The fat layer in the thighs, waist and abdomen is the most common problem for women and men with metabolic disorders, and a tendency to excess weight.To start fighting excess glue tissue on the stomach and sides, you will first need to start eating correctly and perform a fat burning exercise complex that promotes the "driving" of extra pounds.
Immediately it is important to understand that the body simply does not know how to lose weight in a particular part of the body.Usually excess fat passes from top to bottom: first the face loses weight, then a chest, after which the stomach, waist, hips, buttocks and calves are slow leaves.That is why, in order to lose excess weight, you will need to do exercises to overload your entire body and download the press to lose weight on how to make endless inclinations sideways - a typical mistake of losing weight for beginners: even if possible to make the muscles tonne, which will increase slightly, the old fat layer will remain in the same place.Therefore, it is necessary to remove the sediment and abdomen on the sides, performing complex weight loss exercises.
You need to train three or four times a week to lose weight waist, sides and abdomen.The coach is advised to adjust the classes regularly for a speedy weight loss to increase the complexity of training gradually.Thus, the body will not be accustomed to the same loads, which means it will not apply the conditions and stop weight loss.
Exercise for the sides and the belly at home
The mandatory element of any training is warm and should start any weight loss exercise complexes for both men and women.It is warm, which heats the joints and prepares the muscles for cargo, ensuring possible injuries in exercise.You can then start exercising to examine the sides and abdominal volume.Mostly they contain a standard set of movements that will only require a mat and their own weight.You can also buy a large gymnastics ball that will help you lose weight in the press and sides, preserving balance.They are great here:
- twisting,
- Boards on elbows and palm trees,
- To secure the legs,
- Twins.
Multiple types of these simple fat burning exercises will be even more effective.It is necessary to repeat the exercises when losing weight and sides without bigotry and excessive overload, we train in a thoughtful way to work with each muscle.Approximately 12-15 one exercise repetitions 2-3 methods are suitable for women to lose weight, while 18-20 times 3 methods are ideal to lose weight men.These figures vary depending on the weight of the preliminary weight and the preparation of 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 do this curriculum for weight loss and side three times a week, or more often if you want.The key is to spend enough time to relax the muscles.
- Twisting of the upper body
As we lie on the back, we bend our feet to the knees, resting on the floor, twist your hands behind your head, distributing your elbows sideways.We pull the elbows to the knees, tensioning the press muscles and back.We do not stretch our neck and head and pull our hands.The gaze is directed to the ceiling.Do not forget about deep breathing and constant muscle tension when performing weight loss exercises.
- Rotating on the whole body
Leaving all height, we put our hands behind the head.Slowly grind the lower and upper part of the body, combining the shoulders and knees on the weight.We return to the starting position to the floor, repeat the exercise to lose its sides and the belly.
- Starting with straight hands
A straight body on four limbs should be kept as long as possible.The pelvis should not be lowered or raised too high: head, back, buttocks and caviar should form a line.The longer the last time in this position, the faster the fat is burned.Each time the rod needs to increase a quick weight loss.
- Lifting
When you return to the mat, attach your hands under the buttocks and rushed to lift your straight legs 90 degrees.The more times we repeat, the faster the first weight loss results will appear.
- Moving from the side
We lie on the side so that the feet are pressed against the floor and the body in the same line.We lean on the elbow, put another hand in front of us.Raise your leg 90 degrees.Weight loss exercise should be done in a hurry, feel the work of the belly, waist, buttocks and remember to breathe deeply.After 15 lifts, we lie down on the other side and repeat the exercise in the other part of the body.
- Shoulder bridge on the leg at right angles
Effective exercise to fight a fat layer from a lying position.We bend the knees at right angles, rest comfortably on the shoulders and feet on the floor, and the hands lie along the body.Raise your hips and back so that you have a straight line from the knees to the thorax under the slope.We tense the abdominal muscles and as many back as possible, make 10 respiratory cycles, gently lower on your back and repeat the exercise 3-4 times to make the fast weight loss fast.
- Scissors
We lower the bent knees sideways on the back.We are in no hurry, breathing is calm, the maximum number of times.
- By pulling his hands on a trace
Effective fat burning exercise, constipation diagonally abdominal muscles and explores a thin waist.Lying on the back, we will rest on the floor, the roads are bent.Hands along the body lie on the floor.We alternately twist the body on one side of the body, stretching the right hand to the right leg as deeply as possible, then straightening and extending the left hand to the left toe.The vest, back and hands work.You can't crush your neck.We breathe deeply, move carefully and feel how the abdominal and back muscles work during exercise - this is a true sign of weight loss.
Men's Exercise Set
Men's exercises to lose weight and abdomen need to be chosen based on all muscle groups.The more muscle tension, the faster the body's energy is released and the fat supplies, including the stomach and the sides, are burned.Men, like women, should not wait for results without proper nutrition and give up bad habits.It is necessary to remove the fat from the sides and the abdomen, with a comprehensive work - training and power mode.
Repeat the exercises associated with a male weight loss, an average of 20-25 times, and attitudes can be 3-4 depending on physical fitness.It is better to get involved in a quick result every other day and combine this training with running, bicycle, walking with obstacles and other types of heart loads.
What exercises to choose a man to get rid of a round belly and protruding sides?
- Spin straight on the bent roads
We stretch the elbows to the knees bent under weight lying;
- Rotating on a leaning surface
We stretch the elbows upwards on the tilted bench, completely exhaling the body;
- Pushes off the floor high lifting
We place our hands wide on the floor, lift your straight legs to the chair or bed.We make benches under the slope, the body is straight and assembled, it is extremely important to lose weight quickly;
- Dumbbell
After applying the legs slightly wider than the shoulders, equal to the angle.Hands with dumbbells raise narrow adhesion from hips to chest, elbows pressed to waist.We do not hurry and carefully bend the elbows to avoid sticking the muscles of the hands.In this case, we tighten our stomach and buttocks, do not forget about breathing technique;
- Lunges with a stand by pressing forward
We walk evenly standing in the original position, hold the dumbbells in opposite hands in the hands at the hip level, toward one leg, turn one foot forward, bend the leg at right angles, and press the dumbbells directly to the eye level.We return to the starting position, repeat the exercise for weight loss 15-20 times on each leg;
- Leg pull at right angles on rods
We will rest on a horizontal strip, lift the body, twist the lower body ascension at right angles, work for the abdominal muscles;
- Planck on the palms with a knee pull
We make a standard tape with straight hands and alternately pull each knee on the weight of the chest.This load is perfect for weight loss;
- Planck with dumbbells
The standard truth exercise is complicated by dumbbells in the hands with palms resting.Without bending our back and feet, we will rest on three points and alternately start each elbow behind the strap with tension in the hands and press.Exercise is particularly effective in losing weight in your belly and sides if you do it slowly and confidently.
Best exercises for beginners
How to lose weight and abdomen within a week?The question is particularly relevant in the summer, when the rest of the sea inevitably approaches and the sides and stomach inevitably grow.For Blitz with fat deposits in the stomach and sides, it is better to choose a balanced monodote and a special physical exercise complex that will help you lose weight quickly.Immediately book that we can talk about a few kilograms of weight loss in a short period of time, it is strictly prohibited for months in this mode.
Physical activity should not be limited to pressing the press and buttocks, and in such a short period of time it is better to behave in a full time.For example, in the morning, run, evening and after next time, it is better to spend a small 50 minutes of workouts for all muscle groups to dispel the heart so that the stomach and sides can quickly burn fat.The basic weight loss rule: There is no two hours before and after workout.
Best Exercise for beginners throw excess from the sides, waist, belly:
- Rotating on gymnastics ball or carpet
The classic twist is described above, but the exercises can be modified for a quick weight loss if it is appropriate at hand.We lie with your back on the ball, the feet are bent at right angles, we will rest on the floor - this is our only support in this exercise.Hands with diluted elbows that we put on the back of our heads and stretched them, maintaining balance and feeling the work of the abdominal muscle;
- Exercise “Table”
We become a "table" and feet of straight hands, bent at right angles.We do not lift the head over the body.From knees to shoulders, the body should be on the same line.Then alternately climb the rug of each leg above the body;
- The whole length of the length
We enter the rod with straight hands, first pick up one leg under us, then the other, climbing on straight legs, straightening, jumping up, leaning again, straightening one leg, getting into the tape.We repeat this effective exercise when you lose weight for each leg and lose weight 10 times;
- Lunges with benches
When standing smoothly, raise your hands with dumbbells to the level of temples, elbows compressed.We go forward and click the dumbbells on the even hands above the head.We stand in the original position, bend your hands to your elbows and dive into your other leg, raising the dumbbells.We try to do the exercise without a hurry for weight loss and abdominal muscle examination;
- Sidebar with a lifting of a free hand
We lie on the side, the upper foot is pressed against the support, we become in the sidebar, emphasizing the straight elbow and one leg.We lift the free hand exactly upwards, hold the rod tension diagonally the abdominal muscles and pulling the waist so that it does not bend.We breathe evenly and hold for 20 seconds, then replace the side and stretch the sides of the waist - the tape is uniformly losing the sides;
- Planck with leg fluctuations to the side
We become a regular bar based on the elbow bent at right angles.We alternately lift our feet, take it away from us and become the bar again.All the most important muscles try to pull out the belly and hips.
How to remove fat after childbirth
How to remove fat from the abdomen and sides after childbirth?First of all, young mothers should monitor their health and mood - proper nutrition, strong sleep and vitality - these are the first assistants in the early weight loss.However, young mothers will not remove rounded sides and stomach.Here you need effective exercises for girls after giving birth due to weight loss and tonic muscles.
It is believed that you can start exercising by receiving a doctor about a month after a natural birth if the mommy led a rather active lifestyle before birth.A month and a half after giving birth, it will be possible to start cleaning the stomach and the sides with less mobile women.After experiencing Caesarean section, you will need to wait until the first weight loss can be lost about 2.5 months after surgery.
In the first stages, the "vacuum" should be done while lying on a hard surface, preferably in the morning, on an empty stomach, even to the first glass of water.You need to bend your knees and spread your hands sideways to make the "vacuum" right.Then you need to take a deep breath and exhale all the air accumulated in the abdominal cavity, and all the abdominal muscles are accurately strained with exhalation.Deep exhale, the chest should be opened and the stomach, as it was, is pulled under it.Don't hurry, pay attention to each abdominal muscle when exhale.Repeat the exercise 10-15 times.The deeper and longer the movements, the faster the young mother will be able to lose weight.
After more active weight loss exercises after giving birth, the same movements need to be distinguished so that all women are suitable for reducing fat volume in the stomach and sides:
- spin on the floor;
- Hip elevators lie;
- Lifting straight legs lying on the back;
- Lifting straight legs lying on the sides;
- All types of boards;
- Squats to the wall.
Don’t forget about your breathing technique when you need to strain your abdominal muscles, hips, back, and the first weight loss results will certainly make you feel.