Exercises for weight loss of the abdomen and pages

Every girl dreams of a beautiful and slender figure.The most problematic zones of the abdomen and hips.Fat is deposited in these places.To eliminate the problem, you need a balanced diet and of course physical activity.Complex exercises can achieve weight loss and tighten your muscles.The only condition is their usual and conscientious implementation.

The rules of weight loss

There are many rules for proper weight loss.If we observe them, the burning of adipose tissue and the recording of the result can be achieved.So you can't sit in a sudden diet.Gradually replace excess products and replace them with useful:

• Replace sausages with cooked meat with better chicken;
• Sweets - dried fruits;
• Cream - Low greasy milk;
• Sweet cheese - natural curd;
• White bread is black or bread.

Worth:

• Fold the mayonnaise with particularly high fat content.The product contains ¼ of the required daily calories.You can replace home mayonnaise.
• Limits sugar consumption.Be careful to drink tea or coffee without sugar.It will be useful to deny carbonated drinks.
• Leave the fried potatoes, chips, biscuits, fast food completely.Potatoes increase its calorie content 7 times in the fat.The sunshine on the road will not satisfy hunger, but they will lie with excessive calories in the stomach.

Foods should be thoroughly chewed and the usual portions will be reduced.It takes 2-5 kg within 1.5 months.Accept a rule to achieve the result:

• Eat raw vegetables before meals.This is necessary for the proper functioning of the intestine, maintaining the microflora and partial filling the stomach before a meal.
• Throughout the day, drink water without gas in small portions.30 minutes before meals, drink a glass of water.
• Breakfast cereals.Not only do they satisfy hunger for a long time, they start the body after sleep, but also help prevent fat deposits.
• You can't reject dinner.It must be light, low calories.Before you go to bed, drink half a glass of kefir.
• At the latest at 22:00, the sleep duration must be 7-8 hours.

And the most important rule is sport.It is worth signing up for fitness, moving further.The simplest methods of motion are:

• Walk as much as possible.If time permits, some of the pedestrian work.
• If possible, leave the elevator.
• In the evening, after work, run 3-4 times a week.

These simple daily loads reinforce the muscles of the buttocks and legs.Extremely good climbing climbing.You can even run up and down the stairs.

Exercises for the abdomen and pages

In order to provide an attractive look, you need to spend 30 minutes of gymnastics a day and change the class set every 6 months.The fastest weight loss occurs in the second stage of the menstrual cycle.During this period, many physical activity is given to the body.And always represents the load on muscle groups.There are rules to lose weight at home:

• mandatory everyday hours;
• Drawn plan, use of lessons - there is a fairly large selection on the Internet on the Internet;
• The break between exercises up to 30 seconds;
• 1 hour before charging and 2 hours after you can't eat food.

Implementation Rules: General Gay -up, Implementation, Hitch

First and foremost, you have to start with gay -off.This promotes the preparation of muscles for the upcoming load and avoids injuries during the lesson.The warm-up lasts 7-10 minutes.Each exercise begins with the position of the legs on the width of the shoulder, along the hands:

• Head tilt to the right and left 20 times, then forward and back.
• Raise your hands, stand on the socks, reach up and take the initial position 15 times.
• The case is tilt on its side 20 times.
• Decide forward and try to reach the left hand of the right foot, then replace your hands.10 repetitions.
• Circular movements by hand, 20-25 times ahead, and the same amount back.
• Squat with a flat back, 25-30 times.
• Running in place or jumping to jump for 3-4 minutes.

There are no more than 20-30 seconds between exercises.There are many exercises to obtain a flat stomach.The workout duration is at least 40 minutes.All exercises are performed 15-20 times.

Exercises in the press

1. It is made on the floor or on a special bench to swing the press.Lie on a flat surface, bend your feet to your knees and fix your hand to the lock behind the head.Put the body 80-85 degrees.Inhalation - Raising and fixing for 7 seconds.When exhaling, take into account the starting position.3 approach.
2. Lie on your back, your knees bent, even your hands are thrown behind your head.Make a body as if we were folding.At the same time, the arms and legs rise.Open your leg with your hands on your feet and for 3-6 seconds to fix the position, then return to the initial position.3-4 approach.
3. Lie on your back, the arms along the body, pressed on the floor.Raise the legs 45 degrees.Fix the position for 5-7 seconds.
4. The "bike" exercise is performed in 4 sets.Lie on your back, raise your leg at an angle of 45 degrees, alternating with one or the other leg to the body.In this case, the elbow decreases with the opposite knee.
5. This exercise can be done directly at the workplace or before the TV.Inspiration, tighten the stomach, hold the muscles for 8-12 seconds.Strengthen the exhalation.The repetition is 25-35 times.

The general practices of the abdomen

1. Leaning on the side.They are done from the initial position: the legs are shoulders, the back is flat, the hands are stretched along the body.You can add dumbbells for weighting in both hands.When the inclination is executed, the hand (the side in which the inclination is made) slides down with a weighting agent.This is performed in each direction of each 4-5 approaches.
2. Hula-hupe will be.The hoop rotates for at least 20 minutes.When exposed to abdominal muscles and subcutaneous fats, a deep massage develops that allows a thin waist to form.Such a lesson is held daily.

Hip exercises

1. Runs in place.At the same time, try to lift your knees high, the thigh must be perpendicular to the body.In 2-3 minutes, repetition 3-4 times.
2. Deep squat.The legs are wider than the shoulders, the legs are parallel, the back is straight.Try to sit on an invisible chair.The back remains straight at this time.Make 25-30 times in 2 approaches.
3. Foot breeding is done on the floor.Lie on one side, relaxing your elbow, extending your leg.Raise the steady leg to the highest possible.Make 25-4 approaches on both legs 25 times.
4. Skakakkikh jumps help to strengthen the muscles of the legs, buttocks and lower back.They are also good cardio load.Complete jumps for at least 5 minutes.

The most effective comprehensive exercises are as follows:

1. Planck.This includes the abdominal muscles, back, buttocks, hips, shoulders.The floor should be leaned on the elbows and fingertips, the back is flat and the muscles must be tense.In this situation, try to hold the body for 1 minute.Make an additional 2-5 times with a 30-second break.If the rod is to be kneeling to the chest alternatively, it can reach faster fat fabric.
2. Education of the whole body.The exercise pumps the muscles of the buttocks, abdomen, legs and hips and burns fat.Beginner position: Lie on its back, legs bent on your knees, your hands lower.After inspiration, lift the pool and the shoulders tightly clamped to the floor.Improve the position for 5 seconds.

Breathing exercises for weight loss of the abdomen and pages

The enforcement rules

Implementation of breathing gymnastics is an effective method for losing weight.Beginner position: Legs shoulder with width, palms rest over the knee, and the gaze is forward.

There are many basic options to perform breathing exercises:

• Breathe deeply.Inhale with your mouth, try to allow as many oxygen as possible, and make your lips with a tube.
• Breathe vividly through your nose, exhale your mouth as you stretch the press.
• Inspiration, pull your lips, hold your breath.Tilt your head to the chest and, as much as possible, pull your stomach while counting from 1 to 8.Then gradually loosen the muscles and exhale.

The following loads can also be used:

1. Lie on your back, bend your knees, relax.Blow the stomach as inspiration.Tighten and filter the press during exhalation.Complete 15 times.
2. Lie on your back and stretch your hand along the body.The breath is up to 10-15 seconds.While breathing, tighten a stomach and lift your legs 90 degrees.Hold your breath, pull up straight legs to your body, helping your hand.Breathe out.15 times repeated.
3. Lie on your back, put your hand under the bottom, straighten your leg.Breathe often for approx.For 10 seconds, then lift your leg at an angle of 45 degrees and prepare the "scissors".Repeat - 15 times.
4. His back leaning against the wall.While breathing, relax the wall and filter the muscles of the abdomen.Repeat ten times.
5. Sit on a chair, the back is flat.Make a deep breath and exhale, filter the muscles of the abdomen.Repeat 20 times.

Effective complex for the abdomen and pages:

1. Lotus.Sit down on the floor in a lotus position.The breath is slow, deep, silent.The lesson lasts 5 minutes.Then 5 minutes of rest.Then another 10 minutes of calm breathing and thoughts switch to the sounds of the music.
2. Frog.Sit on the floor, crossing your feet.The hands are bent, the elbow lying on his knees.One hand is clamped in the fist and the second grabs it.Inhale and breathe alternately with your nose and mouth.It is done within 15 minutes.
3. Wave.Lie back on the floor, extend your hands along the body, your feet are bending on your knees, your feet stand on the floor.The left hand is lying on the chest with the palm of the hand and on the right side of the stomach.Inhaled, the chest rises and the stomach stretches.During exhalation - the opposite is true.Complete up to 10 minutes.

We will accelerate the result

You can use the packaging to speed up the result.So:

• The skin is cleansed;
• Toxins and excessive fluid are removed;
• Blood circulation will improve;
• accelerates metabolism;
• The skin is saturated with vitamins and minerals;
• Increases skin elasticity and elasticity;
• The "orange bark" disappears.

Before the packaging, bathe and rub the skin well with a brush, use a scrub.Wipe off with a soft towel.Punish the problem areas with the prepared mixture.In a spiral, turn with a glue foil.On top, put a Terry jacket to create a greenhouse effect.In this state 50-60 minutes.Then wash everything with warm water and apply a nourishing cream.The course consists of 15 procedures every other day.

Here are some types:

• Honey roll.Melt 3 tablespoons of honey in a water bath, bring it to 36 degrees.Add orange and lemon essential oil to 2 drops.
• Roll the green tea.3 tablespoons of green tea cut and pour hot water.Stick for 2-3 minutes.Add 2 drops of orange oil.
• Chocolate packaging.250 g of cocoa pour 500 g of boiling water.Let it cool up to 40 degrees and apply it to the skin.

After viewing reviews, we can conclude that the class class is very effective.Those who observe the diet, perform respiratory and physical gymnastics, will undoubtedly be able to throw extra pounds.

How to improve the effect of

Once you have reached the purpose of weight loss and volume reduction, you cannot relax.The balanced diet should be kept.Take out your habit to walk and breathe as many chest as possible.And of course, don't forget the physical efforts.

Blitz councils

It is worth consuming more cinnamon.It can be added to the tea, the kefir, the meat, baked with apples.Cinnamon accelerates metabolism and the body may lose 1 kg per month.
SUI consumption causes rapid saturation.And the red pepper - eliminates the body of excess moisture and speeds up the metabolism by 25%.This will help you get rid of another 2 kg.