9 effective methods and exercises for losing weight, sides, waist, hips and buttocks.The problem of excess weight is relevant for both men and women with the only difference being that women are more concerned about their external attractiveness.We will consider the methods applicable at home that will allow you to be in the center of delighted glances and have a slender and fit figure.
The causes of fat
The most common causes of fat and extra pounds are:
Improper nutrition.
To have a slender, beautiful figure, it is necessary to avoid fatty and, especially, sweet food.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 into fat deposits on the stomach, sides, hips and buttocks.
Therefore, include more fresh vegetables and fruits, cereals in your diet, drink a sufficient amount of clean water, green tea or decoctions of medicinal herbs.For example, for the preparation of dietary and, at the same time, tasty dishes, pumpkin, apples, buckwheat, bran, 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 at the computer, at home and at work.Hypodynamia contributes to the deposition of fat in problem areas.Therefore, to bring yourself in good physical shape, include in your lifestyle:
- Walks in the fresh air,
- running,
- Cycling
- skiing or
- riding
- Fitness classes at home or in the gym,
- 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 fat deposits.A certain amount of fat on the abdomen is normal, performing the function of protecting life organs.Only excessive obesity and too low metabolic rate is dangerous.Most people have a place to have a common overeating, unbalanced nutrition and an irregular lifestyle, too inactive.As a solution to this problem, home exercises for weight loss and alternative methods, which we will consider further, are perfect.
Effective exercises for weight loss and sides
A complex of the most effective exercises for quick weight loss will help to come in excellent shape.Remember that a good effect will be achieved only with their regular use.Exercises are recommended to alternate with each other so that daily perform a complex for at least 10-20 minutes.
1. Tearing a hoop for weight loss
The hoop is also known as Hulahup and, perhaps, this is one of the fastest and most effective ways of losing weight.Twisting hoops are ordinary plastic and massage.The one and the other are effective.Special nozzles from the inside are added to the massage hoop, so that the volume of the abdomen, sides and waist decreases faster.But then it is recommended to use a massage hoop directly on the skin, without clothes under it.If you twist the hoop by clothes, then the usual option is quite suitable, it is easy to buy it in the sports goods store.It is recommended to twist the hoop in turn in both directions, ten minutes.
2. Swimming
This is one of the most powerful and useful ways of losing weight.Swimming not only eliminates 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 best to swim in a clean pond with natural water, but if this is not nearby, then swimming in the pool is also suitable.Do not forget to get it to visit it with special glasses and a hat, plus you must take a shower before and after training.The maximum effect for losing weight and strengthening of the abdominal muscles, sides, back, hips, buttocks and legs is achieved when swimming with flippers.
3. Supply a press
If you don’t want to swim, or not such an opportunity, then you can remove the stomach by downloading the press at home or in a fitness club.
How to download the abdominal press correctly?
This exercise is easy to perform at home.
A).Lie on your back, hands can be folded with your palms by the back of the head or just stretch along the body.When you are just starting to engage, it is better to download the press alternately: for example, first swings are performed up and down with the right foot 10-20 times, then with the left.The second leg can be bent in the knee and pressed to the body to use other muscle groups.Supplying the abdominal press, completely lying on the back - the lower abdomen is to a greater extent;If you raise the body - then the load goes to the upper part of the abdominal press.The higher the swings and the amplitude of movements, the more the muscles of the abdomen, sides, legs and buttocks are more worked out.Making swings at once with both legs, the load increases significantly, and the effect becomes more noticeable.The load should be moderate, after classes you need to feel vigor, a surge of strength and a good muscle tone.So you have worked correctly.
B).Lie on a flat surface.Then raise straight legs by about 30-35 degrees and in this position hold for 7-30 seconds.Lower, take a break a little and do a few more times.
4. Press on the side muscles of the body
Regulation: lying on the side, on a soft, dense mat for fitness or yoga.Make a hand on top, the emphasis on the floor with your palm.Based on the second.The leg, which is on the floor, can be slightly bend in the knee for a better stop.The second foot, straightened, is performed by swings up, 10-25 times.Simultaneously with the fellow, you can raise the body, then more muscles are worked out.Similarly, do it with the other foot.
To increase the effect, it is recommended to diversify the swings:
- Not only with a straight foot up, but also back - both the side muscles of the thigh and the rear, including the buttocks, will be strengthened.
- Repeat the same swings with a foot bent at the knee: up and down, then back and forth.Perform both legs alternately.
5. Exercise - bicycle
It is another exercise on the press, it can be done right on the bed, waking up in the morning.The “bicycle” is performed lying: lift the body and lean on the hands bent at the elbows.Raise your legs by about 45-90 degrees and “pedal” in the air.Repeat the rotations with two legs 8-12 times.When the press muscles get 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 pumping muscles and getting rid of fat faster, you can include other exercises in the complex.
6. Exercise - bar
Almost all muscle groups are worked out: arms, legs, hips, buttocks, abdomen, back, neck.Therefore, it is useful to practice the “bar” to both men and women to form a slender body and strengthen muscles.To begin with: lie on a rug for classes, face down.
Fake the socks and lift the body, leaning on the hands from the brushes to the elbows.The body must be held parallel to the surface, the head is on the same level with the back.
Stir in such an end of a few seconds to 1 minute.From the habit, the body can start shaking - this is normal.If you are just starting to engage, you can reduce the time from 20 s, and gradually increasing the load.When the muscles get stronger, you can complicate the exercise of the bar by adding twisting.In the raised position, turn the body alternately to the sides: to the right and left.Solder for a while with each twisting.
Yoga Yoga Exercise - asanas
7. Exercise "Pump"
Standing, legs shoulder -width apart.The cups are turned a little inside - then the body weight is redistributed from the heels to the front of the foot.Bend one hand and feel the biologically active point in the ribs, about 20 cm below the armpit with your fingers.The other is to lower down and feel the baht on the side of the thigh, about 20 cm above the knee.In places, BAT will be pronounced pain when pressed.
Next, the “pump” exercise is performed - swinging the body to the right and left with alternating rise and lowering the hands and tapping with fingers to biologically active points (BAT).When tilting the body to the right - the left hand bends and knocks with his fingers on the bat in the rib region, the right hand - below the bat on the knee, from the side.The slope to the left - on the contrary, the hands change places: the right - up, the left - down, knocks on the leg.Exercise "Pump" strengthens the muscles of the sides, abdomen, back, hands.It contributes to the formation of proper posture, so the spine is actively involved in the slopes.
8. Asana "Luke"
Lying on the stomach, take your legs, bending them at your knees, and grab the ankles.Next, bend in the back so that the hands stretch out, the legs rose a little up.You will get a pose resembling a bow for shooting.
To enhance the effect, you can make several swaying on the stomach.After that, lower your legs, with your hands you can continue to hold them by the ankles.Remove a little and repeat the exercise a few more times.
The regular practice of asana "Luke" perfectly strengthens and pulls up the stomach, as well as very useful for the spine.This exercise is recommended for men and women as everyday, or at least weekly, practice.
Alternative ways to get rid of fat and sides
Those who do not want to exhaust themselves with exercises at all can resort to the help of weight loss tools.With all their diversity, these funds are divided into external and internal use.
To get inside, various biologically active additives are used - dietary supplements, before their use, it is better to consult a doctor, which means are more suitable for you.
- Fatty cells break down,
- Contribute to the normalization of metabolic processes,
- Extracts of plants are used to help burn excess fat.
Bad help a person to bring weight to normal without unnecessary efforts, but it is still better to achieve maximum and stable effect in combination with physical activity.
9. Correcting underwear
Another effective and completely safe tool for losing weight without unnecessary effort is the adjusting linen with the technology of active biocrystals 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 allows not only to get rid of unnecessary volumes and kilograms, but also successfully fights cellulite, which is another key advantage of this method.In fact, there are not many means and ways to get rid of cellulite - this is quite difficult to eliminate the problem.
Lucky with nanocamika:
- Improves metabolic processes in tissues,
- Accelerates lymphatic drainage
- Makes the skin soft, even and moisturized,
- "Orange crust" is noticeably smoothed and disappears,
- Comfortable for the body - there is no effect of a sauna, a bath or steam room, such a laundry does not soar the body, but creates a comfortable dry heat.
- Corrects the figure - outwardly you look noticeably slimmer and more attractive.
- Reduces excess volumes to 10 cm in the girth of the waist and hips - according to the results of research and numerous reviews of fans of this brand.
Patented textiles of high quality, with a micro -ceramic woven into the fabric at the nanoural, on this principle of action there are many fakes, mainly from China.Therefore, if you want to really get the maximum and proven effect.By the way, they are great for sports, enhancing the effect of exercises for weight loss and sides.Also very comfortable panties with high waist are very comfortable, which not only relieve extra pounds and cellulite, but also make the figure much more slim.
In this review, we tried to introduce you to the most effective means for weight loss today.Everyone can choose the most optimal option for themselves.
We wish you to be in excellent physical shape and look 100%!