hands and feet. The spin and the back surface of the legs form a plan. The exercise helps to lose weight in the stomach results in the different muscles. It's important for both sides of your torso.
- Lying on the side, at the bottom of the palm and put it under the head, top-body. Understand exhale corrected the upper leg to the maximum value. Do one exercise for the other side.
- Sitting, and leaning on the back of the hand, and try to touch the floor with knees bent feet on the right and left of the torso.
- If the full legs in the calves, for their slimming it useful to run the body's weight from heel to toe.
- To lose weight in the calves, stand on one leg, the second of the cross to the rear, up on the toe. To maintain the balance of the paste to the back of a chair or a wall.
Home exercise to lose weight on the sides of the abdomen
- Stand straight, feet shoulder-width apart. Arm extended up. Commit to the slopes of the front, to the right, to the left, 15 on each side.
- The position of ancient origin, the palms of the hands clinging to the chest. Turn three times left then three times to the right, each side 15 to 20 times.
- Sitting on a chair and maintain balance, tighten the knees to the chest, squeezing their hands. Slowly return to the initial position. Just 8-10 times, 2-3 approach.
- Keeping the balance on a chair and controlling for the heels touch the sex, refuse the torso back. For insurance at the back, you can put a mattress and pillows.
- Lying on the mat, to lift, without assistance of hands, body, placing, standing with a straight back.