How to clean ugly of the folds of the house and make the trim the waist? To achieve the desired effect will help only a change of diet and the complex of physical exercises for the reduction of the fat layer, and strengthen the muscles. Only with the diet, if not done for the strengthening of their exercises for the belly and the sides, it is the emptiness of the occupation. A flat stomach is not simply the absence of fat, but of the strongest of the abdominal muscles. To participate in a special program of the house, you will get a lot of nice bonuses:
In addition, if you do exercises of the abdomen and the sides in general of complex training, the initial effect will be visible already through the week. For the first few classes it is necessary to attend a course of pilates or aerobics, where you will be able to follow the instructions of the professional coaches.
Before proceeding to the study of the exercises for the training of the sides and the belly, should be clearly understood that to achieve the slimming none of certain parts of the body simply impossible.
To achieve the desired effect of the training sessions can be to make emphasis in certain areas.
It is very common to the erroneous opinion that the fat in the abdomen you can remove by doing that to pump the abdominal muscles.
It is considered that the structure of classes, with pondus will accelerate this process, however, this statement is false. The strengthening of the muscles of the trunk will occur during the exercise, however, in the amount of subcutaneous fat is little affected. If you use weights during exercise, the volume of the belly not only does not decrease, and will increase by the growth of the muscle mass. Therefore, during exercise, to reduce the waist, the application of any of weights strictly contraindicated.
To achieve the desired effect, it is necessary to approach the issue in an integrated manner, that is to say, to combine the correct diet and regular physical classes. The basic rules of feeding are:
With these recommendations you not only get a perfect figure at home, but you will also receive a state of mind and powerful of the recreation.
It has been shown that in the morning, the effect of training reaches its peak, because without the "recharge" the body begins to burn fat accumulated in problem areas. So you can eliminate excess weight a lot faster. Following this recommendation, the complex carry out at home before breakfast, or after 1,5-2 hours after eating.
In the exercises for the muscles of the sides and the belly, as a load of weight should be the body itself, otherwise, you will have the effect of the return of the products to lose weight.
The visible result is achieved quite quickly, but only with the condition of compliance of the regularity of the workouts. Perform complex, until you feel a slight fatigue, adjust the intensity and duration of the sessions, based on their own feelings. But it is not necessary to give l exemptions: taking pity on himself, he is missing the opportunity to remove the fat deposits and acquire the way of their dreams. To do more repetitions and achieve a better effect, you can change the amplitude of the movements during the exercise.
Some, even simple exercises may cause pain in women. When you see a sharp, stabbing pain of the urgency to leave the school.
To get the best effect of training of the house, you should not neglect training. Slight warming contributes to the warming of the muscles and speeds up the process of recovery.
To eliminate the folds in the stomach, it is enough to train 2-3 times per week. In a training session can include 4-5 exercises 2-3 approach.
Hula hoop, or in the populace of jewelry, it is not only effective, but also more affordable tool to undertake a training in the home. During classes, produces the training of the muscles of the abdomen, the thighs and buttocks of women. The rotation hulahupa not only makes them work the muscles, improves the blood supply to the tissues, which helps to eliminate subcutaneous fat. In addition, doing so with a projectile of the house, improves the turgor of the skin, correct the appearance of cellulite.
To learn how to train with hulahupom, you should start with light weight aluminum or plastic projectile. With it, you easily learn the technique of the movements, you will be able to burn calories and eliminate the belly.
When you are sure to perform the exercises with the easy ring, you can pass to the weighted options, that are going to cause more tension in the muscles and do a good massage effect. In the hollow of plastic wrap can sleep on the sand, and you can acquire hula hoop with service of topography. Using this simulator, you will work for problem areas, vytachivaya the perfect figure every day.
The first training with the ring of the house should occupy at least 5-10 minutes. Increase the duration of the training, each time 2-3 minutes, bringing the total time up to 45 minutes.
How correctly to make hula hoop? To remove the ugly folds on the belly and waist, you must turn the ring by turning the lower part of the body with a small amplitude. Place your feet shoulder-width apart, you can bend the knees a little. To perform the movements of the muscles of the lumbar area and the press keep in a state of alert, attentive to the evenness of the breath.
In addition to the usual rotation, there are special exercises, the built-in application that allows you to repeatedly accelerate the effect of weight loss.
The standing position, legs together. Hand in hand fix it in the castle behind head, elbows must grow up in different parts. Making soft circular movements, body and hips, slowly promote the ring. Inhale, hold the breath in 2 turns, exhaling, the maximum participate belly. Do 50 repetitions in one and in the second part. With each day adding 5 reps, to bring that number to 100.
Standing with the feet closer to each other, hand in hand to the lock on the back of the head. Promote ring in the sense of the needles of the clock. Doing laps, begin to rotate after the movement of the coat, around its axis. Do 10 repetitions to the right and to the left.
This formation has a high efficiency, but also requires security for the physical preparation of the woman's body. Walk on tip toes, raise arms above the head, and to the extent possible to extend. It feels like a stretched rope. In this posture, promote ring, without stopping to breathe. The run time is 5 minutes.
You can bind the hands behind the head, keep the feet to one another. Turn the ring so that it is used exclusively in the housing. The area of the buttocks and the thighs should stay stationary. Do 50 reps in each of the parts.
Constitute the plan of studies in the home, pay attention to your well-being. Remember: the ring is necessary to clean beyond the time of menstruation, at the time of aggravation of diseases of the organs in the abdominal cavity.
If you decide to remove hated folds on the stomach without the use of projectiles in sports, you can do the following exercises at home:
Of course, the exercises intended for the formation of a beautiful waist at home, and much more. You can benefit from the advice of professional fitness trainers for the expansion of training of the complex and the formation of each of the programs. Great auto show as effective training, as Stanovaya shot with low birth weight, and squats, which help you to burn more calories and speed up metabolism.
