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Fitness exercises for correcting stomach and sides
- How to improve fitness training?
- Fitness at home
- Exercises for home workout
Perfect body is a dream of everyone. But in order to achieve the desired results, is to work. It is not enough to sit on exhausting diets and to eat a balanced. To achieve a flat stomach and beautiful waist, you can use fitness. It is not necessary to go to the gym, because you can do at home. To do this is to develop a plan of trainings and to find effective exercises that will help to get rid of belly fat.
How to improve fitness training?
Fitness training at home do not require special training. But there are certain rules that must be followed:
- Before and after exercise you should refrain from eating. Snacking should also be avoided. Can’t drink a lot of water.
- Set a goal and follow it. Only a clear goal will achieve the desired result. The specific objectives influence the motivation and helps to maintain interest in regular training sessions.
- Concentrate on that body part you want to transform. Visualization goals — half way. To get the perfect body, it must first be imagined.
- Control the breath. In order to avoid breathing difficulties during exercise, you need to pay special attention to it. Preferably before class to do some exercises to expand the diaphragm.
- Choose special clothes in which to be comfortable. As for shoes, it is best to perform all the exercises barefoot. Some classes preferably carried out not only on the floor but the soft rug, which will protect from back injuries.
- You need to engage no more than 30 minutes a day. If you think that the big load will help to bring the stomach in order, you are mistaken. Need to combine light exercise with complex, listen to the advice of the fitness trainer and carry items in the correct order.
- Beginners should start with the easiest exercises, and after 7-10 days, gradually increase the load. A few days the muscles will have time to get used to physical activity, and training will bring you a sense of satisfaction.
- Need to deal with daily. To postpone it is impossible. Should choose a good time, better in the morning, immediately after waking and before Breakfast. It is not recommended to do later in the evening, otherwise you may have trouble sleeping.
Fitness at home
Fitness at home can be less effective than sessions guided by a professional trainer in the gym. The main thing — to develop an exercise plan and try to do the right thing. Consider the training schedule, for example, which will be easy to create your own:
- Monday. Different types of twists and exercise “Scissors legs” — 15-20 reps.
- Environment. The fitness element of the Bicycle and sit-UPS (various types) — 15-30 reps.
- Saturday. Exercises “Legs up”, “kicks” and English letter “V” — 10-30 reps.
In one day you can perform from 3 to 6 exercises. On Saturday you can do a short cardio.
In any case, the construction of a fitness training depends on the individual parameters of each person and their goals.
Exercises for home workout
- Crunches (different types).
Twisting is the most common element of fitness to pump the press. There are many types of this exercise, for example, twisting can be reversed and slant.
To begin performing classical training movement, it is necessary to lie on your back and bend your knees. The feet should touch the floor. Being in this position, you need to throw the left leg over the right, and remove the head. Then you need to lift the body left, then right, keeping a calm pace. Alternately, change legs and repeat the exercise 15 to 20 times.
Another kind of twisting — back. This option is also very simple. You need to lie on the floor and bend your knees. The lower limb it is necessary to tighten the shoulders and return to starting position. During training it is important to remember that the strain have the stomach, not the neck.
This fitness exercise is familiar to all from childhood. Is it also on the floor. The lower limbs in turn are bent at the knees and are attracted to the chest, my hands are behind the head.
To perform a “Bicycle” can be different. To do this, lie on the floor, raise your legs up and make their rotational movement, portraying Cycling. In this position, his legs tire quickly, so beginners can increase the pause between sets. To repeat the item have from 10 to 20 times.
- The sit-UPS.
After mastering the above elements can be included in the program of this exercise. It also need to perform lying down. For this you need to have hands behind your head and slowly lift and lower the body.
- “Legs up”.
Easy and effective exercise for the abdominal muscles. Lying on your back, legs stretched out and hands tightly pressed against its surface. Then slowly raise both legs up to perpendicular with the torso and down. Can be a few seconds to hold the feet in raised position. Lower back from the floor to tear off it is impossible. Advanced athletes can move your hands behind your head.
- “Scissors legs”.
In the same starting pose, legs are raised above the floor 15 centimeters alternately and mix with a wide amplitude.
- “The English letter “V”.
English letter “V” is suitable for more experienced fans of home workouts. It is best done in the middle of the program when the muscles are not tired, but had enough exercise.
You need to lie on the floor or a special soft pad. Arms stretched behind his head, socks to pull from myself. Next, you need to gradually raise the body and legs to get the English letter “V”. Do the fitness element should slowly and follow your breath.
- “Leg swings”.
Kicks normally do at the end of fitness workout. Must lie on back and raise straight legs at least 40 cm from the floor. In this case you have to go on pelvic area to the floor and try not to engage in exercise lumbar. Do Mahi has to be made quickly and with the maximum number of repetitions.
Uses photographs Shutterstock