In an effort to obtain the perfect weight and the attractive figure, many women are only counting on cosmetic procedures and the diet.But here, it is very important to approach this problem in depth and constantly perform a certain number of exercises for weight loss, especially for areas based on problems - abdomen and sides, because they deserve special attention and more in -depth study.
Exercise for the weight loss of the abdomen and the sides: the main causes of fat deposit on the sides and the abdomen
The female body is organized in such a way that all the time is preparing to fulfill its main function - the birth of a child.And this is due to its design and diet.This is the main reason for the regular deposit of subcutaneous fats in these areas.
According to the laws of nature, creating a layer of fat on the sides and in the abdomen, the body of a woman protects the ureter, the kidneys and other internal organs against possible infections and hypothermia.In addition, the body also tries to provide the future baby with the complete nutrition necessary, thus providing normal development during the first months of life.These factors are largely due to the reasons why it is so difficult to get rid of small fat deposits in these areas, especially in the bottom of the abdomen.
In addition to these factors, there are also a number of others that must be taken into account:
- sedentary lifestyle;
- an incorrect diet;
- violation of metabolism and substances' metabolism;
- Hormonal failure.
Basic exercise to lose weight and sides at home
There are a number of erroneous stereotypes established associated with weight loss in the abdomen and sides.One of the most common is that with the daily pumping of the press, a thin size and a rescue belly with "cubes" are provided to them and for that, they perform an exercise like a "mill".This is an erroneous opinion, because a notable reduction in volume can only be obtained by compliance with a certain regime, but physical activity has a favorable effect on internal organs, improving the general condition of the body, increasing its tone to strengthen muscles and draw their relief.
An effective exercise complex for the abdomen and the sides
To make the "tremble" of the size, to improve your well and keep yourself in good physical shape, it is not necessary to exhaust yourself with many hours of training in fitness clubs and gymnasiums.All this can be done at home, here is an approximate complex of gymnastics exercises:
- "Planck" exercise.Reinforces the muscles of the abdomen, back, lower back and buttocks, and if you complicate it a little, then legs.Technique - Accept I.P. accent (pose for push -ups), linger in this position as long as possible (0.5 minutes - 3 minutes).You can complicate the exercise by raising one of the legs or moving (unfolding) the body alternately in both (called the "side bar").
- "Bike".The exercise is carried out lying on the back.Lift your legs and fold in the knee (almost at right angles).Start the slow rotation of the legs, imitating the rotation of the pedals on a bicycle.When you perform this exercise, however, like everyone else, you should pay particular attention to appropriate breathing: exhale - stretch the muscles, inspire - relax.It is necessary to occur at a slow pace.The regular implementation of this exercise can be quickly pumped by the press muscles.
- "Rowing".Rather, its imitation.Made C in sitting on the ground.At the same time, lift the legs folded to the knees and stretch with straight arms, imitating the branch process with oars.Recommended number of rehearsals 10 to 15 times.This exercise not only reinforces 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. - Put the leg shoulder - width or a little wider, raise your hands.Make alternative inclinations to the feet, while trying to bring the fingers to the fingers to the fingers (the right hand of the track leg, the left-right leg).The exercise favorably affects internal organs, strengthens the press muscles (oblique abdominal muscles) and helps reduce the fat layer to the size and lower back.
- "Plow".It is played lying on the ground.The legs are slowly lifted, not leaning over the knees and lower the box, trying to touch the ground.In this position, linger for 10 to 30 seconds, carrying out several deep exhalations and breathing, compressing and widening the diaphragm.This exercise, with its regular implementation, will provide an elastic and relief stomach, an elegant size, and will also help get rid of pain and discomfort in the spine and the lower back area.
- "Alternately lifting the legs lying on the side."It is interpreted first on one side then on the other, with a support on the elbow.Try to raise the leg as high as possible.It is advisable to perform at a rapid rate of 10 to 12 times.Not only are the lateral muscles of the abdomen, but also the legs (the external and internal muscles of the thigh) participate in the work.It is important, when carrying out this exercise, pay particular attention to breathing.
- "Scissors".It is played lying on the back, both legs are raised, alternating the establishment of the feet.The number of repetitions depends on preparation and well-being.
All exercises are recommended to be performed in a complex, the duration of which should be on average 5 to 10 minutes, with a new increase in the load.
Exercises for the weight loss of the abdomen and sides: advice from classes professionals on simulators
When you train in the gymnasium, you can get the desired results more quickly, as the use of special and additional weight devices, they make training much more efficient.But at the same time, you should know and take into account that strength training affects fat rupture and the acceleration of metabolism for several days after training (generally 2 days).Experienced fitness instructors recommend using three most effective types of exercises (except the above):
- Raise the legs suspended from the Swedish wall.Take the crossbar with both hands and gently lift your legs on the chest and lower them slowly.At the same time, from the level of preparation, the exercise can be done both with the legs folded with the knees and with knees.
- "The editors of the body sitting on the bench, with simultaneous torsion".The standard exercise is carried out in a sitting position on a low bench, with the fixing of the legs of the legs, the hands in the lock behind the head.When you lift the body and by tilt it forward, you should try to get the knee knee of the leg (the right elbow of the left knee and vice versa).
- Fitness ball exercises.They are considered very effective in strengthening press muscles, losing weight and relieving the stomach.This is done due to the fact that in the process of executing a set of exercises on the fitness ball, the need to monitor balance and the more the breathing in the monitor is added to ordinary loads.
In conclusion, it remains to be added that it is necessary to perform a complex of gymnastics exercises at least 3 times a week.The best time for this is time from 10 to 12 or 6 to 8 p.m.