Stopped to get into their favorite things that were only recently?There were ugly barrels, which is why belief in his perfection disappeared?Second each second faces this at different stages of life.Today, more than 60% of men and women around the world are dissatisfied with what they see in the mirror every day, and are intensely looking for options on how to face the problem of overweight.
Want a flat belly and a beautiful waist?Abdominal weight loss exercises and sides are a great solution for those who dream of returning harmony.In combination with a balanced diet, you will achieve fantastic results much faster and more efficiently, which will remain with you for many years.
Why is weight growing up
Small volumes of fat are a rate for any person.It provides protection of bones and organs from hypothermia, any effects from the outside.Excess deposits are already a case of anxiety.You can get rid of them with training and, for example, an amazed diet.But before designing an exercise program and determine with a dietary technique, you need to know for what reason "adjacent" weight:
- Decreased metabolism.The older the person becomes, the slower he has metabolism.Becomes is much harder for the body to digest the inlet food, which gradually leads to an excess weight series.Maybe you have noticed many times that your loved ones, friends eat a lot of fat, sweet, while the figure remains scarce, and you start to get in, like at the top, from any bun.This is precisely because of metabolism, which is normal in the first case, and reduced - in the second.
- Genetic predisposition.Scientists have proven that the presence of fat deposits in the body is directly related to human genetics.If relatives in the older line were suffering from increased body weight, then you will have a predisposition to excess fat.
- A sedentary lifestyle.If you are moving a little, you do not do any, even the slightest physical exercise, then you will inevitably earn at least a few pounds that will be very difficult to afford this schedule.
- Overeating.Anydo overeating is the leading cause of excess weight.In particular, if combined with a sedentary lifestyle, fat will accumulate several times faster.
- Incorrect behavior.Constantly standing, the fat will gradually accumulate in the abdomen.To avoid this, you need to keep your back constantly.
- Hormonal changes and failures.When a woman or man reaches adulthood, serious hormonal changes occur, different malfunctions are also not rare, inevitably bring about body weight.
Why is it important to do exercises for a thin waist and a flat stomach
It is important to remove the stomach and sides with the most effective exercises not only for a beautiful appearance.This is also useful for the health of the whole body.There are some medical indications in which physical activity is essential:
- Threat of cholesterol growth.With an increase in body weight, the percentage of cholesterol in the blood also increases.Its excessive content leads to poor health, manifestation and development of many serious illnesses.
- The risk of stroke and heart attack.This applies to people who have reached the age of 40 with a body weight index-more than 30. In this situation, the work of blood vessels worsens, the load on the heart increases several times.All this in the complex gives additional risks, the likelihood of strokes, heart attacks.
- Slow down the bloodstream.Accumulation fats create an extended load on the internal organs.As a result, nutrients become much worse, blood circulation slows down, which provides a deterioration in well -being, increases the risks of cancer.
- Reduction of immunity.Excessive body weight leads to a slowdown in metabolism, a violation of the hormonal background.The body weakens and becomes much more sensitive to various colds, viral diseases.
Effective weight loss exercises and sides
The abdominal muscles and sides form a special "corset".The work of other muscles that are on the back, buttocks and the inner part of the spine depend on their condition.Only a set of competently composed exercises will always keep the body in perfect condition.The results depend on the initial amount of fat deposits and the human mood to reduce weight.
Before choosing an appropriate physical activity, it must be remembered that any motor activity in combination with a diet gives a comprehensive effect and does not only affect the selected areas:
- Home training should be performed regularly.
- Absolutely all parts of the body are included.
- For greater effectiveness, a competently compiled diet is made.
We offer you the following exercises that will help you at home make waist and elastic stomach without a single fat.
Twisting
This is one of the most common movements that is well known today.It is not considered the most effective, but the bark is extraordinary.If you combine it with dietary nutrition, you will soon notice the excellent result.
- We lie on a soft gymnastics rug.We bend our feet to our knees.It is necessary that even in a bent state, they stand evenly on the floor surface, with the whole leg.
- We put our hands behind our heads.
- We absorb deeply and begin to lift the upper body.Eachdo lifting is necessarily associated with extraction.
- When we lower the body of the body, we slowly absorb.Behind the back is completely on the floor, we repeat the exercise again.
- We make 2-3 approaches from 10 repetitions.
Clutter
- We go with your back to the gymnastics carpet.
- We have the feet so that they are perpendicular to the floor while the legs are completely located on the surface.
- We put our hands along the body with your palms down.
- In the extraction, raise the lower body, bring your feet as much as possible to the chest, touching slightly and fixing for a few seconds.
- In inspiration, we fall in the starting position.
- We make three approaches from ten repetitions.
Oblique
This exercise resembles the classic turn, but with some adjustments.The implementation technique provides for shoulder curves.
- We lie down with our backs on the gymnastics carpet and take the starting position, bringing our hands to the neck.
- We bend our feet so that they do not touch the surface.
- We raise the top of the body as we turn the shoulder to the side.When the right shoulder bend is made, the left side remains in a constant, liar position.
- We repeat the movement for the left shoulder, similar to the right side.
- Repeat 12 times.
Twisting with raised legs
- We lie down and pull our feet up (you can overcome them).
- We perform the body's twisting body, similarly classically.
- We breathe when we sit down, take out when we get up.
- We perform three approaches of 10-15 repetitions.
Planck with curves
She is working extremely hard on her back, hips and press.
- We lie in the starting position - the knees/elbows are located on the surface in the state of the bar.
- We ensure that the cervical region and the spine are evenly placed.We look at just before us.
- We raise our knees from the floor and put our feet in socks.
- Thus, we continue without movement of 30 seconds.It is important that breathing is not difficult.
- We repeat the exercise for each side in the same amount of time.If the physical form allows, then you can stay in 1 minute.
Planck with a twist
- We go to the surface on the side.
- We transfer body weight to the right elbow/ hand and the corresponding leg.It is important that the hand in a bent state form a right angle.
- Place the left foot to the right.We keep the lower limbs evenly.Raise the hips from the floor.
- We continue this way for 30 seconds.
spikes
If you have never done your abdomen before, then you should definitely perform effective data attacks.
- We take a small step with the right foot and bend it.After approval of this position, the muscle tension in the femur is felt.
- We raise our hands just in front of us in parallel to the floor.
- We take an important step forward with the left foot and sit down a little.The right in this case remains behind, but with the sock.
- The rear when making a movement should be constantly.
- We repeat the attacks.
- We make 15 repetitions on each leg.
Tilts on the sides
- We get up straight.We raise our hands over your head and fold together.
- We do so on the right.Ideally, so that the Torba is bent as much as possible - stretching to the left should feel.We are fixed in a prone position for 15 seconds.
- Engraving back to the starting position.
- We make repeated tendencies in the next direction with the same delay for 15 seconds.
- Once you get used to "delays", you can increase their time, for example, with 30 seconds.
"Vacuum"
This exercise is ideal for working abdominal press.It is based on breathing.
- We stand on all four sides, holding in this position with the help of knees and elbows.
- We take a deep breath.At the moment, the press should be as calm as possible.
- Draw and draw in our stomach at the same time, straining the press.
- We keep it without moving for 30 seconds.
- We repeat in 2-3 approaches from 15 repetitions.
Lying Vithes Lying
- We lie down, stretching your hands along the body, palms on the floor.
- We bend our legs to the knees, setting to the sides, not forgetting that the feet should stand exactly on the surface.
- Slowly, slowly, lift the hips with the lower back.The rest of the body should remain immovable in the carpet.
- We bend the back slightly and strain the gluteal muscles.We continue in this position for a few seconds, fixed.
- We go back to the starting position.
- We repeat 10-15 times in some approaches.
How to choose physical exercises for weight loss and sides
Before you start removing the sides and stomach, it is necessary to design a program.The thoughtless performance of the exercises is unlikely to give the desired effect.The training group is selected for each person individually, taking into account the characteristics of the body, the initial physical form and the body parameters.An experienced coach must deal with this issue.
To get a consultation, it is not necessary to visit the sports halls, fitness centers.A training with a specialist is enough in order for him to choose the right exercises and design a plan.It also shows the technique of performing some movements.
If there is no way to contact the coach, then you can simply perform general exercises, for example, do the morning loading.However, remember that there is not so much effectiveness from it.It is better then to try to personally design a training plan, but with the mandatory calculation of the following factors:
- Medical indications/contraindications.For example, people suffering from osteochondrosis have been best abandoned by sharp movements.Patients with heart and vascular problems should abandon weightlifting, jogging.
- Goals.The greater the goal, the more complicated and effective the group of exercises should be.If you just have to remove a few pounds, then simple exercises will be enough in combination with a low fuel diet.For a greater effect and the acquisition of athletic forms, it is important to do cardio training and perform press exercises.
- Conditions.If you go to the gym constantly, then the opportunity to do exercises using different simulators.Otherwise, it is necessary to choose training that can be easily done at home with makeshift tools.
Removing the waist and stomach is not as difficult as it may seem at first glance.The main thing is to properly allocate and make a program that will help to quickly achieve the desired goal.And we will help you with that.