Exercises for the sides

Every woman dreams of a slim waist, but hated the fat on the sides sometimes prevents the achievement of the objectives. If you regularly perform exercises for the side, with this problem, you can say goodbye, receives as a reward a wasp waist. What kind of set will help you to do and how to organize exercises, read on.

General rules of implementation

Doing exercises for the side in the home and in public, but it is important to follow a few rules that will increase their effectiveness:

• To do so, preferably before lunch or in the evening. The best option – before Breakfast or after 2-3 hours after it. You can pick up another time, but in any case, note an important condition – it is desirable to produce a workout at the same time.
• If you want to reach a quick and stable results, not less than 3 times/week. Fitness trainers, we recommend that you do this at least every other day.
• It is recommended to exercise for the sides to become a mandatory part of the regular training. However, you can and outside of a complex of classes to devote time to the study of these muscles. Anyway, before the commencement of the main complex, definitely need a training session to prepare the muscles to work, to eliminate the risk of injury.
• It is recommended to combine the work on the muscles with exercise – so it will be faster to remove the fat.
• Regardless of what way you can perform exercises for the sides, between them do not need to do all the big breaks – a maximum of half a minute. In this context, should plan a complex, so that makes it easy to get out of the previous movement in the next.
• You do not need to run on the border of their abilities. If you feel pain during the performance of certain movements, reduce the load or intensity of their Commission. After some time the muscle mass will get stronger, and the manipulation of the body becomes for you a much more simple task.
• You cannot eat one hour before workout and after do not eat within 2 hours, otherwise, to lose weight, don't work, at least quickly.
• Drink water throughout the day, but preferably in the evening, to reduce its consumption. The daily amount that you drink should be about 2 litres to drink water small amounts during the workout.

You must take into account one important rule, which does not directly involve training, but the impact on the effectiveness of weight loss problems with the fat on problem areas. To adjust your diet. It is recommended that we eat small meals 5-6 times/day. You need to use only healthy food, diet should be balanced.

The most important rule of successful classroom their correctness.

Effective exercises for weight loss laterally

In class, you can use a variety of sports fixtures to increase the load. In this case, you will be able to achieve not only greater efficiency of fat burning, but also the appearance of muscle mass. This can give visual volume, if such burdens overdo it, so that it is not advisable to use a weight of more than 1 hour/week.

Regardless of whether you are alone with the side muscles, or have this unit in the lesson, beginning in each case with the unit warm up.

Warm-up

Its duration is about 7-10 minutes.

In the warm-up block may include the following simple implementation of the movement:

1. Stands straight, not the head tilts forward, then back to 20-fold.
2. Reach up, standing on tiptoes and pulling up hands. Then again, the starting position – standing straight. Repeat the exercise 20 times.
3. With your feet shoulder width apart and hands on hips, lean the torso left and right in each direction for 15 times.
4. Standing on the site where it is hands on hips and legs apart at shoulder width, provision of trunk forward bending. While on the right side trying to reach the toes of the left leg, and then vice versa. Such manipulation in every direction, that you need to make 10.
5. Draw the flat hand in circles, moving them the first 10 times clockwise and then several times against it.
6. Seated position with your back straight. Each of the squat pulling against a straight arm.

The main part of the

This includes the direct exercises for women for weight loss the sides, designed to remove fat, tighten muscle mass. For their implementation, will come and check.

Very effective exercises with weights:

1. Tilts. For more effective fat burning should weights for weighing up to 1.5 kg. Standing straight, slightly spreading her legs, not the slopes. If the roof appears on the right side, smooth the right hand along with the dumbbell descends and the left rises up against the armpit. Brush with weights have to slide on the body. In the same way we do the movement in the other direction. Filled it alternately in each direction, for 25-30 times.
2. Standing straight, hold in their hands, outstretched in front of you, dumbbells. Fix the pelvis and the legs – not moving. The case is to turn back to the right, the highest setting the stage for the back, the right arm with a dumbbell. Then performs a similar turn to the left. Alternately, 25-30 of these turns in each direction.

Fitball another effective aide in removing all the surplus from the problem areas.

1. Sit on the ball, keeping the back straight and the legs bent on the right corner. Turn the body left and right, fastening on the ball of the pelvis, the legs lifting from the ground. What you need to do 20 turns in each direction.
2. In the implementation of these exercises included not only our website, but also the abdominal muscles, back and legs. Lie on the floor and the exercise ball tightly with feet take. Raise the feet, whereby the ball remains in this position for 5-7 seconds. Then gradually return to the original position. Beginners are usually struggling with this exercise, so for starters, you can do this at least 5 times. Over time it will become easier and you can gradually increase the number of reps to 15-20 times.
3. Pivots with the ball. Kneel down, take the exercise ball, raise it above your head. The back must be smooth as well as hands. Running pivots in the left and right, trying as far as possible, to get the ball. When you do this, keep the balance, to be sure, that in the event that not you "fall" forward or back, but remained in the same plane with the pelvis. Any way it should be done for 15-20 slopes.

An extremely effective weight loss for women the sides of exercises-planks, stands.

1. Triangle. This stand helps to strengthen the muscles on the back, legs, belly, as well as interesting parts of the body. Improving thanks to her and stretching. The legs should be set as wide as possible, approximately 3-width apart. Deployed right toe out as possible. The left toe to turn inward 45 degrees. Hands bred to the sides, with the palms of the watch. Inhale and when you exhale reach behind with your right hand. Hands must keep the position parallel to the floor. Gently tilt the torso to the right, his right leg, with the right hand. The left arm is put up. The implementation of these movements, you must try to not round the sides, but rather "draw" them to himself. The position in which you find yourself, as a triangle, and it is necessary to stay up to 10 breaths. Then perform the same steps, but in the other direction. This exercise promotes the efficient burning of the fat.
2. Stripe. Lie on your side smoothly, leaning on the elbow of the right arm. Lift the pelvis so that the body from head to toe similar to the smooth, taut drawstring. Lock in this position it is desirable at least 5-7 seconds. Perform the same exercise in the other direction. All you need to do is to start at least 3-5 times, and over time you can increase the number of approaches and continuity of time.

Remove the fat from the side are excellent for a variety of twisting, which can also be done at home to lose weight.

1. Fall to the side, hands wound up over the head. At the same time takes over the body and the legs up, doing the twist. Try to keep the body under torsion remained in the same plane. Committed 15-20 of such movements in one direction and then the same in another. You can perform this technique in several approaches.
2. Lying on your back, bend your knees at a right angle, hands for a head start. Lift the body, which, in this case your left elbow to right knee, then vice versa. All you need to do 15-20 of such movements.
3. Lie flat on the ground, pulling the body and legs against the other on the right and then left. To ensure that the body and legs remain in a position that is parallel with the ground. All you need to do 20 such movements.

In addition to these complexes, are very effective classes with hula-hoops, with regard to "Health". Can be included as part of the warm-up and the main unit, and use them to remove fat from Bochkov.

To achieve the fat burning and slim body, it is not necessary to carry out one workout from these exercises for slimming the sides – pick 3-4 for each class, and you do not.

With the appropriate training and frequency, after a few weeks you will see the desired results, regardless of the home you have been engaged or in the hall.