The deposition of fat layers on the thighs, waist and abdomen is the most common problem for men and men with metabolic diseases and is overweight.To start the fight, there is excess bonding tissue on the stomach and sides, first you have to start eating correctly and do a series of fat-burning exercises to promote “driving” the extra weight.
It is immediately important to understand that the body simply 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, and then, the arms, stomach, waist, hips, hips, and calves on the chest, slowly leave.This is why to lose weight, you will have to do exercises to get loads on the whole body and download media to lose weight, how to make the side unlimited tendency - this is a typical mistake for beginners to lose weight: even if it is possible to turn muscles into tone, this will slightly increase the fat layer, and the old layer of fat will be in the same position, but just the effect it causes, but just the effect it causes.Therefore, it is necessary to perform complex exercises with complex weight loss to remove deposits from the sides and abdomen.
To lose weight on the waist, sides, and abdomen areas, you need to train three to four times a week.It is recommended that coaches who lose weight regularly adjust their courses to gradually increase the complexity of the training.Therefore, the body won't get used to the same load, which means it won't adapt to the conditions and stop the process of losing weight.
Side and abdomen exercises
The mandatory element of any training is warm and it should start any exercise for weight loss for both men and women.It’s just warmth – heat the joints and prepare the muscles for loading and make sure you can get hurt while doing exercises.You can then start practicing to study the volume of the sides and abdomen.Typically, they include a standard set of sports that requires only a carpet and its own weight.You can also buy a large gymnastics ball, which will help lose weight in the media and side of the balance.They are great here:
- distortion,
- Wooden boards on the elbows and palms,
- Tighten the legs,
- twin.
Combining these simple fat burning exercises together will be more effective.It is necessary for us to repeat the weight loss exercise without the fever and excessive overload, we did thoughtful training to build all our muscles.On 2-3 methods, about 12-15 repetitions of exercises are suitable for women to lose weight, while 18-20 3-way methods are ideal for men to lose weight.These numbers vary according to the initial preparation level of weight loss and other individual indicators.
Effective female exercise
Effective exercises for women at home and sideways are a simple set of exercises that any woman can do without special training, equipment and cash costs.You can perform this training program to lose weight and three times a week, more frequently if needed.The most important thing is to spend enough time relaxing your muscles.
- Twisted the upper body
Lying on the back, we bent our legs on the knees, placed our feet on the floor, turned our hands to our heads, and extended our elbows to the side.We pulled our elbows to our knees and sprained the press muscles.We don't tired of our necks and heads, nor do we hold our hands.Gaze straight to the ceiling.Don’t forget about breathing and sustained muscle tone when doing weight loss exercises.
- Twisted throughout the body
Extending to the entire height, we place our hands behind our heads.Slowly, we grind the lower and upper parts of our body while connecting our shoulders and knees to our weight.We return to the starting position on the floor and repeat the exercise to reduce weight on the sides and abdomen.
- Start with a straight hand
The straight body of the limbs must be kept as long as possible.The pelvis cannot be lowered or lifted too high: the head, back, hips and caviar should form a straight line.The longer you last to this position, the faster the fat burns.Each time in the bar, you have to increase to lose weight quickly.
- lift
Go back to the carpet in a lying position and secure your hands under your hips without rushing to lift straight legs 90 degrees.The more we repeat, the earlier the first result of weight loss will appear.
- Lift up from the side
We lay on the side so that we could press our legs to the floor and our bodies were in the same line.We leaned on our elbow and placed our other hand in front of us.Raise the leg 90 degrees.You should exercise weight loss without rushing, feel the work of your abdomen, waist, and hips, and don’t forget to take a deep breath.After 15 lifts, we lay on the other side and repeated our exercises on another part of our body.
- The shoulder bridge on the legs is at right angles
Effective exercise to fight the fat layer with lies position.We bend our knees at right angles to conveniently place your shoulders and feet on the floor and lie on our bodies with both hands.Lift your hips and then lift back, from your knees to your chest, the line under the slope is a straight line.We place the muscles in the abdomen and move back as much as possible, allowing 10 breathing cycles to gently lower your back and then repeat for 3-4 times to lose weight quickly.
- Scissors
We lowered our bent knees to the side of the back.We were not in a hurry, and our breathing was calm, with the most times.
- Pull your hands to your feet
Effective exercise burns fat, hardens the oblique muscles of the abdomen and studies thin waist.Lying behind, we sat on the floor with our knees bent.Lying on the floor along the hands of the body.We alternately twist our body with one side of our body, stretching as deep as possible to the right leg, then straighten it, and then extending our left hand to the fingers of our left leg.The waist, back and arms are working.You can't tighten your neck.We take deep breaths, move carefully, and feel how our abs and back muscles work during exercise - sure to lose weight.
A set of male exercises
To lose weight on the weight side and abdomen, men's exercise requires watching the work of all muscle groups.The more muscle strain, the faster it will take and the faster it will burn fat reserves, including the stomach and sides.Men, like women, should not wait for results without proper nutrition and giving up bad habits.It is necessary to remove fat from the sides and abdomen through a comprehensive work-training and power mode.
Repeat exercises that require 20-25 weight loss at an average pace, depending on physical preparation, can be 3-4.It is best to speed up the results every other day and combine these training with running, cycling, obstacles and other types of cardio.
Practice choosing a man to get rid of round belly and protruding sides?
- Twist, bend the knees
We stretched our elbows to our knees and bent down in our lying position.
- Twisted on an inclined surface
On the sloped bench, fully straightened as we exhale, we stretched our elbows upwards.
- Weight lifting from the floor
We put our hands extensively on the floor and lift our legs to the chair or bed.We make benches under slopes, the body is straight and assembled, which is very important for quick weight loss.
- Dumbbell standing with tilted dumbbells
The stretched legs are slightly higher than the shoulders and we bend at a uniform angle.Hands with dumbbells are pressed from hip to chest, pressing elbows to waist.We don't flex our elbows quickly to avoid pulling the muscles of our hands.In this case, we will exhaust our stomach and buttocks when we lose weight, and don’t forget the breathing technique.
- Use bench press forward lunge
We stand evenly on the starting position, we fix the dumbbell in the relative grip of the hip level, extend the lunge forward with one foot, bend the legs at a right angle, and press the dumbbell to the level of the eye with straight hands.We return to the starting position and repeat the exercise of losing weight 15-20 times per leg;
- Pull the legs at right angles on the strip
We rested on the horizontal pole, lifted our body, twisting the rise of our lower body at right angles, working due to the abdominal muscles.
- Palank on the palm of his knee
We make standard bars on straight hands and then pull the weight of each knee to the chest.This load is great for weight loss;
- Planck and Dumbbells
Standard straight-hand exercises complicate the exercise by making dumbbells resting their palms in their hands.Without bent your back and legs, we rest on the three points, or tense in our hands and press tension.If you exercise slowly and confidently, it is very effective for weight loss on the abdomen and sides.
Best practice for beginners
How to lose weight in the side and abdominal areas within a week?This problem is especially important in summer, when the rest of the sea is inevitably approaching, while the sides and stomach inevitably grow.For lightning bombs with fat deposits on the stomach and sides, it is best to choose a balanced monolithic and special physical exercise complex to quickly help lose weight.Book now and we can talk about a few kilograms of weight loss in a short time, and it is strictly prohibited under this model.
Physical exercise should not be limited to pulling out the press and hips, and in such a short time it is best to take action in a comprehensive way.For example, on the morning of the evening running, after the next run, it is best to do a small 50-minute training for all muscle groups to spread the heart to quickly burn fat on the stomach and sides.The main rule of weight loss is: not two hours before and after training.
The best exercise for beginners is to pour extra exercises from the waist, abdomen, and abdomen:
- Twisted on a gymnastics ball or carpet
The classic twist is described above, but if you have a workout on hand, you can modify the exercise to lose weight quickly.We lay on the ball, our legs bent at right angles, and we sat on the floor - this is our only support in the sport.We use diluted elbows to reach the back of our head and stretch them to maintain balance and feel the work of the abdominal muscles.
- Practice "Table"
We become the "table" with straight arms and legs bent at right angles.We don't raise our heads above our bodies.From knees to shoulders, the body should be in the same line.Then alternate to the ascending of each leg above the body;
- Full length jump
We reached directly into the bar, first picking up one leg, then stretching one leg out, straightening the legs, straightening, jumping up with our hands, leaning again, straightening one leg, and entering the bar.We repeat this effective exercise to lose weight and 10 beats per leg;
- Use bench press lunge
Stand smoothly, lift our hands to the level of the temple with dumbbells, and the elbows are compressed.We stretched forward lunge and clicked on the dumbbell above your head.We stood in the starting position, bent our hands to our elbows, then extended our lunges to our other leg and lifted the dumbbells.To study weight loss and abdominal muscles, we tried not to rush to exercise.
- Side, raise your free hand
We lay on the side with our upper legs pressed against the support plate and we were on the sidebar with the focus on straight elbows and one leg.We raise our free hands accurately, pull the barbell tighten the oblique muscles on our abdomen and pull the waist so that it doesn't bend.We breathe evenly and hold for 20 seconds, then change the sides and tighten the other side of the trunk to make the weight on the sides evenly;
- Planck swings his legs on his legs
We become ordinary bars based on the angle of the elbow bend.We alternately lifted each leg, removed it from us, and became a bar again.All the most important muscles can pull up the belly and hips.
How to remove fat after delivery
How to remove fat from the abdomen and sides after delivery?First, young mothers should monitor health and mood – proper nutrition, strong sleep and mental vitality – these are the first assistants for early weight loss after childbirth.But young mothers won’t eliminate the round sides and stomach, here you need effective exercises for the girl to lose weight and nourish her muscles after delivery.
It is believed that if the mom lives a pretty active lifestyle before giving birth, you can start exercise after about a doctor’s approval.After one and a half months of delivery, it is possible to start cleaning the stomach and sides of the work with women who reduce mobility.After suffering a cesarean section, you must wait until about 2.5 months after the surgery for the first weight loss.
The "vacuum" that must be performed in the first stage is lying on a solid surface, preferably in the morning, on an empty stomach, or even the first glass of water.To get the "vacuum" correct, you need to bend your knees and extend your arms to the side.You then need to take a deep breath and exhale the entire air that accumulates in your abdomen, precisely blocking all your abdominal muscles during your detention.During deep breathing, open your chest and pull your stomach below.Don't worry, pay attention to each abdominal muscle when you exhale.Repeat the exercises 10-15 times.The deeper the movements, the more young mothers can lose weight.
The same exercise should be distinguished from a series of more active weight loss exercises after childbirth, and all women are suitable for reducing stomach and side fat mass:
- twist on the floor;
- lifting and lowering of hips;
- Lie on the back with straight legs raised;
- Lie on the side with your legs raised;
- Various wooden boards;
- Squat on the wall.
Don't forget the technique of breathing, when you need to work on the muscles in your abdomen, hips, and back, the first result of losing weight will surely make you feel yourself.