The deposits of the fat layer in the thighs, waist and abdomen are the most common problem for women and men with metabolic disorders and predisposition to excess weight.To start the battle with excess adhesive tissue on the stomach and sides, you will first need to start eating properly and perform a complex of fat burning exercises that promote "driving" extra pounds.
It is immediately important to understand that the body simply does not know how to lose weight in a particular part of the body.Usually excess fat goes from top to bottom: first the face loses weight, then the breasts, then the excess on the arms, stomach, waist, hips, buttocks and calves slowly leave.Therefore, in order to lose weight, you will need to do exercises to load the whole body and download the weight loss press, how to make endless slopes of the sides - a typical mistake of weight loss: even if it is possible to bring the muscles in a tone that will increase slightly in volume, the old layer will remain in the same place.Therefore, it is necessary to remove the deposits from the side and the abdomen with complex exercises for weight loss.
To lose weight in the waist area, sides and abdomen, you must train three to four times a week.The rapid weight loss coach is recommended to regularly adjust the classes to gradually increase the complexity of training.This way, the body will not get used to the same loads, which means that it will not adapt to the conditions and stop the weight loss process.
Exercises for sides and abdomen at home
A mandatory element of any training is warm -up, it should start all complexes of weight loss exercises for both men and women.The warm -UP heats the joints and prepares the muscles for loading, providing possible injuries when performing exercises.Then you can start exercises to study the volume of sides and abdomen.Most often, they include a standard set of movements that will only require a carpet and their own weight.You can also buy a large gymnastic ball that will help you lose weight in the press and on the side with the balance.They are excellent here:
- twisting,
- Boards on the elbows and palms,
- Tightening the legs,
- Gemini.
Combining several types of these simple fat burning exercises will be even more effective.You need to repeat weight loss exercises and sides without fanaticism and excessive overloads, we train thoughtfully, develop every muscle.Approximately 12-15 reps per 2-3 approaches are suitable for weight loss for women, and 18-20 times 3 approaches are ideal for weakening men.These figures vary depending on the preliminary level of weight loss and other individual indicators.
Effective exercises for women
Effective exercises for weight loss and countries for women at home are a set of simple movements that any woman can make without special training, devices and monetary costs.You can perform this training program for weight loss and sides three times a week and optional and more often.The main thing is to spend enough time to relax your muscles.
- Curvature of the upper body
Lying on the back, we bend our legs in our knees, resting our feet on the floor, turning our hands behind our heads, spreading our elbows from the side.We pull our elbows to your knees, the tension of the muscles of the press and the back.We do not strain our neck and head and do not pull our hands.The gaze is directed to the ceiling.Do not forget about deep breathing and constant muscle tension when performing weight loss exercise.
- All the whole body
Continuing to the full height, we put our hands behind our heads.Slowly grind the lower and upper body, while connecting the shoulders and knees of weight.We return to the starting position on the floor, repeat the weight loss exercise from the sides and the abdomen.
- Starting with straight hands
The right body of the four limbs should be maintained as long as possible.The pelvis cannot be lowered or raised too high: head, back, ass and caviar must form a straight line.The longer you endure in this position, the faster the fat is burned.Each time the bar should increase for rapid weight loss.
- Lifting
Returning to the rug in a supine position, straighten your hands under your ass and without rushing to lift straight legs 90 degrees.The more times we repeat, the earlier the first weight loss results will appear.
- Lifting
We lie on the side so that the leg pressed against the floor and body are in the same line.We leaned against our elbow, put the other hand in front of us.Raise your legs 90 degrees.Weight loss exercise should be performed without hurrying, feeling the work of the abdomen, waist, buttock, and not to forget to breathe deeply.After 15 lifts, we lie down on the other side and repeat the exercise in the other part of the body.
- The shoulder bridge of the legs at right angles
Effective exercise to combat the fat layer of casual position.We bend our knees at right angles, comfortably resting on the shoulders and legs of the floor, our hands lie on the body.Raise your hips and back so that the knees to the chest under the slope is a straight line.We purify the muscles of the abdomen and back as far as possible, do 10 cycles of breathing, slightly lower on your back and repeat exercise 3-4 times for rapid weight loss.
- Scissors
We lower the bent knees to the back.We are in no hurry, the breath is calm, the maximum number of times.
- Pulling hands toward the steps
Effective exercise for fat burning, hardening of the inclined muscles of the abdomen and studying a thin waist.Lying on the back, we rest on the floor, the knees are bent.Hands on the body lie on the floor.We alternatively twist the body with one side of the body, stretch our right hand to the right leg as deep as possible, then stand up and stretch our left hand to the fingers of the left leg.The waist, back and arms work.You can't strain your neck.We breathe deeply, move carefully and feel the abdominal and back muscles work during the exercise - a sure sign of weight loss.
A set of exercises for men
Men exercises for weight loss and abdomen should be selected with the eye to work on all muscle groups.The more muscles get up, the more the energy of the body is consumed and the fat stores, including the stomach and sides, are burned.Men, like women, should not wait for the results without proper nutrition and abandonment of bad habits.It is necessary to remove fat from the sides and abdomen with comprehensive work - training and power mode.
Repeat weight loss exercises for a person need 20-25 times at the average tempo, approaches can be 3-4, depending on physical training.It is better to participate in quick results on any other day and combine these workouts with running, cycling, walking with obstacles and other types of cardio loads.
What exercises to choose a man to get rid of round belly and protruding sides?
- Twist straight, with bent knees
We stretch our elbows to your knees, bent in a supine position;
- Twisting on a sloping surface
On the inclined bench, completely straightening the body when exhaled, we stretch our elbows up;
- Pushing from the floor with high lifting
We widely place our hands on the floor, lift straight legs on a chair or bed.We make benches under the slope, the body is straight and assembled, this is extremely important for rapid weight loss;
- Dumbbells standing in a tendency
After spreading our legs a little wider than shoulders, we bend at a uniform angle.Dumbbell hands lift a narrow grip from the hips to the chest, the elbows are pressed against the waist.We are not in a hurry and carefully bend our elbows so that we do not pull the muscles of the hands.In this case, the weight loss exercise we strain the stomach and buttocks, do not forget about the technique of breathing;
- Throw with the bench press forward
We take the starting position standing evenly, holding the dumbbells in the opposite grip in the hands of the thigh level, to take one foot forward, to bend our feet at right angles, to press the dumbbells with straight hands to the eye level.We return to the starting position, repeat the weight loss exercise 15-20 times on each leg;
- Pulling the feet at right angles of bars
We rest on the horizontal band, lift the body, twist into the rise of the lower body at right angles, work due to the abdominal muscles;
- Plank on the palms with a knee pull
We make a standard strap of straight hands and consistently pull each knee weight to the chest.This load is ideal for weight loss;
- Dumbbell
The standard straight -hand exercise is complicated by dumbbells in the hands on which the palms are rested.Without bending our backs and legs, we rest at three points and consistently start each elbow behind the belt with tension in our hands and pressing.Exercise is extremely effective for weight loss in the abdomen and sides if you do it slowly and confidently.
The best exercises for beginners
How to lose weight in the area and abdomen for a week?The question is especially relevant in the summer, when the rest of the sea inevitably approaches, and the sides and stomach inevitably grow.For a blitz circle with fat deposits on the stomach and sides, it is better to choose a balanced monodotus and a special complex of exercise that will quickly help to lose weight.Immediately make a reservation that we can talk about weight loss for a few pounds in a short time, it is strictly prohibited for months in this mode.
Physical activity should not be limited to the pumping of the press and the buttocks, in such a short time it is better to act fully.For example, in the morning to run, in the evening swimming, and after the next time it is better to devote a little 50-minute training to all muscle groups to disperse the heart for the rapid burning of fat on the stomach and sides.The basic rule of weight loss: not two hours before and after exercise.
The best exercises for beginners to throw away excess sides, waist, abdomen:
- Twist a gymnastic ball or carpet
The classic twisting is described above, but the exercises can be modified for rapid weight loss if there is at hand.We lie with your back on the ball, our feet are bent at right angles, we rest on the floor - this is our only support in this exercise.Hands with thinned elbows that we put on the back of the head and stretch them, holding balance and feeling the work of the abdominal muscles;
- Table Exercise
We become a "table" in straight arms and legs, bent at right angles.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 elevation of each leg above the body;
- Jerk
We enter the bar of straight arms, first we raise one leg below us, then the other, get on the straight legs, stand up, jump with our hands, bend again, straighten one leg, get up at the bar.We repeat this effective weight loss exercise and on the side 10 times for each leg;
- Throws with a bench pressure
Standing smoothly, lift your hands with dumbbells to the level of the temples, the elbows are compressed.We get forward and click the dumbbells of even your hands above your head.We stand in the starting position, bend our hands to our elbows and throw ourselves to the other leg, lifting the dumbbells up.For weight loss and examination of the abdominal muscles, we try to do the exercise without a hurry;
- Sidebar with lifting free hand up
Lying on the side, the top of the legs is pressed to the support, we become in the sidebar with an accent on the straight elbow and one leg.We lift the free hand right up, hold the bar, tilt the tilted muscles of the abdomen and pull the waist so that it does not bend.We breathe evenly and hold for 20 seconds, then change the side and judge the other side of the torso, the strap for even weight loss from the sides;
- Planck with swings on the side
We get up at an ordinary bar based on the elbow, bent at right angles.We alternate every leg, take it away from us and get up again at the bar.All the most important muscles work to pull the abdomen and hips.
How to remove fat after birth
How to remove fat from the abdomen and sides after birth?First of all, young mothers should monitor health and mood - proper nutrition, strong sleep and energy of the spirit - these are the first assistants in early weight loss after birth.But young mothers will not remove the rounded sides and stomach, here you need effective exercises for girls after birth for weight loss and tonic muscle.
It is believed that you can start exercising with the approval of a doctor about a month after a natural birth if your mom leads a rather active lifestyle before giving birth.It will be possible to start cleaning your stomach and on the side with less mobile women at birth in a month and a half after birth.Once you have undergone a caesarean section, you will have to wait until the first weight loss exercises for about 2.5 months after surgery.
The "vacuum" in the first stages should be done, lying on a solid surface, preferably in the morning, on an empty stomach, even until the first glass of water.To make a "vacuum" on the right, you need to bend your knees and spread your hands from the side.Then you have to absorb the deep air and exhale all the air accumulated in the abdominal cavity, loading all the abdominal muscles precisely during the retention of exhalation.When exhaled, the breast should also open the stomach as it was, below it.Do not rush, pay attention to every abdominal muscle when exhale.Repeat the exercise 10-15 times.The deeper and longer the movements, the earlier the young mother will be able to lose weight.
From an active set of exercises for weight loss after birth, the same movements should be distinguished that all women are suitable to reduce the volume of fat on the stomach and sides:
- Topping on the floor;
- hip lies lie;
- lifting straight legs lying on the back;
- lifting straight legs lying on the side;
- All types of boards;
- Squat on the wall.
Remember the breathing technique when you need to strain the muscles of the abdomen, hips, backs and the first results of weight loss when exhalation will surely feel.