In an effort to get the perfect weight and the seductive figure, many women rely only on cosmetic procedures and diet.But here it is very important to address this issue comprehensively and constantly, several weight loss exercises, especially for problem -based - abdomen and sides, as they deserve special attention and a more complete study.
Weight loss exercise of abdomen and sides: the main causes of fat deposition on the sides and abdomen
The female body is organized in such a way that all the time is preparing to fulfill its main function - the birth of a child.And this is due to its conception and food.This is the main reason for regular deposition of subcutaneous fat in these zones.
According to the laws of nature, creating a fat layer on the sides and abdomen, a woman's body protects the ureter, kidneys and other internal organs from possible infections and hypothermia.In addition, the body also tries to provide the future baby the complete nutrition necessary, thus providing normal development in the first months of life.These factors are largely due to why it is so difficult to get rid of small fat deposits in these areas, particularly in the lower abdomen.
In addition to these factors, there are also several others that should be taken into consideration:
- sedentary lifestyle;
- Inadequate diet;
- Violation of substance metabolism and metabolism;
- Hormonal failure.
Basic exercise to lose weight and sides at home
There are several established erroneous stereotypes associated with weight loss in the abdomen and sides.One of the most common is that, with daily press pumping, a thin waist and a "cubes" belly are supplied to them and, for that, they perform an exercise as a "mill".This is a wrong opinion, since a remarkable reduction in volume can only be achieved by fulfilling a certain diet, but physical activity has a favorable effect on internal organs, improving the overall body condition, increasing its tone helps strengthen muscles and draw its relief.
An effective exercise complex for the abdomen and sides
To achieve the waist's “Aspen”, to improve your well -being and stay in good physical form, you don't have to exhaust with many hours of training in clubs and fitness gyms.All of this can be done at home, here is an approximate complex of gym exercises:
- "Planck" exercise.Strengthens the muscles of the abdomen, back, lumbar and buttocks, and if you complicate a little, your legs.TECHNICAL - ACCEPT I.P.The emphasis (pose for push -up) remains in this position as long as possible (0.5 minutes - 3 minutes).You can complicate the exercise by raising one leg or moving (unfolding) the body alternately in one and the other (called the "sidebar").
- "Bike".The exercise is performed lying on the back.Raise your legs up and fold the knee (approximately at a right angle).Begin the slow rotation of your legs, imitating the routing of the pedals on a bicycle.By performing this exercise, however, like everyone else, you should pay special attention to proper breathing: Expire - Strain the muscles, inspire - relax.It is necessary to perform at a slow pace.Regular implementation of this exercise can be quickly pumped by the press muscles.
- "Remo".Instead, your imitation.Performed C in a position sitting on the floor.At the same time, lift your legs folded to your knees and stretch your arms straight, imitating the rowing process with oars.Recommended number of repetitions 10-15 times.This exercise strengthens not only the muscles of the abdomen, back, legs and buttocks, but also allows you to quickly remove the fat layers at the waist.
- "Mill".I.P.- Place your legs in shoulder width or a little wider, lift your hands up.Perform alternative inclinations on your feet while trying to take your fingers to your fingers (the right hand of the track, left leg to the right).Exercise affects the internal organs favorably strengthens the press muscles (oblique abdominal muscles) and helps reduce the fat layer at the waist and lower back.
- "Plow".It is performed lying on the floor.The legs are slowly raised, without bending the knees and lowering the can, trying to touch the floor.In this position, take 10-30 seconds, performing various deep examination and breaths, compressing and expanding the diaphragm.This exercise, with its regular implementation, will provide an elastic and relief stomach, an elegant waist and also help to get rid of pain and discomfort in the spine and lumbar area.
- "Alternate raising your legs lying next door."It is performed first on one side, on the other, with an elbow support.Try to raise your leg as high as possible.It is advisable to present yourself at a rapid pace 10 to 12 times.Not only the lateral muscles of the abdomen, but also the legs (the external and internal muscles of the thigh) participate in the work.It is important, when performing this exercise, pay special attention to breathing.
- "Scissors".It is performed lying on the back, both legs are raised, alternating the establishment of the feet behind each other.The number of repetitions depends on the preparation and well -being.
All exercises are recommended to be performed in a complex whose duration should be an average of 5 to 10 minutes, with an additional increase in the load.
Weight loss exercises of the abdomen and side: Tips from professionals for classes in simulators
By practicing at the gym, you can achieve the desired results faster, as using special devices and additional weights, they make training much more effective.But at the same time, you should know and consider that strength training affects fat breakdown and acceleration of metabolism for several days after training (usually 2 days).Experienced fitness instructors recommend using three more effective exercise types (except the above):
- Raising your legs on the Swedish wall.Take the transverse bar with both hands and lift your legs gently on your chest and slowly lower it.At the same time, from the level of preparation, the exercise can be done with the legs bent to the knees and the straight.
- "The ups of the body sitting on the bank, with its simultaneous twisting".Standard exercise is performed in a position sitting on a low seat, with the leg's feet attachment, the hands in the lock behind the head.As you lift your body and lean it forward, you should try to take the knee from the knee of the leg (the right knee right elbow and vice -vessel).
- Fitness Ball Exercises.They are considered very effective in strengthening the muscles of the press, losing weight and giving relief to the stomach.This is achieved due to the fact that, in the process of performing a set of exercises on the fitness ball, the need to monitor the balance and more the breathing monitor is added to ordinary loads.
In conclusion, it remains to be added that it is necessary to perform a complex of gymnastics exercise at least 3 times a week.The best time for this is the time from 10 to 12 or 18 to 20 hours.