To get the perfect weight and tempting characters, many women rely solely on makeup procedures and diet.However, there is a comprehensive solution to this problem here, and there are many exercises for weight loss that are constantly being performed, especially for problem-based areas – the abdomen and sides, as they deserve special attention and more thorough research.
Exercise belly and side weight loss: The main causes of fat deposition on the sides and on the abdomen
The way a female body is arranged is always ready to fulfill its main function - the birth of a child.This is due to its concept and feed.This is the main reason for the periodic deposit of subcutaneous fat in these areas.
According to the laws of nature, a fat layer is formed on the sides and the abdomen, and the woman's body protects the ureters, kidneys and other internal organs from possible infections and hypothermia.In addition, the body also tries to provide the necessary comprehensive nutrition for future babies to provide normal development in the first few months of life.These factors are largely due to why it is difficult to get rid of small fat deposits in these areas, especially in the lower abdomen.
In addition to these factors, many other factors must be considered:
- A sedentary lifestyle;
- Improper diet;
- Violating metabolism and substance metabolism;
- Hormone failure.
Basic exercises for weight loss and at home
There are many established false stereotypes associated with weight loss on the abdomen and sides.One of the most common is that as the press pumps daily, they are given thin waists with "cubes" and relief belly, and for this, they do exercises like "mill".This is a false view, because a significant volume reduction can only be achieved by following a certain diet, but physical exercise is good for internal organs, improving the general condition of the body, increasing its tone helps to strengthen and lose muscle.
Complexity of effective abdominal and side movement
To achieve "aspen" at the waist, it is not necessary to exhaust yourself during many hours of training in fitness clubs and gyms to improve your health and maintain a good condition.All of this can be done at home, and this is an approximate complex of gymnastics exercises:
- Exercise "Planck".Strengthen muscles in the abdomen, back, lower back and hips, and if you make your abdomen a little more complicated, your legs.Technology - Accept i.p. focus (push-pose), in this position as long as possible (0.5 minutes - 3 minutes).You can complicate the movement by lifting one leg or moving (expanding) the body (called the "side rod".
- "bike".Practice lying on the back.Lift your legs and bend your knees (about at right angles).Start slowly spinning your legs, mimicking the rotation of the pedal on the bike.However, when doing this exercise, like everyone else, you should pay special attention to proper breathing: exhale - muscles, inhale - relax.It is necessary to perform at a slow pace.This exercise is often performed to quickly pump through the news muscles.
- "boating".Instead, it imitates.Perform C in the sitting position on the floor.At the same time, lift your legs and bend them on your knees and stretch them with your straight arms to mimic the process of paddle rowing.It is recommended to repeat 10-15 times.This exercise not only strengthens the muscles in the abdomen, back, legs and hips, but also allows you to quickly remove the fat layer at the waist.
- "grind".I.P. - Legs shoulders - Spread or wider, raise your hands.Perform alternative tilt while trying to reach your fingers toward your fingers (right hand of the lane leg, left hand right leg).This exercise advantageously affects internal organs, strengthens the muscles of the press (oblique abdominal muscles), and helps reduce the fat layer of the waist and lower back.
- "plow".It is lying on the floor.Lift your legs slowly, not bend on your knees, then drop the tin and try to touch the floor.In this position, lasting 10-30 seconds, several deep exhalations and breathing were performed, compressing and expanding the diaphragm.This exercise, which is performed regularly, will provide elastic and embossed stomach, elegant waist, and also helps to get rid of pain and discomfort in the spine and area of the lower back.
- “Lear on the side with your legs raised.”It is done first on one side, then on the other side, and supported on the elbow.Try keeping your legs as high as possible.It is recommended to do it quickly with 10-12 times.Not only the abdominal muscles, but also the legs (the external and internal muscles of the thighs) are involved in the work.It is important to pay special attention to breathing when doing this exercise.
- "Scissors".It is lying on the back, with both legs lifted to make the feet behind each other alternating.The number of repetitions depends on preparation and goodness.
It is recommended that all exercises be performed in a complex, with an average duration of 5-10 minutes and further increase the load.
Belly and side weight loss exercises: tips for professionals
When practicing in the gym, you can achieve the expected results faster because using special equipment and other weights, they make the training more efficient.But at the same time, you should know and consider that strength training affects the breakdown of fat and accelerates the days after metabolism (usually 2 days).Experienced fitness coaches recommend three most effective types of exercises (except above):
- Hang your legs on a Swedish wall.Hold the bar with both hands, lift your legs smoothly to your chest, and slowly lower them.At the same time, from the level of preparation, exercise can be performed with knee-bent legs and straight legs.
- "The up of the body sitting on the bench, twisted at the same time".Standard exercises are sitting on a low bench with the feet of legs fixed in the lock behind the head.When lifting your body and leaning forward, you should try to hold the knee of your leg (the elbow of your left knee and vice versa).
- Fitness ball sports.They are considered very effective in strengthening the muscles of the press, losing weight and reducing the stomach.This is because during a series of exercises on the fitness ball, the balance can be monitored and the monitor breathing can be added to the normal load.
In short, it is necessary to add that it is necessary to perform at least 3 gymnastics exercises per week.The best time is from 10 to 12 or 18 to 20 hours.