In an attempt to get the perfect weight and the seductive figure, many women are only based on cosmetic processes and nutrition.But here it is very important to approach this issue in detail and constantly perform a series of weight loss exercises, especially for problems based on problems - abdominal and sides, as they deserve special attention and more in -depth study.
Exercise for weight loss of abdomen and sides: The main causes of fat deposition on the sides and abdomen
The female body is arranged in such a way that it is ready to fulfill its main function - the birth of a child all the time.And this is due to its conception and feeding.This is the main reason for the regular deposition of subcutaneous fat in these zones.
According to the laws of nature, creating a greasy layer on the sides and abdomen, 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 future baby the necessary complete nutrition, thereby providing normal growth during the first months of life.These factors are largely due to why it is so difficult to get rid of even small fat deposits in these zones, especially in the lower abdomen.
In addition to these factors, there are also several others who need to be taken into account:
- Lifestyle.
- Inappropriate nutrition.
- violation of metabolism and metabolism of substances;
- Hormonal failure.
Basic exercise for weight loss and sides at home
There is a number of established incorrect stereotypes associated with weight loss in the abdomen and sides.One of the most common is that with daily pumping of the press, it is provided in a thin waist and a "cube" relief belly and therefore perform such an exercise as a "mill".It is an incorrect opinion, as a remarkable decrease in tumor can only be achieved by compliance with a particular diet, but physical activity has a favorable effect on the internal organs, improves the general condition of the body, increasing its tone helps enhance muscle and relief.
A cluster of effective abdomen and sides of effective exercises
To achieve the "Aspen" of the waist, to improve your well -being and keep yourself in good physical condition, it is not necessary to exhaust yourself with many hours of training in gyms and gyms.All this can be done at home, here is an approximate complex of exercise:
- Exercise "Planck".It enhances the muscles of the abdomen, back, lower back and buttocks, and if you complicate it a little, then the legs.Technique - Acceptance of I.P.The emphasis (sets for push -ups) remains in this position as much as possible (0.5 minutes - 3 minutes).You can complicate the exercise by increasing one of the legs or by moving (unfolding) the body alternately to one and the other (called "side bar").
- "Bike".The exercise is performed lying on the back.Lift your feet and bend to the knee (about at right angle).Start the slow rotation of the legs, imitating the pedals on a bicycle.When performing this exercise, however, like everyone else, you should pay close attention to the proper breathing: exhalation - Straight muscles, inhale - relax.It is necessary to run slowly.Regular application of this exercise can be quickly drawn from the type muscles.
- "Rowing".On the contrary, his imitation.Run C in a sitting position on the floor.At the same time, lift the legs bent on the knees and stretch with straight hands, imitating the paddle process with paddles.Recommended repetition number 10-15 times.This exercise not only enhances the muscles of the abdomen, back, legs and buttocks, but also allows you to quickly remove the fat layers in the middle.
- "Mill".B.C.- Put the shoulder of the feet - space separately or a little wider, raise your hands.Perform alternative slopes on the legs while trying to remove your fingers on your fingers (the right hand of the strip leg, the left hand).Exercise favorably affects the internal organs, enhances the muscles of the type (oblique abdominal muscles) and helps reduce fat in the middle and lower back.
- "Plow".Performed lying on the floor.The legs are slowly lifting, they do not bend to the knees and lower the tin, trying to touch the floor.In this position, it remains for 10-30 seconds, performing several deep exhaustion and breathing, compressing and expanding the diaphragm.This exercise, with its regular application, will offer a rubber and embossed stomach, an elegant waist and will also help get rid of the pain and hassle of the spine and the lower back area.
- "Alternative lifting the legs on the side."It is first performed on one side and then on the other, with the support of the elbow.Try to increase your foot as high as possible.It is advisable to run at a fast pace of 10-12 times.Not only the side muscles of the abdomen, but also the legs (the outer and the inner muscles of the thigh) participate in the work.It is important, when performing this exercise, pay particular attention to breathing.
- "Shears".Performed lying on the back, both legs are raised, alternating the establishment of the legs behind the other.The number of repetitions depends on readiness and prosperity.
All exercises are recommended to be performed in a complex whose duration should be on average 5-10 minutes, with further load increased.
Exercises for weight loss of abdomen and sides: tips from professionals for courses in simulators
When exercising in the gym, you can achieve the desired results faster, as the use of special devices and additional weights make training much more effective.But at the same time, you should know and keep in mind that strength training affects the distribution of fat and the acceleration of metabolism for several days after training (usually 2 days).Experienced fitness trainers recommend the use of three most effective types of exercises (other than the above):
- Lifting the legs to the pendant on the Swedish wall.Take the cross with both hands and lift your legs to the chest smoothly and slowly lower them.At the same time, from the level of preparation, exercise can be done both with the legs that bend on the knees and straight.
- "The ups and downs of the body sitting on the bench, with the simultaneous twist of it".The standard exercise is performed in a seated position on a low bench, with foot stabilization, the hands in the lock behind the head.When lifting the body and sloping forward, you should try to get the knee of the foot (the right elbow of the left knee and vice versa).
- Exercises.They are considered very effective in enhancing type muscles, weight loss and stomach relief.This is achieved due to the fact that during the process of performing a set of exercises on the fitness ball, the need to monitor balance and breathing compositions is added to ordinary loads.
In conclusion, it remains to be added that it is necessary to perform a fitness complex at least 3 times a week.The best time for this is the time from 10 to 12 or from 18 to 20 hours.