The deposits of the fat layer in the thighs, the size and the abdomen are the most common problem of women and men suffering from metabolic disorders and a predisposition to an excess weight.To start the fight with an excess adhesive fabric on the stomach and the sides, you will first have to start eating properly and perform a complex of exercises to burn fat that promote 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.Usually, excess fat goes from top to bottom: first the face loses weight, then the chest, after which the superfluous on the arms, stomach, waist, hips, buttocks and calves leave slowly.This is why, in order to lose an excess weight, you will have to do exercises to load the whole body and download the press to lose weight, how to make endless inclinations on the sides - a typical error to lose beginners: even if it is possible to put the muscles in the tone, which will slightly increase the volume, the old layer of fat will remain in the same place, as a result, the stomach will only be the volume.Therefore, it is necessary to eliminate deposits on the sides and the abdomen with complex exercises for weight loss.
In order to lose weight in the size, games and abdomen area, you must train three to four times a week.The rapid weight loss coach is advised to regularly adjust the classes for a gradual increase in the complexity of the training.Thus, the body will not get used to the same charges, which means that it will not adapt to the conditions and will not stop the weight loss process.
Exercises for the sides and the abdomen at home
A compulsory element of any training is a hot-UP, it should start any complex of exercises for weight loss for men and women.It is hot that heats the joints and prepares the muscles for loads, ensuring possible injuries when performing exercises.Then you can start exercises to study the volume of the sides and the abdomen.Most often, they include a standard set of movements, for which only a carpet and their own weight will be necessary.You can also buy a large gymnastics ball that will help lose weight in the press and sides with the preservation of the balance.They are excellent here:
- twist,
- Boards on elbows and palms,
- tighten the legs,
- Twins.
The combination of several types of these simple exercises to burn fat will be even more effective.It is necessary to repeat the exercises to lose weight and sides without fanaticism and excessive overloads, we train thoughtfully, developing each muscle.About 12 to 15 repetitions from one in 2 to 3 approaches are suitable for weight loss for women, and 18-20 times, 3 approaches are ideal for losing weight.These figures vary depending on the preliminary level of weight loss preparation and other individual indicators.
Effective exercises for women
Effective exercises for losing 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 training program to lose weight and teams three times a week, and if you wish and more often.The main thing is to devote enough time to relax the muscles.
- Twist
Lying on our backs, we fold our legs at the knees, resting our feet on the ground, turning our hands behind the head, spread the elbows on the sides.We take our elbows to the knees, tending the press and back muscles.We do not film the neck and head and do not pull our hands.The gaze is directed to the ceiling.Do not forget deep breathing and constant muscle tension when you do a weight loss exercise.
- Twist all over the body
By extending to the whole height, we put our hands behind the head.We slowly move the lower and upper parts of the body, while connecting the shoulders and knees to the weight.We come back to the starting position on the ground, repeat the exercise for the weight loss of the sides and the abdomen.
- Starting on the straight hands
A straight body out of the four members should be kept as long as possible.The basin cannot be lowered or lifted too high: the head, the back, the buttocks and the caviar must form a straight line.The more you last in this position, the faster the fat is burned.Each time in the bar should be increased for rapid weight loss.
- Lifting
Returning to the carpet in a lying position, fix your hands under your buttocks and without hurry to raise your straight legs to 90 degrees.The more we repeat the first weight loss results, the first weight loss results will appear.
- Lift
We go to the side so that the leg pressed towards the ground and the body is in the same line.We rely on the elbow, put the other hand in front of us.Lift the 90 degree leg.The exercise for weight loss should be done without haste, feel the work of the abdomen, the size, the buttocks and do not forget to breathe deeply.After 15 elevators, we go on the other side and repeat the exercise of the other part of the body.
- Pont of shoulder on the leg at right angles
Effective exercise to fight against the fat layer from a lie of lie.We fold our knees at a right angle, we bare your shoulders and feet on the ground, our hands are along the body.Lift the hips and back so that knees on the chest, the line under the slope is a straight line.We strive the muscles of the abdomen and the back as much as possible, let's make 10 respiratory cycles, lower on the back and repeat the exercise 3 to 4 times for rapid weight loss.
- Scissors
We lower the knees folded on the sides at the back.We are not in a hurry, the breath is calm, the maximum number of times.
- Pull hands
Effective exercise to burn fat, harden the oblique muscles of the abdomen and study a thin size.Lying on the back, we rest on the ground, the knees are folded.The hands along the body are on the ground.We alternately turn the body with one side of the body, stretch our right hand to the right leg as deeply as possible, then straighten and stretch our left hand with the left leg fingers.The size, the back and the arms work.You cannot wipe your neck.We breathe deeply, move carefully and feel how the abdominal and background muscles work during the exercise - a sure sign of losing weight.
A set of exercises for men
Men's exercises to lose weight and the abdomen must be selected with an eye to work from all muscle groups.The more muscle tension there is, the more the energy of the body is spent rapidly and the fat reserves are burned, including on the stomach and the sides.Men, like women, should not wait for the results without appropriate nutrition and abandon bad habits.It is necessary to remove fats from the sides and abdomen with full work - training and power mode.
Repeat weight loss exercises for a man needs 20 to 25 times at the average rate, approaches can be 3-4, depending on physical preparation.It is better to engage in a quick result every two days and to combine these training with the race, the bicycle, the walking with obstacles and other types of cardio loads.
What exercises to choose a man to get rid of a round abdomen and protruding sides?
- Right twisting, with folded knees
We stretch our elbows to the knees leaning over a weight in a lying position;
- Twist on an inclined surface
On the tilting bench completely straightening the body during expiration, we extend the elbows upwards;
- Soil with high lifting
We largely place our hands on the ground, lift the straight legs on a chair or a bed.We make benches under the slope, the body is straight and assembled, this is extremely important for rapid weight loss;
- Dumbbells of dumbbells standing in the inclination
After spreading the legs slightly wider than the shoulders, we fold at a uniform angle.The hands with dumbbells raise a narrow handle of the hips on the chest, the elbows are pressed to the waist.We do not hurry and do not thoroughly bend the elbows so as not to pull the muscles from the hands.In this case, the exercise for weight loss, we try the stomach and the buttocks, do not forget the breathing technique;
- Bounges with the developed in front
We take the starting position standing uniformly, we hold the dumbbells in the opposite handle in the hands at the hips, take a slit with a foot forward, fold the leg at a right angle, press the downgrades with straight hands at the eyes.We come back to the starting position, repeat the exercise for weight loss 15-20 times on each leg;
- Pull the legs at right angles on the bars
We are based on the horizontal bar, we raise the body, turn in the rise of the lower body at a right angle, working due to the abdominal muscles;
- Planck on the palms with a knee firing
We make a standard bar on the straight hands and make each knee alternately on the weight on the chest.This load is perfect for weight loss;
- Planck with dumbbells
The standard right -hand exercise is complicated by dumbbells in the hands, on which the palms are rested.Without folding the back and legs, we rest on three points and alternately 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 you do it slowly and confidently.
The best exercises for beginners
How to lose weight in the sides and abdomen area in a week?The question is particularly relevant in summer, when the rest at sea inevitably approaches, and the sides and the stomach inevitably grow.For a blitz with fat deposits on the stomach and the sides, it is better to choose a balanced monodote and a special physical exercise complex that will quickly help lose weight.Immediately make a reservation that we can talk about weight loss in several kilograms in a short time, it is strictly prohibited for months in this mode.
Physical activity should not be limited to pumping the press and buttocks, in such a short time, it is better to act in a global way.For example, in the morning to run, in evening swimming and after the next time, it is better to devote a small 50 -minute formation to all muscle groups in order to disperse the heart for the rapid burn of the stomach and alongside.The main weight loss rule: is not two hours before and after training.
The best exercises so that beginners have thrown an excess of the sides, the size, the abdomen:
- To twist on a gymnastics ball or a carpet
Classic torsion is described above, but the exercises can be changed for rapid weight loss, if there is a fitball at hand.We go with your back on the ball, the legs are folded at right angles, we rest on the ground - this is our only support in this exercise.Hands with diluted elbows that we put in the back of the head and the expansion, tending the balance and feeling the work of the abdominal muscles;
- "Table" exercise
We become a "table" in the straight arms and the legs folded at right angles.We do not raise our heads above the body.From knees to shoulders, the body must be in the same line.Then alternate the climb of each leg above the body;
- Full jump
We are entering the bar on the straight hands, first collect a leg under us, then the other, go up on the straight legs, straighten up, jump with his hands, lean again, straightening a leg, let's become in the bar.We repeat this effective exercise to lose weight and sides 10 times for each leg;
- Boung with the in a hurry
Sweet standing, raise your hand with dumbbells at the temples, the elbows are compressed.We take a slot forward and click on the dumbbells even on the hands above your head.We hold in the starting position, bend our hands at the elbows and take a slit to the other leg, raising the downgrades.For weight loss and the study of abdominal muscles, we try to perform the exercise without haste;
- Sidebar with the lifting of the free
We go to the side, the upper leg is pressed towards support, we become in the sidebar by emphasizing a right elbow and a leg.We raise the free hand exactly, hold the bar to stretch the oblique muscles of the abdomen and pulling the waist so that it does not fold.We breathe uniformly and maintain for 20 seconds, then change the side and tensions the other side of the torso the bar for uniform weight loss of the sides;
- Planck with leg swings on the sides
We become in an ordinary bar, based on the bent folded at right angles.We raise each leg alternately, we move it away from us, and we are back in the bar.All the most important muscles work to go up the abdomen 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 health and mood - good nutrition, a strong sleep and a vigor of the mind - these are the first assistants with early weight after childbirth.But young mothers will not eliminate rounded sides and stomachs, here you need effective exercises for girls after childbirth for weight loss and tonic muscle.
We think you can start playing sports with the approval of a doctor about a month after a natural birth, if the mother put a fairly active lifestyle before giving birth.It will be possible to start cleaning the stomach and the sides with less mobile women in work after a month and a half after childbirth.Having undergone a cesarean, you will have to wait for the first weight loss exercises for about 2.5 months after surgery.
The "emptiness" in the early stages should be elongated on a solid surface, preferably in the morning, with an empty stomach, even on the first glass of water.To make a "emptiness" on the right, you have to fold your knees and spread your arms on the sides.Then you have to take a deep inspiration and exhale all the air accumulated in the abdominal cavity, tending all the abdominal muscles precisely when detention of expiration.On a deep expiration, the trunk must be open and the stomach is, so to speak, pulled under it.Do not rush, pay attention to each abdominal muscle when you expire.Repeat the exercise 10 to 15 times.The deeper and long, the younger the young mother will be able to lose weight.
From a more active set of weight loss exercises after childbirth, the same movements must be distinguished as all women are suitable to reduce the volume of fat to the stomach and alongside:
- twist on the ground;
- elevators of the hips that lie;
- Lift straight legs lying on the back;
- Lift straight legs lying on the sides;
- All kinds of plates type;
- Squats against the wall.
Do not forget the breathing technique, when exhalations, you need to extend the muscles of the abdomen, hips, back and the first results of weight loss will certainly be felt.