Exercises for the sides

Every woman dreams of a slim waist, but the hated fat on the sides sometimes, the achievement of the objective of a disability. If you received a regular exercises for the sides, the say goodbye to with this Problem, as the main price-waisted wasps. Which complex is it to do and how to organize a Training, read more.

Basic rules for the implementation of the

Exercises for the sides as possible at home and in the hall, but it is important to increase some of the rules that their effectiveness:

• Engage preferably before lunch or late in the afternoon. The best Option – before Breakfast or after 2-3 hours after him. You can choose from, and a different time, but note in any case an important prerequisite Training should preferably, at the same time of the day.
• When you reach a quick, lasting results, Sport at least 3 times/week. Fitness trainers recommend it at all for at least a day.
• It is desirable that the exercises for the sides of steel forms a mandatory part of the regular training. However, you can also outside of the complex employment time with the processing of these muscles. Anyway, before a warm-up, work on the primary complex, and necessarily in the preparation of the muscles, you eliminate the risk of injury.
• Preferably, the work on the muscles combine with the exercises, so you can remove fat faster.
• The mode In which they still performed exercises for the pages to do between whom no great breaks – a maximum of half a Minute. In this context, the planning should be so complex that they simply had to go from the previous motion into the next.
• You are not working at capacity. If you experience pain while performing certain movements, reduce the load or the intensity of their ascent. To strengthen after some time, the muscle mass, and the execution of the Manipulation with the body will be for you much more than an easy task.
• Not an hour to eat before the workout and then not to eat to lose within 2 hours, otherwise the weight will not work, at least not quickly.
• You drink water during the day, but to reduce, preferably in the evening hours to a Minimum your consumption. The daily volume of drinks of water should be about 2 liters of drinking water in small quantities and during the lesson.

Must comply with and one more important rule, which is not directly related to the Training, but is relevant to the decrease of the efficiency, fight fat in problem areas. Adjust Your Diet. It is the food of the small portions 5-6 times/day is recommended. Consume only healthy food and nutrition should be balanced.

The most important rule for successful teaching – your regularity.

Effective exercises for losing weight side

During the lesson, you can use various sports fixtures for increased load. In this case, not only a higher efficiency of burning fat, but also the development of muscle mass manage. It is a visual volume can exaggerate if such loads, so not recommend to charge more than 1 time/week.

No matter whether you work only with the muscles, or turn this unit in a General exercise, start in any case, the Block of warm-up.

Warmup

The duration of the order of 7-10 minutes.

Block the outset, this simple Login can be assessed in the execution of the movement:

1. Standing straight, commit to bend the head forward, then backward 20 times.
2. Upward, standing on tiptoe and stretched the hands up. Then again starting to fill position – standing. Repeat the exercise 20 times.
3. With your feet shoulder-width apart and the hands on the waist, tilting the torso to the left and to the right a side 15 times.
4. Standing in the Position where the hands on the waist, and the legs are shoulder apart, splayed wide, lead to a tilt of the upper body to the front. With the right Hand trying to reach the toes of the left foot, and then Vice versa. Such Manipulation in any direction need to get to 10.
5. Draw the hands to a smooth circuits, by first 10 times clockwise and then just as often against them.
6. Sitting position, back straight. Each weight in the knee-pull the bow, before you smooth hands.

The majority of the

It contains the exercises for weight loss for women on the side, with the aim of the fat of them, tighten your muscle mass. For the implementation of environment and home.

Very effective exercises with dumbbells:

1. The Slopes. For a more effective fat burning you take a barbell with a maximum weight of 1.5 kg. to do Standing straight, slightly splayed legs, and inclinations. If the slope on the right side, smooth right Hand with the dumbbell is lowered and the left rises to the top in the direction of armpit. This brush with the dumbbell should glide over the body. In the same way, the movement to do, in the other direction. Should be carried out alternately in each direction about 25-30 times.
2. To keep standing straight, hands stretched out in front of you, dumbbells. You fix the pelvis, legs – you don't have to move. The case, we turn again to the right, a maximum of positioning, behind the back of the right Hand with the dumbbell. Next, do the same on the left. Alternatively, 25-30 of such phrases should make in any direction.

Fitball – a more effective helper in the elimination of the superfluous with problem areas.

1. We sit on the Ball, keeping the back straight and the legs bend at a right angle. We turn the torso to the right and to the left, on the Ball, the pelvis, the not lifting legs from the floor fixed. Need to do 20 revolutions in each direction.
2. In this exercise, not only the areas of interest to us, but also the abdominal muscles, back and legs. You lay down on the floor and pliable, take the feet. We collect the legs, collection, Ball, stay in this Position for 5-7 seconds. Continue to gently return to the starting position. Beginners in General, not just for this exercise, so that you can start to do it at least 5 times. With time it will get easier, and you can gradually increase the number of its repetitions in the 15-20 times
3. Tilts with the use of the ball. We are on the knee, in the Hand, pliable, lifts him high above his head. The back should be flat, as well as the hands. We lead the curves to the right and to the left, tried to get as far as possible, to start the Ball. The equilibrium to hold, not "to ensure that the housing be" forward or back, but remained in a plane with the pelvis. Each way you have to after 15-20 smokes.

Extremely effective exercises-bracket, Rack, remove the side case of women.

1. Triangle. This brace helps to strengthen the muscles in your back, legs, abdomen, as well as the interest parts of the body. Improved thanks to her, and Stretching. The feet about 3 width of shoulders must as far as possible–. Expand the right sock to the outside as possible. The left is the sock to the inside, we turn on 45 degrees. Hands are breeding in the Hand, the palm of the hand is facing down. Inhale, and while exhaling hope on my wrist of the right Hand. The hands, the Position must be parallel to the ground. Continuously tilting the torso to the right, by clicking on the right lower leg with his right Hand. The left Hand upwards and dissipated. If you like this movement, we must not try to round a corner, the flanks, but, on the contrary, "pull" you in. The attitude in which they are located, is reminiscent of a triangle, and you have to stay, do 10 breaths. Next, follow the same steps, only in the other direction. This exercise promotes the efficient burning of the fat.
2. Ironing. You are exactly on the side, leaning on the elbow of the right Hand. We raise the pelvis so that the body from head to toe in a smooth, taut string possible. Snap-in position, preferably for at least 5-7 seconds. We perform a similar exercise in the other direction. Only need to do it to start with a minimum of 3-5 times, and with time, the number of approaches can increase the time of fixation.

Remove the fat from the sides well help different twist, you can also lose at home to weight.

1. You are completely on the page, get the hands behind the head. At the same time, the torso and the legs bring it to the top by the rotation. Try to the body while twisting, remained at the same level. Commit 15-20 of such movements in one direction, then the same in the other. You can use these effective techniques in several approaches.
2. Lying on your back, bend your knees at a right angle to get the hands behind the head. You lift up the housing, pull the left elbow to the right knee and then Vice versa. Only 15-20 of such movements must do.
3. You lay flat on the floor, moved the body and legs to each other in the right and then the left. Make sure that the body and feet remained in the Position parallel to the floor. Only you have to do in the order of 20 such movements.

In addition to this complex, which is very effective exercises with the hula-Hoop designed to "health". You can use both in the warm-up part, and in the main unit, and with their help, the fat clean with an actor AI Bochkov.

In order to achieve this fat burning, and slenderness of the body, which will not necessarily comply with for training all of these exercises for weight loss laterally – choose 3-4 for each hour, and do them.

At the correct Organisation of training sessions and their regularity after a few weeks you will see the desired results, no matter you are using workers at home or in the hall.