Deposits of the fat layer in the thighs, waist and abdomen are the most common problem of women and men with metabolic disorders and a predisposition to excess weight.To begin fighting against excess adipose tissue in the stomach and sides, mainly We will have to start to eat correctly and perform a complex of fat combustion exercises that contribute to "driving" of extra pound.
It is immediately important to understand that the body just doesn't 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 excess on the arms, stomach, waist, hips, buttocks and calves are slowly removed.exactly Therefore, to lose excess weight, you will need to do cargo exercises throughout the body, and download the press for weight loss as well as make endless inclinations on the sides - A typical mistake of losing starters of weight: Even if it is possible to bring the muscles to tone with these exercises, which will grow 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 remove deposits on the sides and abdomen with complex weight loss exercises.
Not in the last place in loss of abdominal weight and sides is rational nutrition - that is, a regimen without harmful foods, but also without severe restrictions.When you lose weight, food should be balanced, maintain the right level of metabolism in the body, give strength to regular training and daily classes. Food while losing weight is more effective just two hours before exercise, and not later than two hours after.So the body will return by burning fat deposits in the most problematic areas - waist, hips, abdomen.
For weight loss, cardio loading is extremely effective with mild energy exercises that will quickly bring the abdominal muscles to tone and help the body get rid of excess fat. Aerobic exercises, cycling, morning or evening jogging, swimming, one -rope exercise - All this will help distribute the heart muscle as soon as possible and configure the body at rapid weight loss, including in problems with problems, such as a belly or side.
To lose weight in the waist area, sides and abdomen, you need to train three to four times a week.Coach For rapid weight loss, they are advised to adjust the classes regularly for a gradual increase in training complexity.So the body will not be used to the same loads, which means it will not fit the conditions and stop the weight loss process.
Exercises for sides and abdomen at home
A mandatory element of any training is Warm, it should start any complex of weight loss exercises for both men and women.It is warm that warms the joints and prepares the muscles for loads, providing potential damage when performing exercises.Then you can start exercises to study the volume of sides and abdomen.Most often they include a standard set of movements that will only need a rug and their weight.You can also buy a large gymnastics ball that will help to make weight loss in the press and sides with maintaining balance.They are great here:
- twist,
- Boards in elbows and palms,
- tightening the legs,
- Gemini.
The combination of some types of these simple exercises for burning fat will be even more effective. Repeat weight loss exercises and sides without fanaticism and excess overloads, we train with meant, working every 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 weight.These figures vary depending on the preliminary level of preparation of weight loss and other individual indicators.
Effective exercises for women
Effective weight loss exercises and sides for home women are a set of simple movements that any woman can do without special training, equipment and cash costs. You can perform this weight loss training program and sides three times a week, and if you want more often.The main thing is to devote enough time to relax the muscles.
- Distorting the upper body
Lying on the back we bend your feet on the knees, resting your feet on the floor, turn your hands behind the head, spread the elbows on the sides.We pull the elbows to the knees, straining the press muscles and back.We do not strain the neck and head and does not attract our hands.The look is directed to the ceiling.Do not forget about deep breathing and constant muscle tension when performing a weight loss exercise.
- Twisting all over the body
Stretching at full height, we put our hands behind our heads.Slowly we grind the lower and upper parts of the body as we attach shoulders and knees to weight.We return to the starting position on the floor, repeat the exercise for losing weight of the sides and abdomen.
- "Bike" or twisting with a knee touching the opposite elbow
We turn the lower and upper parts of the body, alternately touching the right left knee elbow, at the same time we take the left elbow behind and pull the right foot in front of us in weight.We turn out by lying down without lowering our feet on the floor, repeating the exercise for weight loss in another part of the body.
- Pulling the legs bent in the chest
Another effective exercise for losing weight and thighs in a lie position.The upper body is smooth, the hands are divorced and tightly pressed to the floor with the palms.We pull our knees to the chest, then lie on the floor.The muscles during exercise should be in tension all the time.
- Starting from the right hands
A straight body on all four limbs should be kept as long as possible.The pelvis cannot be lowered or raised very high: head, back, buttocks and caviar should form a straight line.The longer you extend to this position, the sooner the fat burns.Each time on the bar should be increased for rapid weight loss.
- increase
Returning to the carpet in a lying position, adjust your hands under the buttocks and without a hurry to raise the right legs 90 degrees.The more times we repeat, the sooner the first results of weight loss will appear.
- Raising on the side
We lie on the side, so that the leg pressed on the floor and body is in the same line.We rely on the elbow, put the other hand in front of us.Raise the foot 90 degrees.The exercise for weight loss should be performed without a hurry, feel the work of the abdomen, waist, buttocks and remember to take a deep breath.After 15 elevators, we lie on the other side and repeat the exercise on the rest of the body.
- Shoulder bridge standing at right angles
Effective exercise to combat the fat layer from a lie position.We bend our knees at a proper angle, we easily support your shoulders and feet on the floor, our hands lie along the body.Raise the back and back so that from the knees to the chest the line under the slope is a straight line.We strain the abdominal muscles and return as much as possible, make 10 breathing cycles, gently lower in the back and repeat the exercise 3-4 times for rapid weight loss.
- Scissors
We lower the knees bent to the sides on the back.We are not in a hurry, the spirit is calm, the maximum number of times.
- By pulling the hands in the tracks
Effective exercise for fat burning, strengthening oblique abdominal muscles and studying a thin waist.Lying on the back we rest on the floor, the knees are bent.The hands along the body lie on the floor.We alternately turn the body with one side of the body, stretch the right hand on the right foot as deep as possible, then head up and lie down the left hand on the fingers of the left foot.The waist, back and arms are working.You can't strain your neck.We take a deep breath, carefully move and feel how abdominal and dorsal muscles work during exercise - a safe sign of weight loss.
A set of exercises for men
Men exercises for loss of weight and abdomen should be selected with an eye to work on all muscle groups. The more strain muscles, the faster the body's energy is consumed and the fat reserves burn, including in the stomach and sides. Men, like women, should not wait for results without proper nutrition and abandon bad habits.It is necessary to remove fat from the sides and belly with comprehensive work - training and energy mode.
Repeat weight loss exercises for a person need 20-25 times at average rhythm, approaches can be 3-4, depending on physical preparation.It is best to get involved in a quick result every other day, and combine these training with jogging, cycling, walking with obstacles and other types of cardio loads.
What exercises to choose a man to get rid of a round belly and elongated sides?
- Distorting straight, with knee bent
We lay the elbows on the knee bent in a liar;
- Twisting to a prone surface
On the prone bench by fully adjusting the body in the extraction, we stretch the elbows up;
- Pushing from the floor with a high rise
We put our hands extensively on the floor, raise the right legs in a chair or 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 bend at an even angle.The hands with dumbbells raise a narrow handle from the hips to the chest, the elbows are pressed to the waist.We do not rush and bend the elbows carefully so as not to pull the wrist muscles.In this case, the exercise for weight loss we strain the stomach and buttocks, remember the respiratory technique;
- Lunges with print bench forward
We take the starting position by standing evenly, keeping them in the opposite syllable at the level of the buttocks, take a moisture with a foot forward, bend the foot at a right angle, press the stuff with straight hands at the level of the eyes.We return to the starting position, repeat the weight loss exercise 15-20 times in each leg;
- Pulling the legs at right angles in rods
We rest in the horizontal bar, raise the body, turn on the lifting of the lower body at a right angle, work because of the abdominal muscles;
- Planck on the palms with a knee pull
We make a standard tape in straight hands and alternately draw each knee weight to the chest.This load is perfect for weight loss;
- Dumbbell
The standard straight hand exercise is complicated by dumbbells on the hands on which the palms rest. Without bending your back and feet, we rest in three drops and alternately start each elbow behind the strap with tension in the hands and press.Exercise is extremely effective for losing weight in the abdomen and sides, if you do it slowly and confidently.
Best exercises for beginners
How to lose weight in the field of sides and abdomen within a week?The question is especially important in the summer, when the rest at sea is inevitably approaching, and the sides and the stomach inevitably grow. For a rounding of the stomach stroke in the stomach and sides, it is best to choose a balanced monodotes and a special complex of physical exercisewhich will quickly help lose weight.Immediately make a reservation that we can talk about losing weight for a few pounds in a short time, is strictly prohibited for months this way.
Physical activity should not be limited to pumping press and buttocks, in such a short time it is better to act comprehensive.For example, in the morning to run, on the evening of the evening, and after meals time it is best to devote a little 50-minute training for all muscle groups To disperse the heart for the rapid burning of fat on the stomach and sides.The main rule of weight loss: is not two hours before and after exercise.
Best exercises for beginners throw surplus from sides, waist, abdomen:
- Twisting in a gymnastics or carpet ball
The classic rotation is described above, but exercises can be modified for rapid weight loss if there is a fitball available.We lie down with your back 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 we place on the back of the head and stretch them, keeping the balance and feeling the work of the abdominal muscles;
- Exercise "Table"
We become a "table" in arms and straight legs bent at right angles.We do not raise our heads over the body.From the knees to the shoulders, the body should be on the same line.Then alternate the rise of each foot on the body;
- Hive
We get into the grass in straight hands, take one leg under us first, then the other, ride straight legs, head up, pour up with his hands, bend it again, run one leg, become in the grass.We repeat this effective exercise for weight loss and sides 10 times for each leg;
- Lunges with bench print up
Standing well, raise our hands with dumbbells to the level of the temples, the elbows are compressed.We get a moisture forward and click on the dumbbell on your head.We stand in the starting position, bend our hands on the elbows and take a noise on the other leg, raising the dumbbells up.For losing weight and studying the abdominal muscles, we try to do the exercise without hurry;
- Siding with free hand lifting up
We lie on the side, the upper leg is crushed in support, we become on the side bar with accent on a straight elbow and a leg.We raise the free hand exactly up, hold strips and strain the oblique abdominal muscles and pull the waist so that it does not bend.We breathe evenly and hold for 20 seconds, then change the side and strain the other side of the toasing the bar for uniform loss in the weight of the sides;
- Planck with shaking of the feet on the sides
We become in a regular bar, based on the elbow bent at right angles.We alternately raise each leg, remove it from us and again we get into the grass.All the most important muscles work to pull the abdomen and hips.
How to remove fat after childbirth
How to remove fat from the abdomen and sides after the baby is born?First of all, new mothers need to monitor health and mood - proper nutrition, strong sleep and strength of the soul - these are the first assistants in early weight loss after childbirth.But new mothers will not eliminate rounded sides and stomach, here you need effective exercises for girls after birth of children for weight loss and tonic muscles.
It is believed that zAnimated sports with the approval of a doctor can start about a month after a natural birth, if her mother directed a very active lifestyle before she was born.It will be possible to start cleaning the stomach and sides with less mobile women at work after a month and a half after childbirth.By undergoing a caesarean section, you will have to wait until the first weight loss exercises for about 2.5 months after surgery.
Professionals advise New mothers start physical exercise with regular "vacuum" exercise performance 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 losing weight.With the proper respiratory technique, the anterior abdominal wall gradually enters the tone, the intra -abdominal pressure normalizes and the volume of the abdominal cavity decreases significantly.
The "vacuum" in the early stages should become lying on a solid surface, preferably in the morning, on an empty stomach, and even on the first glass of water. To make a "vacuum" properly, you need to bend your knees and spread the arms to the sides.then You need to take a deep breath and bring out all the accumulated air in the abdominal cavity, straining all the abdominal muscles just while stopping extraction.In a deep extraction, the chest should open, and the stomach is, as it was, drawn under it.Do not rush, pay attention to each abdominal muscle when you draw.Repeat the exercise 10-15 times.The deeper and the longer the movements, the sooner the young mother will be able to lose weight.
From a more active set of weight loss exercises after childbirth, it is necessary to emphasize The same movements that are suitable for all women to reduce the volume of fat in the stomach and sides:
- twist on the floor;
- the elevators of the stretching;
- lifting straight legs lying on the back;
- Raising straight legs lying on the sides;
- All types of types of boards;
- Squats against the wall.
Do not forget about the respiratory technique, when in the extraction you need to strain your abdominal muscles, hips, back and first results of weight loss will certainly make yourself feel.