In an effort to get perfect weight and seductive image, many women rely only on cosmetics and diet.But here it is very important to approach this issue in detail and constantly carry out a number of weight loss exercises, especially because of problems based on problems - abdomen, where they deserve special attention and more detailed research.
Movement for weight loss on abdomen and sides: The main causes of fat production on the sides and abdomen
The female body is arranged in such a way that all the time is preparing for her main role - the birth of a child.And this is because of its contraceptive and feeding.This is the main reason for regular subcutaneous fat deposits in these areas.
According to the laws of nature, which creates a fat layer on the sides and in the abdomen, the body of a woman protects the urethra, kidney and other internal organs from potential infections and over -cold.In addition, the body also tries to provide the future child with full nutrition and thereby provide normal development in the first months of life.These factors are mostly because of why it is so difficult to get rid of even small fat deposits in these areas, especially in the lower abdomen.
In addition to these factors, there are also a number of others who need to be taken into account:
- sedentary lifestyle;
- inappropriate diet;
- Violations of metabolism and metabolism;
- Hormonal failure.
Basic exercise to lose weight and sides at home
There are some confirmed incorrect stereotypes related to 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 auxiliary belt with "dice" provided them and for this they perform such exercise as a "mill".This is a wrong opinion where only a noticeable amount can be achieved by consistent with a specific diet, but exercise has a favorable effect on internal organs, improving the general condition of the body, increasing its tone to strengthen the muscles and reduce their relief.
Complicated by effective exercises for the abdomen and side
To reach the "asp" waist, improve your welfare and maintain in good physical form, it is not necessary to finish you with many hours of training in fitness clubs and fitness centers.All of this can be done at home, here is an estimated complex gymnastics:
- Practice "Planck".Strengthens the muscles on the abdomen, back, back and ass, and if you only complicate it, your feet.Technology - Approve I.P.The focus (style for push), sitting for a long time in this position for as long as possible (0.5 minutes - 3 minutes).You can complicate the exercise by raising one of your feet or moving (developing) the body alternately in one and the other (called the "sidebar").
- "Wheels".The exercise is performed lying on your back.Lift your feet up and bend in the knee (approximately in the right corner).Start slowly on your feet and mimics the pedal rotation on a bike.When you do this exercise, like everyone else, you should pay particular attention to the right breathing: exhale - muscle stress, breathe - relax.It is necessary to perform slowly.Regular implementation of this exercise can be pumped up quickly with the press muscles.
- "Rowing".Rather, its imitation.Performed C in a sitting position on the floor.At the same time, lift your feet bend on your knees and stretch with straight arms and imitate rowing over years.Recommended number of repetitions 10-15 times.This exercise not only strengthens the muscle in the abdomen, back, legs and buttocks, but also allows you to remove fat layers quickly in the waist.
- "Mill".I.P.- Put your feet shoulder - break apart or slightly wider, stretch your hands up.Perform other lean on your feet while trying to get your fingers to your fingers (right handed lane, left right foot).Exercise affects the interior organs, strengthens the muscle of the press (diagonal abdominal muscle) and helps to reduce the fat layer in the waist and back.
- "Plow".It is performed lying on the floor.The legs can be lifted slowly, do not bend on the knees and lower the tin, try to touch the floor.In this position, sit for long for 10-30 seconds and perform some deep exhalation and breath, compress and enlarge the diaphragm.This exercise, with regular implementation, will provide elastic and embossed stomach, gorgeous waist and also help to get rid of the pain and discomfort in the spine and area of the back.
- "Change the lifting feet on the side."It is first performed on one side then on the other, with the support of the elbow.Try to raise the foot as high as possible.It is advisable to appear fast 10-12 times.Not only the side muscles of the abdomen, but also the legs (outer and inner muscles thighs) participate in the work.It is important, when performing this exercise, keep up with breathing specifically.
- "Scissors".It is performed on the back, both feet are raised and exchanged for the establishment of the legs after each other.The number of repetitions depends on preparedness and well -being.
It is recommended that all exercises be done in a braid where the length should be an average of 5-10 minutes, with a further increase in the load.
Exercises for weight loss on abdomen and sides: Tips from professionals for courses on simulators
When practicing in the fitness center, you can achieve the desired results faster, as the use of special devices and additional weights make them training much more efficient.But at the same time, you should know and take into account that strength training affects fat breakdown and accelerate metabolism for several days after training (usually 2 days).Experienced fitness providers recommend using three most effective types of exercises (except the above):
- To raise your feet in the hang of the Swedish wall.Take the cross -loans with both hands and lift your feet on the chest and lower them slowly.At the same time, from the preparation stage, exercise can be done both with your feet bent on the knees and with bones.
- "The body of the body sitting on the bench, with his simultaneous spin".Traditional exercise is performed in a low -grade sitting position, with the fastening of the legs, hands in the lock behind the head.When you lift your body and lean it on, you should try to kneel on your knee on the leg (right elbow left knee and vice versa).
- Fitness ball exercises.They are considered very effective in strengthening the pressure of the press, losing weight and providing their stomach relief.This is achieved because in the process of performing a fitness ball exercise, the need to monitor the balance and in addition to the screening on the screen is added to the usual stress.
Finally, it is left to add that it is necessary to perform complex gymnastics exercises at least 3 times a week.The best time for this is the time from 10 to 12 or from 18 to 20 hours.