In order to get a flawless weight and an enticing figure, many women rely only on cosmetic procedures and diet.However, it is very important here to solve this problem in detail and to constantly perform a lot of exercises for weight loss, especially for problems based on the abdomen and sides, as they deserve special attention and detailed research.
Gray and Side Weight Throw Exercise: The main causes of fat deposition on the sides and abdomen
The woman's body is arranged so that she is always preparing to perform her main function - the birth of a child.And this is due to its concept and feeding.This is the main reason why subcutaneous fat regularly settles in these areas.
Based on the laws of nature, when creating a layer of fat on the sides and abdomen, the female body protects the ureter, kidneys and other internal organs from possible infections and hypothermia.In addition, the body also tries to give the baby the necessary full nutrition, thus providing normal development in the first months of life.These factors mainly determine why it is so difficult to get rid of even low fat deposits in these areas, especially in the lower abdomen.
In addition to these factors, there are also several others to take into account:
- sedentary lifestyle;
- Invalid diet;
- Violation of metabolism and metabolism;
- Hormonal failure.
Basic exercise to lose weight and sides at home
There are several settled false stereotypes associated with weight loss in the abdomen and sides.One of the most common is that when pumping the press daily, they are given a thin waist and relief belly with "cubes" and do this exercise such as "mill".This is a misconception because a noticeable reduction in volume can only be achieved by following a certain diet, but physical activity has a favorable effect on the internal organs, improves overall body condition, increases its tone, helps strengthen muscles and strengthen their relief.
Effective abdominal and side exercises complex
In order to achieve the waist 'tremors ", improve your well and maintain good physical shape, you don't have to use yourself for many hours at workouts at fitness clubs and gym.All this can be done at home, here is the approximate gymnastics exercise complex:
- Exercise Planck.Strengthens the muscles of the abdomen, back, lower back and buttocks, and if you make it a little, then your feet.Technique - Accept I.P.Emphasizing (posture buds), stay in this position for as long as possible (0.5 minutes - 3 minutes).You can complicate the exercise by lifting one of your feet or moving (revealed) your body alternately in one and the other (called "sidebar").
- “Bicycle”.The exercise is done while lying on the back.Raise your legs up and bend the knee joint (approximately right angles).Start slow leg rotation by imitating pedal rotation on your bike.When performing this exercise, like everyone else, you should pay special attention to the right breath: exhale - tension muscles, inhalation - relax.It is necessary to perform at a slow pace.Regular implementation of this exercise can pump quickly.
- "Rowing".Rather, his imitation.Performed in a C sitting position on the floor.At the same time, lift your legs bent on your knees and extend straight hands, mimicking the rowing process with paddles.Recommended number of reps 10-15 times.This exercise not only strengthens the muscles of the abdominal, back, legs and buttocks, but also allows you to quickly remove the fat layers at the waist.
- Mill.I.P.- Place your leg shoulder - width or slightly wider, lift your hands up.Perform alternative tilt to your feet, trying to fingerts your toes with your toes (right strip leg, left hand right legs).Exercise favorably affects the internal organs, strengthens the press muscles (diagonal abdominal muscles) and helps reduce the fat layer in the waist and lower back.
- "Plow".It is done while lying on the floor.The legs are slowly lifted, not tangled to the knees and lower the tin while trying to touch the floor.Stay in this position for 10-30 seconds, do some deep exhalations and breathing, compressing and expanding the diaphragm.This exercise will provide elastic and relief stomach, elegant waist, and will help to get rid of pain and discomfort in the spine and lower back.
- "Lifting legs lying on the side."It is first performed on one side and on the other by supporting the elbow.Try to raise your leg as high as possible.It is advisable to have a quick pace 10-12 times.Not only the lateral abdominal muscles, but also the legs (external and inner thigh muscles) participate in the work.It is important to pay special attention to breathing when performing this exercise.
- "Scissors".It is done while lying on the back, raised both legs, alternating with the legs behind each other.The number of reps depends on the preparation and well.
All exercises are recommended in a complex with a average duration of 5 to 10 minutes, further increased load.
Abdominal and Side weight loss exercises: Professional tips for classes on fitness equipment
By practicing the gym, you can get the results you want faster, as they make special devices and additional weights much more effective.At the same time, however, you should be aware and take into account that the strength training for a few days after the workout (usually 2 days) affects the breakdown of fat and accelerating metabolism.Experienced fitness instructors recommend using three most effective types of exercises (except the above):
- Leg hanging on a hanger on a Swedish border;Take the crossbar with both hands and raise your feet smoothly to your chest and slowly lower them.At the same time, from the level of preparation, exercise can be done as long as the legs are bent on the knees and with straight.
- "Body ups sitting on the bench while turning at the same time";The standard exercise is done while sitting on a low bench when the legs fix the feet, the hands lock behind the head.When lifting your body and tilting it forward, you should try to get rid of the knee of the leg (left knee right elbow and vice versa).
- Fitness ball exercises;They are considered highly effective in strengthening the press muscles, losing weight and facilitating the stomach.This is due to the need to observe balance and plus the Breathing of the Monitor is added to the usual cargo during the workout of the workout.
In conclusion, it should be added that it is necessary to perform a gymnastics exercise complex at least 3 times a week.The best time is time from 10 to 12 or 18 to 20 hours.