Why do you want to ride the ball and do it?

According to statistics, the number of people who overweightIt's increasing every year. There is a theory that this is due to the fact that in the era of digital technology and the continuous flow of information, it is difficult to separate the worthwhile methods of solving a problem from the unsuccessful ones.





In order not to receive false information and not to be disappointed, you need to listen only to those sources that you trust 100%.

Today's edition. "Site" wants to tell you, how to lose weight using exercises developed by Sergei Mikhailovich Bubnovsky. Especially great is what you can do without problems. Bubnovsky exercises at home.

Complex of exercises for weight loss

1. Sit on the edge of a chair, holding your back straight, and tilt your body forward. Take a round stick by the ends with both hands and massage your stomach with it, rolling from below up for 2-5 minutes.
   
   
   
   This massage refers to a hard kneading. During its implementation, fatty rollers on the stomach are felt, and their kneading can be painful. However, there is no danger from such a massage.
   
   
2. Lie on your back and bend your legs in your knees, putting them on a chair or sofa. Press your hands to your ears and turn your elbows to the sides. Then start bending the torso on the exhale, trying to touch the knees with your elbows and tear the shoulder blades off the floor. Repeat the exercise 20 to 50 times.
   
   
   
   Try also to linger for a short time with complete bending and at the same time draw in the stomach. The effect of the exercise will double.
   
   
3. Put the ball on the floor and lie on it with your stomach. Then proceed to roll the ball clockwise. All you need to do is 10 full circles.
   
   
   
   Such a massage should be done on an empty stomach, having previously drunk at least a glass of water.
   
   
4. Lie down on the floor, straighten your arms and grab hold of a fixed support. Then start lifting your legs, trying to touch the feet of the support you are holding on to. Try not to touch the floor with your heels when you lower your legs. Perform the exercise 10-20 times. In the muscles of the abdomen should appear a feeling of light burning. It is time to finish this exercise and move on to the next one.
   
   
   
   
5. Lie on your back, bend your legs and spread your arms out. Lower your legs, holding them together, right and left in turn until your knees touch the floor. Make movements slowly and try not to take your palms and shoulder blades off the floor. Repeat 10 to 20 times in each direction.
   
   
   
   And let you not be afraid of a possible crack in the lumbar region when performing the first 3-4 movements. It's normal.
   
   
6. Lie on your back and stretch your arms over your head. Bending the torso on the exhale, trying to touch straight legs with straight hands. Do up to 20 repetitions.
   
   
   
   
7. Lying on the floor, grab with outstretched arms for a fixed support and at the same time reach for the stomach with the thighs, and with the torso to the upper point of support. Perform the exercise at least 20 times.
   
   
   
   
8. Standing on your knees, put your hands in the handles of the roller. Extend your torso until you touch the floor. Keep your hands straight. Then perform a complete reverse bending before returning to the original position. The number of repetitions is from 10 to 20 times. Try not to repeat a common mistake: do not bend the lumbar spine when returning to the original position. To make it easier, start with an incomplete extension of the body.
   
   
   
   
9. Lie down, hold your hands to your ears. Alternately touch your knees cross-knee. In this case, the knee of the bent leg should be pressed as close as possible to the abdomen, and the second leg should be straightened simultaneously along the floor without touching it. Perform 10-20 repetitions in each direction.
   
   
   
   

Despite its usefulness and effectiveness, some exercises have a number of contraindications that should be paid attention to first.

Exercise No. 3, 4, 5, 6, 8 can not be performed with hemorrhoids and omission of internal organs, as well as in the acute stage of pyelonephritis. Contraindications for these exercises also include liver disease in the acute stage (hepatitis, cirrhosis), conditions after appendectomy, cholecystectomy (the first 6 months), urolithiasis and gallstones.

It is better not to do these exercises with acute pain in the lumbar spine, uterine prolapse, and it is absolutely forbidden to do them in the presence of a hernia of the white abdomen, umbilical or inguinal hernia.

During the period of active weight loss, in addition to training and massage, try to also eat a balanced diet and replace all drinks with water to quickly achieve the desired result.





Some argue that this is the best set of exercises for weight loss in the last few years. What do you think? Write in the comments, which exercise was given to you most easily and which required the greatest effort.

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