The deposits of the fat layer in the thighs, waist and belly are the most common problem of women and men with metabolic disorders and a predisposition to excess weight.The fight against excess adipose tissue on the stomach and sides primarily begin We have to eat properly and carry out a complex of fat -burning exercises that contribute to the “driving” of additional pounds.
It is important to understand immediately The body just doesn't know how it loses weight in a certain part of the body.Usually excess fat goes from top to bottom: First the face loses weight, then the chest, whereupon the superfluous arms, stomach, waist, hips, buttocks and calves slowly leaf out.Exactly To lose excess weight, you have to do exercises for charging all over the bodyAnd download the press for losing weight and make endless tendencies on the sides - A typical mistake in losing weight: Even if it is possible to put these exercises into the tone that increases the volume slightly, the old fat layer remains in the same place, whereby the stomach and the waist are only larger.Therefore, it is necessary to remove deposits on the sides and to be duties with complex exercises for weight loss.
Not at the last place at the weight loss of the abdomen and the sides is a rational diet - ie a regime without harmful food, but also without severe restrictions.When losing weight, the food should be compensated for, keep the correct metabolism in the body and regularly give training and everyday classes. The food during the weight loss is only two hours before training and most effective at least two hours later.The body is therefore restored by burning fat deposits in the most problematic zones - waist, hips, stomach.
To lose weight, the cardio load with lighting power exercises is extremely effective, which quickly get the abdominal muscles into the tone and help the body get rid of excess fat. Aerobics exercises, cycling, jogging in the morning or evening, swimming, exercises with a rope - All of this will help to dispel the heart muscle as quickly as possible and to configure the body for a quick weight loss, even in problem areas such as a belly or a pages.
In order to lose weight in the area of the waist, the sides and the abdomen, you have to train three to four times a week.trainer For a quick weight loss, you are recommended to regularly adapt the classes for a gradual increase in the complexity of the training.The body does not get used to the same loads, which means that it does not adapt to the conditions and lose the process of weight.
Exercises for sides and belly at home
An mandatory element of an apprenticeship is Warm upAll exercise complexes for weight loss should begin for both men and women.It is the warm -up that heats the joints and prepares the muscles for loads and insured when exercising exercises from possible injuries.Then you can start exercises to examine the volume of the sides and the abdomen.In most cases, they contain a standard rate of movements for which only a carpet and their own weight are required.You can also buy a large gymnastics ball that helps maintain balance to reduce weight in the press and the pages.You are awarded here:
- twist,
- Boards on the elbows and palms,
- Detire legs,
- Twins.
The combination of different types of these simple exercises to burn fat is even more effective. Repeat exercises for losing weight and sites without fanaticism and excessive overcharges, we train thoughtfully and train every muscle.About 12-15 repetitions of an exercise to 2-3 approaches are suitable for weight loss for women, and 18-20 times 3 approaches are ideal for losing weight.These numbers vary depending on the preparation of losing weight and other individual indicators.
Effective exercises for women
Effective exercises for losing weight and the sides for women at home are a number of simple movements that every woman can do without without special training, devices and cash costs. You can carry out this training program for the loss of weight and pages three times a week and if desired and more often.The main thing is to use enough time to relax the muscles.
- Twist
On the back we bend our legs on our knees and put our feet on the floor, turn our hands behind our heads and distribute the elbows to the sides.We pull our elbows on our knees and put a strain on the muscles of the press and back.We do not strain the neck and head and do not pull our hands.The view is addressed to the ceiling.Do not forget the deep breathing and the constant muscle tension if you do a weight loss exercise.
- Twist the whole body
We stretch to the full height and put our hands behind our heads.We slowly grind the lower and upper parts of the body as we connect our shoulders and knees to the weight.We return to the starting position on the floor and repeat the exercise for the weight loss of the sides and the abdomen.
- "Bicycle" or turn with a knee that touches the opposite elbow
We twist the lower and upper parts of the body and alternately touch the right elbow of the left knee.At the same time, we take the left elbow back and pull the right leg in front of us.We straighten up without lowering the legs to the floor.We repeat the exercise for weight loss for a different part of the body.
- Pull pulled curved legs to the chest
Another effective exercise for losing weight and hips in a lying position.The upper body is relaxed, the hands are divorced and pressed firmly on the floor with the palms.We pull our knees to the chest and then stretch on the floor.The muscles during training should be constantly in tension.
- Starting with straight hands
A straight body on the four limbs must be kept as long as possible.The pelvis cannot be lowered or raised too high: head, back, buttocks and caviar should form a straight line.The longer you keep in this position, the faster the fat is burned.Every time the bar has to be increased for a quick weight loss.
- Lift
Return to the carpet in a lying position, repair your hands under your buttocks and in a hurry to increase legs 90 degrees.The more times we repeat, the earlier the first results of the weight loss appear.
- Lift on the side
We lie on the side so that the leg is on the floor and the body in the same line.We support ourselves on the elbow and put the other hand in front of us.Lift the leg 90 degrees.Exercise for weight loss should be carried out without hurry, feel the work of the abdomen, waist, buttocks and do not forget to breathe deeply.After 15 elevators we lie down on the other side and repeat the exercise on the other part of the body.
- Shoulder bridge on the leg in the right angle
Effective exercise to combat the fat layer from a lying position.We bend our knees at a right angle, we rest comfortably on the floor, our hands lie on the body.Lift the hips and back so that the line under the slope is a straight line from the knees to the chest.We strain the muscles of the abdomen and the back as far as possible, make 10 breath cycles gently gently on the back and repeat the exercise 3-4 times to achieve quick weight loss.
- Scissors
We lower the curved knees on the sides on the back.We don't have it in a hurry, the breath is calm, the maximum frequency.
- Pull your hands to the steps
Effective training for burning fat, hardening of the sloping muscles of the abdomen and examining a thin waist.On the back we rest on the floor, the knees are bent.The hands along the body lie on the floor.We turn the body alternately with one side of the body, stretch our right hand as deep as possible on the right leg and then stretch it up and stretch our left hand on the fingers of the left leg.The waist, back and arms work.You cannot burden your neck.We take a deep breath, move carefully and feel how the abdominal and back muscles work during the exercise - a safe sign of losing weight.
A number of exercises for men
Men exercises for losing weight and stomach must be selected with a view to the work of all muscle groups. The more muscles, the faster the energy of the body is used and fat reserves are burned, even on the stomach and sides. Men like women should not wait for the results without getting the right nutrition and giving up bad habits.It is necessary to remove fat from the sides and the stomach with extensive work - training and performance mode.
Repeat the exercises for weight loss for a man who requires average 20-25 times on average.The approaches can be 3-4 depending on physical preparation.It is better to achieve a quick result every other day and to combine this training with running, cycling, go with obstacles and other types of cardio loads.
What exercises to choose a man to get rid of a round belly and protruding sides?
- Turn straight, with curved knees
We stretch our elbows on our knees, which are bent in a lying position on weight.
- Walk on a inclined surface
On the inclined bench, which smoothes the body completely when exhaling, we stretch the elbows up.
- Press the floor with a high lifting from the floor
We put our hands on the floor and just raise legs on a chair or bed.We make benches under the slope, the body is straight and assembled, this is extremely important for quick weight loss.
- Dumbbells of dumbbells that are in the inclination
After spreading the legs a little wider than our shoulders, we bend in an even corner.Hands with dumbbells lift a narrow handle from the hips to the chest, the elbows are pressed to the waist.We do not hurry and do not bend the elbows carefully so as not to pull our hands.In this case, the exercise for weight loss puts a strain on the stomach and buttocks, do not forget the breathing technique.
- Failure with the bench press to the front
We take the starting position evenly, we hold the dumbbells in our hands on the level of the hips in the opposite handle, browse forward with one foot, bend the leg in the right angle, press the dumbbells with straight hands on the eye level.We return to the starting position and repeat the exercise for weight loss 15 to 20 times on every leg.
- Pull your legs on the rods at the right angle
We rest on the horizontal beam, increase the body, turn the rise of the lower body in the right angle, work due to the abdominal muscles.
- Pull the Planck on the palms with one knee
We make a standard rod on straight hands and alternately pull every knee on the weight to the chest.This load is perfect for weight loss;
- Planck with dumbbells
The standard exercise of the straight hand is complicated by dumbbells in the hands on which the palms are rested. Without bending the back and legs, we rest on three points and start every elbow with excitement in our hands and press every elbow behind the belt.The exercise is extremely effective for weight loss in the stomach and sides if you do it slowly and confidently.
The best exercises for beginners
How can you lose weight in the area of the pages and the abdomen in a week?The question is particularly relevant in summer when the rest inevitably approaches at sea and the sides and the stomach inevitably grow. For a lightning round with lipstaffing on the stomach and sides, it is better to choose a balanced monodote and a special complex of physical exercisesWho will quickly help to lose weight.Immediately make a reservation that we can talk about weight loss over several kilograms in a short time.In this mode it is strictly prohibited for months.
The physical activity should not be limited to pumping the press and buttocks.In such a short time it is better to act comprehensively.For example, running in the morning, in the evening swimming and after eating time, it is better to dedicate a little 50-minute training for all muscle groups The heart for the quick burning of fat on stomach and dispersion.Losing weight: not two hours before and after training.
The best exercises for beginners to drop excesses from the sides, waist, stomach:
- Turn a gymnastic ball or carpet
Classic twisting is described above, but the exercises can be changed for a quick weight loss if a fit ball is present.We lie on the ball with your back, the legs are bent at the right angle, we rest on the floor - this is our only support in this exercise.We put hands with diluted elbows on the back of the head and stretch them up, held the balance and feel the work of the abdominal muscles.
- Exercise "table"
We become a "table" in straight arms and legs that are bent at the right angle.We do not lift our heads over the body.From the knees to the shoulders, the body should be in the same line.Then change the climb of each leg over the body;
- Full length -jump
We climb into the bar in straight hands, first get one leg below us, then the other, climb on straight legs, straighten up, jump up with his hands, lean back, reject one leg, become the bar. We repeat this effective exercise to take 10 times for each leg.
- Failure with bench press high
If you stand smoothly, lift our hands with dumbbells to the level of the temple, the elbows are compressed.We make a failure forward and click on the dumbbells on the same hands over your head.We stand in the starting position, bend our hands on the elbows and browse to the other's leg, causing the dumbbells to be raised.For weight loss and examination of the abdominal muscles, we try to do the exercise without hurry.
- Side bar with a free hand high
We lie on the side, the upper leg is depressed to the support, we are on a straight elbow and one leg in the side stick.We lift the free hand upwards, hold the rod load the sloping muscles of the abdomen and pull the waist so that it does not bend.We breathe evenly and hold on for 20 seconds, then change the side and put a strain on the other side of the uppercase pole for the uniform weight loss of the pages.
- Planck with fluctuations in the legs on the sides
We are bent in a regular bar based on the elbow, which is bent at the right angle.We alternately raise every leg, take it away and become again in the bar. The most important muscles work on pulling up the stomach and hips.
How to remove fat after birth
How do I remove fat from belly and sides after birth?First of all, young mothers should monitor health and mood - the right nutrition, strong sleep and power of the mind.These are the first assistants in the early weight loss after birth.But young mothers will not remove the rounded sides and the stomach.Here you need effective exercises for girls after the birth of weight loss and tonic muscles.
It is assumed that zAnimated sports with the approval of a doctor can start about a month after a natural birthwhen mom led a rather active lifestyle before birth.It will be possible to clean the stomach and sides with fewer mobile women after one and a half months after birth with fewer mobile women.After a section of the Caesarean section, you have to wait for the first exercises for weight loss for about 2.5 months after the operation.
Professional advisors Young mothers begin physical exertion with the regular performance of the "vacuum" To remove the accumulated fat deposits from the belly and sides.This breathing gymnastics from yoga will help strengthen the weakened and stretched abdominal muscles from the inside, which is the first step towards weight loss.With the right breathing technique, the front abdominal wall gradually comes into tone, the intra -abdominal pressure normalized and the volume of the abdominal cavity decreases significantly.
The "vacuum" in the first stages must preferably lie on a fixed surface in a empty stomach in the morning, even up to the first glass of water. Make a "vacuum" rightYou have to bend your knees and spread their arms on the sides.Then You have to inhale deeply and exhale the entire air that is accumulated in the abdominal cavityEffort all abdominal muscles, especially during the detention of exhaling.The breast should be opened when exhaling deep, and the stomach is pulled underneath, so to speak.Do not hurry, pay attention to every abdominal muscle when you exhale.Repeat the exercise 10-15 times.The deeper and longer the movements are, the sooner the young mother will be able to lose weight.
From a more active set of weight loss exercises after birth, it is necessary to highlight The same movements that are suitable for all women to reduce the fat volume on the stomach and pages:
- twist on the ground;
- Leaps of the hips that lie;
- Especially lift legs on the back;
- Just legs on the sides;
- All types of boards;
- Squat against the wall.
Do not forget the breathing technique if you will burden the muscles of the abdomen, hips, back and the first results of the weight when exhaling.