In an effort to get the perfect weight and a teasing figure, many women only rely on cosmetic and diet procedures.But here it is very important to approach this problem comprehensively and continue to do a number of exercises for weight loss, especially for problems based on problems - stomach and side, because they deserve special attention and a more comprehensive study.
Exercise for stomach and side weight loss: the main cause of fat deposition on the sides and stomach
A woman's body is arranged in such a way that every time you are preparing to fulfill her main function - the birth of a child.And this is because of its conception and feeding.This is the main reason for subcutaneous regular fat deposition in this zone.
According to natural law, creating a layer of fat on the side and in the abdomen, a woman's body protects the ureter, kidney and other internal organs from the possibility of infection and hypothermia.In addition, the body also tries to give the baby's future baby to be full, thus providing normal developments in the first months of life.These factors are mostly due to why it is very difficult to eliminate small fat deposits in this zone, especially in the lower abdomen.
In addition to these factors, there are also a number of other people who must be taken into account:
- lifestyle that does not move much;
- Inappropriate diet;
- violations of metabolism and metabolism of substances;
- Hormonal failure.
Basic exercises for weight loss and sides at home
There are a number of established wrong stereotypes associated with weight loss in the stomach and side.One of the most common is that with the daily pumping of the press, thin waist and relieved stomach with "cube" given to them and for this they do exercises like "factory".This is the wrong opinion, because the reducing volume reduction can only be achieved by compliance with certain diet, but physical activity has a beneficial effect on internal organs, improving the general condition of the body, increasing the tone of its vote helps strengthen muscles and attract their relief.
Effective exercise complex for the stomach and side
To achieve the "aspen" waist, to improve your welfare and to defend yourself in good physical condition, no need to tiring yourself with hours of training at the fitness club and gym.All of this can be done at home, here are the estimated exercise complex:
- "Planck" exercise.Strengthening the abdominal muscles, back, lower back and buttocks, and if you make it a little difficult, then the feet.Engineering - Accept I.P.Emphasis (pose for push -ups), lingering in this position for as long as possible (0.5 minutes -3 minutes).You can complicate the exercise by lifting one leg or moving (opening) the body alternately in one another (called "side slats").
- "Bicycle".The exercise is lying behind.Lift your legs up and bend on the knee (approximately in the right corner).Start the slow rotation of the feet, imitating the rotation of the pedal on the bicycle.However, when doing this exercise, like other people, you must give special attention to the right breathing: exhale - muscle filter, breathing - relax.Need to be done slowly.Routine implementation of this exercise can be quickly pumped by the press muscles.
- "Rowing".Conversely, the imitation.Do C in a sitting position on the floor.At the same time, lift your legs bent in the knee, and spread with a straight arm, imitating the rowing process with paddle.The recommended number of repetitions is 10-15 times.This exercise strengthens not only abdominal muscles, back, legs and buttocks, but also allows you to quickly eliminate layers of fat in the waist.
- "Factory".I P. - Put your feet - Caring or slightly wider, lift your hands up.Perform an alternative slope on the toes, while trying to carry the fingers to the fingers (the right hand of the foot, right and left foot).This exercise is beneficial to affect the internal organs, strengthen the press muscles (tilted abdominal muscles) and help reduce the layer of fat in the waist and lower back.
- "Hijack".It was done lying on the floor.The legs are slowly lifted, not bending the knee, and lowering the can, trying to touch the floor.In this position, linger for 10-30 seconds, do some breathing and deep breathing, pressing and expanding the diaphragm.This exercise, with regular implementation, will give an elastic and emerged stomach, an elegant waist, and also helps eliminate pain and discomfort in the spine and lower back area.
- "The alternative to lift your feet lying on the side."This is done first on one side then on the other hand, with support on the elbow.Try to raise your feet as high as possible.It is recommended to appear quickly 10-12 times.Not only lateral abdominal muscles, but also legs (external muscles and thighs) participate in work.Important, when doing this exercise, pay special attention to breathing.
- "Scissors".It was done lying behind, both legs raised, alternately the establishment of the foot behind each other.The number of repetitions depends on preparedness and welfare.
All exercises are recommended to be done in a complex whose duration must be an average of 5-10 minutes, with a further increase in load.
Exercise for weight loss and sides: tips from professionals for the simulator class
When practicing at the gym, you can achieve the desired results faster, because of the use of special devices and additional weight, they make training much more effective.But at the same time, you must know and calculate that strength exercises affect fat disorders and accelerate metabolism for several days after training (usually 2 days).Experienced fitness instructors recommend using the three most effective types of exercises (except above):
- Lift the legs on the Swedish wall.Take the crossbar with both hands and leave your legs smoothly to the chest and slowly lower.At the same time, from the level of preparation, the exercise can be done with legs bent in the knee, and with a straight one.
- "Ups of the body sitting on the bench, by turning simultaneously".Standard exercise is done in a low -sitting position, with feet fixation, hands on the lock behind the head.When lifting your body and tilting it forward, you should try to get the knee of the foot (right elbow of the left knee and vice versa).
- Fitness ball training.They are considered very effective to strengthen the muscles of the press, lose weight and provide assistance to the stomach.This is achieved due to the fact that in the process of carrying out a series of exercises on fitness balls, the need to monitor balance and plus monitor breathing is added to ordinary loads.
In conclusion, it remains to add that it is necessary to do gymnastic exercise complex at least 3 times a week.The best time for this is the time from 10 to 12 or from 18 to 20 hours.