Did they stop to get into their favorite things that were just recently?There were bad barrels, so trusting confidence in perfection disappeared?Each second treats this in different stages of life.Today, more than 60% of men and women around the world are unhappy with what they see in the mirror daily and are looking for strong choices on how to deal with the problem of overweight.
Do you want a flat belly and a beautiful waist?Exercises for weight loss of belly and sides are an excellent solution for those who dream of returning harmony.Combined with a balanced diet, you will achieve fantastic results much faster and more efficiently, which will stay with you for many years.
Because the weight is increasing
Small fat volumes are a rule for any person.Provides protection of bones and organs from hypothermia, any results from abroad.Excessive deposits are already an opportunity for stress.You can get rid of education and, for example, a fascinated diet.But before drawing up an exercise program and specify with a nutritional technique, you need to know why the weight "climbed":
- Reduced metabolism.The larger a person becomes, the slower it has metabolism.It becomes much more difficult for the body to digest incoming food, which gradually leads to a set of overweight.You may have noticed many times that your loved ones, friends eat a lot of fat, sweet, while the figure remains so thin, and you start to enter, as in dough, from any bun.This is precisely due to metabolism, which is normal in the first case, and the reduced - to the second.
- Genetic predisposition.Scientists have shown that the presence of fat deposits in the body is directly related to human genetics.If the relatives of the older line suffered from increased body weight, then you will have a predisposition to excessive fat.
- A sedentary lifestyle.If you are moving a little, you do not commit, even the least physical effort, then you will inevitably gain at least a few pounds that will be very difficult to deal with this timetable.
- Overconsumption.Any over -consumption is the main cause of overweight.Specifically, if combined with a sedentary lifestyle, fat will accumulate several times faster.
- Incorrect attitude.Constantly stumbling, the fat will gradually accumulate in the abdomen.To avoid this, you must keep your back straight.
- Hormonal changes and failures.When a woman or man reaches adulthood, serious hormonal changes occur, various malfunctions are also not unusual, inevitably entail body weight.
Why is it important to do exercises for a thin waist and a flat stomach
It is important to remove the stomach and sides with the most effective exercises not only for a beautiful look.This is also useful for the health of the whole body.There are some medical indications in which physical activity is vital:
- The threat of increasing cholesterol.With increasing body weight, the rate of cholesterol in the blood is also increased.Its excessive content leads to poor health, appearance and development of many serious illnesses.
- The risk of stroke and heart attack.This applies to people who have reached the age of 40 with a body weight index of 30. In this condition, the work of the blood vessels worsens, the load on the heart increases several times.All this in the complex gives additional risks, the possibility of strokes, heart attacks.
- Slows down the circulatory.The accumulation of fat creates an improved load on the internal organs.As a result, nutrients are much worse, blood circulation slows down, which ensures the deterioration of well -being increases the risk of cancer.
- Reduction of immunity.Excessive body weight leads to a slowdown in metabolism, a violation of the hormonal background.The body weakens and becomes much more sensitive to various colds, viral diseases.
Effective exercises for weight loss and sides
The muscles of the abdomen and sides form a strange "corset".The work of other muscles on the back, the buttocks and the interior of the hips depend on their condition.Only a satisfied set of exercises will always keep the body in excellent condition.The results depend on the initial amount of fat deposits and the human mood to reduce weight.
Before choosing appropriate physical activity, we must remember that any motor activity in combination with diet gives a complete result and does not only affect the selected areas:
- Home training should be done regularly.
- Absolutely all parts of the body are involved.
- For greater efficiency, a satisfied diet is performed.
We offer you the following exercises that will help at home make your waist and stomach tire without a single fat.
Twist
This is one of the most common movements that are very popular today.It is not considered the most effective, but the bark is extremely processed.If you combine it with nutritional diet, you will notice the excellent result very quickly.
- We were lying on a soft gymnastic carpet.Bend the legs on the knees.It is imperative, even in a bent state, they stand evenly on the surface of the floor, with the whole foot.
- We put our hands behind the head.
- We inhale deeply and begin to lift the upper part of the body.Each rise is necessarily accompanied by exhalation.
- When we reduce the body of the body, we inhale slowly.Since the back is completely on the floor, we repeat the exercise again.
- We make 2-3 approaches 10 repetitions.
Reverse
- We go with your back on the gymnastic carpet.
- We have the legs so that they are perpendicular to the floor, while the legs are completely on the surface.
- We put our hands along the body with your palms down.
- In exhalation, lift the lower body, bring the legs as much as possible to the chest, touching slightly and firmly for a few seconds.
- In inspiration, we fall into the original position.
- We make three approaches to ten repetitions.
Twist
This exercise looks like a classic twist, but with some adjustments.The implementation technique provides for shoulder turns.
- We lie down with your back on the gym and take the original position, leading our hands to the throat.
- Bend the legs so that they do not touch the surface.
- We lift the top of the body while turning the shoulder to the side.When the right shoulder is turned, the left side remains in a steady, lying position.
- Repeat the movement for the left shoulder, similar to the right side.
- Repeat 12 times.
Twist with lifted legs
- We lie down and pull the feet up (you can cross them).
- We perform body twist, similar classic.
- We take a breath when we reduce, exhale when we get up.
- We perform three approaches 10-15 repetitions.
Planck with turns
She works remarkably on her back, on her hips and to push.
- We lie down in the original position - the knees/elbows are on the surface on the condition of the bar.
- We ensure that the cervix area and the spine are evenly mounted.We look in front of us.
- Raise the knees from the floor and put the legs on the socks.
- Thus, we hold 30 seconds without motion.It is important that breathing is not difficult.
- Repeat the exercise for each side the same period.If the physical form allows, then you can stand in 1 minute.
Planck by turn
- We go to the surface to the side.
- Transfer body weight to the right elbow/ hand and the corresponding leg.It is important that the hand in a bent state to form a right angle.
- Put the left foot on the right.Keep the lower extremities evenly.Lift the hips from the floor.
- We keep this way for 30 seconds.
Log
If you have never done abdominal exercises earlier, then you should definitely perform effective data attacks.
- Take a small step with the right foot and bend it.After adopting this position, muscle intensity is felt in the femoral part.
- We increase our hands right in front of us in parallels with the floor.
- We take an important step forward with the left foot and sit slightly.The right thing in this case remains behind, but with the rise to the sock.
- The back when it makes a movement must be constantly uniform.
- We repeat the attacks.
- We make 15 repetitions on each foot.
Leans toward the sides
- We get straight.We increase our hands over your head and fold together.
- We make prices to the right.Ideally, so that the trunk bends as much as possible - the stretch on the left must be felt.We are fixed in a sloping position for 15 seconds.
- Lying back to the original position.
- We repeat slopes in the other direction with the same delay for 15 seconds.
- Once you get used to "delays", you can increase their time, for example, by 30 seconds.
"Vacuum"
This exercise is ideal for the treatment of the abdominal type.It is based on breathing.
- We are in all four, holding in this position with the help of knees and elbows.
- We take a deep breath.At the moment, the type should be as relaxed as possible.
- Exhale and at the same time pull in our stomach, stretching the press.
- Hold real estate for 30 seconds.
- Repeat in 2-3 approaches of 15 repetitions.
Increases hips lies
- We were lying down, spreading your hands along the body, palms on the floor.
- We bend the legs on the knees, placing the sides, without forgetting that the legs should stand exactly on the surface.
- Slowly, slowly, lift the hips with the lower back.The rest of the body must remain motionless on the carpet.
- Bend the back a little and turn the buttocks muscles.We keep in this position for a few seconds, stabilized.
- We return to the original position.
- Repeat 10-15 times in various approaches.
How to choose physical exercises for weight loss and sides
Before starting to remove the sides and the stomach, it is necessary to compile a program.The meaningless performance of the exercises is unlikely to give the desired result.The training set has been selected for each individual separately, taking into account the body characteristics, the original physical form and the parameters of the body.An experienced coach must deal with this issue.
To get a consultation, it is not necessary to visit sports classrooms, gyms.A training with a specialist is enough so that he can choose the right exercises and draw up a drawing.It also shows the technique of performing certain movements.
If there is no way to contact the coach, then you can simply perform general exercises, for example, charge in the morning.However, do not forget that there is not so much effectiveness from it.So it is better to try to personally draw up a training plan, but with the compulsory recording of the following factors:
- Medical indications/contraindications.For example, people suffering from osteochondria are better abandoned by sharp exercises.Patients with heart problems and blood vessels should abandon weight lifting, running.
- Goals.The greater the goal, the more complex and effective the whole exercises must be.If you just have to remove a few pounds, then the simple exercises will be enough in combination with a low -back diet.For a greater effect and the acquisition of sporting forms, it is important to make a heart education and perform exercises for the press.
- Conditions.If you go to the gym constantly, then the opportunity to do exercises using various simulators.Otherwise, it is necessary to choose education that can easily be done at home by improvised means.
Removing the waist and stomach is not as difficult as it seems at first glance.The main thing is to tune in properly and make a program that will help you quickly achieve the desired goal.And we will help you with it.