In an effort to get the perfect weight and seductive figure, many women rely only on cosmetic procedures and diet.But here it is very important to approach this issue comprehensively and constantly perform a number of exercises for weight loss, especially for problem -based zones - abdomen and sides, as they deserve special attention and more thorough study.
Exercise for weight loss of the abdomen and sides: the main causes of fat deposition on the sides and abdomen
The female body is arranged 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 feeding.This is the main reason for the regular deposition of subcutaneous fat in these zones.
According to the laws of nature, creating a fat layer on the sides and in the abdomen, the body of a woman protects the ureter, kidneys and other internal organs from possible infections and hypothermia.In addition, the body also tries to provide the future baby with the necessary full -fledged nutrition, thereby providing normal development in the first months of life.These factors are largely due to why it is so difficult to get rid of even small fat deposits in these zones, in particular in the lower abdomen.
In addition to these factors, there are also a number of others that must be taken into account:
- sedentary lifestyle;
- improper diet;
- violation of metabolism and metabolism of substances;
- Hormonal failure.
Basic exercise for losing weight and sides at home
There are a number of established erroneous stereotypes associated with weight loss in the abdomen and sides.One of the most common is that with the daily pumping of the press, a thin waist and a relief belly with “cubes” are provided to them and for this they perform such an exercise as a “mill”.This is an erroneous opinion, since a noticeable reduction in volume can only be achieved by compliance with a certain diet, but physical activity has a favorable effect on internal organs, improve the general condition of the body, increase its tone helps to strengthen the muscles and draw their relief.
A complex of effective exercises for the abdomen and sides
To achieve the “aspen” of the waist, to improve your well -being and to maintain yourself in good physical shape it is not necessary to exhaust yourself with many hours of training in fitness clubs and gyms.All this can be done at home, here is an approximate complex of gymnastic exercises:
- Exercise "Planck".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 (pose for push -ups), linger 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 (unfolding) the body alternately in one and the other (called the “side bar”).
- "Bike".The exercise is performed lying on the back.Raise your legs up and bend in the knee (approximately at a right angle).Start slow rotation of the legs, imitating the rotation of the pedals on a bicycle.When performing this exercise, however, like everyone else, you should pay special attention to proper breathing: exhale - strain muscles, inhale - relax.It is necessary to perform at a slow pace.Regular implementation of this exercise can be quickly pumped up by the press muscles.
- "Rowing".Rather, its imitation.Performed C in a sitting position on the floor.At the same time, lift the legs bent at the knees, and stretch with straight arms, imitating the process of rowing with oars.Recommended number of repetitions 10-15 times.This exercise strengthens not only the muscles of the abdomen, back, legs and buttocks, but also allows you to quickly remove fat layers at the waist.
- "Mill".I.P. - Put the legs shoulder -width apart or a little wider, Raise your hands up.Perform alternate tilts to the feet, while trying to get the fingers to the fingers to the fingers (the right hand of the lane leg, the left hand-right leg).The exercise favorably affects the internal organs, strengthens the muscles of the press (oblique abdominal muscles) and helps to reduce the fat layer in the waist and lower back.
- "Plow".It is performed lying on the floor.The legs are slowly lifted, not bending at the knees, and lower the tin, trying to touch the floor.In this position, linger for 10-30 seconds, performing several deep exhalations and breaths, compressing and expanding the diaphragm.This exercise, with its regular implementation, will provide an elastic and embossed stomach, an elegant waist, and also help to get rid of pain and discomfort in the spine and area of the lower back.
- "Alternate lifting the legs lying on the side."It is performed first on one side then on the other, with a support on the elbow.Try to raise your leg as high as possible.It is advisable to perform at a fast pace 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 performed lying on the back, both legs are raised up, alternating the establishment of the feet behind each other.The number of repetitions depends on preparedness and well -being.
All exercises are recommended to be performed in a complex whose duration should be on average 5-10 minutes, with a further increase in load.
Exercises for weight loss of the abdomen and sides: tips from professionals for classes on simulators
When practicing in the gym, you can achieve the desired results faster, since the use of special devices and additional weights, they make training much more effective.But at the same time, you should know and take into account that strength training affects the breakdown of fat and accelerating metabolism for several days after training (usually 2 days).Experienced fitness instructors recommend using three most effective types of exercises (except the above):
- Raising the legs in the hang on the Swedish wall.Take the crossbar with both hands and smoothly raise your legs to the chest and slowly lower them.At the same time, from the level of preparation, the exercise can be done both with the legs bent at the knees, and with straight ones.
- “The ups of the body sitting on the bench, with the simultaneous twisting of it”.The standard exercise is performed in a sitting position on a low bench, with fixation of the feet of the legs, hands in the lock behind the head.When lifting the body and tilting it forward, you should try to get the knee of the knee of the leg (the right elbow of the left knee and vice versa).
- Fitness Ball exercises.They are considered very effective for strengthening the muscles of the press, losing weight and giving relief to the stomach.This is achieved due to the fact that in the process of performing a set of exercises on Fitness Ball, the need to monitor the balance and plus monitor breathing is added to ordinary loads.
In conclusion, it remains to add that it is necessary to perform a complex of gymnastic exercises at least 3 times a week.The best time for this is the time from 10 to 12 or from 18 to 20 hours.