Effective exercises for a week for women to lose weight and sides

Exercises without proper training and control cannot lead to the desired results.Belly and parties are the most problematic for women and require an integrated approach to the learning process.

The key components of effective weight loss are constant physical activity and proper nutrition.To get the most out of this list, you can add cosmetic procedures and switch to sports meals.

Lighting rules using physical activity

In the gym or at home, it is not possible to get the desired result and maintain it in the future if you do not follow the standard rules of use of physical force to lose weight.

And that:

• The right meal.Before starting a future exercise, it is worth abstaining from food (in 1.5 hours), but do not expose the body to hunger.1 hour before visiting the gym, it is advisable to eat about 100 g of protein foods.For greater efficiency, you can drink a cocktail before a cardio exercise, with the addition of L-carnitine.This will help to activate the process of release of fat amino acids in the body.After any training (energy or cardio), for 1 hour, it is not recommended to use carbohydrates to create a carbohydrate window.
• ExercisesFor the weight of the abdomen and sides, it should include a training set for all muscle groups, despite the fact that most women have the most problematic areas.The impact of physical effort on a certain part of the body (for example, on the hips) can cause the opposite effect.They increase in volume, and the rest of the body's muscles remain beyond the tone and have a vial structure.

Effective exercises for weight loss and parties.Also strengthen the back muscles.

• Adjustments are carried out only at the end of training.In each woman, the fat layer is reduced individually.If the stomach is a problem, then it does not mean that when physical effort is shown, it will decrease in volume.It is possible that the fat start to leave other places: breasts, arms and legs.If you have to focus on any zone, then the whole complex of exercises (on all parts of the body) is first carried out and only at the end of training, additional adjustment load is given to the problem areas.
• Do not allow maximum loads during exercise.Women always want to lose weight quickly and simultaneously in several sizes, so get to the gym, give the maximum load.Its exaggeration, which can be manifested in the frequency of training or by their duration, causes the nervous system.In the initial stages, 1 training per week for 60 minutes, with further increase in their number.
• Exclude the simultity of cardio and power exercise.Some elements of cardio exercise should be performed to strength, but with a limited time.For example, use a treadmill or bicycle for 10-15 minutes before starting a electricity workout.This procedure will help to heat the muscles and prepare them for further loads.Cardio training itself should be performed separately from power, another day and have the same duration (60 minutes).It is unacceptable to conduct 2 training in a row in a row to prevent the body overstrain.

Press muscles strengthen weight loss and abdominal tightening, sides at home

Exercises for weight loss for the belly and sides require initial preparation.It is necessary to bring the muscle to the tone to give them a physical activity.

At this point, it is not necessary to visit the gym as it can be done at home that does not require sports equipment.Performing elementary exercises will not only help to train and tighten muscles, but also begin to lose weight in the body.

Cardio Training

Cardio training is designed for maximum use of muscle involvement and physical effort of the future.From this stage, all kinds of training begins, including strength.The high rate of cardiac muscle contraction promotes muscle oxygen enrichment and their tone.

To perform this assignment, it is not necessary to use a treadmill, as it is usually in the gym.Some types of exercises for cardio exercise can be used at home.

The name of the exercise	Fulfillment technique
A square jump	In the initial state, the body is vertically, the arms are directed along the body, the legs are located on the shoulder width. When removed, it is necessary to quickly sit down, press the pelvis as down (to the floor), then jump, and brush your arms.Then go back to the original position. In order to use most muscles in exercises, hand movements are required.
Military	In the initial state, the woman is in a "scat" condition, her hands resting on the floor.The palms are straightened, completely lying on the horizontal surface. During exhalation, the legs move sharply (leap) back until the knees become completely.Body position should take on preparation posture for damping. From this position, your legs, like the leap, return to the original state.Then the body corrects and takes the position to "stand". Exercise is performed quickly, under the expense and repeated from the sedentary position.
Caterpillar	Stand in a position, place your feet on the shoulder width, lower your hands along the body. When removed, the body rests in front until the palms are completely on the floor.At the initial stage you can hit the elbows. Once the limbs are on the floor, you have to start moving forward.The steps continue until the body is parallel to the floor.At the moment, you need to fix it for a few seconds, after which, with similar (steps) movements, your feet are pulled on the hands, and they are bent. Once the exercises are completed, the case corrects and returns to its original state.
Planck	The most effective exercise to connect almost every muscle of the body.Despite the static execution, it has a positive effect on muscle tone and body weight reduction. The body should take the situation in a similar manner, then turn your hands to the elbow and rest on the floor.The position of the hands doesn't matter much.They can be placed in parallel or together. In this position, you need to stay as long as possible, and the back remains equal, the body is as long as possible.
Explosive	The body, before starting a workout, is a position that is similar to the usual damping.Performance technique is the same, but with 1 contrast.Once the body has fallen to the floor, it should be pushed back as much as possible so that the hands are removed from the floor.At this moment make cotton with your hands under the body. In the early stages, you can simply tear your hands from the floor without making cotton.

Exercises on the press

Abdominal and sides weight loss exercises use almost the same muscle groups.These zones need a particularly thorough study, as basic fat deposits are concentrated exactly in them.

5 Exercises that help to lose weight and remove the stomach:

Name	Performance specifications
Direct deviation	To perform, you have to lay on the floor in the original position: Close your hands in the fortress with your head.Crush your feet from the floor, knees bent to form an angle of 90 °. Remove and tighten the body to bent feet.At the same time, the legs should not move.You can additionally help your hands elbows, pulling them in the direction of the knees. At the end, breathe and go back. During the exercise, the legs are constantly bent and will not fall to the ground until the entire approach is completed.
The opposite deviation	The body and legs are located in a position such as the correct deviation. The hands are spread parallel to the body, the palms are directed. During exhalation, the pelvic floor falls and flows into the chest.The back at this time does not get rid of the floor. The elbows do not apply until the end of the approach. When the chest and elbows are in contact, you should stay in this position for a few seconds, after which you return to the original state.
Two stages of legs	Give the body a horizontal position, laying on the floor.Stir your feet and stretch the socks.Place your hands horizontally on the body, remove the brushes on the back of the lower back. When removing, raise your feet directly above the ground at an angle of about 15 °.At an extreme point, arrest them for a few seconds. Continue lifting your legs when their position is not perpendicular to the ground (angle 90 °).At the extreme point, they will rest for a few seconds again, after which (inspiration) the legs will reduce the ground. During exercise, the head should not come out of the floor.
Raising the hips	Lying on the floor, feet on the knees, and the legs are also located on the floor.I cut my hands To remove, crush it from the pelvic floor and raise it.The backs should be left straight, no deviation is required.For a few seconds, stop at the extreme point, then bring it down the pelvis.
Vacuum	Stand on the surface, in a relaxed position, place your feet on the shoulder width.Remove your hands along the waist or lower body. For exhalation, draw the stomach as much as possible, try to touch the spine.Fix this position. To remove, bring the stomach to a natural state, then repeat the exercise.

Exercises on the abdominal muscles to tighten the sides

Weak exercises are recommended in the morning.This allows you to configure your body for active work and bring in tone.After performing the abdominal muscles, it is necessary to devote enough time to the binding muscles.Abdominal muscle exercises are designed to create a waist and posture.We also note that they work during the walking, running, turning, and flexibility.Because the abdominal muscles are deep enough and are minimal in everyday life, consider a number of exercises that focus on the study of abdominal muscles.You can pump the abdominal cavity muscles, lie and sit, allowing you to combine various exercises.

Name	Performance specifications
Angled in the opposite direction	As horizontally, place the shoulder width of the feet.At the same time, stretch your hands and raise your head.Performing these exercises is more effective using a weight agent.If there are no dumps, it is advisable to use empty plastic bottles on which they have water.The tears are holding her hand and raising her head. When removed, the tilted body to the right until the muscle tension is felt.Return to Exhal. Repeat the angled in another direction. During exercise, the body should move to a vertical plane.Are allowed to move forward or back.
Scalols	In the initial state, the body is located as for an hour for damping. Remove, without removing your hands, pulling your left leg to the chest.You have to make this leap. Then, just like the leap, return the left leg to the initial state and at the same time bring the right leg to the chest. The exercise is dynamically, named fast movements on the rock.
Side attacks	The body is located vertically, the legs for a short distance from each other.Hands can be stretched parallel to the body, or at a bent chest level. After exhalation, the left is stepped on the left leg with a simultaneous square.The right leg remains straight.Movement is similar to that of an exercise prefix step. When removed, return to the vertical position and do the same in another direction. The whole approach is implemented at a rapid and rhythmic pace.
Oblique twisting	In a lie, the legs are stretched out so that perpendicular to the knee area, resting in the legs.His hands open his back and bent during the elbow. During exhalation, the chest reaches and develops to the right.In this case, the left hand stretches and touches the opposite (right) thigh.During inspiration, the hand and the body return to its original state. Then, when removed, the exercise is repeated in the other direction: now the right hand touches the opposite (left) thigh. Initially, when turning the case, you can rely on the opposite arm elbow.
Raise the legs from the lateral position.	Lying on the floor, stretching the body and turning it on the right.Stretch your right hand in front of you and place on the surface perpendicular to the body.When performing exercises, this hand can be used as an auxiliary.Remove the head to the left. When removing, raise the body and feet at the same time as much as possible from the floor as possible, in a horizontal position.With proper execution, this exercise looks like a side slope of the side. When removing, return to the original state, repeat the exercise several times.Then turn around on the other side and do the same.

Inventory exercises

Belly and sides weight loss exercises can be performed with both conventional gymnastics and the help of elementary sports shells, which include ropes, elastic strips for fitness and futile.

In these types of exercises, where it is impossible to use inventory, you can use weight weight as dumbbells (in their absence - plastic bottles of water).

Use inventory to lose weight:

• Instead of cardio workout in the hall, you can seek help from rope.Different types of jumping on it are recognized as one of the most effective exercises for the development and strengthening of the heart muscle.The jump rope is a universal simulator.For full cardio training, it is necessary to have a conventional jump for an alternative to cross, 1 leg, in different directions and double.Simple leap during performance, the maximum load on the muscles is given, the rest of the species can be used as a rest, slow down the rotation of the rope.

• In the early stages of classes, it is not recommended to use devices that increase the load.If the woman is already prepared and wants to increase the efficiency of training, you can use elastic strips for fitness.Most lateral muscles and leg exercises are associated with alternative swings of the feet.If you put a circular fitness answer on your feet when performing these exercises, then the load on the legs increases.Their use is useful if the weight loss process is already over and it is necessary to manifest muscle alleviation.
• The use of Fitball for press exercises and compulsory muscles can help them (beginners) and complicate (for trained women).If there is not enough muscle strength to lift the leg (for example, from the condition of the stomach), then the task should be simplified if the fitball has under the stomach.It can also be used to increase the load.When the body is on the surface of the fitch, the amplitude of the feet and arm swings increases, making it possible not only to strengthen the muscles but also to stretch them.

Loading Program for one week, month for women

Depending on the shape and weight of the woman, the correct distribution of physical effort is needed.If this happens in the gym, then it is better (at least once) to contact a professional coach to make up the required schedule and a series of exercises.

When training is conducted independently and at home, it is necessary to start the first power training and the first cardio week.At the same time, spend them every other day, alternately.At the beginning of the training, the exercise kit requires a minimal number of approaches to prevent general discomfort.The number of approaches may then be increased.

Abdominal and sides Estimated program for 1 week (should be included in the General Training Complex):

• Monday.Angled sides (15 times in each direction), 1 approach + binding deviation (10 times in each direction), 1 approach + leg elevator from lateral position (10 climbing each leg), 1 approach.
• Tuesday - Rest.
• Wednesday-This is completely dedicated to cardio load.
• Thursday- Rest.
• Friday.Military jumper for 1 minute, 1 approach + ladder (1 min), 1 approach + binding deviation (10 times in each direction), 1 approach.

You have stopped physical effort, after 1-3 weeks, you can gradually increase the number of approaches or the number of exercises performed.

Weight loss exercises, as well as the whole physical activity, have their own contraindications.In case of medical ban on sports and small fat deposits in the abdominal cavity and sides, training should not be carried out.