To obtain excellent weight and seductive figures, many women only rely on cosmetic procedures and diet.However, it is very important to approach this problem in a comprehensive way, and especially for problem -based regions - for the abdomen and sides, it is very important to exercise a series of exercises because they deserve special attention and more comprehensive work.
Exercise for weight loss of the snow and parties: the main causes of fat accumulation on the sides and abdomen
The female body is always arranged to prepare to fulfill its main function - the birth of a child -.And this stems from his understanding and nutrition.This is the main reason for regular accumulation of subkutan oil in these regions.
According to the laws of nature, it creates an oil layer on the sides and abdomen, protecting a woman's body ureter, kidneys and other internal organs from possible infections and hypothermia.In addition, the body also tries to provide full -fledged nutrition to the future baby, thus providing normal development in the first months of life.These factors are largely due to why it is so difficult to get rid of small fat deposits in these regions, especially in the lower abdomen.
In addition to these factors, there are several people to consider:
- Sedentary lifestyle;
- Inappropriate diet;
- violation of metabolism and metabolism of substances;
- Hormonal failure.
Basic exercise to lose weight and sides at home
There are a number of built -in faulty clichés associated with weight loss on the abdomen and sides.One of the most common ones is to provide a thin waist and a bubble belly with a thin waist and “cubes ıyla by the daily pumping of the press and exercise like a“ mill ”for this.This is a faulty view, because a difference that is noticed in volume can only be achieved by adapting to a particular diet, but physical activity has a positive effect on the internal organs, improves the overall condition of the body, increasing the tone helps to strengthen the muscles and relieve.
Effective exercises for the abdomen and sides
In order to obtain “aspen ın of the waist, to improve your wells and to protect yourself well, you do not have to consume yourself with hours of training in fitness clubs and gyms.All this can be done at home, here is about a gymnastics exercise complex:
- Exercise "planck".Strengthens the abdominal muscles, back, waist and hips, and if you make a little complicated, the legs.Technical - I.P.The emphasis (pose for push) remains as long as possible in this position (0.5 minutes - 3 minutes).You can complicate the exercise by lifting one of the legs or moving the body alternately one and the other (called “side rod”).
- "Bicycle".The exercise was lying behind.Raise your legs and bend it on the knee (approximately at a vertical angle).Start the slow rotation of the legs by imitating the return of pedals to a bicycle.However, when performing this exercise, like everyone else, you should pay attention to the appropriate breathing: Breathe - Stretch muscles, breathe - relax.It is necessary to perform at a slow speed.Regular administration of this exercise can be pumped rapidly by the press muscles.
- "Spade".On the contrary, imitation.C was performed in the sitting position on the floor.At the same time, extend the legs with the knees twisted and flat arms, mimic the rowing with shovel.The recommended repetition number is 10-15 times.This exercise not only strengthens the muscles of the abdomen, back, legs and hips, but also allows you to quickly remove the fat layers in the waist.
- "Mill".ROPE.- Legs separate the shoulder width or slightly wider, lift your hands.While trying to bring the fingers to the fingers (the right hand of the ribbon leg, the left-right leg), make alternative slopes to the feet.Exercise positively affects internal organs, strengthens press muscles (bent abdominal muscles) and helps to reduce the fat layer of fat on the lower back.
- "Plow".It is made lying on the floor.The legs are slowly lifted, not bending the knees and lowering the can, tries to touch the ground.In this position, it lingers for 10-30 seconds, a few deep exhalation and breathing, compressing and expanding the diaphragm.This exercise will provide an elastic and embossed stomach, an elegant waist with regular application, and will also help to get rid of pain and discomfort in the spine and lower back.
- "Don't lift the legs lying on the side."First, on one side, then on the other side, with a support in the elbow.Try to lift your leg as high as possible.It is recommended to perform 10-12 times quickly.Not only the abdominal lateral muscles, but also the legs (outer and inner muscles of the thigh) join the study.Pay attention to breathing while doing this exercise.
- "Scissors".It is made in the back, both legs rise and change the establishment of the feet after each other.The number of repetitions depends on preparation and well.
It is recommended that all exercises should be performed in a complex that should be a duration of 5-10 minutes on average and increased more in the load.
Exercises for weight loss of abdomen and sides: Tips from professionals for lessons on simulators
When practicing in the gym, you can achieve the desired results faster due to the use of special devices and additional weights, making training much more effective.However, you should also know that force training affects the deterioration of fat and that metabolism (usually 2 days) for several days after training.Experienced fitness instructors recommend you to use the three most effective types of exercises (except the above):
- Raise the legs hanging on the Swedish wall.Remove the cross rod with both hands and remove your legs properly to the chest and lower it slowly.At the same time, the preparation level can be performed with both bent legs and flat ones on the knees.
- "The body's ups sit on the bench, with simultaneous bending".Standard exercise, fixing the legs of the legs, hands are performed in the lock behind the head, on a low counter on a low counter.When lifting the body and forward, you should try to get the knee of the leg of the leg (the left directory right elbow and vice versa).
- Fitness ball exercises.They are considered very effective to strengthen the press muscles, lose weight and relax to the stomach.This is obtained due to the fact that the balance of the fitness can perform a series of exercise on the fitness ball, monitoring the balance and adding to ordinary loads of surplus.
As a result, it continues to add that it is necessary to make a gymnastics exercise complex at least 3 times a week.The best time is between 10 to 12 or 18 to 20 hours.