Did you stop getting into your favorite things that were recently?There were ugly barrels, and is that why confidence in its perfection disappeared?Every second comes across this at different stages of life.Today, more than 60% of men and women around the world are dissatisfied with what they see in the mirror daily and are intensely looking for options on how to deal with the problem of overweight.
Want a flat belly and a beautiful waist?Exercises to lose weight from the abdomen and sides are an excellent solution for those who dream of returning harmony.In combination with a balanced diet, you will achieve fantastic results much faster and more efficiently, which will remain with you for many years.
Why weight is growing
Lower fat volumes are a norm for anyone.It provides protection of bones and organs against hypothermia, any outside effects.Excess deposits is already an occasion for anxiety.You can get rid of them with training and, for example, a captivated diet.But before elaborating an exercise program and determining with a food technique, you need to know why the weight "rose":
- Reduced metabolism.The older a person becomes, the slower he has metabolism.It becomes much more difficult for the body to digest foods that arrive, which gradually leads to a set of overweight.Perhaps you have often noticed that your loved ones, friends eat a lot of fat, sweet, while the figure remains so small, and you start to enter, as in the yeast, of any bun.This is due precisely to metabolism, which is normal in the first case, and the reduced - in the second.
- Genetic predisposition.Scientists have proved that the presence of fat deposits in the body is directly related to human genetics.If relatives on the oldest line have suffered from increased body weight, you will have a predisposition to excess fat.
- A sedentary lifestyle.If you are moving little, you do not commit any, even the slightest physical effort, then inevitably you will earn at least a few pounds that it will be very difficult to deal with this schedule.
- Eating too much.Any eating is the main cause of overweight.In particular, if combined with a sedentary lifestyle, fat will accumulate several times faster.
- Incorrect posture.Constantly inclined, fat gradually accumulates in the abdomen.To avoid this, you must constantly keep your back straight.
- Hormonal changes and failures.When a woman or man affects adulthood, serious hormonal changes occur, several flaws are not uncommon, inevitably implying body weight.
Why is it important to exercise for a thin waist and a smooth stomach
It is important to remove the stomach and sides with the most effective exercises, not just 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 an increase in body weight, the percentage of blood cholesterol also grows.Its excessive content leads to health problems, occurrence and development of many serious diseases.
- The risk of stroke and heart attack.This applies to people who have reached 40 years of age with a body weight rate more than 30. In this situation, the work of blood vessels worsens, the heart load increases several times.All of this in the complex offers additional risks, the likelihood of strokes, heart attacks.
- Slow circulatory slow.Accumulated fats create an enhanced load in the internal organs.As a result, nutrients are much worse, blood circulation decreases, which ensures a deterioration in the good -increases the risks of cancer.
- Reducing immunity.Excessive body weight leads to a slowdown in metabolism, a violation of the hormonal background.The body weakens and becomes much more susceptible to many colds, viral diseases.
Effective exercises for weight loss and sides
The muscles of the abdomen and sides form a peculiar "corset".The work of other muscles on the back, buttocks and the interior of the hips depend on their state.Only a set of exercises composed with competence will always keep the body in perfect condition.The results depend on the initial amount of fat deposits and human mood to reduce weight.
Before choosing proper physical activity, it should be remembered that any motor activity in combination with a diet gives a comprehensive effect and not only affects the selected areas:
- Home training should be performed regularly.
- Absolutely all parts of the body are involved.
- For greater effectiveness, a competent compiled diet is performed.
We offer you the following exercises that will help at home make your waist and stomach elastic and without a single fat.
Root
This is one of the most common movements that is very popular today.It is not considered the most effective, but the bark is notably elaborated.If you combine with dietary nutrition competence, you will quickly notice the excellent result.
- We lay on a soft gymnastics rug.We fold our legs on the knees.It is imperative that, even in a folded state, they are evenly on the surface of the floor with the whole foot.
- We put our hands behind our heads.
- We deeply inspire and begin to lift the upper body.Each increase is necessarily accompanied by expiration.
- When lowering the body, we inhaled slowly.After the back is completely on the floor, we repeat the exercise again.
- We make 2-3 approaches of 10 repetitions.
Reverse twist
- Let's go with your back on the gym rug.
- We have the legs to be perpendicular to the floor while the feet are completely located on the surface.
- We put our hands along the body with the palms.
- In expiration, lift the bottom of the body, bring the legs as much as possible to the chest, touching lightly and fixed for a few seconds.
- In inspiration, we fall into the starting position.
- We make three approaches of ten repetitions.
Oblique torsion
This exercise resembles classic torsion, but with some adjustments.The implementation technique provides shoulder curves.
- We lie down on the gym carpet and take the starting position, bringing our hands to the neck.
- We fold the legs so that they do not touch the surface.
- We increased the top of the body as we rotate our shoulder to the side.When the right shoulder turn is done, the left side remains in a constant and lying position.
- We repeat the movement to the left shoulder, similar to the right side.
- Repeat 12 times.
Twisting with legs raised
- We lie down and pull our legs up (you can cross them).
- We perform the body twisted of the body, equally classic.
- We breathe when lowering, exhale as you get up.
- We performed three approaches of 10 to 15 repetitions.
Planck with shifts
She is remarkably working on her back, hips and the press.
- We lay in the starting position - the knees/elbows are located on the surface in the state of the bar.
- We guarantee that the cervical region and the spine are evenly placed.We look right in front of us.
- We took our knees on the floor and put our feet in the socks.
- So we held no movement of 30 seconds.It is important that breathing is not difficult.
- We repeat the exercise on each side of the same amount of time.If the physical form allows, you can stay in 1 minute.
Planck with a return
- We go to the next surface.
- We transfer the body weight to the elbow/ right hand and the corresponding leg.It is important that the hand in a folded state forms a straight angle.
- Place the left leg to the right.We follow the lower limbs evenly.Raise the hips from the floor.
- We follow this way for 30 seconds.
Terminals
If you have never exercised the abdomen, you must definitely perform effective data attacks.
- We took a small step with the right foot and folded.After adopting this position, muscle tension in the femoral part is felt.
- We increased our hands right in front of us in parallels with the floor.
- We take a significant step with our left foot and sat a little.The right thing in this case remains behind, but with the rise in the sock.
- The back when making a movement should be constantly uniform.
- We repeat the attacks.
- We make 15 repetitions on each leg.
Lean to the sides
- We get up.We increased the hands above the head and bend together.
- We lean to the right.Ideally, so that the trunk is folded as much as possible - stretching on the left must be felt.We are fixed in a sloping position for 15 seconds.
- Sculpture back to the starting position.
- We do repeated inclinations in the other direction with the same delay for 15 seconds.
- Once you get used to "delays", you can increase their time, for example, in 30 seconds.
"Vacuum"
This exercise is ideal for preparing the abdominal press.It is based on breathing.
- We stayed on all fours, keeping in this position with the help on our knees and elbows.
- We take a deep breath.At this point, the press should be as relaxed as possible.
- Expire and, at the same time, attract our stomach, stretching the press.
- We follow real estate for 30 seconds.
- We repeat in 2-3 approaches of 15 repetitions.
Increases of the lying hips
- We lie down, stretching our hands along the body, palms on the floor.
- We fold our legs on the knees, putting themselves to the sides, not forgetting that the feet should be exactly on the surface.
- Slowly slowly lift the hips with the lower back.The rest of the body must remain motionless on the rug.
- We fold the back a little and strain the glute muscles.We follow in this position for a few seconds, fixed.
- We returned to the starting position.
- We repeat 10 to 15 times in several approaches.
How to choose exercise to lose weight and sides
Before you start removing the sides and stomach, you need to make a program.It is unlikely that the thoughtful performance of the exercises will give the desired effect.The training set is selected for each person individually, taking into account the characteristics of the body, the initial physical form and the body parameters.An experienced coach should deal with this problem.
For consultation, you do not need to visit sports rooms, fitness centers.Training with an expert is enough for him to choose the right exercises and make a plan.It also shows the technique of performing some movements.
If there is no way to contact the coach, you can simply perform general exercises, for example, charge in the morning.However, do not forget that there is not so much effectiveness with it.It is best to try to personally elaborate a training plan, but with the mandatory accounting of the following factors:
- Medical indications/against -indications.For example, people suffering from osteochondrosis are better abandoned by exercise with clear movements.Patients with heart and blood vessel problems should abandon weight lifting, running.
- Goals.The greater the goal, the more complicated and effective the set of exercises should be.If you only need to remove a few pounds, the simple exercises will be enough in combination with a low carbohydrate diet.For a greater effect and the acquisition of athletic forms, it is important to do cardio training and perform press exercises.
- Conditions.If you are constantly to the gym, the opportunity to exercise using multiple simulators.Otherwise, it is necessary to select the training that can be done easily at home with makeshift means.
Removing the waist and stomach is not as difficult as it seems at first glance.The main thing is to tune properly and make a program that will help to quickly reach the desired goal.And we will help you with it.