Thighs, waist and abdomen fat layer, metabolic disorders with metabolic disorders are the most common problem of men and women and are prone to excess weight.To start fighting with the excessive sticky tissue on the stomach and sides, you'll need to start eating correctly and encourage the "driving" of extra weight.
It is immediately important to understand how the body does not know how to lose weight in a certain part of the body.Usually, excess fat goes from top to bottom: first face weight, then loses the chest, then the unnecessary in the arms, stomach, waist, hips, hips and calves are slowly separated.Therefore, to lose excessive weight, to do exercises for loading the whole body and to lower the press to lose weight, to make infinite slopes to the sides - a typical mistake of losing weight of beginners: the muscles will slightly increase in volume, which will remain more of the stomach, the mine will remain only in the same places.Therefore, it is necessary to remove the deposits in the sides and abdomen with complex exercises for weight loss.
To lose weight in the waist, sides and abdomen, you need to train three to four times a week.For rapid weight loss, it is recommended that the coach adjusts for a gradual increase in the complexity of education regularly.Thus, the body will not get used to the same loads, that is, it does not adapt to the conditions and will not stop the weight loss process.
Sites at home and exercises for the abdomen
The compulsory element of any training is hot, and for both men and women, any exercise complex should start for weight loss.It is hot that heats the joints and prepares the muscles for loads and insures from possible injuries when exercising.Then, you can start exercises to examine the edges and abdominal volume.Often, it contains only a carpet and a standard set of movement that will need their weight.You can also buy a large gymnastics ball that will help to lose weight on the press and sides with the protection of balance.They are perfect here:
- twist,
- Elbows and palms boards,
- Squeeze the legs,
- Twins.
It will be even more effective to combine various types of these simple exercises to burn fat.Fanatism and excessive loads to lose weight and sides without excessive exercises need to repeat, we do in a thoughtful way, we work every muscle.In 2-3 approaches, about 12-15 repetition of an exercise is suitable for weight loss for women, and 18-20 times 3 approaches are ideal for losing weight men.These figures vary depending on the preliminary level of weight loss and preparation of other individual indicators.
Effective exercises for women
Effective exercises to lose weight and sides for women at home are a series of simple movements that any woman can do without special training, device and cash costs.You can perform this training program three times a week and if desired and to lose weight more often.The main thing is to devote enough time to relieve muscles.
- Bend the upper body
While lying in the back, we bend our legs to the knees, leave our feet on the ground, turn our hands behind the head, spread the elbows to the sides.We pull our elbows to the knees, draining the press muscles and back.We do not force the neck and head and we do not pull our hands.The view is directed to the ceiling.Remember deep breathing and continuous muscle tension while doing weight loss exercise.
- Bend the whole body
We put our hands on the back of the head.While weighing the shoulders and knees to the weight, we slowly grind the upper and lower parts of the body.We return to the starting position on the floor, repeat the exercise for sides and abdominal weight loss.
- Starting from flat hands
A flat body in four limbs should be kept as long as possible.Pelvis cannot be lowered or removed too high: head, back, hips and caviar should form a flat line.The longer you stay in this position, the faster the oil is burned.It should be increased every time in the rod for rapid weight loss.
- Lifting
Returning to the carpet in a lie position, secure your hands under the hips and without rushing to raise the flat legs 90 degrees.The more we repeat it, the sooner the weight loss will emerge.
- Lifting on the side
We reach out to the side, so that the leg and the body are on the same line.We lean on the elbow, we put our other hand in front of us.Remove the leg 90 degrees.Weight loss should be done without rushing, the abdomen, waist, hips should feel the work of the hips and should not forget to breathe deeply.After 15 elevators, we extend to the other side and repeat the exercise in the other part of the body.
- Shoulder Bridge on the upright angles in the leg
Effective exercise to combat a lying position with oil layer.We twist our knees at a right angle, we rest your shoulders and feet easily, our hands lie in the body.Raise the hips and back, so that the line under the knees to the chest will be a flat line.We filter the abdominal muscles and backward as much as possible, make 10 breath-loops, lightly lower your back, and repeat the exercise 3-4 times for rapid weight loss.
- Scissors
We bring the twisted knees to the sides in the back.We don't rush, breath calm, maximum time.
- Take hands to footprints
Effective exercise to burn fat, harden the inclined muscles of the abdomen and examine a thin waist.We stand on the floor while lying in the back, the knees twisted.Hands lie on the ground along the body.We are alternately bending the body with one side of the body, deepening our right hand to the right leg as much as possible, then straightening it and extending our left hand to the left leg to the fingers of the left leg.Waist, back and arms work.You can't force your neck.We breathe deeply, act carefully and feel how abdominal and dorsal muscles work during exercise - a definite sign of weight loss.
A series of exercises for men
Men should be selected with an eye to work for exercises and all muscle groups to lose weight.The more muscle is forced, the faster the body's energy is spent and the oil reserves, including the stomach and sides, are burned.Men, like women, should not expect results without leaving the right nutrition and bad habits.Comprehensive work - Oil must be removed from the sides and abdomen by training and power mode.
Repeat the exercises for weight loss that a man needs 20-25 times at the average speed, approaches may be 3-4 due to physical preparation.It is better to get a quick result every day and combine this training with jogging, bike, obstacles and other cardio loads.
What exercises are to choose a man to get rid of a round abdomen and protruding sides?
- Straight bending, with twisted knees
We extend our elbows to the knees twisted on weight in a false position;
- Bending on a sloping surface
On the sloping counter that completely flatten the body in exhalation, we raise the elbows;
- Pushing out of the ground with high lifting
We put our hands on the ground, lift the flat legs to a chair or bed.We make benches under the slope, the body is flat and assembled, this is extremely important for rapid weight loss;
- The dumbbells of the dumbbells standing in the slope
After spreading the legs slightly wider than the shoulders, we bend at an equal angle.The dumbbell hands raise a narrow grip from the hips to the chest, the elbows are pressed to the waist.We do not twist the elbows quickly so that they do not pull the muscles of the hands and do not bend carefully.In this case, weight loss exercise is forcing stomach and hips, remember the breathing technique;
- Bench Press Advanced Lunges
We keep the starting position equally, hold the dumbbells in the opposite grip at the level of hips, take a foot forward, bend the leg at a steep angle, press the dumbbells to the level of the eyes with flat hands.We go back to the starting position, repeat exercise for weight loss 15-20 times in each leg;
- Pull the legs in the rods at steep angles
We rest in the horizontal rod, we lift the body, bend it at a steep angle in the rise of the lower body, we work because of the abdominal muscles;
- Planck on the palms by pulling a knee
We make a standard rod on flat hands and we take it alternately to the chest on each knee.This load is perfect for weight loss;
- DAMBIL with Planck
Standard flat hand exercise is complex with the dumbbells in their hands where palms are resting.Without bending your back and legs, we rely on three points and we start each elbow with tension in the hands behind the belt.Exercise is extremely effective for weight loss on abdomen and sides if you do it slowly and safely.
Best exercises for beginners
How to lose weight in the edge and abdominal area within a week?The question is especially important in the summer months when the rest of the sea is inevitably approaching and the edges and stomach inevitably grow.For a lightning with fat deposits on the stomach and sides, it is better to choose a balanced monodotus and a special physical exercise complex that will help to lose weight quickly.Make a reservation about weight loss for a few kilograms in a short time, this mode is strictly prohibited for months.
Physical activity should not be limited to pumping presses and hips, it is better to be comprehensive in such a short time.For example, it is better to allocate a small 50 -minute training to all muscle groups to run in the morning, in the evening, and after the next time, to distribute the heart to the fast burning of the oil on the stomach and sides.The main rule of losing weight is not for two hours before and after training.
The best exercises for beginners, to shed excess from the sides, waist, abdomen:
- Bending gymnastics on the ball or carpet
Classic bending is described above, but if you have a fitball, exercises can be changed for rapid weight loss.We lie on the ball, the legs be twisted at upright angles, we rest on the floor - this is our only support in the exercise.We put the hands behind the head with diluted elbows and extend them, keep the balance and feel the work of the abdominal muscles;
- Exercise "table"
We become a “table ılan twisted on straight angles in flat arms and legs.We don't raise our heads on the body.From knees to shoulders, the body should be in the same line.Then change the rise of each leg on the body;
- Full length jump
We enter the rod on straight hands, we first get one leg, then the other, we enter the flat legs, straighten, jump up with their hands, bend it again, correct a leg, turn into a bar.We repeat this effective exercise to lose weight 10 times for each leg and lose weights;
- Lunges with Bench Press
Stop smoothly, lift our hands to the level of the temples with fools, the elbows are compressed.We take a move and click the dumbbells in the hands above your head.We stand in the starting position, bend our hands on the elbows and raise the dumbbells by taking a move to the other leg.We are trying to rarely perform exercise for weight loss and examination of abdominal muscles;
- Lifting the free hand
We extend to the side, the upper leg support is pressed, we will be in the side rod by emphasizing a flat elbow and a leg.We raise the free hand exactly, hold the rod tension hold the abdominal muscles and pull it so that it does not bend the waist.We breathe equally and hold 20 seconds, then change the side and filter the other side of the body for the uniform weight loss of the sides;
- Planck, the release of the legs to the sides
The elbow is in a regular rod twisted at steep angles.Alternatively, we raise every leg, we remove it from us and we will be in the bar again.The most important muscles work to pull the abdomen and hips.
How to remove oil after birth
How to remove oil from the abdomen and sides after birth?First of all, young mothers should monitor health and mood - correct nutrition, strong sleep and the vitality of the soul - these are the first assistants in early weight loss after birth.However, young mothers will not eliminate round sides and your stomach, where you need effective exercises for girls after birth for weight loss and tonic muscle.
If the mother manages a very active lifestyle before giving birth, it is believed that you can start doing sports with the approval of a doctor about a month after a natural birth.One and a half months after birth, it will be possible to start cleaning the stomach and the sides with a less active woman.After having a cesarean section, you'll have to wait up to the first exercises for weight loss after about 2.5 months after surgery.
In the first stages, the “vacuum” should be done, preferably in the morning, on an empty stomach, even in the first cup of water, lying on a solid surface.To make a “vacuum” right, you must bend your knees and spread your arms to the sides.Then you need to take a deep breath and breathe all the air accumulated in the abdominal cavity, filter all the abdominal muscles exactly during the detention of exhalation.In a deep exhalation, the chest should be opened and the stomach should be underneath as it is.Don't rush, pay attention to every abdominal muscle while breathing.Repeat the exercise 10-15 times.The more deep and longer the movements are, the faster the young mother can lose weight.
After birth, a more active weight loss exercises, the same movements should be distinguished that all women are suitable to reduce the volume of fat on the stomach and sides:
- bending on the ground;
- Elevators of false hips;
- Removal of flat legs lying in the back;
- Removal of flat legs lying on the sides;
- All kinds of wood;
- Sweat on the wall.
Don't forget the respiratory technique, the first results of losing abdominal muscles, hips, ridges and weight in exha'las will definitely make themselves feel.