9 Effective methods and exercises to lose weight, sides, waist, hips and buttocks.The problem of excess weight is important for both men and women, whose only difference is that women are more concerned with external attractiveness.We will consider home -based methods that will allow you to be in the center of pleasant glances and have a slender and proper figure.
Causes of fat
The most common causes of fat and extra pounds are:
Malnutrition.
To have a slender, beautiful figure, you need to avoid fat and extremely sweet food.Artificial sugar, which is richly added to sdoba, cakes, soda and other high calorie products, is poorly absorbed by the body and almost immediately enters the fat deposits in the stomach, sides, hips and buttocks.
Therefore, include more fresh vegetables and fruits, cereals, drink sufficiently clean water, green tea or decoctions of medicinal herbs in your diet.For example, when preparing food and at the same time delicious dishes, pumpkins, apples, buckwheat, bran, bulgur, kefir, honey medium size and other healthy products are perfect.
Sedentary lifestyle.
In the modern world, people spend more and more time on computer, home and at work.Vygiamia contributes to fat deposition in problem areas.Therefore, if you want to give yourself a good physical shape, include in your lifestyle:
- Walks in the fresh air,
- jogging,
- Cycling
- skiing or
- Driving
- Fitness classes at home or 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 plays an important role in the proportions of the figure and the propensity to fat deposits.A certain amount of fat in the abdomen is normal, performing the function of the life organs.Only excessive obesity and too low metabolic rate are dangerous.Many people have a place where overeating, an unbalanced diet and irregular lifestyle, too much inactive.As a solution to this problem, home throws to lose weight and alternative methods that, as we will keep, are perfect.
Effective weight loss and sides exercises
The complex of the most effective weight loss exercises will help you become great shape.Remember that good effects will only be achieved by regular use.Exercises are recommended alternately with each other to perform the complex daily for at least 10-20 minutes.
1. During weight loss tears
Visiting is also known as Hulahup and is probably one of the fastest and most effective ways to lose weight.Turning arcs are simple plastic and massage.One and the other are effective.Special nozzles from the inside are added to the massage arc to reduce the volume of the abdomen, sides and waist faster.But then it is recommended to use a massage bow directly on the skin, without clothes underneath it.If you twist a bow with clothes, then the usual option is quite appropriate, it is easy to buy it at a sports shop.It is recommended to twist the bow in both directions for ten minutes.
2. Swimming
It is one of the most powerful and useful ways to lose weight.Swimming not only removes extra pounds, but also strengthens the abdominal press muscles, back, heart, hands and feet, creates the respiratory system and gives endurance.Swimming is a great remedy for the whole body.Of course, it is best to swim in a clean pond with natural water, but if it is not nearby, then the right swimming pool.Remember to visit it with special glasses and hats, and you should take a shower before and after your workout.Maximum effect on weighing and strengthening the abdominal muscles, sides, back, hips, buttocks and legs is achieved by swimming.
3. Give the press
If you do not want to swim or less, you can remove your stomach by downloading the press at home or at a fitness club.
How to download the abdominal press correctly?
This exercise is easy to do at home.
A).Lie on your back, your hands can be folded with your palms behind your head or just stretching along your body.As soon as you start engaging, it is better to download the press alternately: for example, the first swing is done up and down 10-20 times the right foot, then with the left.The second foot can be bent on the road and pressed against the body to use other muscle groups.Abdominal press supply completely lying on the back - the lower abdomen is more;If you lift your body - then the load enters the upper part of the abdominal press.The greater the swing and amplitude of the movements, the more muscles of the abdomen, the sides, the legs and buttocks are more arranged.Turning the swing at the same time with both legs, the load increases significantly and the effect becomes more noticeable.The cargo should be moderate, after classes you need to feel vigorous, strong and good muscle tone.So you worked correctly.
B).Lying on a flat surface.Then lift your straight legs approximately 30-35 degrees and hold in this position for 7-30 seconds.Stick, slightly relax and do a few more times.
4. Press the side muscles of the body
Adjustment: Lying on the side, a soft, dense mat for fitness or yoga.Make your hand at the top, accentuate the floor with your palm.Based on the second.The foot on the floor can be slightly bent for the knee to make it better to stop.The second leg, straightened, performs 10-25 times.At the same time, you can lift your body with a colleague, then more muscle.Similarly, do it with another leg.
To increase the effect, it is recommended to diversify fluctuations:
- Not only the straight leg upwards, but also the back - the lateral thigh and back muscles, including buttocks, will be strengthened.
- Repeat the same swing when the foot is bent to the knee: up and down, then back and forth.Do both legs alternately.
5. Exercise - Bicycle
This is another exercise about the press and can be done directly on the bed by waking up in the morning.The "bicycle" is done by lying: lift the body and lean on your elbows bent your hands.Raise your feet about 45-90 degrees and in the air Pedal.Repeat twisting with two legs 8 to 12 times.As the press muscles intensify, gradually increase the load.The lower the inclination angle, the higher the load and the effect of the abdominal press enhancement.
Home exercises for weight loss
To achieve a greater result by pumping your muscles and getting rid of fat faster, you can include other exercises in the complex.
6. Exercise - tape
Almost all muscle groups are prepared: hands, legs, hips, buttocks, belly, back, neck.Therefore, it is useful to practice a "tape" for both men and women to form a slender body and strengthen the muscles.First of all: lying on the class mat, face down.
Fake socks and lift your body, leaning on your hands from the brushes to your elbows.The body should be considered parallel to the surface, the head is at the same level with the back.
Stir in such a back from a few seconds to 1 minute.From the habit, the body can start shaking - this is normal.If you are starting to do, you can shorten the time from 20 s and gradually increase the load.When the muscles are strengthened, you can make it difficult to exercise the rod by adding rotation.In the raised position, turn the body alternately sideways: right and left.Sold with each rotation for a while.
Yoga Yoga Exercise - Asana
7. Exercise “pump”
Standing, legs shoulders -one from another.The cups are slightly turned inside - then the body weight is redistributed from the heel to the front of the foot.Fold with one hand and feel the biologically active point of the ribs, with your fingers approximately 20 cm below the armpits.The other is to lower down and feel Baht on the side of the thigh, about 20 cm above the knee.In places, the bat will be pronounced pain when pressed.
The following "pump" exercise is performed - the body rotation to the right and left alternately ascending and lowering the hands and taping the fingers to biologically active points (BAT).Tilting the body to the right - the left hand leans and knocks your fingers on the bats rib area, with the right hand - under the bat on the knee, from the side.The slope to the left - on the contrary, the hands change the places: right - up, left - down, knocking on the leg.Exercise "pump" strengthens the side muscles, belly, back, hands.This contributes to the formation of proper posture, so the spine is actively involved in the slopes.
8. Asana Luke
When lying on your stomach, grab your feet, bend them on your knees and grab your ankle.Continue to bend your back so that your hands stretch, your legs rose slightly.You will get a pose reminiscent of a bow for shooting.
You can hide a few in the stomach to enhance the effect.After that, lower your legs, you can keep holding them by the ankles.Remove a little and repeat the exercise a few more times.
Regular practice of Asana Luke is perfectly strengthened and attracted to the stomach, as well as very useful for the spine.This exercise is recommended for men and women as daily or at least weekly.
Alternative ways to get rid of fat and sides
Those who do not want to use exercises can take advantage of weight loss tools.Because of their diversity, these funds are divided into external and internal use.
Various biologically active additives - dietary supplements - before using them, are used to better consult your doctor, which means that you are more appropriate for you.
- Fat cells break down,
- Contribute to the normalization of metabolic processes,
- Plant extracts are used to help burn excess fat.
Bad help in a person to normalize weight without unnecessary effort, but still better achieve maximum and stable effects in combination with physical activity.
9. The correcting of high clothing
Another effective and completely safe weight loss tool without unnecessary effort is regulatory linen with active biocrystal technology based on nanocamia.This technology is a revolutionary in the field of underwear, based on its based on unique development - cosmetics.
Not only does active biocrystal technology allow you to get rid of unnecessary volumes and kilograms, but it is also successful in fighting cellulite, which is another main advantage of this method.In fact, there are not many tools and ways to get rid of cellulite - it is quite difficult to eliminate the problem.
Lucky with nanocamics:
- Improves metabolic processes in tissues,
- Accelerates lymph drainage
- Makes the skin gentle, smooth and moisturizing,
- The "orange crust" is noticeably smoothed and disappears,
- Comfortable for the body - there is no sauna, bath or steam room, such a laundry does not lift the body, but creates comfortable dry heat.
- Fixes the figure - externally you look noticeably thinner and more attractive.
- Reduces excess to 10 cm in the waist and hips - according to research results and many reviews of this brand fans.
Patented high -quality textile products, with microceram fabric in the fabric in nanourale, according to this principle of operation, there are many fakes, mainly from China.Therefore, if you want to actually get the maximum and proven effect.By the way, they are perfect for sports, increasing the effect of exercises on weight loss and sides.Also very comfortable panties with a high waist are very comfortable, which not only facilitate 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 tools today.Anyone can choose the optimal option for themselves.
We want you to be in great physical shape and look 100%!