Every woman dreams of a slim waist, but the hated fat on the sides sometimes prevents the achievement of goals. If you regularly perform exercises for the sides, with this problem you can say goodbye, receiving as prize a wasp waist. What kind of set will help to do and how to organize drills, read on.
General rules of implementation
Doing exercises for the sides in the home and in the audience, but it's important to fulfill some rules that will increase their effectiveness:
- To do preferably before lunch or in the evening. The best option – before Breakfast or 2-3 hours after. You can pick up another time, but in any case, observe the important condition – it is advisable to exercise at the same time.
- If you want to achieve rapid, stable results, do not less than 3 times/week. Fitness trainers recommend to do it at least every other day.
- It is advisable to exercise for the sides became a compulsory part of regular training. However, you can and outside the complex classes to devote time to the study of these muscles. Anyway, before proceeding to the main complex, definitely need a workout to prepare the muscles to work, to eliminate the risk of injury.
- It is advisable to combine the work on the muscle with workouts – so will faster to remove fat.
- In which mode you are performed exercises for the sides, between them do not need to do any big breaks – a maximum of half a minute. In this regard, you should plan the complex so that makes it easy to get out of the previous movement in the next.
- You should not run at the limit of their possibilities. If you feel pain during the execution of certain movements, reduce load or intensity of their Commission. After some time the muscle mass will get stronger, and perform manipulation of the body becomes for you a much more easy task.
- You cannot eat an hour before workout, and after it you can not take food within 2 hours, otherwise to lose weight does not work, at least quickly.
- Drink water throughout the day, but preferably in the evening to minimize its consumption. The daily amount you drink should be approximately 2 liters. To drink water small amounts of you can during the class.
We must abide by one important rule that do not directly involve training, but has a bearing on the effectiveness of weight loss, struggle with fat in problem areas. Customize your diet. It is recommended to eat small meals 5-6 times/day. You must use only healthy foods, and the diet should be balanced.
The most important rule of successful classroom – their regularity.
Effective exercises for weight loss laterally
During class you can use a variety of sporting fixtures to increase the load. In this case, you will be able not only to achieve greater efficiency of fat burning, but also the appearance of muscle mass. It can give visual volume, if such loads to overdo it, so it is not recommended to use weighting more than 1 time/week.
Regardless of whether you're alone with a lateral muscle or include this part of the lesson, start in any case with the unit warm up.
Its duration is about 7-10 minutes.
In the warm-up block may include such simple execution of movement:
- Standing straight, doing the head tilts forward, then back 20 times.
- Reach up, standing on tiptoe and pulling up hands. Then again, starting position – standing straight. Repeat the exercise 20 times.
- With your feet shoulder-width apart and hands on waist, tilt the torso to the left and right in each direction for 15 times.
- Standing in the position in which the hands on the waist and legs apart at shoulder width, perform trunk bending forward. While the right hand trying to reach the toes of the left foot, and then Vice versa. Such manipulations in each direction must be done at 10.
- Draw a straight hands in circles, moving them the first 10 times clockwise, and then many times against her.
- Sitting position with your back straight. Each time you squat stretch ourselves on the level of the hands.
The main part
It includes directly exercises for women for weight loss sides, designed to remove the fat, tighten muscle mass. To implement them will come and check.
Very effective exercises with dumbbells:
- Tilts. For more effective fat burning should take dumbbells weighing up to 1.5 kg. Standing straight, slightly spreading her legs, to do the slopes. If there is a tilt to the right side, smooth the right hand along with the dumbbell descends and the left rises up toward the armpit. The brush with dumbbells have to slide on the body. In the same way we do movements in the other direction. To fulfill them it alternately to each side 25-30 times.
- Standing straight, hold in our hands, outstretched in front of you, dumbbells. Fix the pelvis and legs – they don't have to move. The housing is pivoted back to the right, the maximum setting the stage for the back right hand with a dumbbell. Next, execute a similar turn to the left. Alternately you should make 25-30 of these turns in each direction.
Fitball another effective aide in removing all the excess from the problem areas.
- Sit on the ball, keeping your back straight, and with legs bent at a right angle. Turn the body right and left, fixing on the ball of the pelvis, legs lifting from the floor. You need to do 20 turns in each direction.
- When performing this exercise, you will use not only our sites, but also the abdominal muscles, back and legs. Lie on the floor and the exercise ball tightly with feet take. Lift your legs, taking the ball remain 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 it at least 5 times. Over time it will become easier and gradually you can increase the reps to 15-20 times.
- Tilts using the ball. Kneel, hands take an exercise ball, raised it over his head. The back should be smooth, as well as hands. Performed tilts right and left, trying as far as possible to get the ball. When you do this, keep the balance, ensure that the case is not "rolled forward or backward, but remained in the same plane with the pelvis. Each way must be done for 15-20 slopes.
Extremely effective for weight loss in women sides of exercises-planks, racks.
- Triangle. This stand helps to strengthen the muscles on the back, legs, abdomen, as well as interesting body parts. Improving thanks to her and stretching. Feet should be set as broadly as possible, about 3-width apart. Deployed right toe out as possible. The left toe turn inward 45 degrees. Hands bred to the sides, with the palms looking down. Inhale and when you exhale reach behind with right hand. The arms should maintain a position parallel to the floor. Gently tilt the torso to the right, placing your right Shin right arm. The left hand is given up. Performing these movements, you need to try to not round the sides, but rather "draw" them to himself. The position in which you find yourself, like a triangle, and it is necessary to stay, to do 10 breaths. Next, execute the same steps, but in the other direction. This exercise promotes effective fat burning.
- Strap. Lie on your side smoothly, leaning on the elbow of the right hand. Raise the pelvis so that the body from head to toe resembled a smooth, taut string. 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 to start at least 3-5 times, and over time you can increase the number of sets and record time.
Remove fat from the sides are excellent for a variety of twisting, which can also be done at home to lose weight.
- Lie on his side, his hands winding up over the head. At the same time are the torso and the legs up, doing a twirl. Try to keep the body under torsion remained in the same plane. Carry 15-20 of such movements in one direction and then the same in another. You can perform these techniques in several approaches.
- Lying on your back, bend your knees to a right angle, the hands start behind the head. Raise the body, drawn in this case your left elbow to your right knee, then Vice versa. All you need to do 15-20 of such movements.
- Lie on the floor, pulling the body and legs towards each other to the right and then to the left. Ensure that the body and legs remain in a position parallel to the floor. All you need to do 20 such movements.
In addition to these complexes, are rather effective exercises with hula-hoops, the terms "Health". They can be included as part of the warm-up and main unit, and use them to remove fat from Bochkov.
To achieve fat burning and weight loss, not necessarily to perform one workout from these exercises for slimming the sides – pick 3-4 for each class, and do them.
With proper training and frequency after a few weeks you will see the desired results regardless of the home you were engaged or in the hall.