Best exercises for weight loss and side

We caught your attention, an article that examined exercises for abdominal and lateral weight loss.You will learn how physical exercise can help with the process of losing weight and that they are better than eating or hunger.Read how to choose exercises and what personal traits to consider.And also familiar with some basic and effective exercises that can be easily performed at home by yourself.

How exercise leads to weight loss

Exercise plays an important role in opposing excessive weight and obesity due to the following reasons:

• Sports activities help in the burning of active energy, which is formed by fat deposition.This leads to reduced fat mobilization and body mass.

• When a person sits on a low-calorie diet, To maintain energy reserves, the body includes a protective physiological response that prevents weight loss, especially when eating too tired and a person sits down for a long time.With physical exercise, this does not happen and weight loss is faster and more effective.

• Physical exercise stimulates the sympathetic part of the nervous system and increases the metabolic rate.In this case, the amount of energy consumed by the human body is consumed, which leads to weight loss.
• It is also worth noting thatRegular loading improves physical and psychological mood, make a person active and energetic, and make life more interesting and brighter.

How to choose the best exercise for yourself

To choose the exercise that suits you, experts recommend taking into account the following features:

• If you want a thin waist, you should reject tilts with extra loads.This exercise helps the press tilt and dense growth of lateral muscles, so the size of the waist increases over time.This exercise is perfect for men who want to increase their body proportions, not girls.

• Council courses are considered validIn the struggle for too much fat in the abdomen, you should not forget that there is a danger: constant lessons with hoops will inspire omissions in the pelvic organs.
• If you decide to side with extra weights, you can't make a sudden move during the exercise.

• Too many circles, stomach and sides will help with aerobic exercise.Such exercises can enhance metabolism, which helps burn fat deposits in large quantities.Interval loads are also worth prioritizing.
• It is also recommended to combine physical exercise with other loads.
• During this process, it is necessary to control the load on the tilted muscles of the press and should not be excessive.

The best practice

There are a variety of sports that allow you to thin and beautiful your waist.

distortion

The most famous person can be called Twisting in the media.

• To perform it, you need to lie on a flat surface or carpet and then bend your legs to your knees (the feet should be on the floor).
• Put your hands behind your head, take a deep breath, tear off the floor and pull it onto your feet.
• Then exhale and sink into the original position.
• It is recommended to repeat 10 2-3 methods.

Reverse twist

• To do this, lie on your back, bend your knees, and place your feet on the floor.
• Place along the body.
• Now it is necessary to raise the legs in such a way that the hips end up perpendicular to the floor and the knees move towards the chest.
• When you tear your legs off the floor, you need to exhale and inhale when your legs are placed on the floor.
• It is recommended to perform 10 repetitions and 3 methods.

Tilting twist

• It is necessary to lie on an even surface, place your hands behind your head, and then bend your legs to your knees so that your feet don't touch the floor.
• Now you need to lift the box and stretch it to your left knee with your right elbow.The left side of the body should be left on the floor.
• Instead, repeat the exercise: use your left elbow to your right knee, keeping the right side of your body on the floor.
• One way you need to do at least 15 repetitions.

Planck

At first glance, it's a simple exercise, working on the muscles of the news, hips and lower back.

• Place the pose on the floor so that the elbows, knees and fingers are placed on the floor.
• The neck and spine should be built in a line, and the eyes should be looked forward.
• Then, it is necessary to tear your knees off the floor and be in that position for 30 minutes.Breathing is common and very important.
• After that, you can go to the sidebar position and practice on each side of 30 seconds.
• Take the position again, so that your feet and palms are placed on the floor.
• Move the severity of the center to the right side of the body.The right hand should be bent at a right angle.
• Place your left leg to the right, straighten your legs, and lift your hips.

• In this position, you need 30 seconds.In the future, you can complete the plan for 1-2 minutes.
• Repeat the other person's exercises.

The lunge of the bow and arrow

This exercise is perfect for beginners.

• Take a step forward with your left foot and bend it.This will stretch the muscles of the right thigh.
• Put your hands in front of you so that they are parallel to the floor.
• After warming, his left foot walked forward again and sat in the fictional chair.The right leg should be left behind and the toes should touch the earth.This way, first, you can straighten your back and then turn it with your body.
• Make such an attack with the other foot.
• You can repeat the exercise 15 times.

The slopes are in different directions

• For practice, you need to keep your legs straight and put your legs together.
• Raise your hands and fold them over the top of your head.
• Lean your body as far as possible and hold it in that position for 15 seconds.You have to feel stretching on the right side of your body.
• Return to the initial position.
• Repeat the exercises and tilt your body to the right.
• In the future, you can increase the time and maintain the position for 30, 45 and 60 seconds.

During the training process, you can do another fun exercise to perfectly strengthen the abdominal muscles.

• To perform you need to be in all four aspects.

• Relax the media and take a deep breath.
• Exhale, exhale, tighten and tighten your stomach.
• In this position, you need to keep your stomach alive for at least 15 seconds.

Tips for improving efficiency

In order for training to be effective, it is necessary to follow the following recommendations:

• It is necessary to gradually increase the intensity of physical fatigue.In the conventional case, the body not only adapts to the load, but also becomes more flexible.Therefore, it is recommended to include running, cycling or electric load at least once a week.This will help burn excess calories more effectively and improve metabolism.

• Prioritize courses in fresh air.This not only leads to weight loss, but also helps heal the entire body.
• Planning a course is important.This will allow you to prepare in advance and start practicing in time.After all, for this, it is necessary to decide to wear clothes, shoes and store water.Many people use proper music to train, and it is best to prepare in advance.
• Executing roles in weight loss is nutritiousTherefore, it needs to be adjusted.For example, experts recommend introducing more vegetables into the diet, including an egg, which allows the body to recover faster after exhausted training and bitter chocolate.It is also important to drink enough water (at least 2 liters per day).

• Don't ignore scum.It is necessary to heat up the muscles before performing the main training.This will minimize the nerve membrane and possible damage to the tissue.After class, it is recommended to make muscle stretch marks.
• Don't be distracted by conversations during this time.It is important to focus on the classroom, make them right and get the most rewards.This is especially true if you are involved in a group of people.
• It is important not only to adjust your diet, but also to ensure a normal holiday and sleep, during which the body will be able to relax and recover.

• If you have a hard time choosing practice on your own, it is best to ask for help from your coachGiven your functions and desires, who can provide the right and effective complex.The most important thing is constant.It is better to spend 20 minutes of exercise every day instead of not doing anything.This is the most difficult, especially on the way, when a person faces unpleasant feelings after class and after fatigue.

How fast you are, how much you can lose weight

Talking about specific numbers is very difficult because the results depend on the choice of physical exercise, the frequency and intensity of training, and the lifestyle you will live during this period.returnIndividual characteristics of the body cannot be excluded.

It is precisely one thing: if the training is constant and intense, the changes within a week will be obvious: the body and the muscle state of the body, the muscle state of the whole body will improve.This way, you may lose up to 4 kg per month, which means less waist and sides.

Notice!The most important thing is desire and firmness.To make the results more effective, you can walk and focus on cardio.