9 Effective weight loss methods and exercises, sides, waist, hips and buttocks.The problem of overweight is important for both men and women with the only difference that women are more concerned about their external attraction.We will consider the methods applicable at home that will allow you to be at the center of cheerful views and have a thin and appropriate figure.
Causes of fat
The most common causes of fat and extra pound are:
Improper food.
To have a thin, beautiful figure, it is necessary to avoid fatty food and, especially, sweet.Artificial sugar, which is abundantly added to SDOBA, pastries, soda and other high -calorie products, is poorly absorbed by the body and almost immediately passes through the fat deposits in the stomach, sides, buttocks and buttocks.
Therefore, include more vegetables and fresh fruits, cereals in your diet, drink a sufficient amount of clean water, green tea or decoction of medicinal herbs.For example, for diet preparation and, at the same time, delicious dishes, squash, apples, buckwheat, bran, bulgur, kefir, honey in moderate quantities and other healthy products are perfectly appropriate.
A sedentary lifestyle.
In the modern world, people are increasingly spending time on computer, home and work.Hippodynamia contributes to the deposition of fat in problems with problems.Therefore, to bring yourself to good physical condition, include in your lifestyle:
- Walked in the fresh air,
- run
- BIKING
- skiing or
- PASSING
- Fitness classes at home or in the gym,
- Yoga exercises for weight loss, healthy spine and behavior.
Genetics and metabolic processes
The inheritance and speed of the body's metabolic processes also play an important role in the proportions of the figure and the tendency for fat deposits.A certain amount of fat in the abdomen is normal, performing the function of protecting the organs of life.Only overweight and very low metabolic rate is dangerous.Most people have a place to have an excess, unbalanced and an irregular, very inactive lifestyle.As a solution to this problem, home loss exercises and alternative methods, which we will consider further, are perfect.
Effective weight loss exercises and sides
A complex of the most effective exercises for rapid weight loss will help to come in excellent shape.Remember that a good effect will only be achieved with their regular use.Exercises are recommended to alternate with each other so that they can perform a complex for at least 10-20 minutes.
1
Hoop is also known as Hulahup and, perhaps, this is one of the fastest and most effective ways of losing weight.The winding rolls are plastic and ordinary massage.One and the other are effective.The special gorges from the inside are added to the massage stake so that the volume of the abdomen, sides and waist decreases faster.But then it is recommended to use a massage pin directly on the skin, without clothes under it.If you turn the pit with clothes, then the usual option is quite convenient, it is easy to buy it at the sports goods store.It is recommended to turn the turn from both directions, ten minutes.
2. Swimming
This is one of the most powerful and useful ways to lose weight.Swimming not only eliminates extra pound, but also strengthens the abdominal press muscles, back, heart, arms and feet, develops the respiratory system and gives consistency.Swimming is a great tool for healing the whole organism.Of course, it is best to swim in a clean pond with natural water, but if this is not near, then swimming in the pool is also suitable.Remember to take it to visit it with special glasses and a hat, plus you should shower before and after exercise.The maximum effect on losing weight and strengthening the abdominal muscles, sides, back, hips, buttocks and feet are reached when swimming with flippers.
3. Supply a press
If you do not want to swim, or not such an option, then you can remove the stomach by downloading the press at home or at a fitness club.
How to discharge your abdomen correctly?
This exercise is easy to perform at home.
A).Lie on your back, your hands can be folded with your palms from the back of your head or simply extend along the body.When you have just begun to engage, it is best to download the press alternatively: for example, the first oscillations are performed up and down with the right foot 10-20 times, then with the left.The second leg can bend to the knee and pressed into the body to use other muscle groups.Supply of abdominal press, completely stretched to the back - the lower abdomen is to a greater extent;If you freeze the body - then the load goes to the top of the abdominal press.The higher the oscillations and the amplitude of the movements, the more abdominal muscles, sides, feet and buttocks are more elaborate.Making oscillations immediately with both feet, the load increases significantly, and the effect becomes more noticeable.The load should be moderate, after the classes you need to feel energy, an increase in strength and a good muscle tone.So you have worked properly.
B).Lie on a flat surface.Then raise your legs straight with about 30-35 degrees and hold in this position for 7-30 seconds.Below, take a little break and take a few more times.
4. Press on the side muscles of the body
Adjustment: lying on the side, on a soft, dense grade for fitness or yoga.Make a hand on top, emphasis on the floor with your palm.Based on the second.The foot, which is on the floor, can bend slightly to the knee for a better stop.The second leg, directed, is performed by the oscillations up, 10-25 times.At the same time with shock, you can freeze the body, then more muscle is processed.Similarly, do it with the other leg.
To increase the effect, it is recommended to diversify the oscillations:
- Not only with a straight foot up, but also the back - both the side muscles of the thigh and the back, including the buttocks, will be strengthened.
- Repeat the same oscillation with a leg bent in the knee: up and down, then back and forth.Perform both legs alternately.
5. Exercise - bicycles
There is another exercise in the press, can be done immediately in bed, wakeful in the morning."Bike" is performed by lying: Raise the body and bend in your hands bent in the elbows.Raise your legs with about 45-90 degrees and "pedal" in the air.Repeat two-legged rotations 8-12 times.When the press muscles become stronger, gradually increase the load.The lower the inclination angle, the higher the load and the effect of strengthening the abdominal press is more pronounced.
Home exercises for weight loss
To achieve a greater result in muscle pumping and getting rid of fat faster, you can include other exercises in the complex.
6. Exercise - Bar
Almost all muscle groups are worked out: wings, feet, buttocks, buttocks, abdomen, back, neck.Therefore, it is useful to practice "grass" for men and women to form a thin body and strengthen the muscles.To start with: Lie in a carpet for class, face down.
Rub the socks and lift the body, leaning on your hands from the brushes to the elbows.The body should be kept parallel to the surface, the head is on the same level as the rear.
Stir at such an end from a few seconds to 1 minute.From the habit, the body can start to swing - this is normal.If you have just begun to engage, you can reduce time by 20 s, and gradually by increasing the load.When the muscles become stronger, you can complicate the exercise of the ribbon by adding twist.In the raised position, turn the body alternately to the sides: on the right and left.Coupler for a while with each twist.
Yoga Yoga Exercise - Asanas
7. Exercise "pump"
Standing, shoulder legs -ejersia away.The cups are slightly turned inside - then the body weight is redistributed by the heels on the front of the foot.Bend one hand and feel the biologically active point on the ribs, about 20 cm under the armpit with your fingers.The other is to sit down and feel the baht on the side of the thigh, about 20 cm above the knee.In places, the stick will emphasize the pain when crushed.
Next, the "pump" exercise is performed - shaking the body to the right and left with alternative lifts and lowering their hands and pressing with fingers at biologically active points (BAT).When you bend the body to the right - the left hand bends and knocks with your fingers on the rib region, the right hand - down the stick in the knee, by the side.The slope to the left - on the contrary, the hands change the places: the right - up, the left - down, the knock.The "pump" exercise strengthens the muscles of the sides, abdomen, back, hands.It contributes to the formation of proper behavior, so the spine is actively involved in the slopes.
8. Asana "Luke"
Lying on the stomach, take your feet, bending them to the knees and grabbing the ankle.Next, bend on your back so that your hands lie, your legs rose slightly up.You will get a position that resembles a bow for shooting.
To increase the effect, you can make some shakes in the stomach.After that, lower your feet, with your hands you can continue to keep them on the ankle.Remove a little and repeat the exercise several times.
Asana's regular practice "Luke" is perfectly strengthened and attracts the stomach, as well as very useful for the spine.This exercise is recommended for men and women as daily, or at least weekly practice.
Alternate way to get rid of fat and sides
Those who do not want to exhaust themselves with exercises can use the help of weight loss tools.In spite of their diversity, these funds are divided into external and internal use.
To get inside, different biologically active additives are used - dietary supplements, before using them, it is best to consult a doctor, which means they are more suitable for you.
- Fatty cells break down,
- Contribute to the normalization of metabolic processes,
- Plant extracts are used to help burn excess fat.
Help a person badly bring weight to normal without unnecessary effort, but it is even better to achieve maximum and sustainable effect in combination with physical activity.
9. The correction of the underwear
Another effective and fully safe tool for losing weight without unnecessary effort is regulatory freedom with active nanocamin -based biocristage technology.This technology is a revolutionary in the field of underwear, on its basis a unique development is created - cosmetics.
Active biocristage technology not only allows to get rid of volumes and unnecessary pounds, but also successfully fights cellulite, which is another main advantage of this method.In fact, there are not many tools and ways to get rid of cellulite - this is quite difficult to eliminate the problem.
Lucky with nanocamics:
- Improves metabolic processes in tissues,
- Accelerates lymphatic drainage
- Makes the skin soft, even moisturized,
- "Orange crust" is significantly softened and disappears,
- Comfortable for the body - there is no effect of a sauna, a bath or steam room, such a laundry does not fly the body, but creates a comfortable dry heat.
- Corrects the picture - from the outside you look significantly thinner and more attractive.
- Reduces excess volumes to 10 cm in waist noise and vithes - according to the results of the research and numerous reviews of this brand fans.
High -quality patented textiles, with a micro -conteceric woven on the fabric in the nanoural, in this principle of action there are many counterfeits, mainly from China.Therefore, if you want to really get the maximum and proven effect.By the way, they are great for sports, increasing the effect of weight loss exercises and sides.Also very comfortable high waist panties are very comfortable, which not only relieve extra pounds and cellulite, but also make the figure much less.
In this summary, we tried to present you with the most effective means of losing weight today.Everyone can choose the most optimal option for themselves.
We want you to be in excellent physical shape and look 100%!