In an effort to obtain the perfect weight and the seductive figure, many women trust only cosmetic procedures and diet.But here it is very important to address this problem in an integral and constant way to perform a series of weight loss exercises, especially for problems based on problems: abdomen and sides, since they deserve special attention and a more exhaustive study.
Exercise for the weight loss of the abdomen and sides: the main causes of fat deposition on the sides and abdomen
The female body is organized in such a way that all the time is preparing to fulfill its main function: the birth of a child.And this is due to its conception and food.This is the main reason for the regular subcutaneous fat deposition in these areas.
According to the laws of nature, creating a layer of fat on the sides and abdomen, a woman's body protects the ureter, kidneys and other internal organs of possible infections and hypothermia.In addition, the body also tries to provide the baby with the necessary full full nutrition, 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 areas, particularly at the bottom of the abdomen.
In addition to these factors, there are also a number of others that must be taken into account:
- sedentary lifestyle;
- Incorrect diet;
- violation of metabolism and metabolism of substances;
- Hormonal insufficiency.
Basic exercise to lose weight and sides at home
There are a number of erroneous stereotypes established with weight loss in the abdomen and sides.One of the most common is that with the daily pumping of the press, they are provided with a thin waist and a belly of relief with "cubes" and, for this, they perform an exercise like a "mill."This is an erroneous opinion, since a remarkable reduction in volume can only be achieved by complying with a certain diet, but physical activity has a favorable effect on internal organs, improving the general condition of the body, increasing its tone helps strengthen the muscles and attract its relief.
A complex of effective exercises for the abdomen and the sides
To achieve the "poplars" of the waist, to improve your well and to stay in good physical form, it is not necessary to run out with many hours of training in fitness and gyms clubs.All this can be done at home, here is an approximate complex of gymnastics exercises:
- "Planck" exercise.Strengthens the muscles of the abdomen, back, lower back and buttocks, and if you complicate it a little, then the legs.Technique - Accept I.P.The emphasis (pos for push -UPS), remains in this position as long as possible (0.5 minutes - 3 minutes).You can complicate the exercise by raising one of the legs or moving (displaying) the body alternately into one and the other (called "sidebar").
- "Bicycle".The exercise is done on the back.Raise your legs up and bend in the knee (approximately at right angles).Start the slow rotation of the legs, imitating the rotation of the pedals on a bicycle.However, when doing this exercise, like everyone else, you must pay special attention to adequate respiration: exhaling - tense muscles, inhale - relax.It is necessary to act at a slow pace.The regular implementation of this exercise can be quickly pumped by the press muscles.
- "Rowing".Rather, its imitation.He made C in a position sitting on the floor.At the same time, lift your legs bent on your knees and stretch with straight arms, imitating the rowing process with oars.Recommended repetition number 10-15 times.This exercise strengthens not only abdomen muscles, back, legs and buttocks, but also allows you to quickly remove fat layers at the waist.
- "Windmill".I.P.- Put the shoulder width of the legs or a little wider, lift your hands.Make alternative inclinations to the feet, while trying to bring the fingers to the fingers (the right hand of the lane's leg, the leg of the left hand).The exercise favorably affects the internal organs, strengthens the muscles of the press (oblique abdominal muscles) and helps reduce the fat layer at the waist and the lower back.
- "Plow".He is lying on the floor.The legs rise slowly, do not bend their knees, and lower the can, trying to touch the floor.In this position, remain for 10-30 seconds, making several exhalations and deep breaths, compressing and expanding the diaphragm.This exercise, with its regular implementation, will provide an elastic and relief stomach, an elegant waist, and will also help get rid of pain and discomfort in the spine and the area of the lower back.
- "Alternate raising your legs lying aside."It is done first on one side and then in the other, with a support in the elbow.Try to lift your leg as high as possible.It is advisable to act at a rapid rate of 10-12 times.Not only the lateral muscles of the abdomen, but also the legs (the external and internal muscles of the thigh) participate in the work.It is important, when performing this exercise, pay special attention to breathing.
- "Scissors".It is done on the back, both legs rise, alternating the establishment of the feet with each other.The number of repetitions depends on preparation and good.
It is recommended that all exercises be carried out in a complex whose duration must be an average of 5 to 10 minutes, with an additional increase in load.
Exercises for the weight loss of the abdomen and sides: Professional advice for classes in simulators
When practicing in the gym, you can achieve the desired results faster, since the use of additional special devices and weights, make training much more effective.But at the same time, you should know and keep in mind that strength training affects the breakdown of fat and accelerated metabolism for several days after training (generally 2 days).The experienced physical conditioning instructors recommend using three types of more effective exercises (except the previous ones):
- Lifting the legs in the Swedish wall hose.Take the crossbar with both hands and gently lift your legs towards the chest and slow them.At the same time, from the level of preparation, the exercise can be done with the legs bent on the knees and with the lines.
- "The ups and downs of the body sitting in the bank, with the simultaneous twist".The standard exercise is done in a position sitting on a low bank, with fixing the feet of the legs, hands on the lock behind the head.When lifting the body and tilting it forward, you should try to get the knee knee knee (the right elbow of the left knee and vice versa).
- Fitness ball exercises.They are considered very effective to strengthen the muscles of the press, lose weight and relieve the stomach.This is achieved due to the fact that in the process of performing a set of exercises in the physical conditioning ball, the need to monitor the balance and breathing of the monitor is more added to ordinary loads.
In conclusion, it remains to be added that it is necessary to perform a complex of gymnastics exercises at least 3 times a week.The best time for this is the time of 10 to 12 or from 18 to 20 hours.