Deposits of fat layer into the thighs, waist and abdomen are the most common problem for women and men with metabolic disorders and a disposal of excess weight.To start the fight with excess adhesive tissue on your stomach and sides, you will first and foremost have to start eating properly and performing a complex of fat -cage exercises that promote "driving" of extra pounds.
It is immediately important to understand that the body simply does not know how to lose weight in a certain part of the body.Usually excess fat goes from top to bottom: First, the face loses weight, then the chest, then the excess on the arms, stomach, waist, hips, buttocks and calves slowly leave.Therefore, you become to lose excess weight that you have to perform exercises for loading throughout the body and download the press to lose weight how to make endless inclinations to the pages - a typical mistake by losing beginners: Although it is possible to bring the muscles to tone, which will increase volume, the old fat layer will remain in the same place as a result as a result as a result as the stoma and waist will only be.Therefore, it is necessary to remove deposits on the sides and abdomen with complex exercises for weight loss.
To lose weight in the area at the waist, sides and abdomen, train three to four times a week.The coach for fast weight loss is advised to regularly adjust the classes for a gradual increase in the complexity of the training.So the body will not get used to the same stresses, which means it will not adapt to conditions and stop the process of losing weight.
Exercises for sides and stomachs at home
A mandatory element of any workout is a hot -op, it should begin all complexes of weight loss exercises for both men and women.It is the hot -up that heats the joints and prepares the muscles for loads, which ensures possible damage when performing exercises.Then you can start exercises to study the amount of sides and stomachs.Most often, they include a standard set of movements for which only one blanket and their own weight are needed.You can also buy a large gymnastic ball that will help make weight loss in the press and the sides of the preservation of the balance.They are excellent here:
- twisting,
- Planks on the elbows and palms,
- tightening the legs,
- Twins.
Combining several types of these simple exercises for the combustion of fat will be even more effective.It is necessary to repeat the exercises to lose weight and sides without fanaticism and excessive overload, we exercise carefully and work on each muscle.About 12-15 repetitions of an exercise of 2-3 approaches are suitable for weight loss for women, and 18-20 times 3 approaches are ideal for losing weight men.These numbers vary depending on the preliminary level of preparation of weight loss and other individual indicators.
Effective exercises for women
Effective exercises to lose weight and sides for women at home are a set of simple movements that any woman can do without special training, devices and cash costs.You can perform this training program to lose weight and pages three times a week, and if desired and more often.The most important thing is to set aside enough time to relax muscles.
- The twisting of the upper body
Lying on the back we bend the legs of the knees, rest your feet on the floor, turn the hands behind the head, spread the elbows to the sides.We pull the elbows on the knees and strain the muscles of the press and back.We do not strain the neck and head and do not pull our hands.The done is led to the ceiling.Don't forget deep breathing and constant muscle tension when performing a weight loss exercise.
- Twisting on the whole body
When we stretch to the full height, we put our hands behind our heads.Slowly, we are sanded the lower and upper parts of the body while connecting the shoulders and knees to weight.We return to the starting position on the floor, repeating the exercise for weight loss of the sides and abdomen.
- Start on straight hands
A straight body on the four limbs should be kept as long as possible.The confinement cannot be lowered or lifted too high: head, back, buttocks and caviar must form a straight line.The longer you at the end of this position, the faster the fat burns.Each time at the bar, it needs to be increased too fast weight loss.
- Lifting
Returning to the rug in a supine position, fixing your hands under the buttocks and without a speed of raising straight legs 90 degrees.The more times we repeat, the before, the first results of weight loss appear.
- Lift on the side
We lie down on the side so that the leg pressed to the floor and the body is in the same line.We lean on the elbow, put the other hand in front of us.Lift the legs 90 degrees.Exercise for weight loss must be done without a hurry, feel the work of the stomach, waist, buttocks and not forget to breathe deeply.After 15 lifts we lie on the other side and repeat the exercise on the second part of the body.
- Shoulder bridge on the leg at right angles
Effective training to combat the fat layer from a supine position.We bend our knees at a right angle, we conveniently rest your shoulders and feet on the floor, our hands lie along the body.Lift the hips and back, so from knee to chest the line under the slope is a straight line.We strain the muscles of the stomach and back as much as possible, make 10 respiratory cycles, gently lower on the back and repeat the exercise 3-4 times too fast weight loss.
- Scissors
We lower the bent knees to the sides of the back.We are in no hurry, the spirit is calm, the maximum number of times.
- Pulling hands to the footprints
Effective exercise for burning fat, curing the oblique muscles of the stomach and studying a thin waist.Lying on the back we rest on the floor, the knees are bent.Hands along the body lie on the floor.We alternately twist the body with one side of the body, stretch our right hand to the right leg as deep as possible, then straighten up and stretch our left hand to the fingers of the left leg.The waist, back and arms work.You can't exert your neck.We breathe deeply, move carefully and feel how the abdominal and back muscles work during the exercise - a sure sign of losing weight.
A set of exercises for men
Men exercises to lose weight and abdomen must be chosen with an eye to work for all muscle groups.The more muscles of silver, the faster the body energy is used, and fatty reserves are burned, including on the abdomen and sides.Men, like women, should not wait for the results without proper nutrition and give up bad habits.It is necessary to remove fat from the sides and stomach with extensive work - exercise and power mode.
Repeat the exercises for weight loss for a man needs 20-25 times at the average pace, approaches can be 3-4, depending on physical preparation.It is better to participate in a quick result every other day and combine this workout with running, cycling, walking with obstacles and other types of cardio loads.
What exercises for choosing a man to get rid of a round stomach and protruding pages?
- Twisting straight, with bent knees
We stretch the elbows to the knees bent by weight in a lying position;
- Twisting on a sloping surface
On the sloping bench that completely smooths the body on exhalation, we stretch the elbows;
- Pushing from the floor with a high lift
We spread our hands on the floor, lifting straight legs to a chair or bed.We make benches under the slope, the body is straight and gathered, this is extremely important for quickly weight loss;
- The heap of dumbbells that are in inclination
After spreading the legs a little wider than the shoulders, we bend at a smooth angle.Hands with dumbbells raise a narrow grip from the hips to the chest, the elbows are pressed to the waist.We do not rush and gently bend the elbows so as not to pull the muscles into the hands.In this case, the exercise for weight loss forgets, we exert stomach and buttocks, not the technique of breathing;
- Lunges with bench press forward
We take the starting position that stands evenly, we hold the dumbbells in the opposite grip in the hands of the hips level, take a lung with one foot forward, bends the leg at a right angle, press the dumbbells with straight hands to the level of the eye.We return to the starting position, repeating the exercise for weight loss 15-20 times on each leg;
- Pulling the legs at right angles on the bars
We rest on the horizontal beam, raise the body, turn in the rise of the lower body at a right angle, work due to the abdominal muscles;
- Planck on the palms with a knee that is pulled
We make a standard beam on straight hands and alternately pull each knee on weight to the chest.This load is perfect for weight loss;
- Planck with dumbbells
The standard straight hand exercise is complicated by dumbbells in the hands on which the palms are rested.Without bending the back and legs, we rest on three points and alternate each elbow behind the belt with excitement in the hands and the press.The exercise is extremely effective for weight loss in the stomach and sides if you do it slowly and confident.
The best exercises for beginners
How to lose weight in the area with sides and stomachs in a week?The question is especially relevant in the summer when the rest at sea inevitably approaches, and the sides and abdomen grow inevitably.For a flash-round with fat deposits on the stomach and sides, it is better to choose a balanced monodote and a special complex of physical exercises that will quickly help lose weight.Immediately make a reservation that we can talk about weight loss for more kg in a short time, it is strictly prohibited for months in this state.
Physical activity should not be limited to pumping press and buttocks, in such a short time it is better to act extensively.E.g.In the morning to run, in the evening swimming, and after next time it is better to set aside a small 50-minute workout to all muscle groups to spread the heart to the rapid combustion of fat on the stomach and sides.The main rule of losing weight: is not two hours before and after exercise.
The best exercises for beginners to dump excess from the sides, waist, stomach:
- Twisting on a gymnastic ball or blanket
Classic twisting is described above, but the exercises can be changed to rapid weight loss if there is a fitball at hand.We lie with the back of the ball, the legs are bent at right angles, we rest on the floor - this is our only support in this exercise.Hands with diluted elbows, we put on the back of the head and stretch them up, keep balance and feel the work of the abdominal muscles;
- Training “Table”
We become a "table" in straight arms and legs bent at right angles.We do not lift our heads over the body.From the knees to the shoulders the body must be in the same line.Then change the rise of each leg over the body;
- Full length jump
We enter the bar on straight hands, pick up one leg below us first, then the other, go straight legs, straighten up, jump up with your hands, lean again, straight one leg, stay in the bar.We repeat this effective exercise to lose weight and pages 10 times for each leg;
- Lunges with bench presses up
Standing smooth, lift our hands with dumbbells to the level of the temples, the elbows are compressed.We take a jump forward and click on the dumbbells on even hands over your head.We stand in the starting position, bend our hands against the elbows and take a jump to the other leg and lift up the dumbbells.For weight loss and examination of the abdominal muscles, we try to perform the exercise without haste;
- Sidebar with lifting free hand up
We are on the side, the upper leg is pressed for the support, we stay in the side rod with emphasis on a straight elbow and a leg.We lift the free hand exactly up, hold the bar on the stem the sloping muscles in the stomach and pull the waist so that it does not bend.We breathe evenly and hold for 20 seconds, then switches side and strain the other side of the upper body rod for uniform weight loss of the sides;
- Planck with swings of the legs to the sides
We stay in a regular bar, based on the elbow bent at right angles.We lift alternately each leg, take it away from us and stay in the bar again.All the most important muscles work to pull up the stomach and hips.
How to remove fat after childbirth
How is fat removed from the stomach and sides after birth?First and foremost, young mothers must monitor health and mood - proper nutrition, strong sleep and the power of the spirit - these are the first assistants in early weight loss after birth.But young mothers will not eliminate the rounded sides and stomachs, here you need effective exercises for girls after birth 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 the mother led a rather active lifestyle before giving birth.It will be possible to start cleaning the abdomen and sides with less mobile women in birth after a month and a half after birth.After suffering a caesarean section, you will have to wait for the first exercises with weight loss for about 2.5 months after surgery.
The "vacuum" in the first stages should be performed lying on a solid surface, preferably in the morning, on an empty stomach, even for the first glass of water.To make a "vacuum" right, bend your knees and spread your arms to the sides.Then take a deep breath and exhale the whole air, accumulated in the abdominal cavity, and strain all the abdominal muscles just during detention.In the case of a deep exhale, the breast should be opened and the stomach is as pulled under it.Don't hurry, pay attention to every abdominal muscle when you exhale.Repeat the exercise 10-15 times.The deeper and longer the movements, the sooner the young mother will be able to lose weight.
From a more active set of weight loss exercises after birth, the same movements must be distinguished that all women are suitable for reducing the amount of fat on the stomach and sides:
- twisting on the floor;
- Lifts of the hips that lie;
- Lifting straight legs lying on your back;
- lift straight legs lying on the sides;
- All kinds of types of planks;
- Squats against the wall.
Do not forget the technique of breathing when you, by exhaling you have to strain the muscles of the stomach, hips, backs and the first results of losing weight will certainly make yourself feel.