Exercises for the sides

Every woman dreams of a slim waist, but the hated fat on the sides can sometimes prevent the achievement of the goal. If you regularly perform exercises for the parties, this problem 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 exercise for the parties as possible in the home and in the audience, but it is important to observe 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 an important condition – it is desirable to produce a workout 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 parties become a mandatory component 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 it would be faster to remove fat.
• No matter what you may perform exercises for the parties, 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.
• It is not necessary to work to the limit of their capabilities. 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 the manipulation 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.

You need to carry out another important rule that do not directly involve training, but has a bearing on the effectiveness of weight loss, struggle with fat in problem areas. Adjust your diet. It is recommended to eat small meals 5-6 times/day. To apply, you need only healthy foods, and the diet should be balanced.

The most important rule of successful classroom – their regularity.

Effective exercises for weight loss parties

During class you can use a variety of sporting fixtures to increase the load. In this case, you will be able to achieve not only 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 operate only with side muscles or include this unit in the lesson, start in any case with the unit warm up.

Warm-up

Its duration is about 7-10 minutes.

In the warm-up block may include the following simple execution of movement:

1. Standing straight, doing the head tilts forward, then back 20 times.
2. Reach up, standing on tiptoes and pulling his hands up. Then again, starting position – standing straight. Repeat the exercise 20 times.
3. With your feet shoulder-width apart and hands on waist, tilts torso left and right in each direction for 15 times.
4. 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 do 10.
5. Draw a straight hands in circles, moving them the first 10 times clockwise, and then many times against her.
6. Sitting position with your back straight. Each squat pulling in front of a straight arm.

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:

1. 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 equal to 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.
2. 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 a back, right hand with a dumbbell. Next, execute a similar turn to the left. Turns should do 25-30 of these turns in each direction.

Fitball another effective aide in removing all the excess from problem areas.

1. 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.
2. When performing this exercise involved not only the questions of the sections, but also the abdominal muscles, back and legs. Lie on the floor and the exercise ball tightly with feet take. Lifts foot, 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 you can gradually increase the number of reps to 15-20 times.
3. Tilts using the ball. Kneel down, take the exercise ball, raise it over your head. The back should be smooth, as well as hands. Performed tilts right and left, trying as far as possible gets 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 side need to do 15-20 of the slopes.

Extremely effective for weight loss in women sides of exercises-planks, racks.

1. 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, approximately 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, his right leg right hand. The left hand is given up. Performing these movements, you should try to not rounded side, 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.
2. Strap. Lie on your side smoothly, leaning on the elbow of the right hand. Lift 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 approaches and fixation time.

Remove fat from the sides are excellent for a variety of twisting, which can also be done at home to lose weight.

1. Lie on his side, his hands winding up over the head. At the same time attach the torso and legs up, doing the twist. Try to keep the body under torsion remained in the same plane. Do 15-20 of such movements in one direction and then the same in another. You can perform these techniques in several approaches.
2. Lying on your back, bend your knees to a right angle, the hands start behind the head. Raise the body will be drawn while the left elbow to right knee, then Vice versa. All you need to do 15-20 of such movements.
3. Lie flat 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 very effective exercises with the hula-Hoop around the "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 slim body, 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.