In an effort to gain the perfect weight and a seductive figure, many women rely solely on cosmetic procedures and nutrition.But here it is very important to address this issue comprehensively and constantly perform a number of weight loss exercises, especially on problem -based areas - abdominal and parties, because they deserve special attention and more careful study.
Abdominal and side weight loss exercises: Main causes of fat deposits on the side and abdomen
The woman's body is arranged in such a way that it is always going to fulfill her main function - the birth of the baby.And this is due to its concept and feeding.This is the main reason for regular subcutaneous fat in these areas.
According to the laws of nature, the body protects the ureter, kidneys and other internal organs from possible infections and hypothermia by creating a fat layer on the sides and abdomen.In addition, the body also tries to provide the next child with the necessary nutrition, thus ensuring normal development in the first months of life.These factors are mainly related to why it is so difficult to get rid of even small fat deposits in these areas, especially in the lower abdomen.
In addition to these factors, there are several others to consider:
- sedentary lifestyle;
- wrong diet;
- violation of metabolism and metabolism;
- Hormonal failure.
Basic exercise for weight and side loss at home
There are several created false stereotypes associated with weight loss in the abdomen and sides.One of the most common is that with the press daily pumping, they are delivered to a thin waist and a relief belly with "cubes" and do such an exercise as "mill".This is a false opinion, as a significant reduction in volume can only be achieved according to a certain diet, but physical activity has a beneficial effect on the internal organs, improves the general condition of the body, increases its tone to strengthen the muscles and increase their relief.
Effective exercise complex in the abdomen and parties
To achieve the waist "Apse" to improve your well and keep yourself in good physical shape, you do not need to exhaust yourself with many hours of training in fitness clubs and gyms.All this can be done at home, here is about a set of gymnastics exercises:
- Exercise "Planks".Strengthens the muscles of the abdomen, back, lower back and buttocks, and if you complicate it a little, the legs.Technique - Accept I.P.For as long as possible (0.5 minutes - 3 minutes) emphasis (posing on push -Colly) in this position (0.5 minutes - 3 minutes).You can complicate the exercise by lifting one of the legs or moving the body alternately in one (called the "side band").
- "Bicycle".Exercise is done lying back.Lift your feet up and fold in your knee (approximately right angle).Start slow leg rotation by mimicking the pedal rotation on the bike.When doing this exercise, however, like everyone else, you should pay special attention to proper breathing: exhale - strain muscles, inhale - relax.It should be done at a slow pace.Press muscles can quickly pump out regular implementation of this exercise.
- "Rowing".Rather, its imitation.Executed C sitting position on the floor.At the same time, lift your legs bent at the knees and stretch with straight hands, imitating the rowing process with the rowing.Recommended number of repetitions 10-15 times.This exercise not only strengthens 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 feet shoulder width or slightly wider, lift your hands up.Make an alternative slope to your feet while trying to get your fingers at your fingers (the right arm of your legs, your left hand right foot).Exercise has a beneficial effect on the internal organs, strengthens the muscles of the press (oblique abdominal muscles) and helps reduce the fat layer of the waist and the lower back.
- "Plow".This is done while lying on the floor.The legs slowly lift without leaning on the knees and lowering the tin, trying to touch the floor.In this position, delay for 10-30 seconds, making several deep exhalations and breaths, squeezing and expanding the diaphragm.This exercise with regular implementation will provide a flexible and relief of the stomach, an elegant waist, and will help to get rid of pain and discomfort in the back and area of the back and area.
- "Alternatively, lifting the legs lying on the side."This is done first on one side, on the other, with support for the elbow.Try to lift your leg as high as possible.It is recommended to take 10-12 times quickly.Not only the abdominal muscles, but also the legs (external and inner muscles of the thigh) participate in the work.When doing this exercise, it is important to pay special attention to breathing.
- "Scissors".This is done while lying on the back, both legs are lifted, alternately replacing the feet behind.The number of repetitions depends on the preparedness and well.
All exercises are recommended to be done in a complex, which should be on average 5-10 minutes, with another load increased.
Exercises for abdominal and lateral weight loss: Simulator lesson professional tips
When practicing in the gym, you can achieve the desired results faster because using special devices and additional weights, they make training much more efficient.But at the same time, you need to know and take into account that endurance training several days after training (usually 2 days) affects fat breakdown and accelerated metabolism.Experienced fitness instructors recommend using the three most effective types of exercises (except for the above):
- Raising your legs hang on a Swedish wallTake the transverse shower with both hands and evenly lift your feet to your chest and slowly lower them.At the same time, from the level of preparation, the exercise can be done with both legs bent at the knees and straight.
- "Highlands sitting on the bench with simultaneous slicing"In the area, the standard exercise is done in a sitting position on a low bench with leg fixation, hands in the lock behind the head.When lifting your body and tilting it forward, you should try to get your leg knee (the right elbow of the left knee and vice versa).
- Fitness ball exercisesIn the area, they are considered very effective in strengthening the press muscles, losing weight and relieving the stomach.This is achieved because the fitness ball exercises are accompanied by the need to monitor the balance and plus monitor breathing is added to normal loads.
In conclusion, a set of gymnastics exercises should be performed at least 3 times a week.The best time for this is 10 to 12 or 18 to 20 hours.