To lose weight, it is necessary not only to adhere to proper nutrition, but also to exercise.As you know, in the abdomen, the fat layer forms very quickly and is more difficult to burn than other parts of the body.But the ongoing courses developed by fitness coaches will do their job.Have effective physical exercise to lose weight and aspects.Only regular training can help find beautiful forms and eliminate excess fat.
What muscles do you need to pull out to get rid of fat in your stomach and buttocks?
If you know which muscle groups are located somewhere in the body, it will be easy to do a series of effective exercises for weight loss and sides.
Such muscles are located on the stomach and sides:
- External tilt- Transfer from the sides of the ribs to the abdomen, tilt and turn;
- Inner tilt- Located under the outer oblique muscle, participating in the corner, inclination;
- Very deep horizontal- From the inside of the ribs to the back of the stomach, participating in twisting;
- Straight- Riding along the belly on both sides of the midline causes the body to bend forward.
General rules for all exercises
Although who will exercise for weight loss, belly, side, hip or anything else - men, women, girls, children or teenagers - so that they work, you need to follow the general rules like this:
- When the body is relatively long and there is no energy and nutrition, be sure to train on an empty stomach.
- Physical.Exercise to reduce weight on the abdomen and side is not performed with dumbbells and other weighting agents, but by body movement.
- If you choose simple and easy weight loss exercises, it is recommended to do them every day.
- Gradually, the number of repetitions in the exercise set should be increased.
- Usually, after class, a little fatigue is felt - weight loss and the simple and light home exercise on the sides also make the muscles work, which proves their effectiveness.
notes!Training 3-5 times a week is enough, but daily courses will lead to higher efficiency.The best number of exercises per exercise is 25-30.It is recommended to repeat at least 3 times and take a break.
Complex weight loss and side of physical exercise
What are the most effective exercises for weight loss and sideways?The complex consists of 10 physical exercises designed to perform a house, although you can do 3-5 exercises from the complex for the first time.They are simple and straightforward, and do not require the use of simulators, and are suitable for those who do not have special physical exercises.To better understand the execution technology, its execution scheme can be downloaded to a computer or viewed videos online.
notes!Fitness coaches recommend doing it in the morning, which not only helps to lose weight, but also leads to rapid awakening.
Before each training, a small 5-minute warm-up is recommended.Its goal is to prepare muscle for the upcoming load.To be warm - you can use the simplest exercises like walking on the spot, tendencies, etc.
Basically rising
The exercises are carried out as follows:
- Lying on your back, bend your legs and knees, and place your shoulders over width.Hand over the head.
- Lift the pelvis, tear it off the floor, as high as possible, and lift it to the socks.
- Keep it for a few seconds, then place the pelvis on the floor.
notes!You do not need to raise your hand with your pelvis when doing this exercise.
"Scissors"
"Scissors" - One of the best exercises to lose weight not only on the abdomen and sides as well as on the legs:
- Lying on your back, stretching your hands along your body.
- Lift your legs so that their floor is about 45 degrees.Place them at different levels (one higher than the other).
- Perform in sports like scissors.
“Lokot-Kollo”
This exercise is as follows:
- Lying on your back, bend your legs to your knees.With your hands behind your head, bend down.
- Or tighten left and right elbows to opposite knees.
You can practice until your muscles are tired.
tilt
Such exercise will help to quickly eliminate side fat, but it is also used to lose weight.It is standing:
- Legs are wider than shoulders and knees are bent.Half of the body is squatting.The hands are closed behind the head, with the back straight.
- Stretch the muscles of the press, pull his stomach inward, and slowly tilt the body to the left and right.
First, the inclination is performed slowly, but the speed is gradually improved to the optimal level.
The above introduces simple abdominal weight loss exercises.Even kids are easy to master, not to mention adults with the lowest level of physical exercise.
"Planck" and "half"
Although these exercises are very effective and are not only used to reduce the weight of the abdomen and sides, but also to strengthen the back, it is much more difficult to perform the "bar" and "half of the bar".From the pictures, you can easily understand how to make them.
"Half-plan"
To do this exercise, you need to do the following:
- Stand on all quarters of the “dog” pose.Rest your palms and knees on the floor.The stare is directed.
- Pull out your stomach, slowly lift your body, and round your back.Lasts for 30 seconds.
- Return to the starting position.
"Mobile Bar"
Practicing "Planck" is much more difficult than "half bar".Although it is obvious, it is difficult to do this because there is a lot of load on the back muscles.
- You need to stand in a regular "bar" and rest on the floor and leg socks.The body is straight and the back is flat.
- Raise the body to the maximum possible height.Ideally, the top of the hill proves to be the hips.
- Then return to its original position.
notes!Regular bars are highly efficient.According to experts, it is enough for beginners to survive in this position for only a few seconds, gradually increasing the time.If there is pain in the course, it must be stopped immediately.
"jogic" rotation
You can use the Hulahup training process, which is also an excellent way to lose weight on your waist.When rotated, the hoop strengthens the abdominal muscles, removes fat from the sides, and strengthens the press.As a result, the athlete gained a slender and toned body with no signs of fat.
The results of the study identified three most effective exercises to reduce weight on the abdomen and sides.They can be performed individually or in a complex.
notes!Before using the hoop learning exercise, you need to learn how to twist it in your stomach in a standard way.
To rotate the hoop this way, the following will be required:
- Take the starting position: stand evenly with your legs together.
- Bending Hands The bent hand closes behind the head.
- Twisted hulahup, performing a smooth round pelvis.In exhale, draw the stomach on inspiration - relax the muscles of the press.
"Planet Rotation"
This method of rotation of the hoop is more complicated than the previous one.You will need to perform a series of actions like this:
- The legs are wide apart, the hands behind the head, but there is no connection to the castle.
- Twisted hulahup and gradually rotate around the axis along the rotation direction of the hoop.
Rotation of hoops with slopes
Only one physical person can perform this exercise because it requires enthusiasm:
- Legs apart from shoulders, hands close in front of chest.
- Bend one leg slightly on your knees, bend your body and turn it in this direction.Twist the hoop.
- Change the legs and rotate the hulahup again.
Weight loss and breathing exercises in the abdomen
In addition to physics, breathing exercises are used to reduce weight on the abdomen and sides and even sit.There are two types of technology: BodyFlex and Oxycise.
Bodyflex
The first technique is designed to enrich oxygen where you need to get rid of excess fat.To do this, you need to take a deep breath and exhale, then a sharp exhale occurs, and the breathing remains for 10 seconds.It is during breathing that some simple exercises are recommended.
Oxidation
Oxidation technology does not mean fatigue.They are replaced by a brief "pre-spread".It is necessary to take a deep breath, then do 3 small "heads", exhale deeply and perform three "eliminations".Thanks to oxidation technology, tilt, abdominal muscles.
If you adhere to proper nutrition and combine it with physical fatigue, it is easy to stay slim.Regular training will help eliminate fat deposits from obesity.The waist will become thinner, the stomach will tighten, and the press will be strong.