In an attempt to obtain the perfect weight and the seductive figure, many women rely only on cosmetic procedures and diet.But here it is very important to deal with this problem to perform a series of exercises for weight loss complete and constantly performed, in particular for the problem -based areas: the abdomen and sides, since they deserve special attention and a more in -depth study.
Exercise for weight loss of the abdomen and sides: the main causes of fat deposition on the sides and the abdomen
The female body is arranged in such a way that all the time is preparing to perform its main function: the birth of a child.And this is due to its conception and nutrition.This is the main reason for the regular deposition of subcutaneous fat in these areas.
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 child with the necessary full diet, thus providing normal development in the first months of life.These factors are largely due to the reason why it is so difficult to get rid of small fat deposits in these areas, in particular in the lower abdomen.
In addition to these factors, there are also a number of others that must be taken into consideration:
- sedentary lifestyle;
- improper diet;
- violation of the metabolism and metabolism of substances;
- Hormonal insufficiency.
Basic exercise to lose weight and sides at home
There are numerous established incorrect stereotypes associated with weight loss in the abdomen and sides.One of the most common is that with the daily pumping of the press, they are provided with a subtle life and a belly of relief with "cubes" and for this they perform such an exercise as a "mill".This is an incorrect opinion, since a considerable reduction in the volume can only be achieved by compliance with a certain diet, but physical activity has a favorable effect on the internal organs, improves the general condition of the body, increases its tone helps to strengthen the muscles and draw their relief.
A complex of effective exercises for the abdomen and sides
To obtain the "Aspen" of life, to improve your well -being and keep you in good physical form, it is not necessary to exhaust with many hours of training in fitness clubs and gyms.All this can be done at home, here is an approximate complex of gymnastics exercises:
- "Planck" exercise.Strengthen the muscles of the abdomen, the back, the lower back and the buttocks and if you congratulate it a little, then the legs.Technique - Accept I.P.The emphasis (installation for push -up), delay in this position as long as possible (0.5 minutes - 3 minutes).You can complicate the exercise by lifting one of the legs or moving (carrying out) the body alternately in both (called "lateral bar").
- "Bike".The exercise is performed lying on the back.Raise your legs and bent in the knee (approximately with right angle).Start a 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 particular attention to adequate breathing: exhale - try the muscles, inspire - relax.It is necessary to perform at a slow pace.The regular implementation of this exercise can be quickly pumped by the press muscles.
- "Boating".Rather, his imitation.He performed C in a sitting position on the floor.At the same time, it raises the legs bent on the knees and stretches with straight arms, imitating the process of oars 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 the layers of fat in life.
- "Mill".I.P.- Put the shoulder of the legs aside or a little wider, raise your hands.Perform alternative inclinations to the feet, while trying to bring the fingers to the fingers on the fingers (the right hand of the lane leg, the leg on the left left).The exercise favorably influences the internal organs, strengthens the press muscles (oblique abdominal muscles) and helps to reduce the layer of fat in life and in the lower part of the back.
- "Plow".It is performed lying on the floor.The legs are raised slowly, do not bend to the knees and lower the box, trying to touch the floor.In this position, it lingers for 10-30 seconds, performing different expirations and deep breaths, understanding and expanding the diaphragm.This exercise, with its regular implementation, will provide an elastic and relief stomach, an elegant life and will also help get rid of pain and discomfort in the spine and in the area of the lower back.
- "Alternate by lifting your 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 recommended to perform at a quick 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 particular attention to breathing.
- "Scissors".It is performed lying on the back, both legs are raised, alternating the establishment of the feet after the other.The number of repetitions depends on preparation and well -being.
It is recommended to perform all the exercises in a complex whose duration should be on average 5-10 minutes, with a further increase in the load.
Exercises for weight loss of the abdomen and sides: suggestions from professionals for lessons on simulators
When you train in the gym, you can get the desired results faster, since the use of special devices and additional weights make training much more effective.But at the same time, you should know and take into account that the training of the force affects the breakdown of fat and the acceleration of the metabolism for several days after training (usually 2 days).Expert fitness instructors recommend using three more effective types of exercises (except above):
- Raising the legs in the suspension of the Swedish wall.Take the crossbar with both hands and raise your legs without hitches on the chest and lower them slowly.At the same time, from the level of preparation, the exercise can be done both with the legs bent on the knees, and with the straight ones.
- "The UPS of the body sitting on the bench, with the simultaneous twist of it".The standard exercise is performed in a seat sitting on a low bench, with the fixation of the feet of the legs, hands in the lock behind the head.When the body is raised and tilts forward, you should try to take the knee of the knee of the leg (the right elbow of the left knee and vice versa).
- Sphere exercises for fitness.They are considered very effective to strengthen the press muscles, lose weight and give relief to the stomach.This is achieved due to the fact that in the process of executing a series of exercises on the fitness ball, the need to monitor the balance and the more the breathing of monitoring is added to ordinary loads.
In conclusion, it remains to be added that it is necessary to perform a complex of gymnastics 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.