Exercises to thin the abdomen and sides - 34 exercises to remove the abdomen - Choco Lite
Exercises to thin the abdomen and sides
Special exercises will help you to get a beautiful belly without leaving home. However, the result will be achieved only if the exercises are performed regularly and proper nutrition is added to it. The following is a description of how each exercise will be conducted individually.
You should lie on your back and bend your knees and put your feet on the ground.
Inhale, then exhale and tear off the upper part of the body.
Lower back down while breathing.
In the photo: proper folding technique.
In the photo: bending sport for the press
Reverse creaks
Lie on your back with your legs bent, as in the first exercise.
Arms along the body.
The legs should be raised so that the hips are at an angle of 90 degrees to the floor.
Raise your waist by bringing your knees close to your chest.
During respiration, the legs remain on the ground and are torn off the surface on exhalation.
In the picture: inverted crackles on a sloping bench.
In the photo: reflections in the press.
Exercise is like a bend, but the shoulders are involved.
Lie on the floor, legs bent, do not touch the ground.
Lift the upper body as the right shoulder turns to the left. The left side of the body touches the ground.
Repeat 10-12 in one direction and the other.
In the photo: bent crunches in the press.
Bending with raised legs
Lie on your back, legs stretched and crossed.
Do exercises similar to the "twist" exercise.
While breathing, lower your body and cross your legs, while breathing - lift.
10-15 repetitions in three sets.
In the photo: crunches with raised legs in the press.
Side crushes
Same as the curved curves, but lift the right leg with the left shoulder movement and the right shoulder with the left shoulder movement, respectively.
In the photo: lateral crunchy exercises in the press.
Wrap the "bike"
The exercise is performed with your hands behind your head while lying on your back.
Lift your legs bent at the knees.
Pull one knee to your chest while trying to reach the opposite elbow.
At the same time, stretch the other leg while pulling the chest and trying to reach the opposite elbow.
10-12 repetitions in two sets.
In the photo: bending the bike to the press.
In addition to the abdominal muscles, exercise develops in the back muscles and thighs.
Stand in a wooden position, leaning on your knees and elbows.
The neck is at the spine.
Lift your knees by transferring the load to your toes.
Try to hold for half a minute. Breathing is normal without delay.
Make a board on each side.
In the photo: a board with a curve of the body.
Weight - 90 degrees with the floor, legs and arms.
Place the other foot on the support leg, lifting the hips.
Hold for half a minute.
In the photo: a board with the rotation of the hand.
Rotating lungs
If the press has not been trained before, it is advisable to start with the lungs.
Step forward with your legs bent. Feel how the back of the thigh stretches. The arms are raised parallel to the floor.
Bend down and take a wide step with the same foot. The other foot rests on the toe. The back is straight.
15 repetitions on each leg.
In the photo: lunges in turns.
The exercise is performed on the legs, legs together, arms straight, bent over the head.
Feeling the tension on the opposite side, turn the torso to the side until it stops. Hold for 15 seconds.
Bend to the other side.
When 15 seconds. will be given easily, increase the time.
In the photo: the body is wrapped with dumbbells.
Exercise helps to strengthen the abdominal muscles, is performed while focusing on breathing.
Get up on all fours.
Breathe with a relaxed stomach.
Breathe in and out on your stomach. Hold for 15 to 30 seconds.
15 repetitions 2-3 times.
In the photo: Vacuum for the press from Arnold Schwarzenegger.
Raise your legs in the chair
Sit in a chair, your back is straight, your shoulders are straight, and your arms are on the support side.
Breathe in, bring your knees almost to your chest. Hold for 5-10 seconds, keep your back straight.
In the photo: raise your legs in a chair.
Those who have recently started to get in shape should complete the set of exercises with a walk. It is enough to walk at least half an hour a day to start the changes in the whole body. This strengthens the heart muscle.
Once you have mastered the brisk walk, you can gradually move on to running. Then calories will be burned better and physical health will improve.
Running at a different pace once or twice a week will help increase your positive results and diversify your workouts.
One of the most successful ways to burn calories is cardio training. Helps clear belly fatTo get a quick result, you need to perform the whole complex for half an hour every day. This will help reduce stress and restore health.
Helps keep body in good shapeIt is stronger than heart training. It is worth starting to swim 1-2 times a week. The load should be gradually increased.
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