9 effective methods and exercises for losing weight, side, waist, hip and buttocks.The problem of overweight is essential for both men and women with the only difference that women are more worried about their external attractiveness.We will consider the applicable methods at home that will allow you to be a happy look in the center and slender and suitable for a figure.
Causes of fat
The most common causes of fat and extra pounds are:
Malnutrition.
To be a thin, beautiful figure, you should avoid greasy and especially sweet foods.Artificial sugar, richly added to sdoba, muffins, soda and other high calorie products, is poorly absorbed by the body and almost immediately goes into fat deposits on the stomach, sides, hips and buttocks.
Therefore, include more fresh vegetables and fruits, cereals, drink enough clean water, green tea or a decoction of herbs.For example, diet and at the same time cooking delicious dishes, pumpkin, apples, buckwheat, bran, Bulgur, kefir, honey in moderate amounts and other healthy products are perfectly suitable.
Sedentary lifestyle.
In today's world, people spend more and more time on a computer, at home and at work.Hypodynamia promotes fat deposits in problem areas.Therefore, to get yourself in good physical shape, include your lifestyle:
- Walks in the fresh air,
- jogging,
- Cycling
- Skiing or
- driving
- 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 body metabolic processes also play an important role in the proportions of the figure and a tendency to fat deposits.A certain amount of fat in the abdomen is normal in the functioning of life organs.Only excessive obesity and too low metabolism are dangerous.Most people have a place where overeating, unbalanced diet and irregular lifestyle, too inactive.As a solution to this problem, home loss and alternative methods, which we will consider below, are ideal.
Effective exercises for weight loss and parties
The most effective set of exercises for quick weight loss will help you get a great shape.Remember that a good effect will only be achieved with their regular use.Exercises are recommended alternately with each other to have a complex of at least 10-20 minutes daily.
1. Losing Hoop of Loss
The hoop is also known as Hulahup, and it is probably one of the fastest and most effective ways to lose weight.Boiling hoops are ordinary plastic and massage.One and the other are effective.Special nozzles from the inside are added to the massage hoop to reduce the volume of the abdomen, side and waist faster.But then it is advisable to use a massage hoop directly on the skin, without clothes under it.If you interfere with your clothes, the usual option is quite appropriate, it is easy to buy at a sporting goods store.It is recommended to rotate the hoop in a row in both directions for ten minutes.
2. Swimming
This is one of the most powerful and useful ways to lose weight.Swimming not only prevents extra pounds, but also strengthens the abdominal press, back, heart, arms and leg muscles, develops the respiratory system and provides endurance.Swimming is a great tool for healing the whole body.Of course, it is best to swim in a clean pond with natural water, but if it is not nearby, swimming in the pool is also suitable.Don't forget to visit it to visit it with special glasses and hat, and you have to take a shower before and after the training.Swimming with flippers achieves maximum weight loss and abdominal muscle, lateral, back, hip, buttocks and leg strengthening effect.
3. Deliver the press
If you do not want to swim or not, this option, you can remove your stomach by downloading a press at home or fitness club.
How to properly download the abdominal press?
This exercise is easy to do at home.
A).Leaving on your back, your hands can be folded with your palms with your back or just stretching along the body.When you are just starting to get involved, it is better to download the press alternately: for example, the first swing is made up and down with the right foot 10-20 times, then with the left.The second leg may be bent at the knee and press the body to use other muscle groups.Supplying the abdominal press, lying completely on the back - the lower abdomen is to a greater extent;If you lift your body, the load enters the top of the abdomen.The higher the swing and motion amplitude, the more abdominal, side, legs and buttocks are more developed.When making swings immediately with both legs, the load increases significantly and the effect becomes noticeable.The load should be moderate, you need to feel capable, the influx of strength and good muscle tone.So you've been working properly.
B).Lie on a flat surface.Then lift your straight legs for about 30-35 degrees and hold for 7-30 seconds in this position.Below, a little break and do a few more times.
4. Press the lateral muscles of the body
Regulation: Lying sideways, on a soft, dense carpet for suitability or yoga.Prepare your hand on top, emphasis on the floor with your palm.Based on the second.The foot on the floor may be slightly bent at the knee to stop better.The second foot, straightened, is done with swing, 10-25 times.At the same time, you can lift your body with a colleague, then more muscle is developed.Do it with the other leg similarly.
To increase the effect, it is advisable to diversify the swing:
- It will be reinforced not only with a straight leg up, but also on the back - both the thigh and the posterior lateral muscles, including the buttocks.
- Repeat the same swing with a foot bent on the knee: up and down, then back and forth.Do both legs alternately.
5th Exercise - Bicycle
This is another press exercise, it can be done directly on the bed, waking up in the morning.The "Bicycle" is done while lying down: lift your body and lean on your hands bent at your elbows.Raise your feet for about 45-90 degrees and "pedal" in the air.Repeat the rotation with two feet 8-12 times.As the press muscles become stronger, gradually increase the load.The lower the inclination angle, the greater the load and the effect of the abdominal press is more pronounced.
Home exercises for weight loss
You can include other exercises in the complex to achieve more muscle pumping and getting rid of fat faster.
6. Exercise - a bar
Almost all muscle groups are designed: hands, feet, hips, buttocks, belly, back, neck.Therefore, it is useful to practice the "bar" for both men and women to form a thin body and strengthen the muscles.At first: lie on board classes, face down.
False socks and lift your body leaning on your hands from brushes to elbows.The body should be parallel to the surface, the head is one level with the back.
Stir the following ends from a few seconds to 1 minute.From the habit of the body can begin to shake - this is normal.If you are just starting to get involved, you can reduce the time from 20 seconds and gradually increase the load.When your muscles get stronger, you can complicate the rod exercise by adding twisting.In elevated position, turn your body alternately sideways: right and left.Solder for some time with each twisting.
Yoga Yoga Exercise - Asanas
7. Exercise "Pump"
Standing, the shoulder width of each other.The mugs are slightly turned inside - then the body weight is redistributed from the heels to the front of the foot.Fold one hand and feel the biologically active point in the ribs, about 20 cm below the armpit with your fingers.The other is to descend and feel the bat on the thigh, about 20 cm above the knee.In places, the bat will be pronounced pain when pressed.
Next, a "pump" exercise is performed - the body swinging to the right and left with variable rise and lowering of the hands and touching the biologically active points (bat) with your fingers.Leaning the body to the right - the left hand bend and knock on the fingers on the sticks in the rib region, in the right hand - under the bats on the road, from the side.The slope to the left - on the contrary, the hands change the areas: right - up, left - down, knock on the leg.Exercise "Pump" strengthens the lateral, abdomen, back, arm muscles.It promotes the formation of proper posture, so the spine is actively involved in slopes.
8. Asana "Luke"
While lying on your stomach, take your legs, leaning them on your knees and grabbing your ankles.Next, fold the back so that your arms stretch, the legs slightly lifted up.You will get a posture that resembles a circle for shooting.
You can make multiple swing on your stomach to improve the effect.Then lower your legs, with your hands you can continue to hold them at your ankles.Remove slightly and repeat the exercise a few more times.
Asana "Luke" regular practice perfectly strengthens and wears the stomach as well as very useful for the spine.This exercise is recommended for men and women as daily or at least every week.
Alternative ways to get rid of fat and sides
Those who do not want to exhaust themselves at all can use weight loss tools.With all their diversity, these products are divided into external and internal use.
In order to enter, various biologically active supplements are used - dietary supplements, it is better to consult your doctor before using them, which is more appropriate for you.
- Oily cells break down,
- To promote the normalization of metabolic processes,
- Herbal extracts are used to help burn excess fat.
Poor help for a person does not provide weight without unnecessary efforts, but it is still better to achieve maximum and stable effects in combination with physical activity.
9. Correcting underwear
Another effective and completely safe remedy for weight loss without unnecessary effort is adjusting linen with active biocystic technology based on nanocamia.This technology is a revolutionary lingerie in the field of lingerie, with unique development - cosmetics.
Active biocystic technology not only allows you to get rid of unnecessary volumes and kilograms, but also successfully fights cellulite, which is another main advantage of this method.In fact, there are not many remedies and ways to get rid of cellulite - the problem is quite difficult to prevent.
Were lucky with nanocamics:
- Improves metabolic processes in tissues,
- Accelerates the lymphatic sewerage
- Makes the skin soft, smooth and moisturized,
- "Orange crust" is noticeably smoothed and disappears,
- Comfortable for the body - no sauna, bath or steam room, such a laundry will not be on top, but creates a comfortable dry heat.
- Good figure - outwardly you look significantly thinner and more attractive.
- Reduces excess to 10 cm in the waist and hips - according to research results and many fan reviews of this brand.
High quality patented textiles with microceramics woven in the fabric at the nanourale, according to this principle of operation, are many counterfeits, mainly from China.Therefore, if you want the maximum and proven effect.By the way, they are perfect for sports, improving the effects of exercises on weight loss and parties.Also, very comfortable high waist panties are very comfortable, which not only reduces extra pounds and cellulite, but also makes the figure much slimmer.
In this review, we tried to introduce you to the most effective weight loss today.Anyone can choose the optimal option.
We want you to have great physical shape and look 100%!