The deposits of the fat layer on the thighs, the waist and the abdomen are the most common problem of women and men with metabolic disorders and a predisposition to excess weight.To begin the fight against excess adipose tissue in the stomach and sides, mainly We will have to start eating correctly and perform a complex of fat burning exercises that contribute to the "driving" of 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..In general, excess fat goes from top to bottom: first the face loses weight, then the chest, after which the superfluous in the arms, the stomach, the waist, the hips, the buttocks and the calves come out slowly.Exactly Therefore, to lose excess weight, you will have to do exercises to load throughout the body, and download the press to lose weight, as well as make endless inclinations to the sides - A typical error of losing weight beginners: Even if it is possible to put the muscles in tone with these exercises, which will increase slightly in volume, the old layer of fat will remain in the same place, as a result of which the stomach and waist will only become larger.Therefore, it is necessary to eliminate deposits on the sides and the abdomen with complex exercises to lose weight.
Not in the last place in the weight loss of the abdomen and the sides is a rational nutrition, that is, a regime without harmful foods, but also without severe restrictions.When losing weight, food must be balanced, maintain the correct level of metabolism in the body, give strength to regular training and daily classes. Eating during weight loss is more effective only two hours before training, and no later than two hours later.Therefore, the body will be restored by fat deposits in the most problematic areas: waist, hips, abdomen.
To lose weight, cardiovascular load is extremely effective with light power exercises that will quickly carry abdominal tone muscles and help the body to get rid of excess fat. Aerobic exercises, cycling, jog in the morning or nights, swimming, exercises with a rope - All this will help disperse the heart muscle as soon as possible and configure the body to lose weight, even in problematic areas, such as an abdomen or a side.
To lose weight in the waist area, sides and abdomen, you must train three to four times per week.Coach For rapid weight loss, they are recommended to adjust classes regularly for a gradual increase in training complexity.Therefore, the body will not get used to the same loads, which means that it will not adapt to the conditions and will stop the process of losing weight.
Exercises for faces and abdomen at home
A mandatory element of any training is Heating, you must start any complex of exercises to lose weight for both men and women.It is the warm that heats the joints and prepares the muscles for loads, making sure of possible injuries when performing exercises.Then you can start the exercises to study the volume of sides and the abdomen.Most of the time they include a standard set of movements, for which only a carpet and its own weight will be needed.You can also buy a large gymnastics ball that will help lose weight in the press and sides with the preservation of balance.They are excellent here:
- cramp,
- Planks in the elbows and palms,
- Tightening your legs,
- Twins
The combination of various types of these simple exercises to burn fat will be even more effective. Repeat exercises to lose weight and sides without fanaticism and excessive overloads, we train carefully, solving each muscle.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 men.These figures vary according to the preliminary level of weight loss preparation and other individual indicators.
Effective exercises for women
Effective losing weight and sides for women in the home are a set of simple movements that any woman can do without special training, devices and cash costs. You can perform this training program to lose weight and sides three times a week, and if you wish and more frequently.The main thing is to dedicate enough time to relax the muscles.
- Twisting the upper body
Lying on the back, we fold the legs on the knees, resting our feet on the floor, we turned our hands behind the head, extended the elbows to the sides.We throw our elbows to the knees, striving the muscles of the press and back.We do not hang the neck and head and do not pull our hands.The look is directed to the roof.Do not forget about deep breathing and constant muscle tension when performing a weight loss exercise.
- Turning around the body
Extending to the entire height, we put our hands behind the head.Slowly, we molve the lower and upper parts of the body, while we connect the shoulders and knees on weight.We return to the initial position on the floor, we repeat the exercise for the weight loss of the sides and the abdomen.
- "Bicycle" or turning with a knee touching the opposite elbow
We turn the lower and upper parts of the body, alternating the right elbow of the left knee, at the same time that we take the left elbow back and pull the right leg in front of us with weight.We straightened lying down without lowering the legs to the floor, we repeat the exercise to lose weight to another part of the body.
- Pulling your legs bent towards the chest
Another effective exercise to lose weight and hips in a liar position.The upper part of the body is relaxed, the hands are divorced and tight to the floor with the palms.We terminate our knees to the chest, then we stretch on the floor.Muscles during training should be tension all the time.
- Starting with straight hands
A straight body in the four extremities should be maintained as long as possible.The pelvis cannot be lowered or lifted too much: the head, the back, the buttocks and the caviar must form a straight line.The longer it lasts in this position, the faster the fat burns.Each time in the bar must be increased for rapid weight loss.
- Lifting
Returning to the carpet in a liar position, fixes the hands under the buttocks and without hurry to lift the legs straight 90 degrees.How many times we repeat, the first results of weight loss will appear soon.
- Lifting aside
We will lie to the side so that the leg pressed to the floor and the body are in the same line.We rely on the elbow, we put the other hand in front of us.Raise the leg 90 degrees.The exercise for weight loss must be done without hurry, feel the work of the abdomen, the waist, the buttocks and not forget to breathe deeply.After 15 elevators, we lay down on the other side and repeat the exercise in the other part of the body.
- Shoulder bridge in the leg at right angles
Effective exercise to combat the fat layer from a liar position.We fold the knees at right angles, we conveniently rest the shoulders and feet on the ground, our hands are found along the body.Raise your hips and back so that from your knees to your chest the line under the slope is a straight line.We wander the abdomen muscles and back as much as possible, we make 10 breathing cycles, down gently on the back and repeat the exercise 3-4 times to lose weight.
- Scissors
We lower the knees bent to the sides of the back.We are not in a hurry, breathing is calm, the maximum number of times.
- Pulling hands towards the steps
Effective exercise to burn fat, harden the oblique muscles of the abdomen and study a thin waist.Lying on the back we rest on the floor, the knees are bent.The hands along the body are found on the ground.Alternatively, we twist the body with one side of the body, we stretch our right hand to the right leg as deep as possible, then we straighten and stretch the left hand towards the fingers of the left leg.The waist, back and arms are working.You can't tighten your neck.We breathe deeply, we move carefully and feel how abdominal and dorsal muscles work during exercise, a safe sign of losing weight.
A set of exercises for men
Men who exercise to lose weight and abdomen should be selected with an eye for the work of all muscle groups. The more the muscles tense, the faster the energy of the body is spent and the fat reserves are burned, even in the stomach and the sides. Men, like women, should not expect the results without adequate nutrition and abandon bad habits.It is necessary to eliminate fat from the sides and abdomen with integral work: training and power mode.
Repeat the weight loss exercises for a man needs 20-25 times to the average rhythm, the approaches can be 3-4, depending on physical preparation.It is better to participate in rapid results every two days, and combine these training with running, cycling, walking with obstacles and other types of cardiovascular loads.
What exercises choose a man to get rid of a round abdomen and outstanding sides?
- Twist straight, with folded knees
We stretch our elbows to the knees bent in weight in a liar position;
- Turning on an inclined surface
In the inclined bank, straightening the body to exhalation, we stretch the elbows up;
- Pushing from the floor with a high lifting
We appear widely our hands on the floor, we lift our legs straight in a chair or bed.We make banks under the slope, the body is straight and assembled, this is extremely important for rapid weight loss;
- Yours from weights in inclination
After extending the legs slightly wider than the shoulders, we folded at a uniform angle.The hands with weights raise a narrow grip from the hips to the chest, the elbows are pressed towards the waist.We do not hurry and carefully fold the elbows so as not to pull the muscles of the hands.In this case, the exercise for weight loss we question the stomach and buttocks, we do not forget the breathing technique;
- Lunge with bench press forward
We take the initial position of foot evenly, we hold the weights in the opposite grip in the hands on the hips level, we attack one foot forward, we fold the leg at right angles, press the weights with straight hands at the level of the eyes.We return to the initial position, we repeat the exercise to lose weight 15-20 times on each leg;
- Pull your legs at right angles in the bars
We rest in the horizontal bar, we lift the body, turn in the emergence of the lower part of the body at right angles, work due to the abdominal muscles;
- Planck in Las Palmas with a knee pulling
We make a standard bar in straight hands and alternately throw each knee on the weight to the chest.This load is perfect for weight loss;
- Planck with weights
The standard straight exercise is complicated by the weights in the hands, in which the palms rest. Without folding the back and legs, we rest in three points and alternately we start each elbow behind the belt with tension in the hands and press.The exercise is extremely effective for weight loss in the abdomen and sides, if it makes it slow and confident.
The best exercises for beginners
How to lose weight in the sides and abdomen in a week?The question is especially relevant in the summer, when the rest in the sea inevitably approaches, and the sides and stomach inevitably grow. For a bombing round with fat deposits in the stomach and sides, it is better to choose a balanced monodote and a special physical exercises complexWho will quickly help lose weight?Immediately make a reservation that we can talk about weight loss for several kilograms in a short time, it is strictly prohibited for months in this way.
Physical activity should not be limited to pumping the press and buttocks, in such a short time it is better to act in an integral way.For example, in the morning to run, at night, and after the time to eat it is better to dedicate a small 50 -minute training so that all muscle groups Disperse the heart for rapid fat burning stomach and sides.The main rule of losing weight: it is not two hours before and after training.
The best exercises for beginners to throw excess sides, waist, abdomen:
- Twisting on a gymnastic ball or carpet
The classic twist is described above, but the exercises can be modified for rapid weight loss, if there is a fitball by hand.We lay down with our backs on the ball, the legs are bent at right angles, we rest on the floor;This is our only support in this exercise.Hands with diluted elbows that we place on the back of the head and stretch, maintaining balance and feeling the work of the abdominal muscles;
- Exercise "Table"
We become a "table" in straight arms and legs bent at right angles.We do not lift our heads on the body.From the knees to the shoulders, the body must be in the same line.Then alternate the increase of each leg on the body;
- Full leap
We enter the bar with straight hands, we first pick up one leg under us, then the other, we climbed straight legs, we straightened, jump with our hands, incline again, straighten one leg, become the bar.We repeat this effective exercise to lose weight and sides 10 times for each leg;
- Lunge with up Bank Press
Standing gently, lift your hands with weights at temples level, the elbows are compressed.We move forward and click on the weights in our hands even above the head.We stand in the initial position, fold our hands in our elbows and attack the other leg, lifting the weights.For weight loss and study of abdominal muscles, we try to perform the exercise without haste;
- Free hand lifting bar
We lay down, the upper part of the leg is pressed towards the support, we become the sidebar with emphasis on a straight elbow and a leg.We raise our free hand exactly up, we hold the tension of the bar the oblique muscles of the abdomen and pull the waist so that it does not double.We breathe evenly and hold for 20 seconds, then we change the side and strain the other side of the bar torso for the uniform weight loss of the sides;
- Planck with swings of the legs to the sides
We become a regular bar, based on the elbow bent at right angle.Alternatively, we lift each leg, take it off and again we return to the bar.All the most important muscles work to lift the abdomen and hips.
How to eliminate fat after childbirth
How to remove the fat from the abdomen and the sides after childbirth?First, young mothers must monitor health and mood (adequate nutrition, strong sleep and vigor of the spirit, these are the first attendees in the weight loss early after delivery. But young mothers will not eliminate the sides and rounded stomach, here you need effective exercises for girls after childbirth for weight loss and tonic muscle.
It is believed that zAnimated sports with the approval of a doctor can start approximately one month after a natural delivery, if Mom led a fairly active lifestyle before giving birth.It will be possible to start cleaning the stomach and the sides with fewer mobile women in labor after a month and a half after childbirth.Having suffered a caesarean section, you will have to wait until the first exercises to lose weight for approximately 2.5 months after surgery.
Professionals advice Young mothers begin physical effort with the regular performance of the "vacuum" exercise To remove accumulated fat deposits from the abdomen and sides.This yoga respiratory gymnastics will help strengthen the weakened and stretched abdominal muscles from the inside, which is the first step towards weight loss.With the correct breathing technique, the front abdominal wall gradually becomes tone, intra -abdominal pressure is normalized and the volume of the abdominal cavity decreases significantly.
The "emptiness" in the early stages must be lying on a solid surface, preferably in the morning, with an empty stomach, even to the first glass of water. To make a "void" correctly, you must bend your knees and extend your arms to the sides.So You need to breathe deeply and exhale all the accumulated air in the abdominal cavity, striving all abdominal muscles precisely during exhalation.In a deep exhalation, the chest must be opened, and the stomach is, so to speak, lying below.Do not hurry, pay attention to each abdominal muscle when you exhale.Repeat exercise 10-15 times.The deeper and longer the movements are, before the young mother can lose weight.
From a more active set of weight loss exercises after delivery, it is necessary to highlight The same movements that are suitable for all women to reduce the volume of fat in the stomach and sides:
- twisting on the floor;
- elevations of the hips found;
- Raising straight legs found on the back;
- Raising straight legs to the sides;
- All types of tables;
- Cucaldas against the wall.
Do not forget the breathing technique, when in exhalations you need to tighten the muscles of the abdomen, hips, backs and the first results of losing weight will certainly be felt.