lifestyle, weight loss
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Effective exercises at home: fitness for belly and sides
- Slimming the sides and belly: the principles of nutrition and exercise
- Exercises for slimming the sides and belly
- Fitness with hula-hoops and fitball
When weight gain in many women formed ugly fat deposits on the sides and belly. And although it is not the only problematic area of the female figure, but it is here excess fat the least aesthetically pleasing look. The protruding belly and fat folds on the sides clearly visible prying eyes and difficult to disguise with clothing. To get rid of this drawback can, if we act in two areas: fitness and change the way of eating.
Slimming the sides and belly: the principles of nutrition and exercise
To reduce your waist using only one fitness will not succeed. Effective weight loss is impossible without a review of the diet and changes in diet. To pay attention to this matter should be before the start of training. Organizing meals for weight loss, you need to follow the following rules:
- Keep counting calories, at least at the first stage. With time develop into a habit to settle for a certain amount of calories, and the need for their careful counting will disappear.
- Minimize the intake of simple sugars (sweets, pastries) and animal fats.
- Eat 5-6 times a day in small portions. Using a fractional power, you can avoid overeating and to accustom the body to use a smaller volume of food.
- Drink more water — 1.5-2 liters per day (30-40 ml per 1 kg of body weight). The lack of fluid slows down metabolism, it greatly hinders weight loss.
- Plan the menu in advance. Use the most useful ways of cooking: boiling, baking, stewing, steaming.
Not only nutrition, but also fitness classes must obey certain rules, otherwise the process of losing weight will be ineffective. Key principles of organization of home training:
- Do not allow absenteeism. Fitness slimming the sides and belly requires regularity and consistency. Any interruption leads to loss of the achieved results and discards the athlete a few steps back.
- Train with effort. Only by working in an intensive mode, you can count on high quality and rapid weight loss.
- Schedule exercise for the morning: before Breakfast or 2-3 hours after.
- Exercise 3 times a week. In every training run no less than 4 exercises for 3 sets each. Practice in mnogopotochnoy mode.
- Pay attention not only exercises for the study of the problem area, but also the cardio to total weight loss.
Exercises for slimming the sides and belly
To get rid of fat in the waist area will help the following exercises:
Fitness with hula-hoops and fitball
A useful tool for slimming the sides and belly — hula Hoop, sports Hoop. During training with the hula Hoop not only actively consume energy to perform physical work and is massage problem areas. To enhance the massage effect, you can take the Hoop with integrated in the inner surface of the massage balls. Hula hoops are the ordinary (light) and weighted. Newcomers are more suitable light plastic or hollow aluminum. In the beginning it is enough to do 5-10 minutes over time, the training duration can be reduced to 30-45 minutes. Getting used to the projectile and honing technique, you need to go from simple rotations to more complex exercises:
Slimming the sides and belly you can use an exercise ball. Fitball relieves stress on the spine and joints of the legs and thus allows you to have a targeted influence on the abdominal muscles. Fitness on the ball — fun activity that not only strengthens muscles and burns fat but develops the sense of balance. For a basis we can take the following selection of exercises:
Exercises with fitball aimed at slimming the sides and belly, you need to perform 2-3 sets. The number of sets and repetitions should be increased gradually as fitness. Between sets you can rest for 30 seconds-1 minute.