In an attempt to get the perfect weight and seductive figure, many women are only dependent on cosmetic procedures and diet.But here it is very important to approach this problem extensive and constantly perform a number of weight loss exercises, especially for problem -based zones - stomach and sides as they deserve special attention and more thorough examination.
Exercise for weight loss of the abdomen and sides: the main causes of fat deposits on the sides and stomach
The female body is arranged in such a way that constantly preparing to fulfill its main function - the birth of a child.And this is due to its perception and feeding.This is the main reason for the regular deposition of subcutaneous fat in these zones.
According to the laws of nature that create a fat layer on the sides and in the stomach, a woman's body protects the urine storage, kidneys and other internal organs against possible infections and hypothermia.In addition, the body also tries to give the future baby the necessary total nutrition and thereby provide normal development in 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 abdomen.
In addition to these factors, there are also a number of others to consider:
- sedentary lifestyle;
- Incorrect diet;
- Violation of metabolism and metabolism of substances;
- Hormonal failure.
Basic practice to lose weight and sides at home
There are a number of established erroneous stereotypes associated with weight loss in the stomach and sides.One of the most common is that with the daily pumping of the press, a thin waist and a relief stomach with "dice" is delivered to them, and for this they perform such an exercise as a "mill".This is a mistaken meaning as a noticeable reduction in volume can only be achieved by complying with a particular diet, but physical activity has a favorable effect on internal organs, improves the body's general condition, increases its tone helping to strengthen the muscles and draw their relief.
A complex of effective exercises to the stomach and sides
To achieve "Aspen" at the waist, to improve your well -development and to maintain yourself in good physical shape, 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 gymnastics exercises:
- Training "Planck".Strengthens the muscles of the stomach, back, lower back and buttocks, and if you complicate it a little then the legs are.Technique - Accept I.P.The weight (constitutes push -ups), lingering in this position as long as possible (0.5 minutes - 3 minutes).You can complicate the exercise by raising one of the legs or moving (unfolding) the body alternately in one and the other (called the "sidebar").
- "Bicycle".The exercise is performed lying on the back.Lift the legs up and bend the knee (about at a right angle).Start slow rotation of the legs, imitation of the rotation of the pedals on a bike.However, when performing this exercise, like everyone else, you must pay special attention to proper breathing: Exhale - load muscles, inhale - relax.It is necessary to perform at a slow pace.Regular implementation of this exercise can quickly be pumped up by the press muscles.
- "Rowing".Rather its imitation.Performed C in a sitting position on the floor.Lift at the same time the legs bent at the knees and stretch with straight arms that mimic the rug process with veins.Recommended number of repetitions 10-15 times.This exercise not only strengthens the muscles of the stomach, back, legs and buttocks, but also allows you to quickly remove fat layer at the waist.
- "Mill".I.P.- Put your legs shoulder -width apart or slightly wider, lift your hands up.Perform alternative lashes on your feet as you try to get your fingers to the fingers of your fingers (right hand on the track, the left hand-right leg).The exercise positively affects the internal organs, strengthens the muscles of the press (oblique abdominal muscles) and helps reduce fat layer at the waist and crucifix.
- "Plow".It is performed lying on the floor.The legs are lifted slowly, do not bend at the knees and lower tin and try to touch the floor.In this position you dwell for 10-30 seconds, performing several deep exhalations and breathing, compressing and expanding the membrane.This exercise with its regular implementation will provide an elastic and embossed stomach, an elegant waist and also help get rid of back pain and discomfort.
- "Alternative lifting of the legs lying on the side."It is first performed on one side and then on the other with a support on the elbow.Try to raise your leg as high as possible.It is advisable to appear at a quick pace 10-12 times.Not only the lateral muscles of the stomach, but also the legs (the outer and inner muscles of the thigh) participate in the work.It is important when performing this exercise, pay special attention to breathing.
- "Scissors".It is performed lying on the back, both legs are raised and change the establishment of the feet behind each other.The number of repetitions depends on readiness and well -being.
All exercises are recommended to be performed in a complex whose duration must be on average 5-10 minutes with a further increase in the load.
Exercises for weight loss of the abdomen and sides: tips from professionals to classes on simulators
When you exercise in the gym, you can achieve the desired results faster as the use of special devices and additional weights, they make training much more efficient.But at the same time, you need to know and take into account that strength training affects the degradation of fat and accelerating metabolism for several days after exercise (usually 2 days).Experienced fitness instructors recommend using three most effective types of exercises (except above):
- To raise the legs in the hang of the Swedish wall.Take the cross bar with both hands and lift your legs to your chest and slowly lower them.At the same time, from the level of preparation, the exercise can be performed both with the legs bent at the knees and with straight.
- "Oops in the body sitting on the bench, with the contemporary twisting of it".The standard exercise is performed in a sitting position on a low bench with fixation of the legs on the legs, the hands in the lock behind the head.When you lift the body and tilt it forward, try to get the knee on the knee on the leg (right elbow on the left knee and vice versa).
- Fitness Ball Exercises.They are considered very effective in strengthening the muscles of the press, losing weight and giving relief to the stomach.This is achieved due to the fact that in the process of performing a set of exercises on fitness ball, the need to monitor the balance and plus monitoring of breathing is added to ordinary loads.
Finally, it is left to add that it is necessary to perform a complex of gymnastic 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.