9 effective methods and exercises to lose weight, side, waist, hips and buttocks.The problem of extra weight is relevant with only differences for both men and women that women are more concerned about their external attraction.We will consider the methods applied at the house that will allow you to stay at the center of the pleasing glimpses and a thin and fit figure.
Caused by fat
The most common causes of fat and additional pounds are:
Improper nutrition.
To be a thin, beautiful figure, it is necessary to avoid fatty and especially sweet food.Artificial sugar, which is added to SDOBA, pastry, soda and other high -chryori products, is poorly absorbed by the body and almost immediately accumulates fat on the abdomen, sides, hips and buttocks.
Therefore, include more fresh vegetables and fruits, grains in your diet, drink sufficient amount of clean water, green tea or a decoction of medicinal herbs.For example, for diet preparation and, at the same time, delicious dishes, pumpkin, apples, grains, bran, bullgur, kefir, moderate amounts of honey and other healthy products are perfectly suitable.
A sedentary lifestyle.
In the modern world, people spend more and more time on computers, at home and at work.Hypodionamia contributes to fat deposition in the problem areas.Therefore, to bring yourself to a good physical shape, include in your lifestyle:
- Freshly moves in the air,
- run,
- cycling
- Skiing or
- Riding
- Fitness classes at home or gym,
- Weight loss, healthy spine and yoga practice for currency.
Genetics and metabolic processes
The heredity and motion of the body's metabolic processes also play an important role in the ratio of the figure and the tendency of fat deposits.A certain amount of fat on the abdomen is normal, the act of protecting life organs.Only excessive obesity and very low metabolic rate are dangerous.Most people have a common overating, unbalanced nutrition and an irregular lifestyle, which is very passive.As a solution to this problem, the practice of home for weight loss and alternative methods, which we will consider further, are perfect.
Effective practice for weight loss and sides
A complex of most effective exercises for quick weight loss will help in excellent size.Remember that a good effect will be achieved only with their regular use.It is recommended to option the exercise with each other to perform a complex performance for at least 10–20 minutes daily.
1.Torn a circle for weight loss
The Hoop is also known as Hulaup and, perhaps, it is one of the fastest and most effective ways to lose weight.Twisting hops are simple plastic and massage.One and other are effective.From the inside the special tube is added to the massage circle, so that the volume, side and waist of the stomach decreases rapidly.But it is then recommended to use a massage circle directly on the skin, without the clothes under it.If you bend the circle with a cloth, the general option is quite appropriate, it is easy to buy it in a game shop.In both directions, it is recommended to bend the circle in ten minutes.
2.Swimming
It is one of the most powerful and useful methods of losing weight.Swimming not only eliminates excess pounds, but also strengthens the muscles of the abdominal press, back, heart, hands and feet, develops respiratory systems and endangens.Swimming is an excellent tool to fix the entire organism.Of course, it is best to swim in a clean pond with natural water, but if it is not nearby, it is also appropriate to swim in the pool.Don't forget to get it to go with special glasses and a hat, as well as you have to take a shower before and after training.The maximum effect of losing weight and strengthening the abdominal muscles, sides, back, hips, buttocks and legs is obtained when swimming with flippers.
3.Supply of a press
If you do not want to swim, or there is no such opportunity, you can remove the stomach by downloading the press at home or at the fitness club.
How to download the stomach press correctly?
This practice is easy to perform at home.
A).Lie on your back, the hands can be twisted with your palms from behind the head or simply stretched with the body.When you are just starting to attach, it is better to download the press optionally: for example, the first swings are up and down with the right leg 10-20 times, then on the left.The second leg can be bend in the knee and press the body to use other muscle groups.The supply of the abdominal press, completely lying on the back - the lower abdomen is high to an extent;If you lift the body up - then the load goes to the upper part of the stomach press.The dimensions of more swings and movements, the abdominal muscles, sides, legs, and buttocks are used more.Creating swings at once with both legs, the load increases significantly, and the effect becomes more noticeable.The load must be moderate, after classrooms you need to feel strength, strength and feel a good muscle tone.So you have worked correctly.
B).Lie on a flat surface.Then increase the legs directly to about 30-35 degrees and hold in this position for 7-30 seconds.Take less, a little break and do some more times.
4.Press on the side muscles of the body
Regulation: Lying on the edge, on a soft, dense mat for fitness or yoga.Make a hand on the top, emphasize the floor with your palm.Based on the second.The leg, which is on the floor, may be slightly bent into the knee for a better stop.The second leg is done by swings 10-25 times, straight, straight.At the same time with the partner, you can increase the body, then work on more muscles.Similarly, do it with the other leg.
To increase the effect, it is recommended to diversify the swings:
- Not only with a straight leg, but also back - including the muscles, buttocks of both the thigh and back, will be strengthened.
- Repeat the same swing with one leg on the knee: up and down, then back and forth.Do both legs alternately.
5.Exercise - Cycle
This is another exercise on the press, it can be corrected on the bed, wakes up in the morning.The "bicycle" lies: lift the body and bend on the elbow on the hands.Increase your feet about 45–90 degrees and "pedal" in the air.Repeat the winding with two legs 8–12 times.When the press muscles become stronger, increase the load gently.The lower the angle of inclination, the greater the load, and the effect of strengthening the stomach press is more pronounced.
Home exercise for weight loss
To achieve more and more results in pumping muscles and getting rid of fat, you can include other exercises in the complex.
6.Exercise - Bar
Almost all muscle groups are worked: weapons, legs, hips, buttocks, abdomen, back, neck.Therefore, it is useful for both men and women to practice "bar" to create a thin body and strengthen the muscles.To start with: Lie on a rug for classes, face down.
Fake socks and lift the body, bend on the hands from brush to elbow.The body should be held parallel to the surface, the head is at the same level with the back.
Stir at the end of a few seconds to 1 minute.With habit, the body can start moving - this is normal.If you are just starting to attach, you can reduce the time from 20 S, and gradually increase the load.When the muscles are strong, you can complicate the exercise of the bar by adding twisting.In the raised position, bend the body alternately towards the sides: right and left.Monch for a while with each turn.
Yoga Yoga Exercise - Asana
7.Exercise "pump"
Standing, legs shoulder -intercourse different.The cups are slightly rotated inside - then the body weight is transported from the heel to the front of the foot.Fold one hand and feel a biologically active point in the ribs, about 20 cm below with your fingers.The other is to drop down and feel about 20 cm above the knee, on the edge of the thigh.In places, the bat will be pronounced pain when pressed.
Next, "pump" is exercised - the body swinging to the right and alternately increased and reducing hands and exploit with biologically active points (bats) with fingers.When the body is tilted to the right - the left hand bends and knocks with its fingers on the bat in the rib area, right hand - on the knee under the bat, from the edge.Slop on the left - on the contrary, the hand space changes: right - up, left - bottom, knocks on the foot.The exercise "pump" strengthens the muscles of the sides, the abdomen, back, hands.This contributes to the formation of proper currency, so the spine is actively involved in slopes.
8.Asana "Luke"
Lie on the stomach, take your feet, bend them to your knees, and hold the ankles.Next, bend backwards so that the hands spread out, the legs rise slightly.You will find a bow to shoot.
To increase the effect, you can dominate many on the stomach.After that, lower your feet, with your hands you can hold them with ankles.Remove a little and repeat the exercise a few more times.
The regular practice of asana "leuk" is completely stronger and draws the abdomen, as well as very useful for the spine.This exercise is recommended daily for men and women, or at least as a weekly, practice.
Alternative ways to get rid of fat and sides
Those who do not want to eliminate themselves with exercise can resort to helping weight loss tools.With all their diversity, these funds are divided into external and internal use.
To go in, various biologically active additives are used - diet supplements, before their use, it is better to consult a doctor, which means that are more suitable for you.
- Fatty cells break up,
- Contribution to normalization of metabolic processes,
- Plants extracts are used to help burn excess fat.
A bad helps a person to normalize weight without unnecessary efforts, but it is still better to achieve maximum and stable effect in combination with physical activity.
9.Correct the underwear
Another effective and fully safe tool to lose weight without unnecessary efforts is the adjustment linen with the technique of active biochetals based on nanocamia.This technique is a revolutionary in the field of underwear, based on a unique development - cosmetics.
The technique of active biochetals not only allows to get rid of unnecessary versions and kilograms, but successfully fights cellulite, which is another important advantage of this method.In fact, there are many means and ways to get rid of cellulite - this is quite difficult to eliminate the problem.
Lucky with Nanokamika:
- Improves metabolic processes in tissues,
- Lystem intensifies drainage
- Makes the skin soft, even more moisturized,
- "Orange crust" is mentioned and disappears,
- Casual for the body - a sauna, bath or steam room has no effect, such a laundry does not exceed the body, but creates a comfortable dry heat.
- Corrects the figure - externally you look particularly slimmer and more attractive.
- According to the research and several reviews of the fans of this brand - reduces excess volume by 10 cm in the circumference of the waist and hips.
High quality patented textiles, woven into fabrics in nanoral with a micro -circer, are many fake on this principle of action, mainly from China.Therefore, if you really want to achieve maximum and proven effects.By the way, they are great for sports, increase the effect of exercise for weight loss and sides.Apart from this, very comfortable panties with high waist are very comfortable, which not only relieves excess pounds and cellulite, but also make the figure more thin.
In this review, we today tried to introduce you to the most effective means for weight loss.Everyone can choose the most optimal option for themselves.
We want you to be in excellent physical size and see 100%!