Selection of the most effective exercises for the sides and waist

Almost all men and women want to have a beautiful, well-proportioned figure, but not everyone knows how to achieve the maximum result in a very short time with the help of usual exercises for the sides.

Unfortunately, irregular working hours and poor nutrition are very often the reasons for the appearance of extra pounds.

Of course, you can sit on a rigid diet, but this method will not bring the proper result, because without special exercises the skin will become flabby and lose its elasticity.

How to prepare the body before starting the exercises

If you have already decided on correcting the figure, then remember a few basic rules before the start of training:

  1. Try not to get into stressful situations and not to worry, because in such cases the body begins to produce a lot of cortisol – the hormone responsible for accumulation of fat in the abdomen.
  2. Refuse from drinking alcohol, and especially from beer.

Beer in its composition contains phytoestragen, which promotes the appearance of a "beer belly".

  • Of course, you have to forget about fat and high-calorie foods, giving preference to a healthy and balanced diet.
  • Normal metabolism accompanies the rapid loss of excess kilograms, but for this you need to drink plenty of water daily.

    The liquid is needed by our body for its purification from toxins and toxins.

  • Complex exercises for the sides and waist

    The most effective way to get rid of excess weight is considered training in the gym. But not everyone can afford to spend a lot of time and money on attending a sports club, so we propose to spend only a few minutes a day on very simple but effective exercises.

    Women are advised to start every day with a little workout of their body, but first of all, you need to stretch your muscles well.

    The first 10 min is best given to cardio-exercises for warm-up, it can be jumping, running or aerobics. It is important to remember that you always need to switch from simple to complex, and you should correctly distribute the load.

    After the muscles are warmed up and prepared for the load, you can go to the main exercises:

    1. To start a complex is best with a hoop.

    With the help of a circle, the circulation is stimulated and the exchange of nutrients in the body improves.

    Also, you can use special nozzles, due to which fat will be burned faster.

    Do not forget about the rack, make sure that the distance between the legs does not exceed the width of the shoulders.

  • The next exercise is well worked out by the oblique muscles of the press.

    It must be performed, lying on a solid foundation, no less than 25 times on each side.

    You will reach right elbow to the left knee and vice versa.

    Breeding and reducing legs is necessary at a slow pace 25 times, for efficiency, several approaches need to be made.

  • Probably, most of us in the garden liked to do the exercise "bicycle", it must be performed for 5 minutes, while straining the muscles.
  • To strengthen the muscles of the back and abdomen, the "boat" exercise is best.

    First you need to lie down on the floor and place your hands on your head.

    After that, raise your back and legs at the same time, as long as possible holding these parts of the body in the air.

  • By its nature, the body of a man differs from a female, but fat can also roll back on the abdomen, hips and sides. To see the results, men should pay attention to the oblique muscles of the press.

    Undoubtedly, before the start of exercises for the sides and waist, men, as well as women, need to warm up the muscles.

    After that, you can start the exercise:

    1. For men, it is recommended to perform twists, which allow you to work out the abdominal muscles.
    2. Exercise on the crossbar is considered very effective. Grasp the crossbar and press your legs to the stomach, then follow the turns of the trunk to the right and left.

    Similar exercises strengthen the oblique muscles of the press.

    After a while you can add special weighting, so the exercises will be much more effective.

  • If you have the opportunity to attend the gym, do not miss the opportunity to engage with the bar.

    Stand flat and spread your legs to the width of your shoulders.

    In this position, it is recommended to perform the bench press with subsequent squats.

    If you are new to sports, then the first time is best to seek help from the coach, so as not to harm yourself.

  • Side push-ups tighten almost all the muscles, including pumping the press.
  • To bring yourself into shape will help the standard and side press press.
  • Keep dumbbells in a ton of help dumbbells, it is not necessary to lift a heavyweight, it's enough to start with small loads.
  • Perform all of the above exercises should be no less than 25 times in the 3 approach. In addition to standard training in the gym or at home, jogging or ordinary outdoor walks are very effective.

    If there is no time to attend the gym, walk or run several times up the stairs. Such a habit for every session can be an excellent way to get rid of saggy sides, so do not be lazy once again to climb the stairs.

    Many make the mistake of not making the final stage of training – stretching, if you do not do it, then the next day after intensive training, as a rule, there is a pain in the muscles, which discourages any desire to exercise.

    Just a few exercises will help to consolidate the result of training for men and women:

    1. Sitting on the floor, spread your legs to the sides, after which, alternately try to reach the right and left sock.
    2. Sit flat on the floor, straighten your back and lay your legs crosswise.

    Raise your hands up, and stretch out as much as possible, then make the slopes to the right and left.

  • It's good to use fitball at the final stage.

    Lie on the ball with your back, pulling out all the limbs in different directions.

  • The main thing in sports is regularity and perseverance. If you will not be lazy, the first results will be visible very soon.

    A selection of effective exercises for the sides in the video.

    Both women and men should pay special attention to the diet. The most optimal intake of food is not less than 5 once a day, but in small portions.

    You can not completely limit yourself to fats, carbohydrates and especially proteins, as this will only harm the body.

    On products containing a lot of protein, find out on our website.

    How to make lashes thin, you can read in the article. How to eat and what exercises to perform.

    About the use of ground flax seed for weight loss here.

    Since these components play a very important role in our body:

    1. Carbohydrates give the person energy, so they can not do without them.

    But, if they are used in large numbers and lead a sedentary lifestyle, then the body does not use them all, instead, laterally, the sides, stomach and hips become fuller.

    It should be noted that carbohydrates can be simple and complex.

    Complex carbohydrates are useful for our body, because they are well absorbed by the human body.

    In order to get a supply of energy, you need to eat fresh fruits, vegetables and legumes.

  • Proteins are the building material for our body.

    To maintain yourself in good physical condition, you must eat eggs, low-fat dairy products, meat cooked in steamed or boiled.

  • Some people believe that the consumption of fat is not necessary, but this is not so, because they, as well as carbohydrates give the body energy.

    Of course, you need to eat only the right fats, for example, it can be corn, soy, olive, pumpkin, watermelon oil.

    In addition, it is very useful to eat nuts, sesame seeds and flax seeds.

  • For a good result, you need to train a lot and regularly.

    After reaching the intended goal, it is recommended not to deviate from the already familiar training, in order to maintain itself always in perfect form.

    Exercises for the waist and the press will help you to learn the video.

    Hey. I even did not know that there are such drugs for slimming, and it's very good to make them in syrups, pills, tablets.

    And women also 3-4 times a week doing exercises?

    Exercise for stretching is only for those who are professionally engaged in their body for example bodybuilders.

    Kiwi used to be like a fairy fruit, now it is sold in every grocery store. Very good.

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