Fat layer deposits on the thighs, waist and abdomen are the most common problem for women and men with metabolic disorders and predisposition to overweight.To start the race with excess glue on the stomach and sides, first of all you need to start eating properly and perform a fat exercise complex that promote the "driving" of extra pounds.
It is immediately important to understand that the body simply does not know how to lose weight on a particular part of the body.Usually, excess fat goes from top to bottom: first the face loses weight, then the chest, after which the unnecessary in the hands, stomach, waist, hips, buttocks and calves leave slowly.That is why, in order to lose excess weight, you need to do exercises for loading the whole body and lower the type for weight loss, how to remain endless slopes on the sides - a typical mistake to lose the beginners:Stomach will become more.Therefore, it is necessary to remove deposits on the sides and the abdomen with complex weight loss exercises.
In order to lose weight in the waist, sides and abdomen, you need to train three to four times a week.The coach for rapid weight loss is recommended to regularly adjust the ranks for a gradual increase in the complexity of training.Thus, the body will not get used to the same loads, which means it will not adapt to the conditions and stop the weight loss process.
Exercises for sides and belly at home
A compulsory element of any training is a hot -up, should start any weight loss complexes for both men and women.It is the hot -up that warms the joints and prepares the muscles for loads, insuring potential injuries when performing exercises.You can then start exercises to study the volume of the sides and abdomen.Most of the time they include a standard set of movements, for which only one carpet and their own weight will be needed.You can also buy a large gymnastic ball that will help you to lose weight on the type and sides by maintaining the balance.It's great here:
- twist,
- Boards on elbows and palms,
- tightening the legs,
- Twins.
The combination of various types of these simple fat burning exercises will be even more effective.It is necessary to repeat the exercises for weight loss and sides without fanaticism and overload, we carefully train, process each muscle.About 12-15 repetitions of an exercise in 2-3 approaches are suitable for weight loss for women and 18-20 times 3 approaches are ideal for weight loss.These elements vary depending on the preliminary level of weight loss and other individual indicators.
Effective exercises for women
Effective weight loss exercises and sides for women at home are a set of simple movements that any woman without special education, devices and cash costs can do.You can run this training program for weight loss and sides three times a week, and if you want more often.The main thing is to spend enough time to relax the muscles.
- Twisting the upper part of the body
Lying on the back, we bend our feet on the knees, supporting our feet on the floor, turn our hands behind the head, apply the elbows on the sides.We pull our elbows to the knees, stretching the muscles of the type and back.We do not drain the neck and head and do not pull our hands.The look is directed to the ceiling.Do not forget the deep breathing and steady muscle intensity when performing a weight loss exercise.
- Twist all over the body
By extending to full height, we put our hands behind the head.Slowly grind the lower and upper parts of the body while attaching the shoulders and knees to weight.We return to the original position on the floor, repeat the exercise for the weight loss of the sides and abdomen.
- Starting with straight hands
A straight body at four ends must be maintained as much as possible.The basin cannot be reduced or lifted too high: the head, back, buttocks and caviar must form a straight line.The longer they last in this position, the faster the fat burns.Each time on the rod must be increased for rapid weight loss.
- Lifting
Returning to the carpet in a lying position, correct your hands under the buttocks and without hurry to lift straight legs 90 degrees.The more times we repeat, the faster the first weight loss results will appear.
- Lifting to the side
We were lying on the side so that the foot pressed on the floor and the body were on the same line.We expire in the elbow, we put the other hand in front of us.Lift the foot 90 degrees.The exercise for weight loss must be performed without haste, feel the work of belly, waist, buttocks and not forget to breathe deeply.After 15 lifts, we lie down on the other side and repeat the exercise from the other part of the body.
- Shoulder bridge on foot in right angles
Effective exercise to combat fat layer from a position located.We bend our knees at right angles, comfortably rest your shoulders and legs on the floor, our hands are along the body.Lift the hips and back so that from the knees to the chest the line under the slope is a straight line.Pull the abdominal muscles and back as much as possible, make 10 breathing cycles, slightly lower on your back and repeat the exercise 3-4 times for rapid weight loss.
- Shears
Reduce the bent knees to the back.We are not in a hurry, breathing is calm, maximum number.
- Pulling hands on the steps
Effective exercise for fat burning, hardening of oblique abdominal muscles and studying a thin waist.Lying on the back, we rest on the floor, the knees are bent.Hands along the body are on the floor.Alternatively we twist the body with one side of the body, stretch our right hand on the right foot as deep as possible, then straighten and stretch our left hand on the fingers of the left foot.The waist, back and hands work.You can't stretch your throat.We breathe deeply, carefully move and feel how abdominal and back muscles work during exercise - a sure sign of weight loss.
A set of exercises for men
Men's exercises for weight loss and abdomen must be selected with an eye to work all muscle groups.The more muscle strains, the faster the body's energy and fat reserves burn, including the stomach and the sides.Men, like women, should not wait for the results without proper nutrition and abandon bad habits.It is necessary to remove fat from the sides and abdomen with integrated work - training and power function.
Repeat weight loss exercises for a person who needs 20-25 times at average, approaches can be 3-4, depending on physical preparation.It is best to participate in a quick result every other day and combine these training with running, cycling, walking with obstacles and other types of heart loads.
What exercises to choose a man to get rid of a round belly and protruding sides?
- Turning straight, with bent knees
We stretch our elbows on the knees that bend over in a lying position.
- Turning on a sloping surface
On the sloping bench that completely straightens the body by exhaustion, stretch the elbows up.
- Pressing from the floor with high lifting
We widely place our hands on the floor, lift straight legs in a chair or a bed.We make benches under the slope, the body is straight and assembled, this is extremely important for rapid weight loss.
- Dumbbells of dumbbells stand on a slope
After spreading the legs slightly wider than the shoulders, bend at a uniform angle.Hands with dumbbells lift a narrow handle from the hips to the chest, the elbows are pressed in the middle.We do not accelerate and bend the elbows carefully so as not to pull the hand muscles.In this case, the exercise for weight loss we turn the stomach and the buttocks, do not forget the technique of breathing.
- Bench pushing forwards
We take the original position of standing evenly, hold the dumbbells in the opposite handle in the hands of the hips, remove a sinking with one foot forward, bend the foot at right angles, press the dumbbells with straight hands at the level of the eyes.We return to the original position, repeat the exercise for weight loss 15-20 times on each foot.
- Pulling the legs to right angles on the rods
We are on the horizontal rod, lift the body, turn to the rise of the lower body at right angles, we work due to the abdominal muscles.
- Planck on the palms with a table on the knee
We make a standard bar in straight hands and alternately pull each knee to the weight on the chest.This load is ideal for weight loss.
- Planck with dumbbells
The standard exercise with straight hands is complicated by dumbbells in the hands in which the palms rest.Without bending your back and legs, we support in three points and alternatively start each elbow behind the belt with intensity in the hands and press.Exercise is extremely effective for losing weight in the abdomen and sides if you do it slowly and confidently.
The best exercises for beginners
How to lose weight in the area of the sides and abdomen in a week?The question is especially important in summer, when the rest at sea are inevitably approaching, and the sides and stomach inevitably grow.For a blitz round with fat deposits in the stomach and sides, it is best to choose a balanced single -wheel drive and a special complex of natural exercises that will help quickly lose weight.Immediately make a reservation that we can talk about weight loss for several pounds in a short period of time, it is strictly forbidden for months in this way.
Physical activity should not be limited to pumping the press and buttocks, in such a short time it is better to act as a whole.For example, in the morning to run, in the evening-adhesion, and after the next time it is best to dedicate a small 50-minute training to all muscle groups in order to disperse the heart for rapid burning of fat in the stomach and sides.The main rule of weight loss: It is not two hours before and after training.
The best exercises for beginners to throw excess from the sides, waist, belly:
- Turning into a gymnastic ball or carpet
The classic twist is described above, but the exercises can be modified for rapid weight loss if there is a fitball in hand.We lie down with your back on the ball, the legs are bent at right angles, we support the floor - this is our only support in this exercise.Hands with diluted elbows put on the back of the head and stretch them, keeping the balance and feeling the work of the abdominal muscles.
- Exercise “Table”
We become a "table" in straight hands and legs bent in right angles.We do not raise our heads above the body.From the knees to the shoulders, the body must be in the same line.Then alternate the rise of each foot over the body.
- Full jump
We take the bar in the straight hands, first lift one foot under us, then the other, we go straight, we straighten, jump with his hands, go again, straighten one foot, become at the bar.Repeat this effective exercise for weight loss and sides 10 times for each foot.
- The bench bench pressed
Standing smoothly, raise our hands with dumbbells at the level of the temples, the elbows are compressed.We take a sinking forward and click the dumbbells in even your hands over your head.We are in the starting position, bend our hands to the elbows and remove a dirty on the other foot, lifting the dumbbells.For weight loss and abdominal muscle study, we strive to perform the exercise without haste.
- Side bar with lifting free hand
We were lying on the side, the upper leg is pressed on the support, we become the side bar with an emphasis on a straight elbow and a leg.Raise the free hand right up, hold the strap of the rod the oblique muscles of the abdomen and pull the waist so that it does not bend.Breathe evenly and hold for 20 seconds, then change the side and turn the other side of the trunk of the rod for uniform weight loss of the sides.
- Planck with foot swings on the sides
We become a regular bar, based on the elbow that bends at right angles.Alternatively raise each foot, take it away from us again at the bar.All the most important muscles work to pull the belly and hips.
How to remove fat after childbirth
How to remove fat from belly and sides after childbirth?First of all, young mothers should monitor health and mood - proper nutrition, strong sleep and firmness of the spirit - these are the first helpers in early weight loss after childbirth.But young mothers will not eliminate the rounded sides and the stomach, here you need effective exercises for girls after childbirth for weight loss and tonic muscle.
It is believed that you can start playing sports with the approval of a doctor about a month after a natural birth, if Mom has led to a fairly active lifestyle before birth.It will be possible to start cleaning the stomach and sides with fewer mobile women at work after a month and a half after childbirth.Having suffered a caesarean section, you will have to wait until the first exercises for weight loss for about 2.5 months after surgery.
The "gap" in the early stages must be on a solid surface, preferably in the morning, on an empty stomach, even in the first glass of water.To make a "vacuum" right, you need to bend your knees and spread your hands on the sides.Then you need to take a deep breath and exhale the entire air that accumulates in the abdominal cavity, stretching all abdominal muscles just when booking the exhalation.In a deep exhalation, the chest should be opened and the stomach is, as it was, pulled under it.Do not hurry, pay attention to each abdominal muscle when you exhale.Repeat the exercise 10-15 times.The deeper and farther the movements, the faster the young mother will be able to lose weight.
From a more active set of weight loss exercises after childbirth, the same movements should be seen that all women are suitable for reducing the volume of fat in the stomach and sides:
- twist on the floor.
- lips lips lies;
- lifting the straight legs on the back.
- lifting the straight legs on the sides.
- All types of boards.
- Ends up on the wall.
Do not forget the breathing technique, when you need to stretch the muscles of the abdomen, hips, rear and first results of weight loss will certainly be felt.