To lose weight, it is necessary to keep the proper nutrition, but also to play sports.As you know, the oil layer will be formed as soon as possible and will be more severe than other parts of the body.However, sustainable lessons developed by fantastic coaches are developed.There is weight loss and effective physical exercises for the parties.Only a simple training helps me to find a beautiful form and get rid of overchards.
What muscles should be filled to get rid of the stomach and back?
If you know that you are located in any part of muscle groups, you will be simple to develop a set of effective exercise for weight loss.
Such muscles are located in the stomach and sides:
- External bent- The rib that passes through the belly, works with fragrant and turning;
- Inner fall- located under the outer hook muscle, participated in the corners, desires;
- Shady deep- It passes to the stomach from Nurlane to the stomach,
- straight- The abdomen weather is leading to the abdomen and fold the body forward on both sides of the middle line.
General rules of all exercises
Despite the fact that we lose weight, the abdomen, thread, sign, backin, backin, and other, you need to be effective, you need to follow the rules:
- Teaching In fact, the body must be transmitted to the beard, if energy is longer than eating.
- Physical.Exercises not carried out with dandhthers and other balanced agents to lose weight and weight of the parties.
- If you choose simple and easy weight loss exercises, you need to participate at the same time.
- The number of repetitions of the exercise package will gradually need to increase.
- After a slight tiredness, he felt a bit fatigue - a simple and easy-to-house exercises, as well as muscles that confirm the effectiveness of the muscles.
Warning!It is enough to train 3-5 times a week, but increases the effectiveness of daily lessons.The optimal number of movements for each exercise is 25-30.Repeat them at least 3 times and repeat the small breaks to rest and repeat.
Weight loss and complexity of physical exercises for the parties
What are the most effective exercises to lose weight?The complex consists of 10 physical activity dedicated to the household, but for the first time you can do 3-5 from the complex.They do not require simple and light, simulators, especially to people without physical education.To better understand the performance method, the scheme of their execution is loaded on the computer or the video view of the Internet.
Warning!Fitness coaches will contribute to breakfast, but quick wake up.
Before each coach, a small 5-minute heat is recommended.Its goal is to prepare muscles to buy muscles.To make a warm action, you are the simplest exercises, such as the place, flexion, etc.
Basic lifting
Exercise is performed as follows:
- Lying on your back and adjust your legs to your knees and adjust your shoulder.Transfer your hand behind your head.
- Until the high place as possible, rise the buttocks as high as possible as possible as possible as possible.
- Last a few seconds and lower the hip down.
Warning!When this exercise is fulfilled, you do not need to lift your hands along with the butm.
"Scissors"
"Scissovers" is one of the most good and the best for weight loss, not only with the abdomen and legs:
- Looking back on your back and stretch your body.
- Both legs form with about 45 degrees.Place them at different levels (above another).
- Do the scissorship in the air.
"Lokot-col"
This exercise is performed as follows:
- Lie down on your back and bend your legs on your knees.Behind his head is bent on the elbow.
- Try to left and right elbow opposite.
The muscles can exercise until they get tired.
Planes
This exercise helps to get rid of fat, but also used to lose weight.He got up and said:
- His feet are wider than shoulders, and knees are bent.Half of the body is behind the arm and straight straight.
- He stretches the muscles of the press, and he will turn the bone to the left and right.
At first, desires are slowly slowly, but gradually rises to optimal levels.
Simple exercises are listed above to lose the abdomen and parties.Even a big body teacher has a big body-raising level of excessive levels of health.
"Plank" and "half"
Despite the effectiveness of these exercises, it is hard to build a little more difficult to make a "bar" and "bar" and "bar", but not only to lose weight, but not only to weight and the parties.You can easily understand how to make them in the pictures.
"Half planning"
To perform this exercise, you must do the following:
- Stay the "dog" pose award.Palm and knees are resting the floor.Focused on the eye.
- Pull the stomach, slowly carrying the body and round the back.Lasts for 30 seconds.
- Back to the original position.
"Mobile
"Plant" exercise "partially".As you can see, it is very difficult to do, because there is a big burden in the back muscles.
- You should stand in the normal "bar", you need to wear the leg floor and socks.The body is directly detained and the back of the back.
- Raise the body to maximum height.Ideally, it will be the top foot of the hill.
- Then back to the original position.
Warning!The continuous bar has high efficiency.Experts say that beginnings have been growing for several seconds and gradually.If in classroom, it must be terminated immediately.
"Iogical rotation
You can use the Hulaahup learning process, this is the perfect means to lose weight from this waist.When we are zone, the abdomen fuses the ferms, take the park and encourage the press.As a result, athletes will have a slim and beatement body without a club marks.
Research results have identified the most effective exercises to lose their most effective exercises to lose their most effective exercises with the abdominality.They can be made separately or.
Warning!Before we study the exercises using a Hoop, you need to learn how to bend it on the stomach.
Turn the Horus in this way and requires:
- Primary position: Collaborate and hold the foot together.
- He was closed behind his head in the elbow.
- The turn of Khulachup, which calls a smooth circle butt.Take a stomach, and pull up the stomach - relaxing the press muscles.
"To rotate planets"
The choir is more complicated than before.You need to perform the consistency of such actions:
- The evidence is proof, but behind it, but it is not linked to the castle.
- The turn of Hulhaup, gradually, gradually turn the body around him gradually.
Chorine rotation with sides
This exercise can only be physically strong, because it requires an act:
- The legs have evidence-hits, their hands, hands, hands, straight, straight, to the chest.
- One leg is slightly bent a little, bend the body and turn the body in this direction.Turn the wheel.
- Change the foot and turn the Hulhaup again.
Respiratory exercises for weight loss and abdomen
In addition to individuals, respiratory exercises are used to lose weight and even to lose weight, even to settle it.There are 2 species of technology: physicalphs and acid.
BodyFlex
The first approach is designed to enrich in oxygen in the areas needed to get rid of excessive fat.To do this, breathes a deep breath and then gain sharp breath and breathing 10 seconds.During the weekend it is recommended to make a simple exercise.
Oxycise
Similar technique does not mean a sharp farm.They are replaced by short "pre-layers".It is necessary to breathe in breath, and then 3 small "head", breathe deeply, "remove".The help of acid techniques, bent, and inside the abdominal muscles work.
If you adhere to the right nutrition and combine it with strength, the slim is always simple.Critical exercises help to get rid of fat because of the stomach and sides.The waist becomes thin, the stomach is strong, the press is cruel.