Deposits of the fat layer in the thighs, waist and stomach are the most common problem of women and men with metabolic disorders and predisposition to excessive weight.To start the fight with excessive sticky tissue on the stomach and sides, first of all you will have to start eating properly and promoting complex fat exercises that promote “drive” extra pounds.
It is immediately important to understand that the body does not know how to lose weight in a certain part of the body.Usually too much fat goes from top to bottom: at first the person loses weight, then the chest, followed by slow leaves on the weapons, on the stomach, on the waist, on the hips, buttons and calves.That is why, to lose too much weight, that you will have to do exercises to load the whole body, and download the press to lose weight, how to make irrevocable bias on the sides -a typical mistake of beginners to lose weight: even if it is possible to bring the muscles into a tone, which will increase the small tether, the old -fat can not only be the place to be the time to be there.Therefore, deposits need to be removed on the sides and the abdomen with complex exercises for weight loss.
In order to lose weight in the waist area, sides and stomach, you must train three or four times a week.It is recommended that the coach for rapid weight loss of classes are regularly adjusted for a gradual increase in the complexity of training.So the body will not use the same loads, which means it will not adapt to the conditions and stop the process to lose weight.
Exercises for sides and abdomen at home
It is a mandatory feature of any training, it should start any exercises for weight loss for both men and women.Time is heated with the joints and prepares the muscles for loads, insure from potential injuries when doing exercises.Then you can start exercises to study the size of the sides and stomach.They often include a standard set of movements, which will only need to rug and their own weight.You can also buy a large gymnastics ball that will help make weight loss in the press and in the sides to preserve the balance.They are excellent here:
- coming,
- Planks on the angles and palms,
- tightening the legs,
- Twins.
It will even be more effective to put some types of simple exercises to burn fat.The exercises need to be repeated to lose weight and sides without fanaticism and too excessive loads, we train sensitively, working out all muscle.There are about 12-15 repetition of one exercise on 2-3 approaches suitable for weight loss for women, and 18-20 times 3 approaches are suitable to lose weight men.These figures vary depending on the preparatory preparatory level of weight and other individual indicators.
Effective exercises for women
Effective exercises to lose weight and sides for women at home are a series of simple movements that any woman can do without special training, devices and cash costs.You can do this training program to lose weight and sides three times a week, and if necessary and more often.The main thing is to spend a lot of time to relax muscles.
- Turning the upper body
As we lie on the back, we bend our feet on the knees, putting our feet on the floor, turning our hands behind the head, spreading the angles on the sides.We draw our angles on the knees, pushing the muscles of the press and backwards.We do not press the neck and the head and we do not pull our hands.The gaze is focused on the ceiling.Do not forget about deep breathing and persistent muscle tension and weight loss exercise you are doing.
- Turning on the whole body
As we expand to the full height, we offer our hands behind the head.Slowly we grind the lower and upper parts of the body, and the shoulders and knees connecting on weight.We return to the front position on the floor, we will repeat the exercise to lose weight on the sides and stomach.
- Starting on straight hands
A straight body on the four limbs must be kept as far as possible.The pelvis can not be lowered or built too high: there should be a straight line as one, back, on the buttocks and the caviar.The longer you last in this position, the fastest is burned the fat.All time in the bar must be increased for rapid weight loss.
- Rise
Returning to the rug in a positioning position, arrange your hands under the buttocks, and without hurry to raise direct legs 90 degrees.The more times we do again, the first results of weight loss will appear.
- Rising on the side
We lie down on the side so that the leg is crushed on the floor and on the body in the same line.We followed the angle, we put the other hand before us.Raise the leg 90 degrees.Exercise for weight loss should be done without haste, work the stomach, the waist, buttocks, and do not forget to breathe deeply.After 15 lifts, we lie down on the other side and repeat the exercise on the rest of the body.
- Shoulder bridge on the pedal at right angles
Effective exercise to cope with the fat layer from a located site.We bending our knees at a right angle, we make your shoulders and relieve your feet conveniently, our hands lie along the body.Raise the hips and back so that the line under the knee to the chest is a straight line.We press the stomach muscles and back as much as possible, we do 10 breathing cycles, lower your back, and do the exercise 3-4 times for rapid weight loss.
- Scissors
We reduce the bent knees on the back sides.We are not in a hurry, the breath is calm, the maximum amount sometimes.
- Pulling the hands on the legs
Effective exercise to burn fat, relieve oblique muscles of the stomach and study a thin waist.Compatible on the back we rest on the floor, the knees are bent.Hands along the body are on the floor.We turn the body with one side of the body, stretching our right hand to the right foot as deep as possible, then straighte up, and stretch our left hand with the left leg fingers.The waist, back and weapons are working.You can't push your neck.We breathe deeply, feel carefully and feel how the abdominal and dorsal muscles work during the exercise - a sure signal to lose weight.
A series of exercises for men
Men's exercises to lose weight and abdomen sides with the work of all muscle groups must be lost.The more muscle pressure, the fastest consumed body energy and fat reserves are burned, including on the stomach and sides.Men, like women, should not wait for the results without proper nutrition and bad habits.Fat needs to be removed from the sides and abdomen with comprehensive work - training and power mode.
Repeat the exercises for weight loss for a man who needs 20-25 times at the average speed, approach can be 3-4, depending on physical preparation.It is better to cope with a quick result every other day, and combine these training with running, cycling, walking with obstacles and other types of cardio loads.
What are the exercises to choose a man to get rid of an accurate belly and sides that are declining?
- Turning straight, with bent knee
We stretch our angles to the bent knees on weight in a located position;
- Turning on a biased surface
On the bias bias focusing entirely on the body on exhaling, we extend the angle;
- Pushing from the floor with a high rise
We offer our hands widely on the floor, we raise straight legs to a chair or bed.We make benches under the slope, the body is straight and assembled, this is extremely important for rapid weight loss;
- Dumbbellings of dumbbells standing in a tendency
After spreading the legs slightly wider than the shoulders we looped at even angle.Hands with dumbbells raises a narrow grip from the hips to the chest, pressing the angles on the waist.We do not expedite the angles and bending carefully so that we do not pull the muscles of the hands.In this case, do not forget the practice for weight loss we push the stomach and the buttocks, do not forget the breathing technique;
- Lunges with bench pressure forward
We accept the front position standing evenly, we keep the dumbbells in the grip opposite the hands at the hip level, take lunch with one leg forward, loop the leg at a right angle, press the dumbbells with direct hands to eye level.We return to the initial position, do the exercise for weight loss 15-20 times on each leg;
- Pulling the feet at right angles on the bars
We are lying on the horizontal bar, raising the body, turning in the lower body lifting at a right angle, working due to abdominal muscles;
- Planck on the palms with a knee pulling
We make a standard bar on straight hands and draw all knees on weight on the chest.This burden is perfect for weight loss;
- Planck with dumbbells
The standard manual exercise is just complicated by dumbbells in the hands, on which the palms are discontinued.Without bending your back and feet, we rest on three points and we start every angle behind the zone with tension in the hands and press.This exercise is extremely effective for losing weight in the stomach and sides, if you do it slowly and confidently.
The best exercises for beginners
How to lose weight in the area of sides and stomach a week?The issue is very relevant in the summer, when the rest at sea is inevitably approaching, and if the sides and stomach grow inevitably.For blitz-rounds with fat deposits on the stomach and on the sides, it is best to choose a flat monodote and special complex physical exercises that will quickly help to lose weight.Make an immediate booking that we can talk about weight loss for several kilograms in a short period, it is strictly prohibited for months in this method.
Physical activity should not be limited to the pumping of press and buttocks, in a short time to act comprehensively.For example, in the morning to run, in the evening swim, and after the next time a small 50 minute training is best worn for each group of muscles to spread the heart on fat burning on the stomach and on the sides.The main rule for losing weight: It is not two hours before and after training.
The best exercises for beginners to dump surplus from the sides, from waist, stomach:
- Turning on a gymnastics ball or carpet
A classic turns are described above, but the exercises can be changed for rapid weight loss, if fitball is on hand.We lie with your back on the ball, the legs are bent at right angles, we are on the floor - this is our support in this exercise.Hands with a dilute angle we put on the back of the head and stretch them up, keeping equilibrium and feeling the work of the abdominal muscles;
- Exercise "table"
We are a “table” in direct weapons and in legs that are bent at right angles.We do not raise our head over the body.From the knees to the shoulders, the body should be in the same line.Then change the lifting on each leg above the body;
- Total Jump -Length Total
We go into the bar on direct hands, pick up one leg about us first, then the other, go on the straight legs, straighten up, jump up with his hands, lean again, straighten one leg, to be in the bar.We repeat this effective exercise to lose weight and sides for each leg;
- Lunges with bench chests up
Standing smoothly, our hands rose with dumbbells to the level of temple, the angles are compressed.We take a forward lunch and click on the dumbbells even hands above your head.We stand in the front position, we put our hands on the angles, and we call lunch to the other pedal, raising the dumbbells up.For weight loss and study of abdominal muscles, we try to do the exercise without haste;
- Raising a free side bar
We lie down on the side, the upper leg is pressed on the support, we are in the side bar with an emphasis on a straight angle and one leg.We raise the free hand directly up, we keep the bar pressure on the oblique muscles of the stomach and pull the waist so that it does not meet.We breathe evenly and keep for 20 seconds, then we change the side and pressure on the other side of the torso for uniform weight loss of sides;
- Planck with leg swings on the sides
We are in regular bar, based on the angle bent at right angles.We raise each leg alternately, build it from us, and once again in the bar.The most important muscles work to pull up the abdomen and hips.
How to remove fat after childbirth
How to remove fat from belly and sides after childbirth?Firstly, young mothers should monitor health and mood - proper nutrition, strong sleep and energy of the Spirit - these are the first assistants in early weight loss after childbirth.But young mothers will not end the sides and the balanced stomach, here you need effective exercises for girls after childbirth for weight loss and tonic muscle.
It is believed that you can start playing sports with a doctor's approval about a month after natural birth, if the mom was in charge of lifestyle that is active enough before it was considered.It will be possible to start the stomach and clean the sides with less mobile women in work after a month and a half after childbirth.After you tolerate Cesarean section, you will have to wait until the first exercises for weight loss for about 2.5 months after surgery.
The “vacuum” in the first steps must be made lying on a solid surface, in the morning if possible, on an empty stomach, even to the first glass of water.To make a “vacuum” right, you must bend your knees and spread your arms on the sides.Then you need to take a deep breath and exhale the full -time accumulated in the abdominal cavity, pushing all the abdominal muscles precisely during exhale.On deep exhale, the chest should be opened, and the stomach, as it was, is drawn about.Do not notice, pay attention to all abdominal muscle when you release.Repeat the exercise 10-15 times.The deeper and longer the movements, the first young mother will be able to lose weight.
From a more active series of weight loss exercises after childbirth, the same movements should be distinguished by all women suitable to reduce the amount of fat on the stomach and sides:
- turning on the floor;
- hip lifts located;
- raising direct legs lying on the back;
- Raising direct legs lying on the sides;
- All kinds of planes;
- Squats per wall.
Do not forget the breathing technique, when you are exhausts you need to push the stomach muscles, hips, backs, and certainly the first fruit related to lose weight.