In an effort to get the perfect weight and seductive figure, many women rely only on cosmetic procedures and diet.But here it is very important to approach this comprehensive issue and constantly perform a number of weight loss exercises, especially for problem -based areas - abdomen and sides, as they deserve special attention and more complete study.
Exercise for loss of abdominal weight and sides: the main causes of fat deposition on the sides and abdomen
The female body is regulated so that it is always preparing to fulfill its main function - the birth of a baby.And this is due to its conception and nutrition.This is the main reason for regular subcutaneous fat deposition in these areas.
According to the laws of nature, creating a layer of fat on the sides and abdomen, a woman's body protects the ureter, kidneys and other internal organs from potential infections and hypothermia.Moreover, the body also tries to provide the future baby the necessary full nutrition, thus providing normal development in the first months of life.These factors are largely because it is so difficult to get rid of small fat deposits in these areas, especially in the lower abdomen.
In addition to these factors, there are a number of others to consider:
- sedentary lifestyle;
- improper diet;
- violation of metabolism and metabolism of substances;
- Hormonal failure.
Basic exercise for weight loss and sides at home
There are a number of wrong stereotypes located associated with loss of weight in the abdomen and sides.One of the most common is that with the daily pumping of the press, a thin waist and a "cube" belly are provided with them and for this they perform an exercise such as a "mill".This is a misconception, as a noticeable decrease in volume can only be achieved by respecting a certain diet, but physical activity has a favorable effect on the internal organs, improves the overall condition of the body, increasing its tone helps to strengthen their muscles and attract their relief.
A complex of effective exercises for the abdomen and sides
To achieve the waist's "aspen", to improve your well -being and maintain yourself in good physical condition it is not necessary to exhaust yourself with many hours of training in fitness clubs and gyms.All this can be done at home, here is a rough complex of gymnastics:
- "Planck" exercise.Strengthens the abdominal muscles, back, lower back and buttocks, and if you complicate it slightly, then the legs.Technique - Accept I.P.Emphasis (represents for push), lasts in this position for 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 "side ribbon").
- "Bike".The exercise is performed lying on the back.Raise your feet up and bend to the knee (approximately at a proper angle).Start slow rotation of the feet, imitating the pedal rotation on a bike.However, when performing this exercise, like everyone else, you should pay special attention to the right breathing: Exhale - strain muscles, soak - relax.It is necessary to perform at a slow pace.Regular implementation of this exercise can be quickly pumped by the press muscles.
- "Rowing".On the contrary, its imitation.Performed c in a position sitting on the floor.At the same time, lift your legs bent on your knees and stretch with straight arms, imitating the rope canaling process.Recommended number of repetitions 10-15 times.This exercise strengthens not only the abdominal muscles, back, feet and buttocks, but also allows you to quickly remove the layers of fat at the waist.
- "Mill".I.P.- Put shoulder legs - width or slightly wider, raise your hands up.Perform alternate tilta on the foot while trying to get your fingers on your fingers (right hand of the lane, left right foot).Exercise favorably affects the internal organs, strengthens the press muscles (oblique abdominal muscles) and helps reduce the fat layer at the waist and the lower back.
- "Termination".Is performed lying on the floor.The legs rise slowly, not bending to the knees and lowering the tin, trying to touch the floor.In this position, it lasts for 10-30 seconds, performing some extracts and deep breathing, compressing and expanding the diaphragm.This exercise, with its regular application, will provide an elastic and embedded stomach, a stylish waist, and also help to get rid of pain and discomfort in the back and back area.
- "The alternative of raising legs lying on the side."It is first performed on the one hand then on the other, with a elbow support.Try to raise your leg as high as possible.It is advisable to perform at a fast pace 10-12 times.Not only the siding of the abdomen, but also the legs (outer and inner thigh muscles) participate in work.Important, when performing this exercise, pay special attention to breathing.
- "Scissors".It is performed lying on the back, both legs are raised, alternating the creation 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 should be on average 5-10 minutes, with a further increase in load.
Abdominal weight loss exercises and sides: tips from classroom professionals to simulators
When practicing in the gym, you can achieve the desired results faster, as the use of special equipment and additional weights make the training much more effective.But at the same time, you need to know and consider that strength training affects the breakdown of fat and accelerating metabolism for several days after training (usually 2 days).Experienced fitness instructors recommend using the three most effective types of exercises (except the above):
- Raising the legs in hanging on the Swedish wall.Take the ribbon with both hands and lift your feet to your chest smoothly and slowly lower them.At the same time, from the level of preparation, the exercise can be done both with the knees bent on the knees, and with the right ones.
- "Body ups sitting on the bench, with its simultaneous turn".The standard exercise is performed in a position sitting on a low bench, with fixing of the toes, hands on the lock behind the head.When lifting the body and bending it forward, you should try to get the knee knee (right knee elbow and vice versa).
- Fitness ball exercises.They are considered very effective for strengthening the press muscles, losing weight and giving relief in the stomach.This is due to the fact that in the process of performing a set of exercises on the fitness ball, the need to monitor balance and breathing plus monitoring is added to the usual loads.
In conclusion, it remains to add that it is necessary to perform a complex of gymnastics at least 3 times a week.The best time for this is time from 10 to 12 or from 18 to 20 hours.