Exercises for slimming the sides: effectiveload at home. How to lose weight in the sides withcardio trainer

Every girl tends to perfect, slim, taut
figure. Someone nature initially gave good data, and
someone needs to work hard to make their figure
dreams. Often girls have problem areas: sagging
belly, ears on the hips, hips. Let’s try to figure out how to get rid
from the sides. And in this we will help exercises for slimming the sides in
home conditions.

Working on themselves, girls face various problems,
more precisely, the problem areas – the hips, the stomach and the sides are the most
common problem areas. Below are examples
exercises for slimming the sides.

Regarding this topic, it is important to consider that losing weight locally
is impossible. Consequently, to lose weight in the sides – you need to comply
rules of nutrition (exclude harmful foods from the diet: flour,
fatty, smoked, fried, sweet), train or just
to live an active lifestyle. Only in conjunction “sport and correct
nutrition ”can achieve the desired results. At least besides
exercises specifically on the sides, it is worth using cardio workouts
– running, cycling or working on a cardio simulator.
Exercises for the sides will help tighten them, bring in a tone
muscles of the body, which is already visually improve the appearance.

Before performing any exercise, it is important to make sure that
any contraindications and health problems.

Consider the most effective exercises for losing weight.
sides:

Side slimming bar

Planck is a great exercise that not only focuses on
sides, but also on the whole body,. Also during the execution of this
The exercises involve the muscles of the arms, back, buttocks and legs. Via
This exercise muscles to pump will not work, but tighten
the sides and the whole body in general will succeed. There are several
types of slats: base, strap on the elbows, strap with raised
foot, side plate. They all differ in load
in the performance and position of the hands / body.

How to properly perform the bar:

In order to fulfill the bar, you need a little space in
room and rug. This exercise for slimming the sides at home
conditions – ideal, since no additional
equipment. In this exercise, the technique and the initial
position is very important.

Исходное положение: самое главное — это прямая
back, you should try not to slouch and do not bend in the back.
Head pointing down – perpendicular to the spine, look
sent to the floor. The arms are bent at the elbows, the hands are gathered into a fist and
hands form a triangle, elbows should be located
perpendicular to the shoulder line, no farther and no closer — this will provide
necessary sustainability. Legs are straight, do not bend at the knees, stand
need on your toes. Socks and heels to keep together. Belly pull.
Breathe exactly. Doing exercise is very important to keep the tension –
the stomach should not be allowed to relax and sag, or
so that the back sags in the lower back. We should not forget about the legs –
keep them straight throughout the entire exercise. Planck –
static exercise therefore requires maximum
concentration.

Exercise time:

For a start it will be enough to stand in the bar for about 30 seconds,
then gradually increase the time, thus reaching
a few minutes. Do not forget about tension – if you
it gets easier and easier, it’s time to increase the duration
the implementation of the strap.

Curling slimming in the sides

Twisting is an exercise that targets an area.
belly. Another exercise to lose weight at home
conditions. The muscles that are involved – straight and oblique muscles
press, muscle bark. There are several видов скручиваний, но мы
Consider the basic, which will help lose weight in the sides.

Base twists

To perform this exercise, we will need a mat and
free place. Starting position – supine, legs bent in
knees, arms either behind the head or on the chest, if any
difficulty in doing the exercise – hands can be held in front of
by itself to reduce the load. Important is the position of the back when
performing twisting: when lifting you need to slightly round
back, to maximize the use of abdominal muscles, and not
lower back.

It is worth starting with small loads. Enough to perform 3
approach 5 repetitions, gradually increasing the load. But
do not have to chase the number – you need to perform a maximum of 4
Approach 20 repetitions.

Swing legs

Swing legs — отличное упражнение, которое поможет избавиться от
sides. In addition, the Mahi will contribute to the reduction of the so-called
�”Ears” on the thighs, tucked belly and make legs slim.

There are several вариантов выполнения
swings:

Swing aside

Swing back

Mahi forward

The most effective slimming sides will swing to the side,
but if you want to not only get rid of the sides, but also pump up
press and legs, then you can perform different options swings to
complex.

Техника выполнения swings to сторону:

Initially, it may be difficult to complete this
exercise – it can be either hard to lift your leg, or not
it turns out to keep balance. These two problems are easily solved.
You can hold the support with one hand and swing.

Исходное положение: одна рука держится за
support, the second can be on the belt, socks and heels together, back straight,
look forward.

First, gently lift the leg to the side, pull the sock, watch
so that the leg would rise strictly to the side, and not dodge forward
either back.

When making moves back, the initial position is the same – socks and
heels together, keep your back straight, do not lower your head. Smoothly
move the leg back, trying not to fall back or back,
no side.

The general requirement for the Mahs – gradually learn to do them.
high amplitude, it will increase the load on the muscles and improve the effect
losing weight Five repetitions are enough to get you started, if it’s hard.
Gradually increase the number of repetitions to 20-30 and begin
do in a few approaches.

Hoop, as a way to lose weight
sides

Еще одним способом для похудения в sides является обруч. On
Today there is a huge selection of hoops that will allow
pick up your inventory as afford, and on load.

Hoops are made of iron, plastic, with rubberized areas, with
massage inserts. One of the best options is a hoop with
massage inserts. It will help improve blood flow in problem
zones, and thus you can get rid of them.

It should start from a light plastic wrap, then go to
light metal and then on a special massage hoop.
Exercising with a hoop should start with a small time, gradually,
every day increasing the duration of classes. Important to emphasize
that the hoop can be twisted only if there are no problems with
internal organs, in the back, as well as other
contraindications, in any case you should consult with
doctor

Onклоны

Last but not least in terms of effectiveness, an exercise for
slimming the sides – this is the slopes.

You can perform different versions of the slopes: tilts to the side,
tilts back and forth. This exercise must be performed in
several approaches, approximately 20-30 repetitions. All kinds of slopes
can be done in the complex for greater efficiency.

Technique of the exercise:

Regardless of the type of slopes – starting position everywhere
the same: legs set shoulder-width apart, arms on a belt, back straight,
look forward. While doing the tilt of the foot off the floor
do not tear off, do not slouch, tilt to perform strictly in the necessary
planes – if it is tilted to the side, then you cannot fall down
or back, if tilting back or forward — do not slouch and do not
shy away.

As previously written – it is impossible to lose weight locally, be
then the sides, arms, back or legs. When a person loses weight – the percentage
subcutaneous fat is reduced throughout the body, and not just where on
Muscle is loading. But тем не менее, упражнения, которые
are given above, in addition to tightening the sides and bringing the body into
toned, in conjunction with cardio workouts and proper nutrition will help
добиться нужного результата — похудеть в sides.