In an effort to get perfect weight and attractive shape, many women rely on cosmetic and dietary procedures.But here, it is very important to approach this problem comprehensively and continuously perform some exercises to lose weight, especially for areas -based areas - abdominal and side, because they deserve special attention and more thorough research.
Exercise to lose weight of the abdomen and two sides: The main cause of fat deposition on both sides and abdomen
The female body is arranged in a way that all the time is preparing to perform its main function - the birth of a child.And this is due to its concept and feeding.This is the main reason for the frequent deposition of fat under the skin in these areas.
According to the natural law, creating a fat layer on both sides and abdomen, the body of a woman who protects the ureter, kidneys and other internal organs from infection and body heat.In addition, the body also tries to provide the baby with the future the necessary nutrients, thus providing normal development in the first months of life.These factors are largely due to why it is difficult to remove small fat mines even in these areas, especially in the lower abdomen.
In addition to these factors, there are a number of other factors that must be taken into account:
- Sedentary lifestyle;
- Improper diet;
- violate metabolism and metabolism of substances;
- Hormonal failure.
Basic exercises to lose weight and faces at home
There are several wrong prejudices established regarding the weight loss in the abdomen and side.One of the most common is with daily press pumping, a thin waist and light waistline with shapes provided for them and for this, they perform an exercise as a factory.This is a wrong idea, because the remarkable decrease in mass can only be achieved by adhering to a certain diet, but physical activity has a favorable effect on internal organs, improves the general condition of the body, increases its melody to enhance muscles and withdraw.
A complexity of effective and side exercises
To achieve the aspen people of the waist, to improve your health and to maintain yourself in a good physical shape, it is not necessary to exhausted many hours of exercise in fitness clubs and gyms.All this can be done at home, this is a complex near the exercise:
- Exercise "Planck".Enhance the muscles of the abdomen, back, lower back and buttocks, and if you are a little complicated, then your legs.Technology - Accept I.P.The emphasis (posture for the push -ups), linger this position as long as possible (0.5 minutes - 3 minutes).You can complicate the exercise by lifting one of the pins or moving (opening) the body alternating in one and that (called the side bar of Islam).
- "Bicycle".The exercise is done in the back.Raise your legs and bend at the knee (approximately in a right corner).Start the slow rotation of the legs, imitating the rotation of the pedal on the bicycle.However, when doing this exercise, like everyone else, you should pay special attention to the appropriate breath: exhalation - Stressful muscles, inhaling - relaxing.It is necessary to perform at a slow speed.The regular implementation of this exercise can be pumped quickly by the newspaper.
- "Rowing".Instead, it imitates.Perform C in the sitting position on the floor.At the same time, lift the bent legs at the knee and extend with the straight arm, imitating the paddle process with paddle.The repeated number is proposed 10-15 times.This exercise strengthens not only the abdominal muscles, back, legs and buttocks, but also allows you to quickly remove fat layers in the waist.
- "Mill".I.P.- Place the shoulders of the shoulders apart or a little wider, raise your hand.Perform the tilting instead of the feet, while trying to put your fingers on your fingers into your fingers (the right hand of the legs, the right leg of the left hand).Favorable exercises affect internal organs, enhance the muscles of the press (abdominal muscles) and help reduce fat layer in the waist and lower back.
- "Plow".It is made on the floor.The legs are gradually raised, not bent at the knee and lower the tin box, trying to touch the floor.In this position, linger for 10-30 seconds, perform a number of deep exhalation and breathing, compressing and expanding the diaphragm.This exercise, with regular implementation, will provide an elastic and embossed stomach, an elegant waist, and also helps to get rid of pain and discomfort in the spine and lower back.
- "Instead of lifting two legs lying beside."It was first performed on one side and then on the other side, with the support on the elbow.Try to lift your leg as high as possible.Should perform at fast speed 10-12 times.Not only the muscles of the abdomen, but both legs (outer and internal muscles of the thigh) are involved in the work.It is important to perform this exercise, paying special attention to breathing.
- "Drag".It is made on the back, both legs are raised, alternating the establishment of the foot behind each other.The repeated amount depends on the preparation and good.
All recommended exercises are done in a complex with a period of 5-10 minutes, with an additional load.
Belly and side weight loss exercises: Advice from experts for simulation classes
When practicing in the gym, you can achieve the desired results faster, as the use of special equipment and additional weight, they help train much more effectively.But at the same time, you should know and take into account the strength of strength affecting fat decomposition and speeding up metabolism for a few days after training (usually 2 days).Experienced gym lecturers recommend using the three most effective exercises (except for the above types):
- Raise your legs on the Swedish wall.Take the crossbar with both hands and smooth your chest and slowly lower them.At the same time, from the level of preparation, the exercise can be performed with both legs bent on the knee and with straight people.
- "The ups and downs of the body sit on the bench, with its simultaneous twisting".Standard exercises are done in a sitting position on a low bench, with the feet of the feet, hands in the back of the head.When lifting your body and leaning forward, you should try to get the knee of the knee (the right elbow of the left knee and vice versa).
- Exercise exercise.They are considered very effective to strengthen the press's muscles, lose weight and reduce the stomach.This is achieved by the fact that in the process of performing a set of exercise exercises, the need to monitor balance and plus the breathing according to the screen is added to the usual load.
In short, it is still necessary to do that it is necessary to perform a complicated exercise at least 3 times a week.The best time for this is from 10 to 12 or from 18 to 20 hours.