In order to gain the perfect and seductive weight, many women rely solely on cosmetic and dietary procedures.But here it is very important to approach this issue comprehensively and constantly do some exercises for weight loss, especially for problems -based zones - stomach and sides, as they deserve special attention and more careful research.
Exercise for abdominal weight loss and side: The main cause of fat deposition on the side and abdomen
The female body is organized in such a way that all the time ready to fulfill its main function - the birth of a child.And this is due to the concept and eating it.This is the main reason for subcutaneous fat deposition in this zone.
According to natural laws, creating a layer of fat on the side and in the stomach, a woman's body protects the ureter, kidneys and other internal organs from possible infections and hypothermia.In addition, the body also tries to provide the baby's future with full nutrition, thus providing normal development in the first months of life.These factors are largely due to why it is difficult to get rid of small fat deposits in these zones, especially in the lower abdomen.
In addition to these factors, there are also some others to consider:
- SEDENTARI LIFE;
- Incorrect diet;
- violations of metabolism and material metabolism;
- Hormone failure.
Basic training to lose weight and side at home
There are some incorrect stereotypes associated with weight loss in the stomach and sides.One of the most common is to pump daily newspapers, thin waist and abdominal discharge with "cubes" given to them and for this they do exercises like "factory".This is the wrong opinion, as significant reduction of volume can only be achieved by compliance with certain diets, but physical activity has a good effect on the internal organs, improves the general condition of the body, improves tone helps strengthen the muscles and attracts their help.
An effective training complex for the stomach and sides
To achieve the "aspen" of the waist, to improve your well -being and to maintain yourself in good physical form, it is not necessary to get rid of many hours of training at the fitness club and gym.All of this can be done at home, here is a gymnastics training complex:
- "Planck" training.Strengthen the abdominal, back, lower back and back muscles, and if you complicate it slightly, then the feet.Technique - Accept I.P.Emphasis (pose for push -ups), long -time in this position as long as possible (0.5 minutes -3 minutes).You can complicate exercise by raising one foot or moving (opening) the body in one and the other (called "sidebar").
- "Bike".This exercise is done in the back.Raise your feet and bend in the knees (about the right corner).Start a slow rotation of the foot, mimic the pedal rotation on the bike.However, when doing this exercise, like others, you should pay special attention to the right breathing: exhale - strain muscles, inhale - rest.It should be done at a slow rate.The usual implementation of this exercise can be quickly pumped by the newspaper muscles.
- "Rowing".Instead, the artificial.Done C in a sitting position on the floor.At the same time, lift the foot bent to the knee, and stretch it with a straight arm, mimic the process of paddling with the oars.The recommended repetition of 10-15 times.This exercise strengthens not only the abdominal, back, legs and buttocks, but also allows you to quickly remove the fat layer in the waist.
- "Mill".I.P.- Put your shoulders -width apart or a little wider, lift your hands.Do an alternative tilt to the feet, trying to get the fingers to the finger to the finger (the right hand of the lane, the left right foot).This exercise has a good effect on the internal organs, strengthening the newspaper -muscles (oblique abdominal muscles) and helps reduce the fat layer in the waist and lower back.
- "Plow".It is done lying on the floor.Slow feet -lifting, not bending on the knees, and lowering the tin, trying to touch the floor.In this position, linger for 10-30 seconds, perform some deep breathing and breath, compress and develop the diaphragm.This exercise, with its frequent implementation, will give an elastic and emerging stomach, elegant waist, and also helps relieve pain and discomfort in the spine and lower back.
- "The alternative lifts the legs to lie down next."It was done first on one side later on the other, with support on the elbow.Try lifting your feet as high as possible.It is advisable to perform quickly 10-12 times.Not only the abdominal muscles, but also the feet (the outer and internal muscles of the thighs) participate in the work.It is important, when doing this exercise, pay special attention to breathing.
- "Scissors".It is done lying on the back, both feet are raised, replacing the establishment of the foot behind each other.The number of repetitions depends on readiness and well -being.
All exercises are recommended to be done in the complex which should be average 5-10 minutes, with further load.
Exercises for weight loss of abdominal and sides: Professional tips for classes on simulators
When practicing at the gym, you can achieve the desired results faster, due to the use of special and additional devices, they make the training more effective.But at the same time, you should know and take into account that strength training affects fat fractions and accelerates metabolism for a few days after training (usually 2 days).Experienced fitness teachers recommend using the three most effective types of training (except above):
- Raising feet on hanging on Swedish walls.Take the bar with both hands and smooth your feet to the chest and slowly lower it.At the same time, from the stage of preparation, training can be done with both feet bent on the knee, and straight.
- "UPS body sitting on the bench, by turning it simultaneously".Standard exercises are performed in a low sitting position, with foot fixation, hands on the back of the head.When lifting the body and tilt it forward, you should try to get the knee (right elbow left and vice versa).
- Fitness ball training.They are considered very effective in strengthening the newspaper muscles, losing weight and giving relief to the stomach.This is achieved due to the fact that in the process of performing a set of exercises on fitness balls, the need to monitor balance and added monitor's breathing is added to the normal load.
In conclusion, it still adds that it is necessary to perform a gymnastics training complex at least 3 times a week.The best time for this is time from 10 to 12 or from 18 to 20 hours.