Homemade right for slimming the abdomen, sides, stegon from the photo. The complex is right for slimming the abdomen and sides

Charging for slimming of the abdomen, sides - the whole complex of physical rights, directing to the release of metabolism and spalling of fat deposits in problem areas. Engage in physical education better than vranci after sleep. Fitness helps to move quickly, bring the body to a tone, take a charge of energy for the whole day.

Sport has a beneficial effect on the body, spraying the molding of the frontal posture. Doctors and nutritionists confirm that it is impossible to get a bazhan shape without proper eating and charging. Thin waist, flat waist and sides - a complex work on yourself, your body.

If you want to lose loads of kilos, take a look at the diet, speed up the amount of calories saved (oiled meat, potatoes, lard and other fatty foods). You can’t drink licorice soda, they have a lot of zucru.

Together with the cob of proper eating, proceed to the full stomach, sides at home minds for additional exercises.

Charging rate:

have the right to move the rіven vitrivalosі, m'yazi nіg, stomach mіtsnіshayut, become elastic;
quicken metabolism, spriya svidkiy izrobtsі їzhi, scho to get into energy;
help to wake up linos, start the process of losing weight in the area of stegon, sides;
after the vanity, the brain starts to work better, it improves the mood for the rahunok, the wickedness in the blood of the endorphins;
regular early morning activities to start controlling your appetite, listen to the needs of the body.

Physical urgency as soon as the awakening starts the exchange of speeches, speed them up at the spiel. The effect of charging is saved by a long day.

Important rules for weight loss

To start the process of fat burning, it is necessary to properly organize the occupation. It is important to follow up on recommendations, so that exercises for losing weight in the abdomen and sides have become as corny as possible.

Porada	Need to work
It is impossible to give a serious challenge to the body from the first days.	Rank gymnastics is not an important sport, it's a meta - save more calories.
Vesela badyora music.	Charging under the music raises the mood, helping to get out of the set tasks.
Rozrahunok hour to the complex that skin okremoї right.	As a meta training for changing the abdomen, sides, nig and stegon, next to know that the process of spalling the reserves starts after 20 minutes, the hot hour of May becomes 30-35 times and more.
Gymnastics can be regular.	Fahіvtsі recommend seeing for rank charging less than 4 days per day.
Interrupt between tasks more than 1 hvilin.	To start the exchange of speeches, it is necessary to practice at an intensive pace.
Obov'yazkovo work a warm-up on the back and a stretch after busy.	Anterior rosigation of the abdominal and flanks to allow the injuries to disappear, stretching, stretching in the chin to relax the body, help to protect the ailing in the period of renewal.
Snіdanok for 2 years after charging.	Organism launches, burning fat, like eating a hedgehog in a new one, redirecting energy to rework.
Right for the sides, the abdomen should be changed periodically, compose at different complexes.	The musculature quickly sings to the beginning, skin 10 days, start a new recruitment.

It’s important to remember all the rules at a glance, see for yourself a sprat of especially important ones, step by step call up to them. In the meantime, improve the mode of life and exercise in the minds of the home.

Charger for string body

It is necessary to start an early morning from charging, vikonuyuchi її just after awakening. The complex has the right to bring the body to tone. Physical training for the abdomen, the sides are better to start with a small warm-up :

Haircuts at home with a stretch of 1 hvilin.
Pidyomi nig in front of you from the position of the stiy to the maximum possible height - 20 times.
Wrap with twisted arms forward and backward - 10 times on the skin side.
Wrapping the pelvis along the stake to the left and to the right, 20 kilos each.
They hurt a tulub on a stake - less than 10 times.

Rankova fat burning exercise

In order to speed up the spalling of fat on the abdomen and sides, it is necessary to regularly correct the complex:

Stand straight, put one leg forward, sit down. Turn around at the exit position. Repeat the swing on the other leg. Work out 20 repetitions right.
Big on the mist with high afternoons of the day. Bent arms to squeeze to the sides, turn the palms down. Try to reach out to your hands with your feet. Pratsyuvati with a stretch of 1 hvilin at a moderate pace.
For a thin waist, the use of the sides, it is necessary to exercise regularly: sit with your seats on your heels, trim your feet at once and properly fit on your back and press across to the waist. Lay the brushes on the sweatshirt, lift the body with the belly rubs. Work out 10 repetitions.
Lie down to the faces uphill from the bent knees, place the upper tips of the body. Raise your shoulders to a small distance from the surface, stretch with your right hand to the ankle of your leg, spread out, but don’t kick. Repeat for other side. You can sip 20 sips without changing anything, work on reparations, proceed to the other side. Vikonanny has the right to help change the waist, the lower part of the abdomen.
Take a horizontal position. Open your feet against the logs, begin to work the “knives” with your feet. Pratsyuvati at a moderate pace until the liver of the sides is visible. The minimum number of repetitions is 10-15.

Stretching before exercise for slimming the abdomen:

Stand up straight, spread the lower tips on the shoulders. Heel forward and down, stretch to the right ankle with your hands, trying to get as close as possible to the knee. Hold on for 10 seconds. Move to the center between the legs, zatrimka, to the other ankle.
Pochatkova position is the same. The right-hander is hurting, pulling the opposite hand over the head. Hold on for 10 seconds, switch sides.

Rank gymnastics in home minds helps to lose weight in the abdomen, sides, and improve health. Through a sprat of tizhniv, simple exercises will give a thinned waist without fat deposits.

If you keep fat deposits on the quilts, belly, then you will definitely need to do exercises for losing weight on the belly and stegon. Prote the best way to fight against the transcendental vaga - do not allow yoga. Proper eating is a guarantee of your beauty and privability.

The right to get out of the zanedbanosti situation. Like, for example, small, you’ll be squeezing a lie.

It is best to schedule a busy hour from 11:00 to 14:00 or from 18:00 to 20:00. For two years before the vikonanny, it is right not to be allowed to live in, and also it is not possible to take it for a long time.

Charging for slimming belly in home minds

right persha

Lie down on the bed, putting your hands behind your head.
Take a deep breath.
On the vidikha, raise the toulub to the knee.
For the whip, turn to the cob position.

Right friend

Take a position lying on a kilimka.
Squeeze firmly across to the bottom.
Raise your feet to the top, with whom you do not die.
Hands to pull the bridle of the coat.
It’s good to start lowering your legs to the bottom. Let's slowly raise it.

Right third

Rest your arms against the steel while standing.
Povіlno podnіmіt legs to the stomach.
Let's quickly lower them.

Right fourth

Lie down on a kilimok. Legs straight, hands at the seams.
Now it is necessary to move straight legs to the head so that the kilimka bumps.

Right p'yata

It looks like a quarter, but the legs need to be lifted 20-25 cm uphill.

Also, they can be presented in the upcoming video charging.

Charging for slimming belly

Charging for stegon

right persha

Put your feet shoulder-width apart.
Nahilitsya to the left, suddenly raising his right hand.
Vikonati has the right to sing the kіlkіst razіv, zmіnyuyuchi sides nahili that hand.

Right friend

Tsya is right to say at the napіvprisіdannyah. Sit down on the left leg until the leg is straightened, and then on the right. Repeat a few times.

Right third

Take a lying position.
Raise your feet uphill and turn the pedals.

All the above mentioned miraculously go like a rank exercise. The stench is not foldable at the vikonanna, and she does not suffer from special physical losses. However, at the same time, you can gain strength, as if you need more help, curled kilograms on the stomach, quilts, sides, and other parts of the body.

The same color will be and the lower representation is right.

right persha

It is necessary to lie down on a kilimok on a bik.
Bend one hand at the elbow, thus making a support for the body. Also wink a friend's hand, so as not to fall.
Start lifting your pelvis, burn it out, straightening your back.
Repeat a few times.

Right friend

Again, it is necessary to lie on your back, resting your head on the palms of your lower hand. The other hand is on the waist.
Raise the upper leg of the floor, the floor is possible.

Tsya is rightly more effective, so take note of it.

Right third

The essence of the right is right in front, back, left and right. Whack it fifteen times on the skin side.

Right fourth

It is necessary to sit on the stilts and bend your legs in knees, hoarse them. Take care of your jealousy so that there are no injuries.

And the rest of the right, vikonannya, which has invariably brought a good result, - put a coat on a kilimka. For whom, in the lying position without hands, it is necessary to lift the body, keeping the back straight.

If you don’t have enough rights, then you can know a lot of others in the coming video.

Charging for slimming belly and sides - video

Whether a woman dream about a string figure with a flat stomach and a wasp waist. If you try hard enough to reach your ideal, you will not be disappointed through those who have no effect.

Lives and sides - this is a really problematic place, on these plots the fat quickly appears, but it’s better to go.

In order to get rid of the hated vіdkladen, it is necessary to regularly go in for sports and eat properly.

Tse important, even black fat - not only not aesthetically pleasing, but not safe for health.

Let's look at it, it's right, it's possible to work in home minds, to help with weight loss and struggle with fat deposits in the abdomen and sides.

Chi you can tidy up the fat only from specific areas on the body

Artists often chime in about those who have the right to do gymnastics, or you can work at home to keep that side alive. However, they don’t know, to that fat vіdkladennya descend on the whole body more equally, and not on a specific distance.

Twisting, massage, miraculous creams and belts will not help you get rid of fat in a particular area. You can only work for help with liposuction, but if you eat incorrectly, then the fatty prosciutto is suddenly reborn.

Locally thinning is the greatest pardon of modern people.

For example, if a person is twisted on the press, then it is not a fact that the fat is the same from the middle part of the body. Fats are triglycerides, which are broken down in the body into fatty acids and glycerol, then stench comes from the blood, supplying energy. However, the blood is collapsing all over the body;

To that, as you have seen to lose weight in the stomach and sides, then be prepared that we will burn fat on the back of the head in other areas, and we will sweat less in the required area.

However, apart from the way, how to lose weight on your stomach side for a day at home at the gym, there is no good news. Stimulation of specific m'yazіv (at times - press) to help lift alive. I zavdyaki such vantazhennyam can significantly improve the aesthetic appearance of the body. From one side, such results will be remembered, from the other side - to stimulate a more severely emaciated body, in the course of a step-by-step zide of fat prosharok from the lines and sides.

Obov'yazkovo marvel:

Gallery image with caption: Gallery image with caption: Gallery image with caption: Gallery image with caption:

Chi really get rid of the fat booth

It is possible to lose weight in a home environment, it is possible to lose weight, to stock up on patience, to make a plan for it and not to step out of it.

The most important rule, as I can remember the skin, who is worse, is to change the calorie content of the diet. You can do it in two ways: eat less or eat right and get physically right. On the thought of rich fahivtsiv, another option is more advanced.

The order of thinning of the various parts of the body is to lie down depending on the characteristics of the body: in some, the fat goes off evenly, in others - the upper part is worse, and in the third - the lower.

In such a rank, if you want, then it’s right to take the complex, properly store the diet, and exercise regularly. Bring on the back of your chest, don’t get embarrassed, keep busy, soon positive changes will come from your waist.

Chi can be in some way to tidy up the zayve for a short term

It was as if it was guessing that for a skinny slimmer, it was necessary to eat food. It is not about a strict diet, but about a balanced diet. Fold the menu of the right food for the assistance of a nutritionist.

The worst trace of unique stress. If a person has filthy moods, then cortisol (a stress hormone) is vibrated in his body, which is a constriction of fat cells at the waist .

Also, it is necessary to drink alcohol and licorice soda, as well as to increase fat prosharok.

Important! For people who want to change their waistline, remember that the result is 80% due to proper eating, and 20% to physical fitness. If a person rarely goes in for sports, and then once again, then there will be no effect. So the diet itself will not give results without regular training.

A thin waist can be trimmed, bending the right side of the body with the arms of the body. Vіdmovtesya vіd ruhіv z tight, stench will help build up the muscles, through which the belly visually increase.

Train systematically, but with small pauses. In order to achieve the desired effect, it is necessary to use cardio benefits. Such a combination will speed up the burning of fat and zmіtsnit heart m'yaz.

To lose weight and tighten your body, clean up your sagging vitality, exercise 2-3 times a day, to speed up the result, train 4-5 times in 7 days. For one occupation, take 4-5 right, as it is necessary to vikonate according to your needs 3 times, 25 to 30 times. In order to speed up fat loss, it is necessary to gradually change the rights, find out new options.

You can also buti tsikavo:

Complex, sob to eat pidshkirny fat

The most effective training to clean up the problem

Right hula hoop helps to lose weight, especially at the waist. Repair more beautiful wraps.

Right hula hoop:

Stand up, put your feet on the floor with your hands. Smoothly wrap the hoop with a small amplitude. Turn the back right-handed, and then left-handed 88 times. Under an hour of vidihu, trim down for 2 seconds, load the press.
Come on, spread your legs, hands behind your head. Turn the hula hoop after the year's arrow, after a lot of wraps, start to turn properly behind the hoop. The number of repetitions - 10 times at each side.
Kick your feet up, stand on the scarves, kick your hands over your head. Spin the hoop with a stretch of 10 strands. Tse important move, which is better than win after the simple ones.
Legs clench your hands on the floor. Turn the hoop right-handed, and then left-handed, 5 quills each. Drop your pelvis.

In order to improve the muscles of the press and lose weight more, get rhythmically right.

Belly slimming program:

Take a horizontal position, put your hands on the floor. Lift the body and at the same time pull the knees up to the chest (the stomach must be drawn in). Then the knee of the left leg is pulled up to the right elbow. Then repeat for the other leg.
Turn it over to the left side, bend your legs, turn the torso right-handed. Stretch your arms to your feet, with which the knee and shoulder blades need to be lifted. Get fixated on whilina. Let's repeat to the right side.
Take a horizontal position, bend the knee. I see an hour to lift the pelvis, but live in tension. Hold for 30 seconds and then lower.
Lie on your back, pull your knee up to the toe, spread your arms on all sides. Raise the pelvis and lift the trochs with the right hand, with which the knees are squeezed. Then repeat for the left side.
Take a horizontal position, bend your legs. Let's turn the knee right-handed, and hands - left-handed. Repeat left side.

You can add training with an expander. Such ruhi problyayut different groups of m'yaziv press and rozvantazhuyut ridge.

The program of training from the stoppage of the expander:

Lie down, close your legs in an expander, take hold of the handle. Raise your legs under the bow 90 °, and pull the handle of the simulator to the stomach. Lower your legs, but don’t lower yourself, but at the top of 5 cm you need to see the bottoms.
Sit down, stretch your legs, take hold of the handle, slowly heal back, so that your head is twisted to the point.
For an hour, I see you lift the body, bend your legs, move the handle of the simulator.

The effective complex at once from the diet will help to tidy up your life and sides.

You can also buti tsikavo:

Easy and simple for lazy people

I have a special complex for people who don’t want to spend a lot of time to work and lose weight.

Right, for the help of which you can step by step tidy up the zayve, for the lazy:

Stand up, back and legs are even. Raise your feet along the cheeks, so that the knees were less on the level of the belt.
Take a horizontal position, raise your arms to the body, pull your knees up to your chest.
Lie down, raise your legs 20-30 cm and cross them like knives.
Take a horizontal position, hands behind your head, lift your legs, bend, lift your shoulders and shoulder blades. Start pumping forward, and then back.
Stand up, bow your knees, put your hands forward on the level of your breasts. Fully turn to the left, and then right-handed.
For an hour in the breath, live, fix for 30 seconds, then see and relax.

The trivality of the skin is right - for 15 to 30 seconds. In the future, trivality can be improved.

Additive ways to stimulate fat burning

Methods of training for slimming the abdomen and sides are different, but all stinks can be rhythmic. Aje Zhiri shvidshe sing at the hour of the accelerated robotic heart. For such changes, the body stores fat tissue. For vikonannya right at the swedish tempi, the spalling of fats will soon come.

Zhirospalyuyut occupied prikoryuyut heartbeat and pіdtremuyut yogo protyag thrival hour. Such rights include big, swimming, training on cardio equipment, haircuts on jump ropes. You can choose any method of losing weight that suits you, or draw them.

Tse tsikavo! To speed up the weight loss in the abdomen and sides, you can beat the fat spalling. Tse special additives to avoid caffeine, synephrine, yohimbine toshcho. Take them before training, abi speed up the fat burning. The most mild and effective fat burning agent for women is L-carnitine.

Professional trainers know exactly how to get rid of a sagging belly and sides, what they need to do, for help is right. The stench is hard, that there is no special complex, directed to the spalling of fat on the waist itself, it will help you lose weight and lift the body in your problem area.

Coach Irina Maksareva to eat properly and eat at least 10,000 hours a day. Go to work, to the store, go to the gatherings, so you change the rib of the heart fat without reporting any special zusil.
Sports director of the Romaniv fitness club stverzhuє, scho alternately short-hour training with short breaks to speed up weight loss (zocrema at the waist). Vin recommends to increase cardio-advantage with the right to small tightness, in order to speed up the spalling of the stomach fat.
Vidomy coach Sergiy Lavrenov for the sake of vikonuvati with the right of lies, to the one who burns calories at the same hour. Only spend training before a meal, or after 2-3 years after a new one. Combine different vidi right (hula hoop, ruhi for press, cardio training) to lose weight more, speed up metabolism and improve.

Do not varto spodіvatisya on the arc of shvidkі results, be patient, regularly work out and eat properly. To choose the most viable complex of the right, to tidy up the fat, rather turn to fahivtsya.

Korisne video

Basic visnovki

In this rank, lose weight only on the stomach, or on the sides, do not see, to the one that the body burns fat step by step all over the body.

To better take the string off, pull up the waist, twist the hula hoop, hit the right for the press, do cardio training. And the best way to get the complex right is big, cycling, swimming, aerobics, too.

How often do you have the right to work, to win them at home or in the gym, you independently improve the good result (to lose weight, lift the press, improve the shape).

For all your meals will be marinated, so you don’t change the calorie content of the diet and you don’t switch to a properly balanced meal. To speed up the process of fat burning, you can use special additives.

Lives - the right stone stumbles on the path to the string of the figure. If all the other parts of the body have already "gave up" and have come as close as possible to the ideal, the living still does not dare to diverge from the other centimeters. The only way to overcome such an approaching opponent is to beat the big artillery: special diets are right, straightened out by thinning itself in the stomach.

How to eat the women, to tidy up the hated folds from the waist, we already told. Today we will talk about those who are physically able to work properly, to clean up that side. Nothing supernatural - everything is simple, sensible and easy to win home. There are no reasons to train for tomorrow - read our article and start right now!

We gave you a few options for training - starting with a ranking exercise and finishing with a full workout on the press. Choose the option that suits you best, and even better - draw or change a sprat of fresh training.

Charging

Take care of the lies for a richer effective, lower evening. Therefore, if you want to get close to the obligatory 90-60-90, it is recommended to conduct a ranking training day. Otzhe, just right, to clean up that side:

Basic introduction. Lie down on the bed, bend your knees, put your feet shoulder-width apart. Put your hands behind your head, with whom you have to blame, marvel at the kill. Keep your head straight, look up at the mountain. Lift the body in the air, in sight - turn to the starting position. Across the vіd pіdlogi nі in some time not vіdrivat! Plus, obov'yazkovo sludkuyte, so that the hands do not lift the neck - it is necessary to lift it only for the help of the press. I have the right to repeat 45 times - 3 steps of 15 steps.

Pidyom straight nig. Prodovzhuyuchi lie on your back, put your hands on the bed. From such a position, begin to properly raise your absolutely straight legs uphill (and it’s important, you can bend a little). Move to the required point, fix this position for at least three seconds. Repeat ruh 15 times, repair trochs and add two more suitable insoles. And do not forget about the breath and the hour is right: the legs uphill - inhale, down - see.

Press knives. The starting position is the same, as if in the last right: you lie on the floor, hands under the seats. Then, it is necessary to firmly press your back to the bottom, tighten the press, lift your straight legs 20-30 centimeters uphill and fix the position as if you were walking. Dali lifted one leg uphill, approximately to the top of 45 degrees, and lowered the opposite leg at once, the ice did not stick out under the logs. Let's change our feet. Kіlkіst pіdkhodіv - those same, scho th have the right to the front.

Likot-kolіno. So-so, like before, you need to lie on the bed. Bend your legs in knees, like the first one is right. Hands with each zchepleni behind the head. Alternately pull up the elbows to the opposite columns. Thoughtfully and appropriately repeat the ruh 45 times, having divided the kіlkіst into 3 steps, - just like that, it’s more right for the waist and sides in home minds.

It’s more correct to beat the beat - once you work one move 45 times, or just repeat all the trich training - you yourself. The effect will be the same.

And for the quiet, who loves to work on the video - the right to lose weight in the belly and sides of the house minds, as it will take more than fifteen minutes of the woman's early hour. For those who like to sleep more - those who prescribed the drug!

Tsya video exercises for slimming the abdomen and sides at home minds do not only help to tighten the stomach and shape the waist, but also add a gargantuan relief to the back. Dodatkovі options n_koli not be zayvim, then you'd better start training!

So, varto means that this is a video exercise for weight loss of the abdomen and sides and ears, and for those who have been training for a long time. Zagalom, rіven is not important - everything will be korisno!

Another set of rights

Our friend's dobirka is right - for those who cannot go in for sports for a good reason due to various reasons. Vіn trohi finished, shards of evening training are less effective, lower ranking. The whole complex needs to be repeated 2-3 times, skin movement - 10-15 times.

Otzhe, right, to tidy up that side lives in home minds:

Walk on the street for 30 seconds. Breathe in, work 4 croques, see - more stiles. Do not hack - bully the bully more!
Now lie down on the bed, bend your legs at the knees, hands - to the body. Lift your pelvis up and down and lower it back.
From the same p_zhachoy position, lift your legs uphill - so that they form a cut of 90 degrees. Freeze for a sprat of mitt and smoothly lower your legs back to the floor.
Stand straight, back straight, hands on the waist. When tsimu lives stresses and retractions. Alternately work vipadi with your feet forward as far as possible. Forgive after the knee - it’s not guilty to step out for the sock. The knee of the opposite leg at your own go down.
From those positions, robimo swing your legs uphill. Raise them higher, do not swear!
Stand up, put your hands on your chest and sit deeply. The stegna should be pulled back, the body is forward, the head is straight, the scarves do not protrude beyond the knees. Lives can be squeezed to the ridge. Follow the breath: squat, work deep breath, rise up the hill - breathe in.

Now you know with what rights to take away lives and sides in home minds. Well, it’s clear that you don’t have all the training that nature has in front of you. Unfortunately, it is impossible to describe them in one article. We gave Tom a couple of sets of videos right for the sides and waist. Just vmikayte and repeat after the coach!

Vіdminnі fitness video lessons for thin belly and sides - from our, vіtchiznyаnі instructor:

This is the right option for slimming the abdomen and sides in 3 days. For 72 years, you will, obviously, not lose weight in a fair way, but improve the situation a little, so you won’t tax anything on carbohydrates.

We rose, as if you had the right to work, to clean up that side. Dali rich for you. It is recommended to start training right away. And if you try everything right for losing weight on your stomach and sides - a photo “before” and “after” at the studio! Vpevneni: the result will be hostile!

To what extent the women do not go into the fight for the garni forms. Most often, when you’re on a bazhann, throw off a kilo of kilograms to think about a drop in diet. Having achieved good results, a lot of women turn to the ultimate regimen of eating and with a flicker they show the old figure on the Teresa in a deaky hour.

On the right, in what is more correct or dietary eating - not everything is still in the fight against the zayva vaga. For quick, but smut, fixing the results is more effective for you exercise for slimming belly and sides in domestic minds. If it’s problematic for you to take care of yourself for any reason, then evening exercise for weight loss is also a good option. Start thinking about the result. About the melancholy and the rules of physical right at home, read further in this article.

Charging does not only help to take some centimeters, but there may be a lot of other positive moments.

Such yaks:

Regular training to develop the development of physical strength and vitality;
To bring at the tone of the m'yazi of the body;
Metabolism is getting richer, which is why it’s getting thinner;
You will have a surge of strength and energy, it will be easier to roll over the lies;
Charging improves the brain of the robot and grants a boost of mood for the whole day;
You will become stringy and accustomed, you will feel better.

Main rights

So that charging brought melancholy and only good results, it is necessary to follow important recommendations:

Robiti should be done regularly. Let tse be navіt vsogo 10 hvilin, a day and more often at one and the same hour.
It is necessary to start in a simple way, step by step, increasing the vanity to take that hour.
Charging money for slimming the abdomen and sides is carried out until the end. Before training after awakening, it is recommended to drink a bottle of water.
Schodenna rank gymnastics for slenderness peredbachae pochergové vykonannya in the rights of different groups of people.
If you want to exercise not only for the tone of the mind, but also for weight loss, then you should add up and develop a special complex of rights, which is not less than 30 quills, so that the fat reserves can be recovered less after 20 quills.
Not a second to work more pauses to reinforce the rights - the whilini is enough for an intensive pace.
Badyora music and special equipment (skipping rope, fitball, hoop, ball, dumbbells)
For a year, that 2 years after it is not recommended to take it, to throw off the vag.
It is necessary to carry out a small warm-up for the stretching of the muscles, and finish the training correctly with the right to stretch.
It is necessary to expand the complex to the right, which suits you.

Effective exercise for weight loss in home minds in such a complex will bring maximum greed.

Take a heart warm-up, directed at the rose of your m'yaziv. They wound up that circle around the neck, wrapping the pelvis, wound the coat to the left and right, swinging their legs and arms, haircuts. Like a warm-up in the middle of a walk, for example, near the park or on the big road.
Pratsiyuyte over m'yazami hands. For whom it is possible to increase the weight, or vice versa, the simplest right with dumbbells. Bend your hands in your elbows, lift them uphill perpendicularly to the toe, make sprats of repetitions.
Proprate m'yazi nig. The simplest is to sit down, but it is necessary to work correctly. Kolіna owe buti on one equal footing. Do not hurry up for the hour of sitting, for the hour of the proper vikonannya, have the right to do well, m'yazi stegon that sit.

And at the same time, we can sort out the right for different groups of m'yaziv, yakі can enter up to your complex of rank exercises for weight loss.

For stomach ulcers

Sob the tummy is thin and springy, for an hour of physical exercises, use the belly rub:

Sweep the ball on the spot at least 1 hvilin, with which the knees are raised high, hands on the stegon, try the distance of the arms with the knees.
Standing straight, throw one leg forward, then you need to sit and turn to the outward position. Repeat the same with the other leg. Not less than 20 times.
Sit on your feet, five at a time, lie on your back. Put your hands behind your head and lift as much as possible, yakbi you rocked the press. Hit less than 10-15 repetitions. No hurry!
Lie on your back and lift your straight legs under a 90 degree angle, then lower them and repeat again. Collect 3 times 15 times. It is also miraculously predicting a fresh kind of twisting.

For m'yazіv hands, shiї, back

Stand up on the wall, leaning on the krizh and shoulder blades, raise your hands uphill and spread them out to the side. Vikhidne camp those same. One hand should be brought in properly and lowered down, and the other should be killed at the same time and raised uphill. The position is the same. Hands down. Loosely lift your offending hands at the same time at the same time, without straining your back.

Sit on a chair with your back straight. Lower your head down, tensing the shii, and trim for about 20 seconds. Put your hands on the table, bending them at the elbows. Lower the boarder on the bottom. Press down lightly, leaning on your hands. Hold in this position for 5 seconds, relax and repeat again. Wrap your head back to the left, then to the right.

Lie down on the bed, bend your legs, trim your hands under the roof. Pull your head up to your chest, having spent so little time. Relax.

For nіg ta stegon

It is impossible to show the charge without vipadivs, as if it were good to test the mustache of the nig. Walk back and forth 3-4 times, 15-20 times per skin leg.

Sitting down is to allow the legs to be strengthened with strings and pulled up.
It is simple, but effective in the right "bicycle" burns taxes, lifts the stomach.
Mahi forward, backward and kill. To strengthen the effect, you can work sitting down before the swing.
Shoot uphill, killer, on one and both legs.
Shoot on jump ropes.
Big.

Lie on your back and bend your upper leg in a knee-deep, putting it in front of you. Raise your lower leg to the top and put it on the table. The line of the corps is guilty of being straight, follow the cym. Whack 2-3 repeat with the skin leg 8-10 times.

Lie down on the left side and put your head under your head, lift your straightened leg straight uphill - 8-10 repetitions for the skin leg.

Outside camp - you lie on your back. Raise your legs to the top, slightly buckling in your knees. Point the scarves at you. Move one leg on the back of the head, kill it, do not hurry, then turn around at the post position. Repeat the same with the other leg. Whack 15-20 repetitions.

For sides and press

Vikonati right for a beautiful belly will help you. Come on, let's get started. Stand on your knee and roll the ball right-handed in front of you. Put your left leg forward, bending your leg in the knee loom. Put your right hand on the ball, and put the lion behind your head. Otzhe, heal the body of the troch forward and build it on the left side. Stegna is guilty of becoming unruly. Repeat the ruhi with the other leg. 10-15 repetitions.

Propratsyuvati kosi m'yazi belly vіdmіnno dopomozhe taka right. Sit on the ball, back straight, legs apart. Roll the fitball with the seats in different sides, but keep an eye on the unruly body.

Lie down on the bed, bending your legs in a knee, put the beast on the ball. Roll a fitball at different directions. If you want to get over something easy, then try this more complicated option - squeeze the ball between the knees, lift it under the straight kutom of the leg, and then lower it along the curves to the right and to the left.

Dihal gymnastics

In order for the charging to be as effective as possible and to absorb the change in body volume, you should learn how to breathe correctly.

Basic axis right for beginners:

Breathe in as deeply as possible, breathe up to 4, hold your breath and look calmly without a kvapom.
Breathe deeply, at once drawing in life, and see properly through the stubble of your mouth. At the next hour, strain and relax the stomach muck. Repeat 8-10 times.
Lie on your back, bending your knees. Lay the lion on the chest, and the right on the life. Breathe in and breathe out, robyachi, a slight squeeze of both hands. Breathe in, straighten the chest, draw in the life and press on the shoulder. Vidihayuchi, inflate your life and gently press on your chest with your hand.
Sit on the table, your back is straight, your legs are pressed to the floor. Breathe with your stomach, straining and relaxing the press 8-40 times.

Charging for weight loss will allow you not only to gain a few centimeters in problematic areas, but also to fill up with energy and a good mood for the whole day. You can see the badness that surge of strength, and the problems from the swamps will come with your back. Vikonite right regularly, be a beautiful string!