In an attempt to get the perfect weight and a seductive figure, many women rely solely on cosmetic procedures and diet.But here it is very important to approach this number of exhaustively and constantly perform a number of exercises for weight loss, especially for areas based on problems - abdomen and countries, as they deserve special attention and more in -depth study.
Exercise for weight loss of the abdomen and sides: the main causes of fat deposition on the side and the abdomen
The female body is arranged in such a way that all the time prepares to fulfill its main function - the birth of a child.And this is due to its conception and nutrition.This is the main reason for the regular deposition of subcutaneous fat in these areas.
According to the laws of nature, creating a greasy layer on the side and in the abdomen, the body of the woman protects the ureter, kidneys and other internal organs from possible infections and hypothermia.In addition, the body also tries to provide the future baby with the necessary complete nutrition, thus providing normal development during the first months of life.These factors are largely due to why it is so difficult to get rid of even small fats in these areas, in particular in the lower abdomen.
In addition to these factors, there are a number of others to consider:
- A sedentary lifestyle;
- improper diet;
- impaired metabolism and metabolism of substances;
- Hormonal insufficiency.
Basic Exercise for Weight Loss and Side at Home
There are a number of identified wrong stereotypes associated with weight loss in the abdomen and sides.One of the most common is that with the daily pumping of the press, a thin waist and embossed belly with "cubes" are provided and therefore perform such an exercise as a "mill".This is a misconception, as the noticeable reduction in volume can only be achieved by adhering to a particular diet, but physical activity has a beneficial effect on the internal organs, improves the overall condition of the body, increasing the tone helps to strengthen the muscles and to extract their relief.
A complex of effective abdomen and sides exercises
In order to achieve the "trembling" on the waist, to improve your sieve well and to maintain yourself in good physical shape, you do not need to run out of many hours of workouts at gym and gyms.All this can be done at home, here is an approximate complex of gymnastic exercises:
- Planck exercise.Strengthens the muscles of the abdomen, back, lower back and buttocks and if you complicate it a little, then the legs.Technique - Accept I.P.The emphasis (pressing posture -ups) is held in this position as long as possible (0.5 minutes -3 minutes).You can complicate the exercise by lifting one of the legs or moving (unfolding) the body of the body in one and the other (called the "side band").
- "Bicycle".The exercise is performed, lying on the back.Lift your legs up and bend into the knee (approximately at right angles).Start slowly rotating your legs, mimicking the pedal of bicycle.However, when performing this exercise, like everyone else, you should pay special attention to proper breathing: exhalation - tension muscles, inhalation - relax.You need to present yourself at a slow pace.Regular performance of this exercise can be quickly pumped by the muscles of the press.
- "Rowing".More recently his imitation.Performs C in a sitting position on the floor.At the same time, lift your legs bent at your knees and stretch with straight hands, mimicking the rowing process with paddles.Recommended number of repetitions 10-15 times.This exercise not only strengthens the muscles of the abdomen, back, legs and buttocks, but also allows you to quickly remove the fat layers in the waist.
- "Mill".I.P.- Put your legs shoulder - width at a distance or a slightly width, lift your hands up.Perform alternative slopes to your legs as you try to bring your toes to your toes (right hand on the leg of the strap, left right leg).Exercise favorably affects the internal organs, strengthens the muscles of the press (sloping abdominal muscles) and helps reduce the fat layer in the waist and lower back.
- "Plow".It is performed lying on the floor.The legs slowly rise, do not bend into the knees and lower the tin, trying to touch the floor.In this position, hold on for 10-30 seconds, performing a few deep exhales and breaths, compressing and expanding the diaphragm.This exercise with its regular performance will provide an elastic and embossed stomach, an elegant waist, and will also help get rid of pain and discomfort in the spine and area of the lower back.
- "Alternatively lifting the legs lying on the side."It is first performed on one side, then on the other, with the support of the elbow.Try to lift your feet as high as possible.It is advisable to perform at a fast pace 10-12 times.Not only the lateral muscles of the abdomen, but also the legs (the outer and internal muscles of the thigh) participate in the work.It is important when performing this exercise, pay special attention to breathing.
- "Scissors".It is performed on the back, and both legs are raised, alternating the legs behind each other.The number of repetitions depends on its willingness and well -being.
All exercises are recommended to be performed in a complex whose duration should be an average of 5-10 minutes, with a further increase in load.
Exercises for weight loss of the abdomen and sides: Tips from professionals for simulator classes
When practicing in the gym, you can achieve the desired results faster, as the use of special devices and additional weights, they make training much more efficiently.But at the same time you need to know and take into account that strength training affects the breakdown of fats and accelerating metabolism for several days after training (usually 2 days).Experienced fitness instructors recommend using three most effective types of exercise (except the above):
- Lifting your feet in hooking the Swedish wallSTake the crossbar with two hands and lift your legs smoothly to your chest and lower them slowly.At the same time, from the level of preparation, the exercise can be performed with both legs bent in the knees and straight.
- “UPS on the body sitting on the bench, with the simultaneous twisting of it”SThe standard exercise is performed in a sitting position of a low bench, with the fixing of the legs of the legs, arms in the lock behind the head.When lifting your body and tilting it forward, you should try to get the knee on the knee of the leg (the right elbow on the left knee and vice versa).
- Exercise with a fitness ballSThey are considered very effective in strengthening the muscles of the press, weight loss and giving relief to the stomach.This is achieved due to the fact that in the process of performing a set of fitness ball exercises, the need to monitor the balance and plus the breathing of the monitor is added to the ordinary loads.
In conclusion, it remains to be added that it is necessary to perform a complex of gymnastic exercises at least 3 times a week.The best time for this is 10 to 12 to 18 to 20 hours.