9 effective methods and exercises for losing weight, sides, size, hips and buttocks.The problem of excess weight is relevant to men and women, the only difference being that women are more concerned with their external attractiveness.We will consider the methods applicable to the house which will allow you to be at the center of delighted looks and to have a thin and adjusted silhouette.
The causes of fat
The most common causes of fat and extra pounds are:
Incorrect nutrition.
To have a thin and beautiful silhouette, it is necessary to avoid fatty food and, in particular, sweet.Artificial sugar, which is abundantly added to the Sdoba, pastries, soda and other products aloud, is badly absorbed by the body and almost immediately passes into fat deposits on the stomach, sides, hips and buttocks.
Therefore, include more vegetables and fresh fruit, cereals in your diet, drink a sufficient amount of clean water, green tea or decorations of medicinal herbs.For example, for the preparation of dietetics and, at the same time, tasty dishes, pumpkin, apples, buckwheat, sound, bulgur, kefir, honey in moderate quantities and other healthy products are perfectly suitable.
A sedentary lifestyle.
In the modern world, people spend more and more time on the computer, at home and at work.Hypodynamia contributes to the deposit of fat in problematic areas.Therefore, to bring you in good physical shape, include in your lifestyle:
- Walking in the fresh air,
- running,
- Bike
- Ski or
- horse riding
- Fitness lessons at home or in the gymnasium,
- Yoga exercises for weight loss, healthy spine and posture.
Genetics and metabolic processes
The heredity and speed of the metabolic processes of the body also play an important role in the proportions of the figure and the tendency to fatty deposits.A certain amount of fat on the abdomen is normal, fulfilling the function of protecting the organs of life.Only excessive obesity and too low metabolic rate is dangerous.Most people have a place to have a nutrition of supercharging and an irregular lifestyle of common, too inactive overeating.As a solution to this problem, home exercises for weight loss and alternative methods, which we will consider more, are perfect.
Effective exercises for weight loss and sides
A complex of the most effective exercises for rapid weight loss will help to present itself in excellent shape.Remember that a good effect will only be made with their regular use.The exercises are recommended to alternate with each other so that a complex daily for at least 10 to 20 minutes.
1. tearing a hoop for weight loss
The hoop is also known as Hulahup and, perhaps, it is one of the fastest and most effective means of losing weight.The twisted hoops are ordinary plastic and massage.Both are effective.Special interior nozzles are added to the massage hoop, so that the volume of the abdomen, sides and size decreases faster.But then it is recommended to use a massage hoop directly on the skin, without clothes below.If you turn the hoop by clothes, then the usual option is completely suitable, it is easy to buy it in the sports items store.It is recommended to twist the hoop in turn in the two directions, ten minutes.
2. Swimming
It is one of the most powerful and most useful ways to lose weight.Swimming eliminates not only extra pounds, but also strengthens the muscles of the abdominal press, back, heart, arms and legs, develops the respiratory system and gives endurance.Swimming is an excellent tool for healing the whole organism.Of course, it is better to swim in a clean pond with natural water, but if it is not nearby, swimming it in the pool is also suitable.Do not forget to show him with special glasses and a hat, and you should take a shower before and after training.The maximum effect to lose weight and strengthening the abdominal muscles, sides, back, hips, buttocks and legs is obtained during swimming with fins.
3. Provide a press
If you don't want to swim or not such an opportunity, you can remove the stomach by downloading the press at home or in a fitness club.
How to properly download the abdominal press?
This exercise is easy to do at home.
A).Lie on your back, your hands can be folded with your palms at the back of your head or simply stretch along the body.When you are just starting to get started, it is best to download the press alternately: for example, the first swings are made from top to bottom with the right foot 10-20 times, then with the left.The second leg can be folded in the knee and pressed towards the body to use other muscle groups.Supply of the abdominal press, completely lying on the back - the bottom of the abdomen is to a greater extent;If you lift the body - then the load goes to the upper part of the abdominal press.The more the swings and the amplitude of the movements are high, the more the muscles of the abdomen, sides, legs and buttocks are more elaborate.By making swings at a time with both legs, the load increases considerably and the effect becomes more visible.The load must be moderate, after the lessons you need to feel vigor, a wave of strength and a good muscle tone.So you worked correctly.
B).Lie on a flat surface.Then lift the straight legs about 30 to 35 degrees and in this position, keep 7-30 seconds.Below, take a break a little and do several times.
4. Press the side muscles of the body
Regulation: lying on the side, on a soft and dense carpet for physical form or yoga.Make a hand on top, the accent put on the ground with your palm.Based on the second.The leg, which is on the ground, can be slightly folded in the knee for better stop.The second foot, straightened, is carried out by swings, 10-25 times.Simultaneously with the guy, you can raise the body, then more muscles are developed.Likewise, do it with the other foot.
To increase the effect, it is recommended to diversify swings:
- Not only with one right foot up, but also the back - the two side muscles of the thigh and the rear, including the buttocks, will be reinforced.
- Repeat the same swings with a foot folded to the knee: from top to bottom, then from front to back.Perform both legs alternately.
5. Exercise - Bike
This is another exercise on the press, it can be done directly on the bed, waking up in the morning.The "bicycle" is carried out: lift the body and look at your hands bent with elbows.Lift your legs about 45 to 90 degrees and "pedal" in the air.Repeat the rotations with two legs 8 to 12 times.When the press muscles become stronger, gradually increase the load.The lower the angle of inclination, the higher the load and the effect of strengthening the abdominal press is more pronounced.
Home exercises for weight loss
In order to achieve a greater result in muscles pumping and fat rupture faster, you can include other exercises in the complex.
6. Exercise - Barre
Almost all muscle groups are developed: arms, legs, hips, buttocks, abdomen, back, neck.Therefore, it is useful to practice the "bar" to men and women to form a slim body and strengthen muscles.To start: lie on a carpet for lessons, hidden face.
False and lift the body, leaning on the hands of the brushes with the elbows.The body must be kept parallel to the surface, the head is at the same level with the back.
Incorporate such a few seconds to 1 minute.Usually, the body can start to tremble - that's normal.If you start to get started, you can reduce time by 20 s and gradually increase the load.When the muscles become stronger, you can complicate the bar exercise by adding torsion.In the raised position, turn the body alternately on the sides: right and left.Weld each twist for a while.
Yoga yoga exercise - Asanas
7. "Pump" exercise
Standing, the leafpiece legs.The cups are turned a bit inside - then the body weight is redistributed heels at the front of the foot.Fold one hand and feel the biologically active point in the ribs, about 20 cm under the armpit with your fingers.The other is to lower and feel the baht on the side of the thigh, about 20 cm above the knee.In places, BAT will be pronounced pain when they are in a hurry.
Then, the "pump" exercise is performed - swinging the body to the right and left with an alternating rise and lowering the hands and tapping with fingers with biologically active points (bat).When you tilt the body to the right - your left hand folds and strikes with its fingers on the bat in the rib region, the right hand - under the bat on the knee, on the side.The slope on the left - on the contrary, the hands change its place: the right - at the top, the left - below, knocks on the leg.The "pump" exercise strengthens the muscles of the sides, the abdomen, the back, the hands.It contributes to the formation of an appropriate posture, so that the spine is actively involved in the slopes.
8. Asana "Luke"
Lying on your stomach, take your legs, folds them on your knees and grab the ankles.Then fold in your back so that the hands stretch, the legs got up a little.You will get an arc for shooting.
To improve the effect, you can do several swings on the stomach.After that, lower your legs, hands, you can continue to hold them by the ankles.Remove a little and repeat the exercise several times.
The regular practice of Asana "Luke" strengthens perfectly and draws the stomach, as well as very useful for the spine.This exercise is recommended for men and women as a daily practice, or at least every week.
Alternative means to get rid of fats and sides
Those who do not want to run out with exercises can use with the help of weight loss tools.With all their diversity, these funds are divided in external and internal use.
To enter inside, various biologically active additives are used - food supplements, before their use, it is preferable to consult a doctor, which means more suitable for you.
- Gras cells decompose,
- Contribute to the standardization of metabolic processes,
- Plant extracts are used to help burn excess fat.
Bad help a person to bring weight to normal without unnecessary efforts, but it is always preferable to obtain a maximum and stable effect in combination with physical activity.
9. Correction of underwear
Another effective and completely safe tool for losing weight without useless effort is adjustment linen with active biocrystals technology based on nanocamia.This technology is a revolutionary in the field of underwear, on its basis, a unique development has been created - cosmetics.
The technology of active biocrystals not only makes it possible to get rid of the volumes and unnecessary kilograms, but also successfully fights cellulite, which is another key advantage of this method.In fact, there are not many ways and means to get rid of cellulite - it is quite difficult to eliminate the problem.
Lucky with Nanocamika:
- Improves metabolic processes in tissues,
- Accelerates lymphatic drainage
- Makes the skin soft, uniform and hydrated,
- "Orange crust" is significantly smoothed and disappears,
- Comfortable for the body - there is no sauna, bath or steam effect, such a laundry does not rise on the body, but creates a comfortable dry heat.
- Corrects the figure - externally, you look much thinner and more attractive.
- Reduces excess volumes to 10 cm in the circumference of size and hips - according to research results and many criticisms of fans of this brand.
High quality patented textiles, with a micro-mechanic woven in the nanoural fabric, on this principle of action there are a lot of false, mainly from China.Therefore, if you really want to get the maximum and proven effect.By the way, they are perfect for sport, improving the effect of exercises for weight loss and teams.Very comfortable pants with high size are very comfortable, which not only relieves pounds and extra cellulites, but also make the figure much thinner.
In this review, we have tried to present the most effective means for weight loss today.Anyone can choose the most optimal option for itself.
We want you to be excellent physical form and look 100%!