Fat layer deposits in the thighs, waist and abdomen are the most common problem of women and men with metabolic disorders and a predisposition to overweight.To start the fight with excess adhesive fabric in the stomach and sides, you will first have to start eating properly and perform a complex of fat loss exercises that promote extra pounds.
It is immediately important to understand that the body simply does not know how to lose weight in a certain part of the body.Generally, excess fat goes from top to bottom: first the face loses weight, then the chest, after which the superfluous in the arms, stomach, waist, hips, buttocks and calves slowly leaves.This is why, to lose overweight, you will have to do exercises to carry all over your body and download the press to lose weight, how to make infinite sides sides - a typical mistake of losing weight beginners: even if it is possible that it becomes the same as it will become the same as it will become the same as it will become the same place.Therefore, it is necessary to remove deposits on the sides and abdomen with complex weight loss exercises.
To lose weight in the waist area, sides and abdomen, you need to train three to four times a week.The rapid weight loss coach is advised to regularly adjust classes for a gradual increase in training complexity.Therefore, the body is not used to the same loads, which means it will not adapt to conditions and interrupt the weight loss process.
Sides and abdomen exercises at home
A mandatory element of any training is a welcoming, you should start any weight loss exercise complex for men and women.It is the hot that warms the joints and prepares the muscles for loads, ensuring that possible injuries when performing exercises.Then you can start exercises to study the volume of sides and abdomen.Most of the time, they include a standard set of movements, for which only one carpet and its own weight will be required.You can also buy a large gymnastics ball that will help you lose weight on the press and sides with the preservation of the balance.They are excellent here:
- cheering,
- Boards in elbows and palm trees,
- squeezing the legs,
- Twins.
The combination of various kinds of these simple fat burning exercises will be even more effective.It is necessary to repeat the exercises to lose weight and sides without fanaticism and excessive overloads, we train carefully, elaborating all the muscles.Approximately 12-15 repetitions of an exercise in 2-3 approaches are suitable for weight loss for women, and 18-20 times 3 approaches are ideal for losing weight men.These numbers vary depending on the preliminary level of weight loss preparation and other individual indicators.
Effective exercises for women
Effective exercises to lose weight and sides for women at home are a set of simple movements that any woman can do without special training, devices and cash costs.You can run this training program to lose weight and sides three times a week and, if desired and more often.The main thing is to devote enough time to relax the muscles.
- Twisting the upper body
Lying from the back, we folded our legs on the knees, resting our feet on the floor, turning our hands behind our heads, spreading the elbows to the sides.We pulled the elbows to the knees, sticking the press and back muscles.Do not cook our neck and head and do not pull our hands.The look is directed to the ceiling.Do not forget the deep breathing and constant muscle tension when performing a weight loss exercise.
- Cheering all over the body
Extending at all height, we put our hands behind our heads.Slowly, we grind the lower and upper parts of the body as we connect our shoulders and knees to weight.We return to the starting position on the floor, repeat the exercise for weight loss on the sides and the abdomen.
- Starting in straight hands
A straight body in the four members should be kept as long as possible.The pelvis cannot be lowered or raised too high: head, back, buttocks and caviar should form a straight line.The more you last in this position, the faster the fat is burned.Each time in the bar should be increased to rapid weight loss.
- Lifting
Returning to the carpet in a lying position, fix your hands under the buttocks and no hurry to lift the straight legs to 90 degrees.The more often we repeat, the earlier the first results of weight loss will appear.
- Raising the side
We lay on the side so that the leg pressed on the floor and body is in the same line.We lean on the elbow, put our other hand in front of us.Raise the leg 90 degrees.Weight loss exercise should be done without haste, feel the work of the abdomen, waist, buttocks and not forget to breathe deeply.After 15 elevators, we lay on the other side and repeat the exercise in the other part of the body.
- Shoulder bridge in the right angles
Effective exercise to combat the fat layer from a lying position.We fold our knees at a straight angle, rested conveniently our shoulders and feet on the floor, our hands are along the body.Lift the hips and back so that from knees to the chest the line under the slope is a straight line.We put on the abdomen and back muscles as much as possible, do 10 respiratory cycles, gently lower our backs and repeat the exercise 3-4 times for rapid weight loss.
- Scissors
We lower our knees folded on the sides on the back.We are not in a hurry, breathing is calm, the maximum number of times.
- Pulling your hands to the steps
Effective exercise to burn fat, harden the abdomen's oblique muscles and study a thin waist.Lying on the back, we rest on the floor, the knees are bent.Hands along the body lying on the floor.Let us alternately become the body with one side of the body, stretched our right hand to the right leg as deep as possible, then straightened and stretched our left hand to the fingers of the left leg.The waist, back and arms are working.You cannot stretch your neck.We breathe deeply, move carefully and feel like the abdominal and dorsal muscles work during exercise - a clear sign of losing weight.
A set of exercises for men
Men exercises to lose weight and the abdomen need to be selected with one eye to work on all muscle groups.The more the muscles strive, the faster the body's energy is spent and fat reserves are burned, including the stomach and sides.Men, like women, should not expect results without proper nutrition and abandon bad habits.It is necessary to remove fat from the sides and abdomen with comprehensive work - training and energy training.
Repeat weight loss exercises for a man needs 20 to 25 times at the average pace, approaches can be 3-4, depending on physical preparation.It is better to get involved in a quick result every day and combine these training with running, cycling, obstacle walking and other types of cardio.
What exercises choose a man to get rid of a round abdomen and protruding sides?
- Twisting straight, with knees bent
We stretched the elbows to the knee bent in weight in a lying position;
- Twisting on an inclined surface
In the sloping seat, completely smoothing the body in expiration, we stretch the elbows up;
- Pushing from the floor with a high survey
We widely put our hands on the floor, raise straight legs to a chair or bed.We make seats under the slope, the body is straight and mounted, this is extremely important for rapid weight loss;
- Dumbbell dumbbells
After spreading the legs a little wider than the shoulders, we fold at a uniform angle.Halters with dumbbell raise a narrow claw from the hips to the chest, the elbows are pressed at the waist.We do not hurry and carefully fold the elbows so as not to pull the muscles of our hands.In this case, exercise for weight loss, we stress the stomach and buttocks, do not forget the technique of breathing;
- Lunges with the bench press forward
We took the starting position stopped uniformly, holding the dumbbells in the opposite squeeze on the hips level, took a thrust with one foot forward, bend the leg at a straight angle, pressing the dumbbells with straight eyes at the eye level.We return to the starting position, repeat the exercise for weight loss 15-20 times on each leg;
- Pulling your legs at right angles in the bars
We received in the horizontal bar, we raise the body, twisting the rise of the lower body at a right angle, works due to the abdominal muscles;
- Planck on the palms with a knee pulling
We make a standard bar in straight hands and alternately pull each knee on the weight on the chest.This load is perfect for weight loss;
- Planck with dumbbell
Straight standard hand exercise is complicated by dumbbells in the hands, in which the palms are rested.Without bending our backs and legs, we rest at three points and alternately we start each elbow behind the belt with tension in the hands and pressed.Exercise is extremely effective for weight loss in the abdomen and sides, if you do it slowly and with confidence.
The best exercises for beginners
How to lose weight in sides and abdomen in a week?The question is especially relevant in summer, when the rest in the sea is inevitably approaching, and the sides and the stomach grow inevitably.For a round with stomach and sides fat deposits, it is best to choose a balanced monodote and a special exercise complex that will quickly help lose weight.Immediately make a reservation that we can talk about weight loss for several pounds in a short time, is strictly forbidden for months in this mode.
Physical activity should not be limited to pumping the press and buttocks in such a short time that it is better to act broadly.For example, in the morning running, swimming at night, and after next time, it is better to dedicate a small 50 -minute training to all muscle groups in order to disperse the heart by the rapid fat burning in the stomach and sides.The main rule of losing weight: is not two hours before and after training.
The best exercises for beginners pour excess sides, waist, abdomen:
- Cheering on a ball or gym rug
Classic torsion is described above, but exercises can be modified for rapid weight loss if there is a hand adjustment ball.We lie down on the ball, the legs are folded at right angles, rest on the floor - this is our only support in this exercise.Hands with diluted elbows, we put on the back of the head and extend them, maintaining balance and feeling the work of the abdominal muscles;
- Exercise Table
We have become a "table" in straight arms and legs folded at right angles.We do not raise our heads above the body.From knees to shoulders, the body must be in the same line.Then switch the rise of each leg above the body;
- Full jump
We entered the bar in straight hands, took one leg under us first, then the other, we take the straight legs, straightening, jump with our hands, lean again, straighten a leg, stay in the bar.We repeat this effective exercise to lose weight and sides 10 times for each leg;
- Lungs with caps up
Standing gently, lift your hands with dumbbells to the temple level, the elbows are compacted.We took a thrust forward and click on the dumbbells in the hands above his head.We were in the initial position, folded our hands on the elbows and took an onslaught into the other leg, lifting the dumbbells.For weight loss and study of abdominal muscles, we try to perform exercise without haste;
- Sidebar with free hand survey up
We lay on the side, the top of the leg is pressed for support, we become the sidebar with an emphasis on a straight elbow and one leg.We increased our free hand exactly, holding the voltage bar in the oblique muscles of the abdomen and pulling the waist so that it does not bend.We breathe evenly and held for 20 seconds, then changed the side and strain the other side of the trunk the bar for uniform weight loss on the sides;
- Planck with legs on the sides
We become a regular bar based on the folded elbow at right angles.Alternately, we got up each leg, took from ourselves and again became at the bar.All the most important muscles work to pull the abdomen and hips.
How to remove fat after delivery
How to remove fat from the abdomen and sides after delivery?First of all, young mothers should monitor health and mood - proper nutrition, strong sleep and spirit vigor - these are the first assistants in early weight loss after delivery.But young mothers will not eliminate sides and rounded 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 the approval of a doctor about a month after a natural birth, if the mother took a very active lifestyle before giving birth.It will be possible to start cleaning the stomach and sides with fewer mobile women in labor after a month and a half after delivery.Having suffered a caesarean section, you will have to wait until the first weight loss exercises for about 2.5 months after surgery.
The "vacuum" in the early stages should be done on a solid surface, preferably in the morning, with an empty stomach, to the first glass of water.To make a "vacuum", you need to bend your knees and spread your arms sideways.Then you need to take a deep breath and exude all accumulated air into the abdominal cavity, sticking all abdominal muscles accurately during expiration detention.In a deep expiration, the chest must be opened, and the stomach is, as it were, pulled under it.Do not hurry, pay attention to each abdominal muscle when expanding.Repeat the exercise 10-15 times.The deeper and the longer the movements, the earlier the young mother will be able to lose weight.
From a more active set of weight loss exercises after delivery, the same movements should be distinguished that all women are suitable to reduce fat volume in the stomach and sides:
- twisting on the floor;
- lifting elevators lying down;
- lifting the straight legs lying on the back;
- Raise the straight legs lying on the sides;
- All types of board types;
- Squat against the wall.
Do not forget the technique of breathing when, when it is exhalation, you need to stretch the muscles of the abdomen, hips, back and the first results of weight loss will surely feel felt.