We bring to your attention an article that examines exercises for loss of abdominal weight and sides.You will learn how physical exercise contributes to the weight loss process and what are better than diet or hunger.Read how to get the choice of exercises and what personal traits to consider.And you also get acquainted with some basic and effective exercises that can easily perform at home themselves.
As exercises contribute to weight loss
Exercise Play an important role in the fight against overweight and overweight for the following reasons:
- Physical activity contributes to the active combustion of energy, which is formed by fat deposits.And this leads to the mobilization of fat and a decrease in its amount in the body.
- When a person sits in a low -calorie diet, the body, to maintain energy reserves, involves a protective physiological response that blocks weight loss, especially if the diet is too exhausting and a person sits on it for a long time.With physical activity, this does not happen, and the weight loses much faster and more efficient.
- Physical activity stimulates sympathetic parts of the nervous system and increases the rate of metabolism.In this case, the amount of energy consumed by the body is consumed, and this leads to weight loss.
- It is also worth noting thatRegular loads improve the physical mood and psycho -motis, make an active and powerful person, and life is much more interesting and brighter.
How to choose the best exercises for yourself
To choose the right exercises for themselves, experts recommend taking into account the following features:
- If you want a thin waist, you must refuse slopes with extra load.This exercise contributes to the intense growth of the oblique and lateral muscles of the press, so the waist will increase in size over time.Such exercises are quite suitable for boys who want to increase their body proportions than for girls.
- Council classes are considered effectiveIn the fight with excess fat in the abdomen, but there is a risk that you should not forget: continuous classes with a hoop provoke a pelvic organs release.
- If you decide to perform the curves on the sides with additional weighing, you cannot make unexpected movements in the process of performing the exercise.
- Circuits with excess pounds on the stomach and sides will help the cardio load.Such exercises increase metabolism, and this contributes to intense burning of fat deposits.It is also worth giving preferences to interval loads.
- It is also recommended to combine physical exercises with additional loads.
- In this process, it is necessary to check the load on the oblique press muscles, it should not be excessive.
Best exercises
There are different sets of exercises that allow you to make the waist thin and beautiful.
Twisting
The most famous can rightly be called a turn in the press.
- To perform it, you must lie on a flat surface or carpet and bend your legs to the knees (legs should be placed on the floor).
- Bring your hands behind your head, take a deep breath, wash your body from the floor and pull it to your feet.
- Then take out and dip it back into its original position.
- It is recommended to make 10 repetitions of 2-3 approaches.
Clutter
- To do this, lie on your back, bend your knees and place your feet on the floor.
- Hands of the hands along the body.
- It is now necessary to raise your feet in a way that the hips eventually sit perpendicular to the floor, and the knees move toward the chest.
- When you chop your feet from the floor, you have to draw and when your feet are placed on the floor, soak.
- It is recommended to do 10 repetitions 3 access.
Oblique
- It is necessary to lie on an even surface, place your hands behind the head and bend your feet to the knees so that the feet do not touch the floor.
- Now you have to raise the issue, lie on the left knee with the right elbow.The left side of the body should remain on the floor.
- Repeat the movement in reverse: reach the right knee with the left elbow so that the right side of the body remains on the floor.
- In one approach, you need to make at least 15 repetitions.
Planck
This, at first glance, is a simple exercise that aims at the work of the press muscles, buttocks and the lower back.
- Take the position on the floor so that the elbows, knees and fingers stand on the floor.
- The neck and spine must be built in a row, and the vision is directed forward.
- Then it is necessary to remove your knees from the floor and be in this position for 30 minutes.It is important for the breath to be common.
- After that, you can go to the position of the side bar and perform the exercise on each side of 30 seconds.
- Take the position again so that the feet and palms can rest on the floor.
- Shift the severity of the center on the right side of the body.The right hand should be bent at right angles.
- Put your left foot to the right, keeping your feet straight, raising your hips.
- In this position you need to be 30 seconds.In the future, you can meet the plan for 1-2 minutes.
- Repeat the exercise for the other side.
Lunges with bodies curves
This exercise is perfect for beginners.
- Take a step forward with the left foot and bend it to the knee.This will make the right thigh stretch.
- Extend your hands in front of you so that they can be placed in parallel with the floor.
- After warm heat, again take a step forward with the left foot and sit in an imaginary chair.The right foot should be left behind, and the toe touches the soil.By doing so, first you can leave your back straight, and then make the curves with the body.
- Make such an attack with another foot.
- You can repeat the movements 15 times.
Slopes in different directions
- To perform the exercise, you need to do straight and attach your legs.
- Raise your hands up and fold them over your head.
- Tilt the body to the left as much as possible and hold this position for 15 seconds.You should feel lying on the right side of the body.
- Return to the starting position.
- Repeat the exercises, bending the body to the right.
- In the future, you can increase time and maintain position 30, 45 and 60 seconds.
During training, you can do another interesting exercise that perfectly strengthens the abdominal muscles.
- To execute you must be done on all four sides.
- Relax the press and take a deep breath.
- Extract and extract, strain and pull the stomach tightly.
- In this position, you need to keep the stomach for at least 15 seconds.
Tips for better efficiency
In order for the training to be effective, it is necessary to adhere to the following recommendations:
- It is necessary to gradually increase the intensity of physical exercise.In the presence of regular classes, the body not only fits the load, but also becomes more resilient.Therefore, it is recommended to include loads of operation, cycling or energy at least once a week.This will help even more effectively burn excess calories and improve metabolism.
- Prioritize classes in the fresh air.This contributes not only to the loss of weight but also to the healing of the body as a whole.
- It is important to plan classes.This will allow you to prepare in advance and start the exercises on time.After all, for this it is necessary to decide on clothes, shoes and reserve water.Many use music suitable for training, which is also best to prepare in advance.
- Implementing the role in losing weight has foodTherefore, it should also be adjusted.For example, experts recommend incorporating more vegetables into their diet, including a croak, which allows the body to heal faster after exhausting training and bitter chocolate.It is also important to drink enough clean water (at least 2 liters a day).
- Do not neglect scum.Before the main exercise, it is necessary to warm the muscles.This will minimize crepes and potential tissue damage.And after class, it is recommended to make signs of muscle stretch.
- Don't be confused by conversations during this period.It is important to focus on the class, make them correctly and with the maximum return.This is especially true if you are engaged in a group of people similar to it.
- It is important not only to adjust the diet, but also to provide a normal rest and sleep, during which the body will be able to rest and heal.
- If it is difficult for you to choose the exercises yourself, it is best to seek help from a coachWho can provide a suitable and effective complex, taking into account your features and desires.And the most important thing is durability.It is better to devote 20 minutes a day in the exercise than to do nothing.This is the most difficult, especially at the beginning of the road, when a person faces unpleasant sensations behind classes and fatigue.
How fast and how much can you lose weight
It is very difficult to talk about specific numbers, because the result depends on the choice of physical exercises, the frequency and intensity of the training, as well as the lifestyle you will run during this period.alsoIndividual body characteristics cannot be excluded.
Exactly one thing: if the training is continuous and intense, the changes will be visible within a week: well -being, the muscle condition of the body and body as a whole will improve.This way, you can lose up to 4 kg a month, which means the waist and sides will become less.
Pay attention!The main thing is desire and durability.And to make the result even more effective, you can walk and focus on the cardio load.