In an effort to get the perfect weight and get the seductive figure, many women only rely on cosmetic procedures and diet.But here it is very important to cope with this issue comprehensively and always do some exercises for weight loss, especially in the case of problem -based belts and sides, as they have particular attention to them and more thorough study.
Exercise to lose weight of the stomach and sides: The main causes of fat deposition on the sides and stomach
The female body is arranged so that the whole time is preparing to fulfill its main function - the birth of a child.And this is because of its concept and feeding.This is the main reason for regular fat -sleeve fat in these zones.
According to the laws of nature, creating a layer of fat on the sides and stomach, the body of women, kidneys and other internal organs protect from possible infections and hypothermia.In addition, the body tries to provide the child with the full nutrition in the future, providing normal development in the first months of life.These factors are largely due to the reason that it is so difficult to get rid of small fat deposits in these zones, especially in the lower stomach.
In addition to these factors, there are some others who need to be taken into account:
- sedentary lifestyle;
- Inappropriate diet;
- breach of metabolism and metabolism of substances;
- Hormonal failure.
Basic exercise to lose weight and sides at home
There are some based error stereotypes associated with weight loss in the stomach and sides.One of the most common is that a thin waist and relief are provided with “cubes” with the daily pumping of the press and that they practice such a “mill”.This is an erroneous opinion, since the amount can only be achieved by compliance with a certain diet, but physical activity has a favorable impact on internal organs, improving the general condition of the body, helps to strengthen the muscles and draw their relief.
Complex effective exercises for the stomach and sides
To achieve the “Aspen” of the waist, to improve your well and to maintain yourself in a good physical shape you do not need to leak with many training hours in fitness clubs and in gyms.All this can be done at home, this is a conclusion of gymnastics exercises:
- Exercise "Planck".It strengthens the stomach muscles, back, lower back and buttons, and if you do it slightly swallow, then the legs.Technique - Accept I.P.The emphasis (due to push presses), which lasts in this position as far as possible (0.5 minutes - 3 minutes).You can make the exercise more complicated by lifting one of the legs or moving the body (happening) all respectively in one and the other (called the “side bar”).
- "Bike".The exercise is restored to the back.Raise your legs up and loop in the knee (about right angle).Start slow rotting of feet, reciting the rotation of pedal on a bike.In doing this exercise, however, like everyone else, you should pay particular attention to proper breathing: exhaling - pressure muscles, inhalation - relax.It is necessary to exercise at a slow speed.The press muscles can quickly apply this exercise.
- "Rowing".Rather, recite.He made C in a sitting position on the floor.At the same time, take the legs bent at the knees, and stretch with direct weapons, reciting the rowing process with oars.Recommended number of repetitions 10-15 times.This exercise not only strengthens the muscles of the stomach, back, feet and buttocks, but it allows you to remove fat layers quickly at the waist.
- "Mill".I.p.- Put the legs on the shoulder - the horror apart or slightly wider, take your hands up.Make alternative bias on the feet, trying to send the fingers to the fingers to the fingers (right hand of the lane, left hand foot).The exercise affects the internal organs favorably, strengthens the press muscles (oblique abdominal muscles) and helps to reduce the fat layer in the waist and lower back.
- "Plow".It is made lying on the floor.The legs are slowly raised, without bending on the knees, and lowering the tin, trying to touch the floor.In this position, linger for 10-30 seconds, making some exhausts and deep breath, compressing and expanding the diaphragm.This exercise, with regular application, elastic and embossed stomach, will provide elegant waist, and will also help to get rid of pain and discomfort in the spine and in the lower back area.
- "Alternate to raise the legs lying on the side."It is first made on one side then on the other, supported by the angle.Try to raise your foot as high as possible.It is advisable to operate at a fast pace 10-12 times.The stomach not only takes the stomach, but also the legs (external and internal muscles of the thigh) participate in the work.It is important, when doing this exercise, pay particular attention to breathing.
- "Scissors".It is made lying on the back, the two legs are raised, and the establishment of the feet behind each other.The number of times depends on readiness and goodwill.
It is recommended that all exercises be done in a complex whose duration would be 5-10 minutes on average, with a further increase in load.
Exercises to lose weight of the stomach and sides: Tips from professionals for classes on simulators
When you are practicing in the gym, you can achieve the desirable results faster, since their special devices and extra weights are used, they make much more effective training.But at the same time, you should be aware and take into account that strength training affects fat breakdown and accelerate metabolism for several days after training (usually 2 days).Experienced fitness instructors recommend using the most effective types of exercises (other than the above):
- Lift the legs in the hanging on the Swedish wall.Take the crossbar with both hands and take your feet gently to the chest and reduce them slowly.At the same time, from the preparation level, the exercise can be done with the bent legs at the knees, and with direct ones.
- “Ups the body sitting on the bench, turning it simultaneously”.The standard exercise is carried out in a low bench sitting position, to fix the legs of the pedal, hands in the lock behind the head.When raising the body and putting it on, you should try to get knee knee (the right angle of the left knee and vice versa).
- Fitness ball exercises.They are considered to be very effective in strengthening press muscles, lose weight and relieve the stomach.This is achieved due to the fact that the need to monitor the balance and plus monitoring the breathing with normal loads.
Finally, it is still adding that it is necessary to do complex of gymnastics 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.