How to take the stomach and obese folds side?There is a quick and efficient way to attract the waist and sides.Makes simple weight loss exercises to lose at home.
In the fight against weight loss, you can notice that the abdomen, beds and sides are final.
The stomach, waist, bilateral centimeters.Diet and house exercises
The special Diet and the home exercise will result in results.You can choose an effective and simple method in the picture as follows.All of this depends on the initial amount, definition and stability of the oil reserves.
Important.Before selecting special exercise to lose special exercise, you need to understand that they should not focus on the abdominal diet and active physical activity of any competent dietary and active physical activity to lose sides.
- Other parts of the body match each other.
- We need to keep house exercises regularly!
- The appropriate diet is used!
Causes of the oil
Small-fattening deposits, which serve the bones and internal organs, are normal.But there must be a topic for anxiety.You can get rid of overweight from you, first of all, we will decide:
Poor metabolism
The age of his age slows down, this leads to an active set of weight.Women say more information than women.Why did some friends surprise some friends, but most of the time there is a flat stomach, and you are always gathered.The main reason is that there is a substance exchange rate compared to your friends.
Genetics
Depends on the fat cells in the body, on the other hand, depends on their numbers.If your grandmother or your parents are overwhelmed, you will have the same problem.There are 2 types of body structure: in the form of pears and apple shape.If your body is a pear, weighing weight is accumulated in your low body, such as the buttocks.If the body is in an apple shape, it grows in fatty stomach.
The life of the fire
If you do not have a living nature of life, you will not be able to spend more in the TV or computer, then you will have a lot of things in the next few years.
Excess
If you eat a lot of yourself, get weight.If you eat the extra nutrition, unite the secken life, you will be able to get as short time, and you can add weight easily.
Wrong dwelling in sitting position
If you do not comply with the correctness of the topist and you will always sit, then accumulate fat deposits in obese deposits.Always go back to sit and hold direct position.
Stress and pain
Stress is one of the main reasons for the concentration of waist.Stress increases the level of body cortisol, which leads to the appearance of an additional centimeter.Breast cancer, a hypertension, arterial hypertension, women's cardiovascular disease, and arterry hypertension and the abdominal in fattlewnds.
Weaker muscles
If the abdominal muscles are Flabby, you can be excessively accumulated in this area.
Hormone changes
When a woman's age is averaged, the amount of oil in the body begins to proportionate to the body's weight.The risk of accumulating back back in meoppause.In women, hormones play an important role in regulating the oil level in the body.
The most effective exercise of weight loss and loss of sides
This is the most beautiful set of exercises in this house because it includes stronger exercise that contributes to the flexibility, not only in the press.However, the more you can make the hard effort to get the strength to get the strength.Therefore, you will notice that you have a nutrition in lessons, and you do not need to be distracted at extremly, for example, please refer to the Diet Diet.
Distortion
The press does not have a popular movement.This is not the most effective, but if you eat it properly, you can unite it with the correct diet and see the result.
- While lying on the carpet.Bending your knees, and legs must be linting on the floor with their face.
- Leave your hands behind your head.
- Take a deep breath and off the floor.Breathe in the liffer.
- Breathing when reset.Take the body down and breathe.
- Take 10 repetitions, then repeat the method 2-3.
Reverse distortion
- While lying on the carpet.Bending your knees, and legs must be linting on the floor with their face.
- Down your hand down your body.
- Your lol is perpendicular to the floor and to lift the leg.
- The knees are obedient to the chest and lift the bottom of the back.
- When you put your gut on the ground, in your land.Breathe if you have lost your knees and bring your knees to your chest.
- Make 10 repetition in the method.
Flexible distortion
The movement is very similar, but you should turn to one shoulder to another.
- Lay the carpet and take your hand on your head.
- Bend your knee to avoid touching the floor.
- Turn the right bend to the left and lifting the upper body as normal.The left side of the body should be on the floor.
- Repeat the movement of the other side.Turn to the shoulders to the shoulder, turn the right body on the floor.
- Make a repetition of 10-12.
Fold with the foot
- While lying on the carpet.Lift your legs and cross them.
- Make a single movement in performing normal turns.
- Breath while cutting down the body and cut off your legs.Breathe in the liffer.
- Make 10-15 repetitions in a row.
Side
This is very similar to a wrinkle.The only difference, here you must move your left shoulder to the right and lift your right leg.Make up 10-12 repetitions on both sides as a result.
Distortion
- Lying on the floor or laying on the carpet.Hold your head left and right side.
- Lift your legs and bend your knees.
- Pull your right knee on the chest.Raising the right knee, you have to try to reach their left elbow.
- Shine your right leg and pull your left knee into your chest.Raise the upper body and make sure that the right elbow is right.
- Make repeating 10-12 in both sides as arose.
In the plank with a turn
This movement is aimed at working in the lower part of the back, back and the press.
- On the floor of the elbows and elbows, take the floor and carpet on the floor.
- The eyes and spine were built on a line.
- Put your knees on the floor and wear the legs socks.
- Hold this position for 30 seconds.Make sure you take a normal breath in the classroom.
- Now go to the position of the side bar to 30 seconds on both sides of the body.
In the plank with a turn
- Lie on the side floor.
- Move the body weight to a positive call or hand and right leg.Believe that right hand is bent towards the right corners.
- Set the left foot on the right side.Hold your leg directly.Lift your loins.
- Hold this position for 30 seconds.If you have experience in this movement, you can catch the position for 1-2 minutes.
- Repeat the exercise on the other side.
Lunch with turns
If you start working in the press, you must first turn the body and try the lungs.
- Step forward with your left leg and bend your knees.Lasts on the back of the right hip.
- Take your weapons to the floor.
- He hung with a large step with your left foot, sit down and sit in an imaginary seat.Should stand behind the right foot and put on their fingers.
- Make sure it is in the background.
- The hair of the other leg.
- Do 15 repetitions.
To the parties
- Straight, go together.Hugs and collect your head.
- Recognizing the body on the right side and longing to go left to the left to the left.Hold this position for 15 seconds.
- Back to the original position.
- Repeat the exercise to the right of the body.Hold position for 15 seconds.
- You can easily increase the situation for 15 seconds, and you can increase this time for 30 seconds.
Workout vacuum
The best abdominal cavity can help strengthen the muscles of the cavity and is mainly accumulated in breathing.
- Support the body in the knees and elbows and keep the body.
- Get a deep breath.Publication is needed.
- Breathing.Pull in the respiratory process and draw your stomach.
- Hold this position for about 15-30 seconds
- Make 15 repetitions for 2-3 times a day.
Unloading legs
- Sit down to the department and straighten your shoulders, create the back.
- Put your hands on your side with your palms.Get a deep breath.
- Breathe and start thinking the gang's knees close to the chest.
- Hold this position for 5-10 seconds.Don't enter your backside and don't go forward when your knee is on the chest.
- Down your legs down.Do 15 repetitions.
To walk
Another good exercise is to begin.If you want to get rid of fat on your stomach, turn on fat deposits in the whole body.At least 5 times a week will allow you to keep 5 times as soon as possible in your weight.This low sense exercise gives you a good burden and helps increase your metabolism.
Cowardly run
If you press quickly, you can run a cowardly runs to help you burn additional calories.Water processes will help keep the physical form, help keep healthy and weight loss.
Running
If you want to diversify the same training on your day's monoxes, you can try to process 2-3 days a week.Running your heart, it will help you to turn more calories than walking or running.
Cardio training
Cardimoperation is one of the best ways to burn calories, as well as the best ways to get overweight.You can do it for 30 minutes a day and reduce the level of stress, you can increase the volume of the kiss, and improve your heart health and improve your sleep.
Swim
Water swim is a good exercise that allows you to maintain all the body.Swimming water improves the results of the cardio teaching.You need to choose the optimal pace to allow colories to burn.At the initial stage, it is better to swim at least 1-2 times a week.
Taste items to lose weight
If you think of getting rid of weight, you must quickly reduce the consumption of carbohydrates, fatty foods and start with fibers.The below is the best to lose weight.
- Apple: You can use them as a replacement of 3-4 times a day as a replacement with the content of the content.
- AlmondThere are a lot of fibers and irritability and irritation of eligible vitamin and reducing hunger.
- Greenish vegetables in greenIt involves rich and calories with a bullet.They help you to avoid the consequences of the water in the flesh.
- Avocado: There are many fatty fatty acids that will help to allocate oily acids.
- CucumberThere is a higher water composition and there is very small calories.
- Gates: 80% of water consists of water and contain several calories.The barrier will help you achieve the desired back.
- PeasIt helps to improve digestion, strengthens the muscles, reduces the hunger.
You see the results of a few weeks with a complex relationship, with a conscientious and cooking.You can manage these exercises by guiding yourself or professional coach.If you make a lot of effort to get rid of the fat in the stomach you can easily get yourself easily.Remember, you do not forget that there is no results and does not matter to excessive pounds.Avoid fast carbulbs to speed up the weight loss from excess fat, and try to increase calorachieving calopesis due to physical activities and healthy lifestyle.For example, go to a walk, walk on the street instead of a hypo of the trilale or metros.