Character deposits on thighs, waist and abdomen are the most common problem of women and men with metabolic disorders and predispositions for surplus weight.To begin the fight against excess fat tissue on your stomach and sides, above all We will have to start to eat properly and perform a complex of exercises that contribute to "driving" extra pounds.
It is important to be important to understand that body just doesn't know how to lose weight in a particular body part.Usually, excess fat goes from top to bottom: The first face loses weight, then breasts, after which they are superfluous on their hands, stomach, waist, hips, buttocks and calves slowly leaves.Exactly Because of that, to lose excess weight, you will need to do loading exercises to the whole body, and take the press for loss of weight, as well as given endless preferences on the sides - A typical error of the loss of the observant weight: Even if it is possible to bring muscles in a tone with these exercises, which will increase a little in the volume, the old layer of fat will remain in the same place, as a result that the stomach and waist will only become larger.Therefore, it is necessary to remove deposits on side and abdomen with complex weight loss exercises.
Not in the last place in the loss of abdominal weight and side is a rational diet - it is a regime without harmful foods, but also without serious restrictions.When losing weight, food should be balanced, maintain the correct level of metabolism in the body, give strength to regular training and everyday classes. Eating during weight loss is only the most effective two hours before training, and no later than two hours after.Thus, the body will be renewed by burning fat deposits in the most problematic zones - waist, hips, abdomen.
For weight loss, cardio loading are extremely efficient with light exercises that will quickly bring abdominal muscles in the tone and help the body to get rid of excess fat. Aerobic exercises, cycling, running in the morning or evening, swimming, rope exercises - It will all help discuss heart muscle as soon as possible and configure the body to quickly lose weight loss, including problem areas, such as abdomen, or pages.
To lose weight in the waist, side and abdomen, you need to train three to four times a week.Trainer For quick weight loss are advised to regularly adapt classes to gradually increase training complexity.So the body will not get used to the same load, which means that they will not adjust to the terms and stop the weight loss process.
Exercises for foreign and abdomen at home
The mandatory element of any training is Warm -upIt should start any complexes for weight loss for men and women.It is a warming of wrist warming and preparation of muscles for cargo, insurance against possible injuries when performing exercises.Then you can start exercises to study the amount of side and abdomen.Most often include a standard set of motion, for which only carpet and their own weight will be required.You can also buy a large gymnastic ball that will help during weight loss in the press and sides with conservation of balance.Here are great:
- twisting,
- Tanks on elbows and palms,
- tightening of the legs,
- Gemini.
Combining a few types of these simple fat-ignition exercises will be even more efficient. Repeat the exercises for weight loss and side without fanaticism and excessive overload, we train imaginably, doing every muscle.Approximately 12-15 repetitions of one exercise on 2-3 approaches are suitable for weight loss for women, and 18-20 times 3 approaches are ideal for the loss of men in weight.These figures vary depending on the preliminary level of the weight loss preparation and other individual indicators.
Effective exercises for women
Effective weight loss exercises and side for women at home are a set of simple movements that every woman can do without special training, devices and money costs. You can perform this training program for weight loss and side three times a week, and if desired and more often.The main thing is to dedicate enough time to relax muscles.
- Twisting the upper body
Lying on your backs we bend your legs on your knees, resting your legs on the floor, turn your hands behind your head, spreading your elbows on the sides.We pull out elbows in your knees, straining the print muscles and back.We don't progress your neck and head and don't pull hands.The view is focused on the ceiling.Don't forget deep breathing and constant muscle tension when performing weight loss exercise.
- Twisting on the whole body
It spreads to full height, we put our hands behind your head.We slowly mite the lower and upper body parts, while connecting shoulders and knees weight.We return to the starting position on the floor, we repeat the exercise for the loss of the severity of the sides and abdomen.
- "Bike" or twisting with a knee touching the opposite elbow
We finish the lower and upper body parts, alternately touching the right elbow left knee, at the same time take the left elbow on your back and pulling your right foot in front of our weight.We correct lying without lowering your legs to the floor, we repeat the weight loss to the other part of the body.
- Pulling bent legs to the chest
Another effective exercise for weight loss and hips in a false position.The upper body is relaxed, the hands are divorced and tightly pressed on the floor with the palms.We pull your knees in your chest, then extends on the floor.Muscles during training should be in tension all the time.
- Starting with straight arms
The right body on four limbs must be held as long as possible.The bowler cannot be lowered or raised too high: head, back, buttocks and caviar should form a straight line.The longer the longer in this position, is faster the fat burned.Each time in the bar must be increased for quick weight loss.
- Lift
Returning into a rug in a lying position, fix your hands under your buttocks, and without rush to raise flat legs 90 degrees.The more times we repeat, the first results of weight loss will appear before.
- Lifting on the side
We lie down on the side, so that the leg is pressed on the floor and body in the same line.Leaned on the elbow, put the other hand in front of us.Lift your leg 90 degrees.Exercise for weight loss should be done without a rush, feel the work of the abdomen, waist, buttocks and do not forget to breathe deeply.After 15 lifts we lie on the other hand and repeat the exercise on the second part of the body.
- Shoulder bridge on the leg at straight angles
Effective exercise to combat a layer of fat from a false position.We bend your knees at right angles, we are conveniently resting our shoulders and legs on the floor, our hands lie in the body.Raise your hips and back so that from your knees to your chest line below slope straight line.We make the muscles of the abdomen as much as possible, make 10 respiratory cycles, lightly lower on your back and repeat the exercise 3-4 times for quick weight loss.
- Scissors
We descend the bent knees to the side on your back.We are not in a hurry, the breath is calm, the maximum number of times.
- Retreating hands to steps
Effective exercise to ignite the fat, hardening of the mashed muscles of the abdomen and studying a thin waist.Learning on the back we rest on the floor, the knees are bent.Hands along the body lie on the floor.I alternately curl the body with a side body part, stretch our right hand to the right leg deep that is more in more depth, and then correct and stretch left hand with your left leg to your fingers.Waist, back and weapons work.You can't strain your neck.We breathe deeply, we are carefully moving and feel doing abdominal and dorsal muscles during the exercise - a sure sign of weight loss.
A set of exercises for men
Men's exercises for losing the fixed sides and tribs must be selected with the eye on the work of all muscle groups. The more muscle progresses, faster the energy of the body are consumed and fatty reserves, including stomachs and foreign ones. Men, like women, should not wait for results without proper nutrition and abandoning bad habits.It is necessary to remove fat and abdomen by comprehensive work - training and power mode.
Repeat the weight loss exercises for men needed 20-25 times at average pace, approaches can be 3-4, depending on physical preparation.It is better for weddings to deal with the faster result and combine this training with run, cycling, walking with obstacles and other types of cardio cargo.
What exercises choose a man to get rid of round abdomen and protruding sides?
- Twisting straight, with bent knees
We agree elbows on the knees tilted on the weight in a false position;
- Twisting on a sloping surface
On the sloping bench completely corrects the body on the exhale, we stretch out the elbows up;
- Pushing off the high lift floor
We are widely putting our hands on the floor, raise straight feet to a chair or bed.We make benches under the slope, the body is straight and compiled, this is extremely important for quick weight loss;
- Dumbbell buttons that stand in preferences
After spreading their legs a little wider than the shoulder we bend in the even corner.Hands with dumbbells lift the narrow grip from the hips to the chest, the elbows pressed on the waist.We don't speed up and carefully bend your elbows so you don't pull your arm muscles.In this case, exercise for weight loss strain stomach and buttocks, do not forget the technique of breathing;
- Plugs with a bench press forward
We start the starting position evenly, we keep the dumbbells in the opposite in your hands on the hip level, get ahead, bend a leg at right hand, pressing flat-handed dumbbells.We return to the initial position, we repeat the weight loss exercise 15-20 times on each leg;
- By pulling your legs at right angles on rods
We rest on the horizontal bar, raise your body, twist in the rise of the lower body at the right angle, work because of the abdominal muscles;
- Planck on palms with pulling knees
We make a standard bar on straight arms and alternately pull each knee on weight to your chest.This load is perfect for weight loss;
- Planck with dumbbells
The standard flat exercise for the hand is complicated by dumbbells in the hands, on which the palms are resting. Without bending back and legs, we rest on three points and alternating every elbow behind the belt with tension in your hands and press.Exercise is extremely effective for weight loss in abdomen and sides, if you do it slowly and confidently.
Best exercises for beginners
How to lose weight in the sides and abdomen in the week?The question is especially relevant in the summer, when the remains at the sea are inevitably approaching, and the sides and stomach are inevitably growing. For the Blic-District with fat deposits on the stomach and sides, it is better to choose a balanced monodote and a special complex of physical exerciseWho will help quickly in weight loss.Immediately booking that we can talk about weight loss in a few pounds in a short time, strictly prohibited for months in this mode.
Physical activity should not be limited to print pumping and buttocks, in such a short time it is better to act comprehensively.For example, in the morning to run, in the evening swimming, and after the time of eating, it is better to dedicate a small 50-minute training for all muscle groups To disperse the heart for quick burn fat on the stomach and sides.The main rule of weight loss: is not two hours before and after training.
Best Exercises for Beginners to Reject Surplus Sides, Waist, Belly:
- Twisting on a gymnastic ball or carpet
Classic twisting are described above, but exercises can be changed for fast weight loss, if there is a fitball.We lie down on the back on the ball, the legs are bent at right angles, we rest on the floor - this is our only support in this exercise.Hands with diluted elbows that we put on the back of the head and stretch them, holding the balance and feeling of abdominal muscles;
- Exercise "Table"
We become a "table" in flat arms and legs bent at right angles.We don't lift our heads above your body.From the knee to the shoulder, the body should be in the same line.Then alternate an increase in each leg above the body;
- Jump with full lengths
We enter a bar on straight arms, first pick up one leg under us, and others, come across straight legs, we correct, jump with your hands, lean back in the bar.We repeat this effective weight loss exercise and page 10 times for each leg;
- Plugs with press benches
Strongly standing, raise your hands with dumbbells to the level of temples, the elbows are compressed.We take a forward mine and click dumbbells on steady hands above your head.We stand in the initial position, bend your hands on your elbows and unwind on the other leg, raising the dumbbells up.For weight loss and study of muscle belly, we try to perform a rush without a rush;
- A side rod with a liftless lift
We lie down the side, the upper leg is pressed on support, we become in the side bar with an emphasis on a flat elbow and one leg.We raise your free hands up, we hold the mow with your skin of the abdomen and pulling your waist so that it doesn't bend.We stream straight evenly and we hold 20 seconds, then change the side and strain the other side of the torso torque for the uniform loss of the sides;
- Planck with leg swings to the sides
We become in a regular bar, based on bent elbow in the right angles.We raise each leg alternately, take him from us and becomes at the bar again.All the most important muscles work on dragging the abdomen and hips.
How to remove fat after childbirth
How to remove fat from abdomen and sides after delivery?First of all, young mothers need to follow health and mood - proper nutrition, strong sleep and energy of mind - these are the first assidents in the early loss of weight after childbirth.But young mothers will not eliminate rounded sides and stomach, here you need effective exercises for girls after germanity childbirth and muscle tonic.
Is believed that zAnimated sports with a doctor's approval can begin for about a month after natural birth, If Mom led a pretty active way of life before he was born.It will be possible to clean stomach and pages with fewer mobile women in working hours after a month and a half after delivery.After suffering a cesar part, you will need to wait until the first weight loss exercises about 2.5 months after surgery.
Advise professionals Young mothers begin physically effort with regular performance exercise "Vakuum" To remove accumulated fat deposits from the abdomen and side.This gymnastics from yoga will help strengthen weakened and outstretched abdominal muscles from within, which is the first step towards weight loss.With the right breathing technique, the front abdominal wall is gradually coming to the tone, within-abrominal pressure normalizes and the strength of the abdominal cavity is significantly reduced.
The "vacuum" in the first phases must be made as it lies on a solid surface, preferably in the morning, on an empty stomach, even to the first glass of water. To make the "vacuum" correctlyYou have to bend your knees and spread your hands on the side.Then You have to take a deep breath and exhale the whole air accumulated in the abdominal cavity, the strain of all abdominal muscles precisely during the detention exhalation.In deep exhale, the chest should be opened, and the stomach, as it was, withdrawn below it.Don't rush, pay attention to every abdominal muscle when you exhale.Repeat the exercise 10-15 times.Deeper and longer movements, which will be able to lose weight as soon as possible.
Of the more active set of weight loss exercises after childbirth, it is necessary to emphasize The same movements that are suitable for all women to reduce the amount of fat on the stomach and sides:
- twisting on the floor;
- elevators of hips that lie;
- Raising flat legs lying on the back;
- Raising flat legs lying on the sides;
- All types of planks;
- Squats toward the wall.
Don't forget the breathing technique, when in excerpts you have to strain your abdomen muscles, hips, back, and the first results of weight loss will surely feel.