In order to get the perfect weight and seductive figure, many women only rely on cosmetic interventions and nutrition.Here, however, it is very important to carry out a series of exercises for weight loss, especially for problem -based zones - abdomen and pages, since they earn special attention and more thorough examination.
Exercise for the weight loss of the abdomen and sides: the main causes of lipidia on the sides and the stomach
The female body is arranged in such a way that the main function is prepared all the time - the birth of a child.And that is due to his idea and feeding.This is the main reason for the regular deposit of subcutaneous fat in these zones.
According to the laws of nature, a woman's body protects the ureter, the kidneys and other inner organs from possible infections and hypothermia.In addition, the body also tries to offer the future baby the necessary full diet, which offers normal development in the first months of life.These factors are mainly due to why it is so difficult to get rid of even small fat deposits in these zones, especially in the lower stomach.
In addition to these factors, there are also a number of others that have to be taken into account:
- sitting lifestyle;
- improper nutrition;
- Violation of the metabolism and metabolism of substances;
- Hormonal failure.
Basic exercises for losing weight and sides at home
There are a series of established faulty stereotypes that are associated with weight loss in the stomach and sides.One of the most common is that with the daily pump of the press, a thin waist and a relief belly with "dice" are made available, and they carry out such an exercise as a "mill".This is an incorrect opinion, since a noticeable reduction in the volume can only be achieved by compliance with a certain diet, but the physical activity has a favorable influence on the internal organs, improves the general condition of the body, increases its sound, helps to strengthen the muscles and draw their relief.
A complex effective exercises for the abdomen and sides
In order to achieve the "Aspen" of the waist to improve your fountain and keep yourself in good physical form, it is not necessary to exhaust yourself with many hours of training in fitness clubs and gyms.All of this can be done at home, here is an approximate complex of the gymnastics exercises:
- Exercise "Planck".Strengthens the muscles of the abdomen, the back, the lower back and buttocks, and if you complicate it a little, then your legs.Technology - accept i.P.The focus (pose for push -ups), as long as possible in this position (0.5 minutes - 3 minutes).You can make the exercise more difficult by putting on one of the legs or moving the body alternately in one and the other (referred to as a "side bar").
- "Bicycle".The exercise will be on the back.Lift your legs up and bend your knee (approximately in the right angle).Start the slow rotation of the legs and imitate the rotation of the pedals on a bike.However, if you do this exercise like everyone else, you should pay special attention to the right breathing: exhale - stretch muscles, inhale - relax.It is necessary to work at a slow pace.The regular implementation of this exercise can be quickly pumped by the press muscles.
- "Rowing".Rather his imitation.Complete C in a seated position on the floor.At the same time, lift the legs on the knees and stretch them with straight arms, with the rowing process imitating with rowing.Recommended number of repetitions 10-15 times.This exercise not only strengthens the muscles of the abdomen, back, legs and buttocks, but also enables them to quickly remove fat layers in the waist.
- "Mill".I.P.- Place the shoulder of the legs - Width or a little wider, raise your hands up.Conduct alternative tendencies to your feet while trying to bring your fingers to your fingers (the right hand of the lane, the left hand rights leg).The exercise has a positive effect on the inner organs, strengthens the muscles of the press (sloping abdominal muscles) and helps to reduce the layer of fat in the waist and in the lower back.
- "Plow".It is listed that is on the floor.The legs are slowly raised, do not bend on the knees and lower the can and try to touch the floor.In this position, linger for 10-30 seconds, carries out several deep lists and breaths, compress and expand the diaphragm.This exercise with its regular implementation offers an elastic and embossed stomach, an elegant waist and also helps to get rid of pain and symptoms in the spine and in the area of the lower back.
- "Alternative lifting the legs on the side."It is carried out first on one side and on the other hand with support on the elbow.Try to raise your leg as high as possible.It is advisable to perform 10-12 times at a quick pace.Not only the lateral muscles of the abdomen, but also the legs (the outer and inner muscles of the thigh) take part in the work.When executing this exercise, it is important to pay special attention to breathing.
- "Scissors".It is listed that lies on the back, both legs are increased, which alternates the foundation of the feet in a row.The number of repetitions depends on preparation and fountain.
It is recommended that all exercises are carried out in a complex, the duration of which should be an average of 5-10 minutes with a further increase in the load.
Exercises on the weight loss of the abdomen and pages: tips from experts for classes on simulators
If you practice in the gym, you can achieve the desired results faster because the use of special devices and additional weights makes training much more effective.At the same time, you should know and take into account that strength training influences the collapse of the fat and acceleration metabolism for several days after training (normally 2 days).Experienced fitness teachers recommend using three most effective types of exercises (with the exception of the above):
- Increasing the legs in the slope on the Swedish wall.Take the crossbar with both hands and gently raise your legs to your chest and slowly lower it.At the same time, due to the preparation level, the exercise can both be carried out with your legs on the knees and with straight legs.
- "The height of the body sitting on the bench, with the simultaneous twisting of it".The standard exercise is carried out in a seated position on a low bank, with the feet of the legs being defined, the hands in the lock behind the head.If you lift the body and tilt forward, you should try to get the knee of the leg knee (the right elbow of the left knee and vice versa).
- Fitness ball exercises.They are considered very effective to strengthen the muscles of the press, lose weight and relieve the stomach.This is achieved by the fact that when carrying out a series of exercises to the fitness ball, the need to monitor the balance and monitor plus monitoring is added to normal loads.
In summary, it must be concluded that it is necessary to carry out a complex of gymnastics exercises at least three times a week.The best time for this is the time of 10 to 12 or from 18 to 20 hours.