Effective exercises for the sides at home
Boca - one of the most troubled places in both women and men. In order to remove extra weight from this area have a lot of patience and a lot of effort. Let's start with the fact that only one diet of little help, since weak muscles do not create a beautiful shape. But without proper nutrition you will not get results. Even if you are going to do to exhaustion, and eat unwholesome and high-calorie food, you can be sure that the volume does not decrease at all. So if you are looking for an answer to the question of how to remove fat from the sides, you need to combine exercise with a healthy lifestyle.
Before we show a set of exercises, we will talk about this simple fact, as a warm up. Do not neglect this part of the exercise, and you will be able to perform much more. So, as a warm-up exercises choose slopes (enough for 7 times in each direction), turning the body, as well as the bending of the knees. All it will take no more than five minutes, and the benefits of this will be enough.
These exercises are for the sides can be called one of the best among all the complexes, as they allow you to tone the muscles in a relatively short period of time. In addition, the training conducted slowly and is suitable for people even in the presence of many diseases. Thus, the most affordable and simple exercises for the sides:
- Stand with your right hand on the waist, and his left hand lift over your head. Make downward slope of a maximum amplitude and hold in this position for a minute, then slowly come back. Repeat the exercise, changing hands.
- Lie on the floor and slide his hands behind his head. At the same time lift the body and legs, pausing at the maximum point stress for 40 seconds. Return to the starting position.
- As we lift the body and legs, but lying on its side. Hold at the top for 40 seconds, then it is possible to relax muscles.
Workout and obliques
Do not think that exercises involve complex laterally directed exclusively to this area of the body. We remind you that for a beautiful body shape you need to work through the entire abdomen, including the press, chest and back muscles. The only way you get rid of annoying fat on the sides. Here are some exercises:
- Lie on your back, bend your knees, and his hands behind his head rewound. Slowly raising the body, try to get the elbow knees. Repeat 20 times.
- Lie on your side, leaning on the arm and legs bent at the knees. Raise leg and the body, without stopping at the top voltage. Repeat 20 times.
- Climb up and grab a dumbbell. Do tilts forward, spreading his hands apart.
- does not change its original position, just raise your hands to the level parallel to the floor. Lean to the side, without lowering the dumbbells.
When the effective exercise
Of course, expected that the sides will provide exercises for the result after 1-2 sessions, it is not necessary. But systematic and diligent training will certainly help in achieving the goal. Do not forget about the power and beauty treatments. The diet should not be present sweets, flour, fried, smoked foods, as they crossed out all your efforts. As for skin care, then no harm will wrap with clay, honey and vinegar. But in any case, not wrapped into the film during the workout! The above effective exercises for the sides and so produce results, and additional insulation only harm you.