I stopped getting into their favorite things at the recent time?There were ugly barrels, which is why his perfection went away?Every second is facing this at different stages of life.Today, more than 60% of men and women around the world are unhappy with the things they see in the mirror every day, and they are strictly looking for options on how to deal with the problem of overweight.
Wishing a flat and beautiful waist belly?The exercises are an excellent solution to lose the weight of the stomach and the sides for those who dream back.In conjunction with a balanced diet, you will achieve great results much faster and more efficient, which will stay with you for many years.
Why the weight is growing
Small amounts of fat are a norm for anyone.It provides bone and organ protection from hypothermia, no effects from the outside.Too many deposits is already an event.You can get rid of them with training and, for example, a motivated diet.But before you draft a program of exercises and you decide with a diet technique, you must be aware of the reason that “climb up” the weight:
- Reduced metabolism.The oldest becomes a person, the slowest thing is metabolism.It becomes much harder for the body to digest the food, making a series of excessive weight gradually.Perhaps you often noticed that your family, your friends a lot of fat, sweet, and that the figure remains so slim, and that you start to enter, like yeast, from any bottom.This is precisely due to the metabolism, which is normal in the first case, and the reduction - in the latter;
- Genetic predisposition.Scientists have proven that the presence of fat deposits in the body is directly related to human genetics.If relatives on the older line suffered increased body weight, then you will have predisposition to too much fat;
- Sedentary lifestyle.If you move a little, do not make any one, even the smallest physical horror, then you get a few kilograms at least that it will be the difficult deal with this schedule;
- Too eating.The biggest weight is associated with too much weight.In particular, if it is combined with a sedentary lifestyle, fat accumulates a few times faster;
- Incorrect posture.Always stop, fat will gradually accumulate in the stomach.To avoid this, you must always keep your back directly;
- Hormonal changes and failures.When a woman or a man reaches adults, serious hormonal changes occur, different malfunctions are not uncommon, which means that body weight is involved.
Why it is important to do exercises for thin waist and flat abdomen:
- Increase the threat of cholesterol.With an increase in body weight, the percentage of cholesterol also grows in the blood.Poor health, emergence and development of many serious diseases leads to its excessive matter;
- The risk of stroke and heart attack.This applies to people who have reached 40 years of age with an index of body weight-more than 30. In this case, the work of blood vessels deteriorates, the burden on the heart increases again and again.All this in the complex gives additional risks, the likelihood of strokes, heart attacks;
- Slow down circulatory.The accumulation of fats creates an improved load on the internal organs.As a result, the nutrients come much worse, increases blood circulation, ensuring that the reputation of good reputation, the risks of cancer development;
- Reduce immunity.Metabolism deceleration arises as a result of body weight, violation of the hormonal background.The body weakens and becomes much more susceptible to different colds, viral diseases.
It is important to remove the stomach and sides with the most effective exercises not only for a beautiful look.This is also useful for the health of the whole organism.There are some medical symptoms where physical activity is vital:
Effective exercises to lose weight and sides:
- Home training must be done regularly;
- All parts of the body are fully involved;
- For greater efficiency, a diet that is competently compiled is achieved.
The stomach muscles and sides create a particular “corset”.The work of other muscles on the back, buttocks, and inside the hips depends on its state.Only a series of exercises that are competently composed of the body will always be perfect.The results depend on the initial amount of fat deposits and human mood to reduce weight.
Before you choose a suitable physical activity, it must be borne in mind that any motor activity in conjunction with a diet gives a comprehensive effect, and does not interfere with the selected areas only:
We offer you the following exercises that will help at home with your waist and make your stomach elastic and without fat only.
Turning:
- We lie down on a soft gymnastics rug.We bend the legs in the knees.It is essential that they stand even on the floor surface even in a bent state, with the whole pedal;
- We put our hands behind the head;
- We deeply inhale, and we start to raise the upper body.Each rise needs to be accompanied by exhaling;
- When lowering the body body, we breathe slowly.After the back is completely on the floor, we repeat the exercise again;
- We make 2-3 approaches of 10 repetitions.
This is one of the main fitness exercises to work out the abdominal press.Athletes and beginners are experienced.Accessibility, simplicity of execution makes a spin for the universal press exercises.In fact, to work out each muscle group effectively, there is no need to visit the gym.According to this, the exercise is one of the most popular and is a key today.It is not considered the most effective thing, but the bark is worked out remarkably.If you combine it competently with diet nutrition, you will notice very very wonderful result.
Return turning:
- It lies with your back on the gymnastics rug;
- We have the legs so that they are perpendicular to the floor, and the legs are completely located on the surface;
- We put our hands along the body with your stomach down;
- On the exhale, take the lower part of the body, give the legs as long as possible to the chest, hitting a little and fixed for a few seconds;
- On inspiration we go into the front position;
- We do three approaches of ten times.
The crane is reversed or turns one of the most effective exercises to study the lower part of the press.The technique of making such turns is quite simple and even accessible to beginners.The reverse crane goes on the lower distance of the abdominal rectus muscle.However, since all abdominal muscles always work together (they cannot be isolated), doing this exercise, you immediately train the whole press.And this makes such a very effective exercise.
Studies where the electrical activity of the muscular apparatus was measured during the performance of this exercise that reverse recession was to develop the lower part of the press.That is why this exercise can be confident in the most effective ten.
Spit turns:
- We lie with your back on the gymnastics rug, and we accept the front position, guiding your hands to the neck;
- We bend the legs so that they do not touch the surface;
- We rise the top of the body, as we turn the shoulder on the side.Кога делается поворот правога плеча, левая часть остается неизменнннlísís, л ж п ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ж ible
- We repeat the movement for the left shoulder, the same as the right side;
- Repeat 12 times.
To achieve a strong press and embossed, you must not only make a simple spin on the press, but also turning.Not only do they take part in the contours of the sides, but they also protect the spine from injuries.
Spit varieties seem to be a simple exercise.But on the way between an approach to turning and torso relief is the amount of fat sub -breed in the stomach.Therefore, do not try to compensate the bad nutrition on the press.Compared to other muscle groups, the abdominal muscles are not so great.To burn calories, cardio load is a more suitable option.If you are not ready to operate cardio simulators for hours, food is a factor to achieve the result.
Turning with elevated legs:
- We lie down and pull up the legs (you can cross them);
- We operate the body, the same as a classic;
- We take breath as we lowered, leak when they are rising;
- We do three approaches of 10-15 repetition.
It is a common exercise, which performs the direct muscle of the belly trains, as well as transverse and oblique muscle.
Among the large number of exercises on the press, the most effective are complex options.This is turning to your raised feet - a good exercise to study all the muscles of the press, as well as its relief.Of course, flat stomach can only be found in a combination of regular competent training and proper nutrition.During drying or full nutrition, fat sub -skin is burned, and the muscle relief becomes clearer.Drying is a temporary diet, it will be better and more stable with proper nutrition.
Planck to spin:
- Lay down in the front position - the knees/angles are located on the surface in the bar state;
- We ensure that the cervical region and spine are added evenly.We look right before us;
- We take the knees from the floor, and we put the legs on the socks;
- Therefore, we continue without moving 30 seconds.It is important that breathing is not difficult;
- We repeat the same amount of time for each side.If the physical form permits, then you can stand in 1 minute.
What is the useful function of the bar?Conditionally, the benefits of it can be divided into a number of components, such as the benefits for the back, the legs and the press.
Also a dynamic version of the side bar, but more complex in implementation than the previous one.When doing it, the body consumes much more kcal, so it lies to the training program on fat burning.In relation to the press, this change is one fire, judging the reviews of the training.
She is extremely working on her back, her hip and her press.
Start with turn:
- Lie down on the surface on the side;
- We transfer the weight of the body to the angle/ hand on the right and the corresponding leg.It is important that the arm in a bent state proves right angle;
- Put the left foot on the right.We keep the lower limbs evenly.Lifting the hips from the floor;
- We keep this way for 30 seconds.
Unlike the classic version, the side -bar actively belongs to the oblique abdominal muscles, it helps to strengthen the hips, as well as the back.The technique is properly set at the initial stages is the key to success and progress.The larger bar was created to diversify the training program and to work out the muscles of the bark as efficiently as possible.I love to put this exercise at the end of training to immediately spend strength and energy on basic exercises, and then finish the press on the press.Like any active physical activity, this exercise, performed with the right technique, only benefits the body.
Lugs:
- We take one small step with the right foot and bending it.After taking this position, muscle tension is detected in the barrel part;
- We raise our hands right before us in similarities to the floor;
- We take a significant step forward with the left pedal, and we sit down a little.The right one in this case is still behind, but with the rise of the sock;
- The back during movement should always be flat;
- Repeat the attacks;
- We make 15 repetitions on each leg.
If you have never done exercises earlier on the abdomen, you should make sure effective attacks.
The lunges are a basic exercise designed to develop hip buttons and muscles (especially quadriceps).It is in every sport.It can be done with your own weight, and use special equipment: rods, dumbbells, Smith simulator.If you look at how professionals do attacks, they seem to be easy to do.But this is not so.Before you start, it will be necessary to work for several weeks with your own weight and work out equipment.And then add the load.There are many types of attacks.Within the framework of this section, we will only understand the most popular one used by male and female athletes in physical construction.
Tilts on the sides:
- We just get up.Raise our hands over your head and wrapped together;
- We make inclins on the right.Ideally, so that the torso bending as much as possible - the stretching on the left should be detected.We are settled in a biased position for 15 seconds;
- Carving back to the starting point;
- We repeatedly complied with the same delay for 15 seconds;
- Once you get used to the “delays”, you can increase their time, for example, about 30 seconds.
It is a simple, but effective exercise of the bias on the sides to strengthen the oblique abdominal muscles that affect the size of the waist.This exercise is aware of everyone from school PE.
In this exercise, the external abdominal muscles are loaded.With a good study with an extra load, they notice, but so it will be necessary to sit on a diet to remove the excessive fat layer (if any).
If you do tilt, you can make it a little bent feet.
"Vacuum":
- We stand on all four, keeping in this position with the help of knees and angles;
- We take a deep breath.At this moment, the press should be as relaxed as possible;
- Exhale and at the same time suck in the stomach, pushing the press;
- We are without movement for 30 seconds;
- We repeat in 2-3 approaches of 15 repetitions.
This is a static exercise to develop the inner muscles of the abdominal press (in particular, the transverse muscles and muscles of the diaphragm).
The exercise is suitable for working out the abdominal press.It is based on breathing.
In order to learn how to make a stomach vacuum, you must practice this exercise regularly, at least 2-3 times a week.The possibility of maintaining breathing for a longer period is increasing gradually, and the ability to put pressure on different departments of the stomach muscles develops with a conscious will.Ultimately, this enables the pressing press much more efficiently.
The hips rise to convince:
- Lie down, stretching your hands along the body, palm on the floor;
- We bend the legs on the knees, taking to the sides, and not forgetting that the legs should be straight on the surface;
- Slowly, slowly, take the hips with the lower back.The rest of the body should remain real estate on the rug;
- We make the small back and we press the gluteal muscles.We keep in this position for a few seconds, fixed;
- We return to the initial position;
- We repeat 10-15 times in some approaches.
When the functioning of the pelvis occurs, it sets out that the deadlines in a short period can be achieved through tight buttons, relief and elastic.This occurs due to the good training study of muscle tissue located in this area.In each complex, which, to one step or another, is aimed at working out the lower part of the human body, I include mandatory to apply the gluteal bridge.Its execution is available and, in addition, it is desirable not only for professional athletes, but for beginners, to maintain a good physical shape, in addition to other higher levels performed exercises.The back pipe has a number of insurmountable benefits that help to achieve beautiful hips, among both the fair sex and men.
How to choose physical exercises to lose the weight of the stomach and sides:
- Medical indications/contraindications.For example, it is best to abandon people suffering from osteochondrosis through exercises with sharp movements.Patients with heart problems and blood vessels should abandon weight movements, running;
- Goals.The more the target, the more complex and more effective the set of exercises should be.If you only need to remove a few kilograms, then exercises will be quite simple in conjunction with a low -carb diet.To get more effect and get athletic forms, it is important to carry out cardio training and do exercises for the press;
- Conditions.If you always go to the gym, then do the opportunity to use different simulators.Otherwise, it is necessary to choose training that can be easily done at home with improvised methods.
Before you start the sides and remove the stomach, a program needs to be drafted.The performance without delay of exercises is unlikely to give the desired effect.The training set is chosen for everyone alone, taking into account the characteristics of the body, the first physical form and body parameters.An experienced coach should deal with this issue.
For consultation, there is no need to visit sports halls, fitness centers.One training is sufficient with a specialist so that the right exercises can be selected and a plan to draft.It also shows the technique of making some movements.
If there is no way to touch the coach, then you can do general exercises, for example, cut the charge in the morning.However, do not forget that there is not so much efficiency.It is best to try to draw up a training plan in person, but with the mandatory accounting of the following factors:
It is not as difficult to remove the waist and stomach as difficult as it may be at first glance.The main thing is to make a program and make a program that will help to quickly achieve the desired goal.And we will help you with this.