Exercises with weighting agents for the legs, hands, buttocks. How to burn fat on the stomach and sides

Everyone knows that balanced nutrition is the key to losing weight. But it will give good results, if only at the same time perform exercises with weighting. For everyone who wants to lose weight, an individual body adjustment program is required. Therefore, you need to focus on correcting the most problem areas. The article presents methods of losing weight for 10 areas of the body. Choose several exercises or do everything.

Training with dumbbells is very effective, because the extra load forces the individual muscles to work more intensively, which need correction. Weighting agents also increase stamina, accuracy and clarity of action. And all this makes the process of losing weight faster and more efficient.

We choose weighting agents

Before burning fat on the abdomen and sides, buttocks, arms and legs, it is necessary to determine how heavy the dumbbells should be. Most coaches believe that you need to choose a weight that you can easily hold on your outstretched hand. For example, for many women this figure is 5 kilograms.

As the body's fitness is improved, it is necessary to increase the load. You can increase the weight of the weighting agent (approximately per kilogram every 2 months) or increase the number of approaches in the exercise. For training at home, you can use dumbbells, weights or ordinary bottles filled with water, sand or grains. In specialized stores you can find weighting agents with adjustable weight, but, as a rule, they are expensive. No worse than bottles, which are easily replaced by more voluminous ones.

How to understand that it's time to increase weight? Watch your health during the exercise with weighting. If you easily do it and do not get tired in the first approach, then safely take dumbbells more heavily.

Rules for doing exercises

That the program of growing thin has worked, experts advise to adhere to several useful recommendations.

1. During the training period, do not forget to observe proper nutrition. In the diet must be present proteins, healthy fats and carbohydrates. Only so the calories will be completely burned, and the weight will come back to normal.

2. Train, if not every day, then at least 3 times a week for half an hour.

3. During exercise with weighting agents, watch for breathing. Only an intense load will burn fat in the cells. The palpitations and the number of breaths and exhalations should be increased.

4. Do not try to lose weight sharply - it's very harmful. Do not be exhausted, intensive and regular classes will be enough.

5. Control your weight several times a week.

6. Be sure to alternate exercises on different muscles to avoid excessive strain on the spine.

7. Try to train not in the evening, but in the morning or in the morning. This is the most useful time for losing weight.

These simple recommendations will help in how to burn fat on the stomach and sides, thighs, legs and hands.

Warm up

Before you start training with weighting, do a warm-up. This will help tune the body to an active load. Start with a slight stretching of the body. Stand up straight, put the hands together and pull them out in front of you. Knees should be slightly bent. Pull your arms forward and round the back. Hold in this position for 10 seconds. After that, stretch upwards, stretching the spine. Put your hands behind your back and take them back. You can repeat it several times. Now you are ready to perform exercises with weighting for weight loss.

Remember! If you want to correct your hands, torso or shoulders - take dumbbells in the brush. If you need to fix the abdomen, thighs or buttocks - weight your legs. Let's proceed to exercises for different "problem zones".

Shoulders, back, abdomen

Put your feet on the width of your shoulders, and stand up straight. Body slightly project forward, bending the lower back. Do not slouch, turn the shoulder blades. For stability, you can rest on the floor with your feet and slightly bend your knees. Hands with dumbbells should be lowered down, and elbows slightly bent. At the same time, lift them to the sides, while the wrists should look upward. Do not machine by hand, just pull. The muscles of the back and shoulders should feel tension. Do 3 such approaches 10-15 times.

Biceps, buttocks and legs

This is a good exercise with weighting for the hands and lower limbs. In the hands take the dumbbell, and spread your legs widely. Elbows bend and press to the waist. The movements must be intense. Do the attacks with the right or left foot, alternately bending the knees. After several approaches, connect your hands 7 times. Performing attacks, unbend elbows and bend, pulling the weighting agent to the chest. Make sure one leg is straight when the other is facing forward. Carry the weight through the gluteal muscles, so you do not overstress the back. Also, always keep your elbows at the waist. Again make several approaches.

Triceps, abdomen

Leave the legs on the width of the pelvis, bending them slightly at the knees. Keep your back straight and tilt the body forward slightly, connecting the blades. When doing this exercise with weighting, the vertex should look up, and the stomach needs to be tightened. In the hands take dumbbells, alternately bend and unbend them back, without changing the position of the elbows. Follow the technique of execution. Strain the muscles of the waist and the press. Work with the elbow joint, not the shoulder joint. In this case the hands should not hang out. Repeat the workout 10 times.

Lateral muscles

Legs spread a little, take a dumbbell in the brush. Do the slopes to the sides while sliding on the sides with your hands. Complete 7 approaches.

The following exercises with weighting for the legs, as well as for the lateral muscles, are also very good. Take the dumbbells and sit on the gym ball. Move it in different directions, helping yourself with your legs and not moving the body. To increase the effect of the shoulders, push forward. It is also useful to twist the gymnastic hoop. You can buy with massage rollers or dispense with conventional plastic, gradually making it heavier. The main thing in such training is regularity and repetition.

Shoulders, chest, lower abdomen, buttocks

Lay down on the mat with your back, legs and close up. Bend your hands slightly with dumbbells and lift them in front of you over the chest. They are bred in the sides, so that the wrists touch the floor. Return to the starting position. Do not tear off the buttocks from the floor and do not bend the lower back. Carry out movements smoothly, without jerks. Do 3 sets of this exercise with weighting for the buttocks, abdomen, chest and shoulders 10 times.

Lower abdomen, inner thigh

Sit on the mat, bend your legs, and put your feet on the floor. Between the knees, tighten the weighting agent. Hand the hands behind the buttocks and slightly bend. When doing the exercise, lean on your elbows. Try to squeeze the dumbbell with your knees, then relax the hips. Do this movement 40 times for 2 approaches.

Lower abdomen, buttocks, hip in front

Push against the wall with your buttocks and shoulder blades, turn your shoulders. Keep the feet on the width of the shoulders, you can push them forward for stability. Slightly bend your knees, and hands with dumbbells rest in the hips in front. Alternately, try to lift straight legs so that they are parallel to the floor. At the same time, pull the sock over. Do not make sharp flops and jerks when doing this exercise with weighting. For the legs and their joints it is very traumatic. Do 3 repetitions for 10 times.

Lower abdomen, buttocks

Lie on your back, straight legs lift up. Ankles clamp an easy weighting agent or a plastic bottle (empty). Along the body, put your hands, rest on the floor with your hands. Up your legs with the efforts of the abdomen and buttocks. In most cases, this can not be done. It is more important to feel the "lifting" tension in the abdomen and buttocks. Do 2 approaches 10 times.

Buttocks, thigh behind

Next, we will perform exercises with weighting agents for the buttocks and the back of the thigh. For this, stand on all fours, placing emphasis on the elbows (or palms). From the inside of the knee, tighten the dumbbell. Raise this same bent leg up, then lower it. Thus the knee should appear above a trunk. Repeat 12-15 times. Now make it the other leg. Do one more approach. Watch your lower back, it should not sag.

Buttocks, lateral part of thigh

Stand next to the wall and lean on it with your palm. With the other hand, hold the weight on the thigh in front. The opposite leg should be raised about 45 degrees from the floor. When doing an exercise for the hips with weights, pull the heel upwards, and lower the toe and knee down. If there are any difficulties, lower the amplitude of the lift. Do 3 sets without flops and jerks 12 times per foot.

Do the exercises with dumbbells correctly and get an amazing result in a few months!