The thighs, waist and abdominal layer stored in the layer of fat is the most common problem of women and men's metabolic disorders and an excess weight.To start a fight with additional adhesive tissue on the abdomen and sides, first of all you have to start eating correctly and perform a complex performance of fat -exercise that promotes "driving" of additional pounds.
It is immediately important to understand that the body does not know how to lose weight in a certain part of the body.Typically, the excess fat goes from top to bottom: first the face loses weight, then the chest, after which the arms, abdomen, waist, hips, buttocks and calves are brilliantly out.This is why, to lose extra weight, you have to practice to load the whole body, and download the press to lose weight, how the sides have to be tilt endless - a specific mistake of losing weight: It is possible to bring the muscles into the tone, which will be the old layer of fat, it will be in the same place.Therefore, it is necessary to remove deposits on the sides and abdomen with complex practice for weight loss.
To lose weight in the waist, sides and abdominal areas, you need to train three to four times a week.For quick weight loss, the coach is advised to adjust classes for gradual increase in the complexity of regular training.Therefore the body will not be used for the same load, which means that it will not be favorable to conditions and will prevent the process of losing weight.
Exercise for sides and stomach in homes
An essential element of any training is a warm -up, it should start any complex of exercise for weight loss for both men and women.It is warm -up that heats the joints and prepares muscles for loads from potential injuries when exercising.Then you can start exercise to study the amount of sides and abdomen.Most often they include a standard set of movements, which will only require a rug and their own weight.You can also buy a large gymnastics ball that will help in the press and sides with the preservation of balance.They are excellent here:
- Twisting,
- The plank on the elbow and palms,
- To tighten the legs,
- Twin children.
Many types of combinations of these simple exercises to burn fat will be even more effective.It is necessary to repeat the exercises to lose weight and sides without fanaticism and excessive overload, we consider consciously, work every muscle.About 12–15 repetitions of a practice on 2-3 approaches are suitable for weight loss for women, and 18-20 times 3 approaches are ideal for losing weight men.These figures vary depending on the initial level of weight loss and preparation of other individual indicators.
Effective practice for women
Effective exercises for women at home lose weight and sides are a set of simple movements that can do without special training, equipment and cash costs.You can demonstrate this training program to lose weight and sides thrice a week, and if desired and more often.The main thing is to dedicate enough time to relax the muscles.
- Rolling
Lying on the back, we bend our feet on the knees, resting our feet on the floor, beating our hands behind the head, spreading the elbow to the sides.We pull our elbow to the knees, causing stress to the press and back muscles.We do not stress the neck and head and do not pull our hands.The gaze is directed on the roof.Do not forget about deep breathing and constant muscle stress when exercising weight loss.
- Turning the whole body
Spread to the entire height, we put our hands behind the head.Gradually we grind the lower and upper parts of the body, while adding shoulders and knees to weight.We return to the initial position on the floor, repeating exercise for sides and abdominal weight loss.
- Start on straight hands
A straight body should be placed on four organs as long as possible.The pelvis cannot be very high or raised: the head, back, buttocks and caviar should be made a straight line.The longer you stay in this situation, the faster fat is burnt.The bar must be increased every time in the bar for rapid weight loss.
- Raise
Returning to the rug in the event of lying, fix your hands under the buttocks, and without a hurry to increase the legs directly 90 degrees.The more often we repeat, the first result of weight loss will appear.
- Lift
We lie down on the edge so that the feet are pressed on the floor and the body is in the same line.We lean on the elbow, put the other hand in front of us.Extend the leg by 90 degrees.Exercise for weight loss should be done without haste, feel the work of the stomach, waist, buttocks, and do not forget to breathe deeply.After 15 lifts, we lie on the other side and repeat exercise on the other part of the body.
- Bridge on the feet at the right angle
Effective exercise to combat a layer of fat from a lie.We bend our knees at a right angle, we easily relax your shoulders and legs on the floor, lie with our hands body.Raise the hips and back so that the lines under the slope from the knees to the chest are a straight line.We leave the abdominal muscles and as much as possible, form 10 breathing cycles, gently reduce our back, and repeat exercise 3-4 times for rapid weight loss.
- Scissors
We reduce the folded knees in the sides at the back.We are not in a hurry, the breath is cool, in the maximum number.
- Drawing hands at the footsteps
Effective exercise to burn fat, hardening the oblique muscles of the stomach and studying a thin waist.Lying on the back, we relax on the floor, the knees are folded.Hands with the body lie on the floor.Alternatively we bend the body on one side of the body, deepen our right hand as much as possible to the right foot, then straighten, and spread our left hand to the left toes.Waist, back and weapons are working.You cannot stress your neck.We breathe deeply, carefully move forward and feel how the stomach and dorsal muscles work during exercise - a certain sign of weight loss.
A set of exercises for men
Men need to be selected with an eye for the work of all muscle groups to lose weight sides and abdomen.The more muscle tension, the faster the body's energy is spent and fat reserves are burnt, including the stomach and sides.Men, like women, should not wait for results without proper nutrition and leave bad habits.Extensive functions - It is necessary to remove fat from the sides and abdomen with training and power mode.
Repeat exercise for weight loss for a man, requiring 20–25 times at average speed, approach can be 3–4 depending on physical preparation.It is better to engage in quick results every other day, and combine these training with running with cycling, obstacles and other types of cardio loads.
What is exercise to choose a man to get rid of a round stomach?
- With a straight, twisted knees
We spread our elbow to a folded knees on weight in a state of a lie;
- Rolling on a tilt surface
The interested bench is completely straightened when exhaling the body, we pull the elbow up;
- Push from the floor with a high lifting
We widely place our hands on the floor, lifting the straight legs on a chair or bed.We make benches under the slope, the body straight and assembles, it is extremely important for rapid weight loss;
- Dumbling of dumbbells standing in inclination
After spreading the legs, we bend at a similar angle than the shoulders.Hands with dumbbells increase a narrow grip from hips to chest, the elbow is pressed on the waist.We do not hurry and carefully bend the elbow so that do not pull the muscles of the hands.In this case, exercise for weight loss We stress the stomach and buttocks, do not forget about breathing techniques;
- Press ahead of lungs with benches
We take equally steep starting position, we hold the dumbbell in the hands in the hands in the hands, move one leg forward at the level of the hips, bend the leg at a right angle, pressing the dumbbell directly to the level of the eye.We return to the initial position, repeat the exercise for weight loss 15-20 times on each leg;
- Pull the feet at the right angle
We relax on the horizontal bar, lift the body up, bend in the rise of the lower body at a right angle, work due to the abdominal muscles;
- Planck on palms with a knee pulling
We make a standard bar directly on the hands and alternately draw each knee on the chest on weight.This load is perfect for weight loss;
- Planck with dumbbell
The standard straight hand exercise is complicated by dumbbells in the hands, on which the palms are relaxed.Without bending your back and legs, we rest at three points and optionally start each elbow behind the belt with stress in the hands and press.If you do it slowly and confidently, the exercise is extremely effective for weight loss in the stomach and sides.
Best practice for beginners
How to reduce weight in sides and abdominal area in a week?This question is especially relevant in summer, when the rest of the people in the sea are compulsorily coming, and the side and abdomen are compulsorily growing.For a blitz-round with fat deposits on the abdomen and sides, it is better to choose a balanced monodot and a special complex of physical exercise that will help reduce weight quickly.Immediately make a reservation that we can talk about weight loss for several kilograms in a short time, it is strictly prohibited for months in this mode.
Physical activity should not be limited to pumping the press and buttocks, it is better to work on a large scale in such a short time.For example, it is better to dedicate a small 50-minute training to all muscles groups to disperse the heart to burn the heart to the rapid burning of fat on the abdomen and sides after the next time.The main rule of losing weight: not two hours before and after training.
Best practice for beginners to dump excess from sides, waist, abdomen:
- Turn on a gymnastics ball or carpet
The classic twisting is described above, but the practice can be modified for rapid weight loss, if there is a fitball in the hand.We lie with your back on the ball, the feet are bent on the right angle, we relax on the floor - this is our only support in this practice.Hands with a thin elbow we put the back of the head and draw them, hold balance and feel the work of the abdominal muscles;
- Exercise "table"
We become a "table" directly in weapons and legs.We do not raise our heads over the body.From the knees to the shoulders, the body should be in the same line.Then alternate the rise of each leg above the body;
- Full jump
We go straight to the hands, first lift one leg, then climb directly on the legs, rise up straight, jump with our hands, bend again, straighten a leg, form it.We repeat this effective practice and sides 10 times to lose weight for each leg;
- Presses the lungs with a bench
Standing smoothly, extend our hands to the level of temples with dumbbells, elbow compressed.We take a langar forward and click on the dumbbell on the hands above your head.We stand in the initial position, bend our hands on the elbow, and take a lime in the other leg, raising the dumbbell.For the weight loss and study of the abdominal muscles, we try to exercise without haste;
- Side bar with free hands up
We lie down on the side, the upper leg is pressed to the accessory, we get into the side bar with a straight elbow and a leg emphasizing.We raise the free hand completely, the bar holds the oblique abdominal muscles and pulls the waist so that it does not bow down.We breathe equally and hold for 20 seconds, then change the side and stress the bar to the other side of the torso for weight loss as sides;
- Planck with sides of the legs
We are formed in a regular bar, which is based on a folded angle at the angle on the elbow.We alternately lift each leg up, take it away from us, and again become in the bar.All the most important muscles work to pull the abdomen and hips.
How to remove fat after childbirth
How to remove fat from the stomach and sides after childbirth?First of all, young mothers should monitor health and mood - proper nutrition, strong sleep and power of soul - these are first helpful in the early weight loss after the child's birth.But young mothers will not eliminate round sides and abdomen, here you need effective exercise for girls after weight loss and tonic muscles after childbirth.
It is believed that you can start playing playing with a doctor's approval after about a month after a month after a month after natural birth, if Mummy led a fairly active lifestyle before giving birth.One and a half months after the birth of the child, it will be possible to start cleaning the stomach and sides with less mobile women in labor.After facing the Caesarean section, you will have to wait until the first practice to lose weight for about 2.5 months after surgery.
In the first phase, "vacuum" should be done on a solid surface, preferably in the morning, empty stomach, even for glass water.To make the "vacuum" right, you need to turn your knees and spread your arms to the sides.Then you need to take a deep breath and the entire air accumulated in the abdominal cavity needs to exhale, which puts all the abdominal muscles under stress during breathing custody.When a deep breath, the chest should be opened, and the abdomen, as it was, was drawn under it.Do not rush, pay attention to each stomach muscles when you exhale.Repeat exercise 10-15 times.Dark and long -term movements, the sooner the young mother will be able to lose weight.
From the more active set of weight loss practice after delivery, similar movements should be distinguished that all women are suitable for reducing the amount of fat on the stomach and sides:
- Turning on the floor;
- Lift of lying hips;
- Lying straight on the back, raising legs;
- Laying straight legs lying on the sides;
- Types of all types of planks;
- Squat against the wall.
Do not forget about breathing techniques, when exhaling you need to stress the stomach, hips, back muscles, and the results of losing weight will definitely feel yourself.