Every woman dreams of a slim waist, but the hated fat on the sides sometimes block the achievement of objectives. If you regularly perform exercises for the sides, with this problem, you can say goodbye to you, to receive the award of a wasp waist. What kind of set will help to do and how to organize drills, read on.
General rules of implementation
Do the exercises for the sides of the home and the public, but it is important to follow some rules, which increase the effectiveness of:
- Do preferably before lunch or in the evening. The best option – before Breakfast or after 2-3 hours after. You can pick up the second time, but in any case, observe the main condition – it is desirable to produce a workout at the same time.
- If you want to achieve rapid, stable results, not less than 3 times/week. Fitness trainers recommend to do it at least every other day.
- It is recommended to use the sides to become a mandatory part of the regular training. However, you can and outside the complex class to devote time to study these muscles. In any case, before the main complex, definitely need a workout to prepare the muscles to work, eliminate the risk of injury.
- It is recommended to combine work muscle workouts – so will faster to remove the fat.
- No matter what the mode, you can perform exercises for the sides, they do not need to do anything big breaks – a maximum of half a minute. In this regard, you should design the complex, so it is easy to get out of the previous shop next door.
- You should not run to limit their opportunities. If you feel pain during the execution of certain movements, reduce the load or the intensity of their Commission. After some time, your muscle mass will get stronger, and the manipulation of the body comes to you much more an easy task.
- You can't eat an hour before your workout, and after do not eat after 2 hours, by the way to lose weight does not work, at least not quickly.
- Drink water throughout the day, but preferably in the evening to reduce its consumption. The daily amount you drink should be about 2 liters to drink water in small amounts you can during the class.
You need to observe one important rule, which is not directly related to education, but affects the efficiency of weight loss, fight fat in problem areas. Adjust the diet. It is recommended to eat small meals 5-6 times/day. You need to use only healthy food, and the diet should be balanced.
The most important rule of a successful classroom – their regularity.
Effective exercises for weight loss laterally
In class, you can use a variety of sports events to increase the load. In this case, you can achieve not only fat burning, but also the appearance of muscle mass. It can give visual volume, if such loads to overdo it, so it is not recommended to use weighting more than 1 time/week.
Regardless of whether you are alone lateral muscle or include this unit of instruction, began in any case the device to warm up.
Its duration is about 7-10 minutes.
Warm-up block may consist of the following simple implementation:
- Standing straight, make your head tilts forward, then back 20 times.
- Rose, standing on tiptoe and pulling with your hands. Then again, the starting position – standing straight. Repeat the exercise 20 times.
- Feet shoulder width apart and your hands on your waist, lean your torso to the left and right in each direction 15 times.
- Standing position with hands on the waist and legs apart at shoulder width, perform trunk bending forward. While the right hand is trying to reach the toes of the left foot, and then vice versa. Such manipulation in either direction, you need to make 10.
- Draw a straight hands in circles, moving them the first 10 times clockwise, and then many times against him.
- In a sitting position with your back straight. Each squat pulling in front of a straight stem.
The most important part of
It includes the direct exercises for women weight loss the sides, which is designed to remove fat, tighten muscle mass. To implement them will come and check.
Very effective exercises with dumbbells:
- Tipped. More effective fat burning should take dumbbells weighing 1.5 kg. Standing straight, slightly spread her legs, to do the slopes. If the tilt occurs on the right side, smooth the right hand along with the dumbbell descends and the left rises up towards the armpit. Brush with dumbbells is the slide the body. In the same way we do movements in the other direction. Fill them alternately in either direction by 25-30 times.
- Standing straight, keep our hands outstretched in front of you, dumbbells. Fix the hips and the legs – they don't need to change. The apartment is turn back to the right, a large stage behind the right-hand dumbbell. Next, perform a similar turn to the left. Alternately, you should make 25-30 of these rotations in each direction.
Fitball another effective assistant to remove all of the excess out of the problem areas.
- Sit on the ball, keep your back straight and legs bent at a right angle. Turn body to the right and to the left, e, on the ball of the hips, the legs lifting from the floor. You need to make 20 rotations in each direction.
- When performing this exercise involved not only the sites, but also the abdominal muscles, back and legs. Lying on the floor and use the ball firmly to the foot. Raise the legs, when the ball to stay in this position for 5-7 seconds. Then gradually return to the original position. Beginners are usually struggling with this exercise, then, first of all, you can do it at least 5 times. Over time it becomes easier and you can gradually increase the number of repetitions to 15-20 times.
- Tipped using a ball. Kneel down, take a exercise ball, lift it over your head. The back should be flat, as well as the hands. Perform tilts to the right and to the left, try as much as possible to get the ball. When you do this, keep the balance, and ensure that it is not the "rolled" forward or backward, but remained on the same level in the pelvis. Each direction is a task for 15-20 slopes.
Very effective for weight loss in women sides of exercises-planks, racks.
- Triangle. This stand helps to strengthen the muscles of the back, legs, abdomen, as well as the most interesting part of the body. To improve thanks to her and stretching. The legs should be set as widely as possible, about 3-width apart. Use right toe out as possible. Left toe turned inward 45 degrees. Hands bred to the sides, palms down look. Inhale and as you exhale reach behind with your right hand. Weapons should maintain a position parallel to the floor. Bend your torso to the right, his right foot right hand. The left hand is given up. Perform these movements, you must try to not round the sides, but "draw" them to himself. The position in which you find yourself, like a triangle, and it is necessary to keep up, do 10 breaths. Next, perform the same steps, but in the other direction. This exercise promotes effective fat burning.
- Strap. Lie on your side smoothly, leaning on the elbow of the right hand. Lift your hips so that the body from head to toe resembles a smooth, taut string. Lock in this position it is desirable for at least 5-7 seconds. Perform the same exercise in the other direction. All you need to do it to start at least 3-5 times, and over time you can increase the number of approaches and fixation time.
Remove fat from the sides are excellent for a variety of twisting, which can also be done at home to lose weight.
- Fall to the side, his hands winding in the head. At the same time take the body and feet up, make a thread. Try to keep your body under torsion remained in the same plane. Commitment of 15-20 of such movements in one direction and then in the same second. You can perform these techniques in several approaches.
- Lie on your back, bend your knees at a right angle, hands behind head to start. Raise the body, which has been prepared in this case your left elbow to your right knee, then vice versa. All you need to do 15-20 of such movements.
- Lying on the floor, pulling the body and legs towards each other to the right and then left. To ensure that the body and legs remain in a position parallel to the floor. All you need to do 20 such movements.
In addition, these complexes are very effective class hula-hoops, the term "Health". You can include them as part of the warm-up and the main unit, and use them to remove fat from Bochkov.
To achieve weight loss and a slim body, not necessarily to do one exercise with these exercises for slimming the sides – pick 3-4 for each class, and do them.
Proper training and frequency, after a few weeks you will see the desired results regardless of the home you're engaged or in the hall.