In an attempt to get the right weight and seductive figure, many women only rely on cosmetic processes and diet.But here it is very important to approach this issue widely and continuously perform many exercises for continuous weight loss, especially for problems - stomach and sides, because they deserve special attention and more intensive study.
Exercise for weight loss of stomach and sides: The main causes of fat deposition on the sides and abdomen
The female body is arranged in such a way that all the time is preparing to complete its main task - the birth of a child.And this is due to its concept and feeding.This is the main cause of regular statement of subcutaneous fat in these areas.
According to the laws of nature, by creating a layer of fat on the sides and in the abdomen, a woman's body protects the ureter, kidneys and other internal organs from potential infections and hypothermia.In addition, the body tries to provide the necessary complete nutrition to the future child, providing normal development in the first months of life.These factors are largely due to the fact that it is so difficult to get rid of small fat deposits in these areas, especially in the lower abdomen.
Apart from these factors, there are many others that should be taken into consideration:
- sedentary lifestyle;
- Improper diet;
- Violation of metabolism and metabolism of substances;
- Hormonal failure.
Basic exercise to lose weight at home and sides
There are many established wrong conservatism associated with weight loss in the stomach and sides.One of the most common is that with the daily pumping of the press, a thin waist and a relief stomach with "cubes" are provided to them and for this they do such exercises as "mills".This is a wrong opinion, because the quantity of noticeable reduction can only be obtained by compliance with a certain diet, but physical activity has a favorable effect on the internal organs, improves the normal state of the body, increasing its tone provides strengthening and relieving muscles.
A complex of effective practice for the stomach and sides
To achieve the "aspen" of the waist, it is not necessary to eliminate yourself with several hours of training in fitness clubs and gyms to improve your well and maintain yourself in good physical shape.All this can be done at home, here is an estimated complex of gymnastics exercises:
- Exercise "Planck".Strengthens the abdominal muscles, back, lower back and buttocks, and if you complicate it slightly, the legs.Technology - Accept I.P.Emphasis (posture for push -ups), in this situation as long as possible (0.5 minutes - 3 minutes).You can complicate exercise by exercising a leg or moving (unfolding) in one and one other one and the body alternately (side bar).
- "Bike".The exercise lies on the back.Raise your legs up and bend in the knee (about one angle).Start the slow rotation of the legs, mimic the rotation of the paddle on a bicycle.When performing this exercise, however, like everyone, you should pay special attention to the proper breath: exhale the breath - the muscles of stress, breathe - relax.It is necessary to perform slow.The regular implementation of this exercise can be pumped quickly by the press muscles.
- "Roing".Rather, its copying.Performed C in a seating position on the floor.At the same time, the legs bending to the knees, and stretching with straight weapons, copying the process of crying with the ears.Recommended number of repetition 10–15 times.This exercise not only strengthens the muscles of the stomach, back, legs and buttocks, but also allows you to quickly remove fat layers on the waist.
- "Mill".IP- Keep the legs separate from the shoulder or slightly wide, raise your hands up.Try the fingers to the fingers, trying to get the fingers to the fingers (right hands of the lane toes, right leg with the right leg), tilting the legs in the legs.The exercise favorably affects the internal organs, strengthens the muscles of the press (diagonally abdominal muscles) and helps reduce the layer of fat in the waist and lower back.
- "Plough".It is lying on the floor.The legs are gradually lifted, not bending on the knees, and lowering tin, trying to touch the floor.In this situation, for 10–30 seconds, many deep breaths and breathing, compressing and expanding the diaphragm.This practice will provide an elastic and embossed abdomen, an elegant waist, with its regular implementation, and will also help to get rid of pain and trouble in the backbone and area.
- "Raising alternative legs on the edge."This is done on one side first, then on the other side, with a support on the elbow.Try to lift your leg as high as possible.It is appropriate to perform at a high speed 10–12 times.Not only the lateral muscles of the abdomen, but also the feet (outer and internal muscles of the thigh) also participate in the work.This is important, while doing this exercise, pay special attention to breathing.
- "Scissors".It is lying on the back, both legs are lifted, in turn the installation of the legs behind each other.The number of recurrence depends on the preparations and well.
It is recommended to do all exercises in a premises, which should be duped at 5–10 minutes on an average, which further increases the load.
Exercise for weight loss of stomach and sides: Tips from professionals for classes on simulators
When practicing in the gym, you can achieve the desired result rapidly, because after the use of specialized equipment and additional weight, they make the training more effective.But at the same time, you should know and keep in mind that strength training accelerates metabolism for several days after breaking of fat and training (usually 2 days).Experienced fitness trainers recommend using three most effective types of exercises (except above):
- Pacifying,Take the crossbar with both hands and easily increase your feet to the chest and slowly reduce them.At the same time, from the level of preparation, exercise can be done with both legs bending on the knees, and directly with people.
- "UPS of the body sitting on the bench, turning together",Standard exercise is performed in a seating position on a low bench, with fixing the feet of the feet, the hands in the back of the head.While lifting the body and bending it forward, you should try to achieve the knee knee (right elbow and vice versa of the left knee).
- Fitness ball exercise,They are considered very effective for strengthening the muscles of the press, losing weight and relieving the stomach.This is obtained due to the fact that in the process of setting a set of practice on fitness balls, the need to monitor the balance and plus monitor breathing is added to the simple load.
Finally, it remains to be added that it is necessary to have a complex of gymnastics exercise at least 3 times a week.The best time for this is 10 to 12 or 18 to 20 hours.