The deposits of the fat layer in the thighs, life and abdomen are the most common problem of women and men with metabolic disorders and a predisposition to excess weight.To start the struggle with the excess adhesive fabric on the stomach and sides, first of all you will have to start eating correctly and performing a complex of fat combustion exercises that promote the "guide" of extra kilos.
It is immediately important to understand that the body simply does not know how to lose weight in a certain part of the body.Usually, excess fat goes from top to bottom: first the face loses weight, then the chest, after which the superfluous on arms, stomach, life, hips, buttocks and calves slowly.That's why, to lose excess weight, you will have to do exercises for loading the whole body and download the printing to lose weight, how to make infinite inclinations on the sides - a typical error of losing weight for beginners: even if it is possible to bring the muscles in tone, which will increase slightly in volume, the old layer of fat will remain in the same place, due to a result.Therefore, it is necessary to remove deposits on the sides and the abdomen with complex exercises for weight loss.
To lose weight in the area of life, sides and abdomen, you need to train three to four times a week.We recommend the coach for rapid weight loss to regularly adjust the classes for a gradual increase in the complexity of training.So the body will not get used to the same loads, which means that it will not adapt to the conditions and stop the weight loss process.
Side and abdomen exercises at home
A mandatory element of any workout is a heat, any complex of weight loss exercises should start for both men and women.It is the heat that warms the joints and prepares the muscles for loads, ensuring possible injuries during the execution of exercises.So you can start the exercises to study the volume of sides and abdomen.Very often they include a standard set of movements, for which only a carpet and their weight will be needed.You can also buy a large gymnastic ball that will help weight loss in the press and on the sides with the conservation of balance.They are excellent here:
- twist,
- Axes on the elbows and palms,
- tighten the legs,
- Twins.
The combination of different types of these simple exercises to burn fat will be even more effective.It is necessary to repeat the exercises to lose weight and sides without fanaticism and excessive overloads, we train thoughtful, training every muscle.About 12-15 repetitions of an exercise on 2-3 approaches are suitable for weight loss for women and 18-20 times 3 approaches are ideal for losing weight.These figures vary depending on the preliminary level of preparation for weight loss and other individual indicators.
Effective exercises for women
Effective exercises to lose weight and sides for women at home are a set of simple movements that any woman can do without special training, devices and cash costs.You can perform this training program to lose weight and the sides three times a week and, if desired and more often.The main thing is to devote enough time to relax the muscles.
- Twist the upper part of the body
Lie on the back, turn our legs on the knees, leaning our feet on the floor, turn our hands behind the head, widen the elbows on the sides.We pull our elbows on the knees, stressing the muscles of the press and back.We don't strive the neck and head and we don't pull our hands.The gaze is directed to the ceiling.Do not forget deep breathing and constant muscle tension during the execution of a weight loss exercise.
- Twist all over the body
Extending at full height, we put our hands behind the head.We slowly grind the lower and higher parts of the body, while we connect the shoulders and knees on the weight.Let's go back to the starting position on the floor, we repeat the exercise for the weight loss of the sides and the abdomen.
- Starting from the straight hands
A straight body on the four arts must be maintained as long as possible.The basin cannot be lowered or raised too high: head, back, buttocks and caviar should form a straight line.Longer lasts in this position, the fat is burned faster.Each time in the bar it must be increased for quick weight loss.
- Lifting
Returning to the carpet in a liar position, fix his hands under the buttocks and without a hurry to raise straight legs of 90 degrees.Several times we repeat, first the first results of weight loss will appear.
- Lift
We lie on the side so that the leg presses on the floor and body is in the same line.We lean on the elbow, we put the other hand in front of us.Lift the 90 degree leg.Exercise for weight loss should be performed without haste, feeling the work of the abdomen, life, buttocks and do not forget to breathe deeply.After 15 lifting, we lie on the other side and repeat the exercise on the other side of the body.
- Shoulder bridge on the rectal leg
Effective exercise to combat the layer of fat from a lying position.We fold the knees at right angle, rest comfortably our shoulders and feet on the floor, our hands are located along the body.Lift the hips and back so that from the knees to the chest the line under the slope is a straight line.We forgive the muscles of the abdomen and the back as much as possible, we make 10 breathing cycles, gently lower on the back and repeat the exercise 3-4 times for a quick weight loss.
- Scissors
We lower the knees bent on the sides on the back.We are not in a hurry, the breath is calm, the maximum number of times.
- Pull your hands in the footsteps
Effective exercise to burn fat, hardening of the oblique muscles of the abdomen and studying a subtle life.Lie on the back we rest on the floor, the knees are folded.The hands along the body lie on the floor.Alternatively, we rotate the body with one side of the body, lengthen the right hand to the right leg as deep as possible, then straightening and lengthening the left hand towards the fingers of the left leg.Life, back and weapons work.You can't filter your neck.We breathe deeply, we move carefully and feel how the abdominal and dorsal muscles work during the exercise, a safe sign of losing weight.
A series of exercises for men
Men's exercises to lose weight sides and the abdomen must be selected with an eye to work on all muscle groups.The more muscles they strive, faster the body's energy is spent and fatty reserves are burned, even on the stomach and on the sides.Men, like women, should not wait for the results without proper nutrition and abandon bad habits.It is necessary to remove the fat from the sides and the abdomen with complete work: training and methods of power.
Repeating the exercises for weight loss for a man needs 20-25 times to the middle rhythm, the approaches can be 3-4, depending on physical preparation.It is better to engage in a quick result on alternate days and combine these workouts with running, cycling, walking with obstacles and other types of cardio loads.
What exercises to choose a man to get rid of a round abdomen and protruding sides?
- Trying straight, with bent knees
We stretch our elbows on the knees bent by weight in a liar position;
- Twist on an inclined surface
On the inclined bench, completely straightening the body to the house, we stretch our elbows;
- Pushing from the floor with a high lifting
We position our hands widely on the floor, lift straight legs on a chair or on the bed.We make benches under the slope, the body is straight and assembled, this is extremely important for rapid weight loss;
- Discuits on tilt dumbbells
After spreading the slightly wider legs of the shoulders, we bend at an equal corner.The hands with dumbbells raise a narrow taken from the sides to the chest, the elbows are pressed in the waist.We do not hurry and bend our elbows carefully so as not to pull the muscles of the hands.In this case, the exercise for weight loss strive for the stomach and buttocks, let's not forget the breathing technique;
- STOP WITH BENCH FOR PEARS
We take the starting position upright uniformly, keep the dumbbells in the opposite socket in the hands at the level of the sides, make a lunge with one foot forward, bend the right corner leg, press the dumbbells with the hands straight at the eye level.Let's go back to the starting position, we repeat the exercise for weight loss 15-20 times on each leg;
- Pull your legs right angle on the bars
We rest on the horizontal bar, raise the body, take place in the rise of the lower part of the right angle body, at work due to the abdominal muscles;
- Planck on the palms with a knee that pulls
We make a standard bar on the straight hands and alternately we pull every knee on the chest.This load is perfect for weight loss;
- Planck with dumbbells
The standard straight hand exercise is complicated by dumbbells in the hands, on which the palms are rested.Without bending the back and legs, rest on three points and alternately start each elbow behind the belt with tension in the hands and reward.The exercise is extremely effective for weight loss in the abdomen and sides, if you do it slowly and trust.
The best exercises for beginners
How to lose weight in the area of the sides and the abdomen in a week?The question is particularly relevant in the summer, when the rest at sea inevitably approaches and the sides and stomach inevitably grow.For a blitz-rund with deposits of fat on the stomach and sides, it is better to choose a balanced monodorous and a special complex of physical exercises that will quickly help to lose weight.Immediately carry out a reserve that we can talk about weight loss for several kilograms in a short time, is strictly prohibited for months in this mode.
Physical activity should not be limited to pumping the press and buttocks, in such a short time it is better to act in a complete way.For example, in the morning to run, in evening swimming, and after next time it is better to dedicate a small 50 -minute workout to all muscle groups to disperse the heart for the rapid combustion of fat on the stomach and on the sides.The main rule to lose weight: it is not two hours before and after training.
The best exercises for beginners to download excess from the sides, a life, abdomen:
- Twist on a gym ball or a carpet
The classic twist is described above, but the exercises can be modified for a quick weight loss, if there is a fitball at hand.We lie down with our backs on the ball, the legs are folded to straight 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 lengthen them, keeping the balance and feeling the work of the abdominal muscles;
- "Table" exercise
We become a "table" in straight arms and legs folded with straight angles.We do not lift our heads over the body.From the knees behind, the body should be in the same line.Then alternate the rise of each leg over the body;
- Complete length jump
We enter the bar on straight hands, we first take one leg under us, then the other, we climb on straight legs, straightened, jumps up with our hands, rest again, straightens one leg, becomes in the bar.We repeat this effective exercise to lose weight and the sides 10 times for each leg;
- Fascinates with bench above
Standless without hitches, raise hands with dumbbells at the level of the temples, the elbows are compressed.We make a lunge forward and click on the dumbbells on the hands even above the head.We find ourselves in the starting position, bend our hands on the elbows and make a lunge towards the other leg, lifting the dumbbells.For weight loss and the study of the abdominal muscles, we try to perform the exercise without haste;
- Side bar with lifting the free hand
We lie on the side, the top of the leg is pressed on the support, we become in the side bar with an emphasis on a straight elbow and a leg.We raise our free hand exactly upwards, we deal with the effort bar the oblique muscles of the abdomen and pulling life so that it does not bend.We breathe evenly and treat for 20 seconds, then change the side and filter the other side of the bust the bar for a uniform weight loss of the sides;
- Planck with legs of the legs on the sides
We become in a normal bar, based on the elbow folded to the straight angles.We alternate every leg alternately, take it away from us and become again in the bar.All the most important muscles work to pull on the abdomen and hips.
How to remove fat after childbirth
How to remove fat from the abdomen and sides after childbirth?First of all, young mothers should monitor health and mood - adequate diet, a strong sleep and a vigor of the spirit - these are the first assistants in early weight loss after childbirth.But the young mothers will not eliminate the sides and the stomach rounded, here you need effective exercises for girls after childbirth for weight loss and toned muscles.
It is believed that you can start practicing sports with the approval of a doctor about a month after a natural birth, if the mother led a fairly active lifestyle before giving birth.It will be possible to start cleaning the stomach and sides with less furniture women in labor after a month and a half after childbirth.Having undergone a Caesarean section, you will have to wait until the first exercises for weight loss for about 2.5 months after surgery.
The "emptiness" in the early stages must be brought down on a solid surface, preferably in the morning, on an empty stomach, even to the first glass of water.To make a right "vacuum cleaner", you have to bend your knees and spread your arms on the sides.So you have to make a deep breath and exhale the entire air accumulated in the abdominal cavity, taking into account all the abdominal muscles during the detention of the expiration.During a deep exhalation, the chest should be open and the stomach is, so to speak, pulled under it.Do not hurry, pay attention to each abdominal muscle when you exhale.Repeat the exercise 10-15 times.The more profound and longer the movements, first the young mother will be able to lose weight.
From a more active set of weight loss exercises after childbirth, the same movements should be distinguished that all women are suitable to reduce the volume of fat on the stomach and on the sides:
- twist on the floor;
- lifts of the sides that lay;
- Lift straight legs lying on the back;
- Raise straight legs lying on the sides;
- All types of types of axes;
- Squats against the wall.
Do not forget the breathing technique, when the muscles of the abdomen, hips, shoulders and the first results of weight loss will be necessary to expilate to exhalations will surely be felt.