You have 5 power physical exercises for slimming the abdomen and the same for the sides, essential for their implementation are the shells: dumbbell and disc. We announced a number of tips (rules, recommendations) on correct training using free weights.
For your convenience, there are exercise videos for weight loss belly and sides – it will allow you to assess your own strength and accuracy of movements will give the impulse for change! Ready to get started?
Our first and main advice in the work to improve the contours of the body – do not be afraid of dumbbells, discs, rods! These helpful shells are called "free weights", performing with them exercise for weight loss belly and sides, you incitare most effective fat burning and muscle gains. Not enough to overcome the "loose weight", it is also necessary to stabilize is to stop at a certain point. This fixed trajectory of movement actively engages most of the muscle groups, straining even the "hard" fibers.
The application of each element of the free weight requires a gradual habits, do not seek to artificially and jerk to increase the load. Instructor's guide for beginners is an important factor. He will choose the optimal power program, diluted aerobic activity and exercise machines.
Let's move on to explore effective systems for repairing the abdomen and back. To implement you will need:
Don't neglect the warm-up (running, jumping, all the known motions from a gymnastic charge). So you protect your own body from the negative and painful sprains of muscles and ligaments.
Important! The effect is not excessive – performing exercises for slimming the abdomen and back (photo will help beginners), don't overdo it. For each item, enough for 10-15 repetitions. We have divided the complex into two "five": the first covers the side and the oblique muscles (the waist), the second the abdominal, upper and lower part of the abdomen (stomach). Start...
This job for weight loss the sides the same as above, only the tilting occurs in the direction of the bent elbow behind the head.
Note for 2 and 3 exercises:
The impact on the abdominal muscles better to start with this simple, but clearly effective job:
If the movements are difficult, take a smaller weight, or use weight!
To strengthen the lower part of the press without lifting the legs impossible. First try not to "burden" yourself with free weights, if the exercise is too easy, clip on feet special weights. Start:
For beginners, simultaneous option is preferable.
In the press, oblique muscles are worked out only through complex power movements. Serialization the following:
Note: for performance tactics of repetition in this task changes – 3 sets of 10 times (5 for each arm).
The penultimate stage of the complex will be an interesting job – "Russian twist". It has positive impact on the reduction of the volume of the stomach, and the alignment of the relief sides:
Now you have to perform the pose "plate", but with weights. As free weight will be the disk (3-5 kg). Why "bar"? Because externally, the pose is very similar to a straight line – the form body and feet in push-up position, only his hands this time rely on the forearm (from the elbow to the Lado pondus disk in lower back). The stages of execution are:
10 exercise allows you to achieve stunning visual results within a short period, muscle mass increases and body fat melt away!
Combine aerobic and strength exercises for slimming the abdomen and back (a video of such sessions can be found for any level of training, both for beginners and for people a long time visiting the gym). It is a combination of the full effect on the body, improving its internal (cardiovascular and muscular system) and external condition.
Each time, completing the round of 10 of the best exercises that strengthen the abdomen and sides, consider the rules:
Recall again that the desire directly to more weight pondus shells detrimental to your health and progress if your goal is reducing the volume of the figure. Your body is ready to give you what you want without these unnecessary efforts.
For weight loss enough to perform the complex three times a week!
Someone ask why so often?
The answer is simple: restoration press is much faster the same chest muscles. Latest clips and raise the effect for 5-7 days. Press through the night after again training fully prepared – he had a rest, "eius cados".
We wish you activity, let your desire for a beautiful body is not extinguished. The figure of a man through muscle is able to transform, and only your efforts can give them the right impetus!