Skin girl dreams of a beautiful and slim figure. The most problematic areas – the abdomen and thighs. Fat is stored in these places. To solve the problem you need a balanced diet and of course exercise. With the help of complex exercises you can achieve weight loss, to tighten the muscles. The only condition for the phenomenon is regular and conscientious performance.
The rules of weight loss
There are a few rules proper weight loss. In their implementation, it is possible to achieve burn fatty tissue and to fix the result. Thus, one cannot suddenly go on a diet. You need to gradually crowd out the junk foods and replace them useful:
- sausage to replace the boiled meat, preferably chicken;
- candy – dried fruit;
- cream – low-fat milk;
- sweet cheese is a natural cheese;
- white bread or black bread.
- To unsubscribe hell of mayonnaise, especially with high fat content. 100 g of product contains ¼ of your daily calories. You can replace the mayonnaise homemade.
- To limit the use of sugar. To get into the habit of drinking tea or coffee without sugar. It is useful to abandon the carbonated drinks.
- To refuse Ada fried potatoes, chips, crackers, fast food. Potatoes in connection with fat smoke increases the calorie content in 7 times. Snacks "on the go" will not satisfy your hunger, but lies in the stomach the extra calories.
The hedgehog should be thoroughly chewed, cut usual portions. Within 1, 5 months it will take 2-5 kg. To achieve the above result to get:
- Before a meal ate Adazi raw vegetables. This is necessary for proper bowel function, maintain the microflora and partial filling of the stomach before eating.
- Throughout the day drink small portions of water without gas. 30 minutes of eating drink a glass of water.
- To Breakfast cereals. They not only will satisfy your hunger triggers the body after sleep, but also help prevent fat deposits.
- It is impossible to give a hell of a dinner. It should be easy, low-calorie. Before bedtime drink a glass of yogurt.
- Go to sleep no later than 22:00, the duration of sleep should be 7-8 hours.
And the most important rule of phenomena is sports. Should sign up to the gym to move more. The simplest ways of movement:
- As much as possible to walk. If the time allows, you part of the way to work place on foot.
- To refuse Ada lift.
- In the evening, after work, 3-4 times a week Jogging suits.
These simple daily exercise will help to strengthen the muscles of the buttocks and legs. Especially good climbs the stairs. You can even jog in the staircase paletu up and down.
Exercise for stomach and sides
To make the figure attractive appearance, daily should be given 30 minutes of gymnastics and every 6 months to change the set of classes. Most rapid weight loss occurs in a different phase of the menstrual cycle. During this period, give more exercise to the body. And be sure to alternate the load on muscle groups. There are rules of charging for weight loss at home:
- the mandatory daily classes;
- structured lesson plan, use the homework – the Internet is quite a big choice;
- the break between exercises no more than 30 seconds;
- 1 hour charge and 2 hours after you can not eat a hedgehog.
Execution rule: warm up, run, hitch
First of all you should start with a warm-up. This will help to prepare the muscles and the upcoming load to avoid injury during the class. The workout lasts 7-10 minutes. Each exercise begins with the feet shoulder width apart, hands – along the body:
- Head tilts to right and left 20 times, then forward and backward.
- Raise arms, stand on tiptoes, stretch up and take the starting position 15 times.
- The slope of the hull in side, 20 times.
- Bending forward, trying to reach fingers of hands Lev fingertips of your right leg, then change hands. 10 repetitions.
- The circular movements of hands 20-25 times forward and the same back.
- Squat with a flat back 25-30 times.
- Jogging in place or jumping rope for 3-4 minutes.
Between exercises to take breaks no more than 20-30 seconds. To obtain a flat belly, there are a set of exercises. The training duration is at least 40 min. Each exercise is performed 15-20 times.
Exercises on press
- Done on the floor or on a special bench for the swing press. Lie down on a flat surface with legs bent in knees, hands to his castle over his head. To do the whole lift at 80-85 degrees. Inhale lifting and fixing for 7 seconds. Exhale to return to its original position. 3 approach.
- Lie on your back, knees bent, straight arm thrown back behind his head. Produce as would the addition of a whole. At the same time raised the hands and feet. To reach hands and the fingertips on the feet and 3-6 seconds to lock the position, then return to the starting position. 3-4 approach.
- Lie on your back, arms along the body, pressed floor, Yes. Leg raise to 45 degrees. Hold this position for 5-7 seconds.
- The exercise "Bicycle" is performed in 4 sets. Lie on your back, raise the legs at a 45 degree angle and alternately one and then the other leg to pull up and the housing. With elbows reduced s the opposite knee.
- This exercise can be performed on the job or in front of the TV. On the inhale pull the stomach, hold muscles in 8-12 seconds. On the exhale, gradually relax. The repetition of 25-35 times.
General exercises for belly
- Tilts to the side. Run from the starting position: feet shoulder width apart, back straight, arms stretched along the body. To weight in the skin of the hand can take a dumbbell. When performing the tilt arm (from the side, which is the slope) with weighting material to slide down the leg. Performed 25 times in each side for 4-5 sets.
- You will need a hula-Hoop. Hoop to spin at least 20 minutes When exposed to the abdominal muscles and subcutaneous fat is a deep massage that allows you to shape thin waist. Such employment is provided.
Exercises for the hips
- Running on the spot. While trying to raise the knee high, thigh should be perpendicular to the body. To run for 2-3 min and repeat 3-4 times.
- Deep squats. Feet wider than shoulder width, feet parallel, back straight. Try to sit down on an invisible chair. Back to this hour remains straight. To perform 25-30 times in 2 sets.
- Raising the legs is performed lying on the floor. To lie on the side, his elbow, legs outstretched. Equal leg raise as high as possible. To carry 25 times on skin leg 3-4 approach.
- Jumping rope will help to strengthen the muscles of legs, buttocks and lower back. Also things are good cardio. To perform jumps at least 5 minutes.
The most effective complex exercises are as follows:
- Strap. Works the muscles of the abdomen, back, buttocks, hips, shoulders. Need to lean on elbows and toes AB floor, back straight, the muscles need to be stretched. In this position, try to keep a 1 minute. With a break of 30 seconds to do even 2-5 times. Performing plank with alternate knees and chest, it is possible to achieve a more rapid burning of fatty tissue.
- The lifting of the whole body. Exercise pumps the muscles of the buttocks, abdomen, legs and thighs, burns fat. Starting position: lying on your back, knees bent, arms down. On the inhale lift the pelvis, the shoulders are held tightly and gender. Hold this position for 5 seconds.
Breathing exercises for weight loss belly and sides
Rules for the implementation
Performing breathing exercises phenomenon is an effective way and weight loss. Starting position: feet shoulder width apart, palms to rest above the knees, look forward.
There are several basic ways to perform breathing exercises:
- Breathe deeply. Taking a breath, mouth, to try to produce as much oxygen, making the lips.
- Through the nose inhale sharply, exhale through your mouth, while straining press.
- On the inhale, to compress the lips, to catch his breath. His head tilted so the chest and as far as possible to involve the stomach, but hell Yes 8 1. Then gradually relax the muscles, to breathe out.
You can apply the following loads:
- Lie on your back, bend your knees and relax. On the inhale inflate the abdomen. Exhale to draw him, to stretch the press. To perform 15 times.
- Lie on your back, arms stretched along the body. Breath smooth 10-15 seconds. Taking a breath, pull the stomach and lift the legs 90 degrees. With bated breath, to pull straight leg Yes, the whole helping hands. On the exhale to relax. Repeated 15 times.
- Lie on your back, hands under buttocks, legs straighten. Breathing often, for about 10 seconds, then raise the legs at a 45 degree angle and make the motion of "scissors". Repeat 15 times.
- Lean back di the wall. Taking a breath, hitting a wall, stretch the abdominal muscles. Repeat 10 times.
- To sit on a chair, back straight. Taking deep breaths, straining the muscles of the abdomen. Repeat 20 times.
Effective system for your abdomen and back:
- Lotus. Sit on the floor in the Lotus position. Breath slow, deep, silent. The lesson lasts 5 minutes. Then 5 minutes rest. Then another 10 minutes of quiet breathing, and thoughts switched to the sound of music.
- Frog. Sit on the floor cross-legged. Arms bent, elbows are on his knees. One hand balled into a fist, and the other bows. Inhale and exhale the nose and mouth. Runs for 15 minutes.
- Praising. Lie back on the floor, hands extend along the body, legs bent at the knees, feet resting on the floor. The left hand is palm on the chest and the right hand on the abdomen. While inhaling, the chest rises and the abdomen is retracted. On the exhale – all the way around. To carry no more than 10 minutes.
Accelerating the result
For faster result you can use wraps. So:
- skin will be cleansed;
- will toxins and excess fluid;
- improve blood circulation;
- to accelerate metabolism;
- there will be saturation of skin with vitamins and minerals;
- increase the elasticity and firmness of the skin;
- disappears the "orange peel".
Before wrapping needs to take a bath and good RUB the skin with a brush, you can use the scrub. Wipe a soft towel. Problem places to smear them with the mixture. Spiral turn with cling film. Top to wear a Bathrobe to create the greenhouse effect. In this condition is 50-60 minutes. Then rinse everything with warm water and apply a nourishing cream. The course consists of 15 procedures performed in a day.
Here are a few types:
- Honey wrap. 3 tablespoons of honey melt in a water bath, bring Yes 36 degrees. Add orange essential oil and 2 drops lemon.
- Wrap with green tea. 3 tablespoons of green tea grind and pour hot water. Infuse for 2-3 minutes. Add 2 drops of orange oil.
- Chocolate wrap. 250 g of cocoa pour 500 g of hot water. Allow to cool, and 40 degrees and apply to the skin.
Looking at the reviews, so you can come to the conclusion that the complex of exercises is very effective. Those who are dieting, it performs the respiratory and physical gymnastics, of course, it is possible to lose weight.
How to consolidate the effect achieved
Reaching goal weight loss and reduction of volumes, it is impossible to relax. Have and adhere to a balanced diet. To take it a habit to walk and to breathe a full breast. And of course, not to forget about exercise.
You should eat more cinnamon. You can add it to tea, yogurt, meat, baked with apples. Cinnamon accelerates the metabolism and the body for a month can lose 1 kg.
The use of a hedgehog in the soybean causes a rapid saturation. And red pepper rids the body of the hell of excess moisture, and the metabolism is accelerated 25%. This will help to get rid of another 2 pounds.