Deposits of fat layers in the thighs, waist and stomach are the most common problems of women and men with metabolic disorders and overweight tendencies.To start a battle with excessive adhesive tissue in the abdomen and side, first you should start eating properly and performing a complex of fat burning exercises that promote "driving" extra pounds.
Immediately important to understand that the body does not know how to lose weight in certain body parts.Usually, excess fat shifts from top to bottom: first the face loses weight, then the chest, after that excessive in the arms, stomach, waist, hips, buttocks and calf slowly leave.That is why, to lose excess weight, you have to do exercises to load the whole body, and download the press to lose weight, how to make an endless tendency to the side - typical mistakes with weight loss and will only be more.Therefore, it is necessary to eliminate the precipitate on the side and stomach with complex exercises for weight loss.
To lose weight in the waist area, side and stomach, you need to practice three to four times a week.The coach for weight loss is quickly advised to regularly adjust the class to improve gradually in the complexity of the training.So the body will not get used to the same load, which means it will not adapt to the condition and stop the process of losing weight.
Exercise for sides and stomach at home
The mandatory element of any training is warm warming, he must start every training complex for weight loss for men and women.This is warm that heats the joint and prepares muscles for the burden, insure the possibility of injury when doing exercise.Then you can start the exercise to study the volume of sides and stomach.Most often they include a series of standard movements, which are only needed by their own carpets and weight.You can also buy a large gymnastics ball that will help loss weight at the press and sides with balance preservation.They are very good here:
- rotate,
- Boards in the elbows and palms,
- tighten your feet,
- Twin sisters.
Combining some of these simple exercises to burn fat will be more effective.It is important to repeat exercises to lose weight and sides without fanaticism and overloaded overload, we practice with consideration, doing every muscle.Around 12-15 repetitions from one exercise in 2-3 approaches suitable for weight loss for women, and 18-20 times approach 3 is ideal for losing men's weight.These numbers vary depending on the initial level of preparation for weight loss and other individual indicators.
Effective exercise for women
Effective exercise for weight loss and sides for women at home is a set of simple movements that can be done by any woman without special training, devices, and cash costs.You can do this training program because you lose weight and take sides three times a week, and if you want and more often.The main thing is to pour enough time to relax muscles.
- Turn the upper body
Lying behind us bending our feet on the knees, putting our feet on the floor, turning our hands behind the head, spreading the elbows to the side.We pulled our elbows to the knees, pressing the muscles of the press and back.We did not stretch our necks and heads and did not pull our hands.His gaze was directed to the ceiling.Don't forget about deep breathing and constant muscle tension when doing weight loss exercises.
- Turn the whole body
Extends to the full height, we put our hands behind the head.We slowly grind the bottom and the upper part of the body, while connecting the shoulders and knees with a weight.We returned to the initial position on the floor, repeat the exercise for weight loss and stomach.
- Start with straight hands
The body is straight in the four limbs must be stored as long as possible.The pelvis cannot be lowered or lifted too high: head, back, buttocks and caviar must form a straight line.The longer you survive in this position, the faster the fat burns.Every time the bar must be increased for rapid weight loss.
- Appointment
Return to the carpet in a lying position, fix your hand under the buttocks, and without being rushed to raise 90 degrees straight legs.The more time we repeat, the faster the first result of weight loss will appear.
- Lift on the side
We lay on the side so that the feet pressed the floor and the body was in the same line.We lean on the elbows, put the other hand in front of us.Lift 90 degrees.Exercise for weight loss must be done without being rushed, feel the work of the stomach, waist, buttocks, and do not forget to breathe deeply.After 15 elevators, we lie on the other side and repeat the exercise in the other part of the body.
- Shoulder bridge on the foot in the right corner
Effective exercise to fight the fat layer from lying position.We bent our knees in the right corner, we easily put your shoulders and feet on the floor, our hands lying along the body.Remove the hips and back so that from the knee to the chest the line below the slope is a straight line.We strain the abdominal muscles and return as much as possible, making 10 respiratory cycles, lower on your back, and repeat exercise 3-4 times for rapid weight loss.
- Scissors
We lowered the bent knee to the side behind.We are not in a hurry, the breath is calm, the maximum amount.
- Pulling hands into footsteps
Effective exercise to burn fat, harden the muscles of the abdomen and study the thin waist.Lying behind us resting on the floor, knees bent.Hands along the body are located on the floor.We alternately twisted the body with one side of the body, stretching our right hand to the right foot as deep as possible, then straighten up, and stretch our left hand to the left toe.Waist, back and arms work.You can't stretch your neck.We breathe deeply, moving with the carefully and feeling how the abdominal and dorsal muscles work during exercises -a definite sign of weight loss.
A set of training for men
Men's exercise to lose the side of body weight and stomach needs to be chosen with the eyes to work from all muscle groups.The more muscle tension, the faster the body's energy is spent and fat reserves are burned, including in the stomach and side.Men, like women, should not wait for the results without proper nutrition and leave bad habits.It is important to get rid of fat from the side and stomach with comprehensive work - training and power mode.
Repeat exercises for weight loss for a man need 20-25 times with an average speed, the approach can be 3-4, depending on physical preparation.Better to be involved in fast results every day, and combine this training by running, cycling, walking with obstacles and other types of cardio loads.
What exercise to choose men to get rid of a round stomach and a prominent side?
- Rotate straight, with knee bent
We stretched our elbows to the knee which was bent heavily in a lying position;
- Rotate on a tilted surface
On the bench tends to really straighten the body in breathing, we stretch the elbows;
- Push from the floor with high removal
We widely put our hands on the floor, lifting straight to the chairs or beds.We make a bench under the slope, a straight and assembled body, this is very important for fast weight loss;
- Dumbel from Dumbel stands in a tendency
After dilating the feet a little wider than the shoulder we bend at a flat angle.Hands with dumbbells raise the narrow handle from the hips to the chest, the elbow is pressed to the waist.We did not rush and carefully bend the elbows so as not to pull the muscles of the hands.In this case, exercises for weight loss we filter the stomach and buttocks, don't forget about breathing techniques;
- Lunges with a bench press forward
We took the initial position standing evenly, we held the dumbbell in the opposite grip on the hands at the hip level, lunge with one leg forward, bend the feet on the right corner, press the dumbbel with hands straight to the eye level.We returned to the initial position, repeat the exercise to lose weight 15-20 times on each foot;
- Pull the foot in the right corner of the bar
We rest on the horizontal stem, raise the body, rotate on the appearance of the lower body in the right corner, working due to abdominal muscles;
- Planck in the palm of the hand with his knees
We make a standard bar in the hands straight and alternately pull each knee weight to the chest.This load is very suitable for weight loss;
- Planck with Halter
Standard Straight Straight Straight Exercise by Dumbel in the hand, where the palm is rested.Without bending your back and feet, we rest at three points and take turns starting each elbow behind the belt with the tension in the hand and press.This exercise is very effective for weight loss in the stomach and side, if you do it slowly and confidently.
Best Exercise for Beginners
How to lose weight in the side and stomach in a week?The question is very relevant in the summer, when the rest in the sea must be closer, and the side and stomach grow inevitably.For blitz rotation with fat and side fat deposits, it is better to choose a balanced monodote and special complex physical exercise that will quickly help you lose weight.Immediately make a reservation that we can talk about weight loss for several kilograms in a short time, it is strictly prohibited for months in this mode.
Physical activity should not be limited to pumping the press and buttocks, in a short time it is better to act comprehensively.For example, in the morning to run, in the night swimming, and after the next time it is better to devote a small 50 -minute training for all muscle groups to disperse the heart to burn fat fat in the abdomen and sides.The main rules for weight loss: not two hours before and after training.
The best exercise for beginners to get rid of strengths from the side, waist, stomach:
- Rolling the gymnastics ball or carpet
The classic twisting is explained above, but the exercise can be modified for fast weight loss, if there is fitball that exists.We lay with our backs on the ball, the legs bent in the right corner, we rested on the floor - this is our only support in this exercise.The hands with a thin elbow that we put behind the head and stretch it, hold the balance and feel the work of the abdominal muscles;
- "Table" practice
We became a "table" on the arms and straight legs that bent in the right corner.We did not lift our heads over the body.From knee to shoulder, the body must be in the same line.Then take turns up each foot on the body;
- Full long jump
We entered the bar in the hands straight, took one foot below us first, then the other, riding the legs straight, straight up, jumped with his hands, leaning again, straightening one leg, became in the bar.We repeat this effective exercise to lose weight and side 10 times for each foot;
- Lunges with bench presses up
Stand smoothly, raise your hand with halter to the temple level, the elbows are compressed.We take Lunge forward and click on Halter in your hands even above your head.We stood in the initial position, bending our hands on the elbows, and taking the lunge into the other legs, lifting dumbbel up.For weight loss and studying abdominal muscles, we are trying to do exercises without being rushed;
- Side blades by raising free hands
We lie on the side, the upper leg is pressed to supporters, we become on the side blades with an emphasis on the right elbows and one foot.We raised the free hand correctly, holding the tension of the muscles of the abdomen and pulled the waist so that it did not bend.We breathe evenly and hold for 20 seconds, then change the other side and filter the other side of the stem for uniform weight loss;
- Planck with a side foot swing
We became in an ordinary bar, based on the elbows bent in the right corner.We took turns lifting every foot, took it from us, and once again became in the bar.All the most important muscles work to pull the stomach and hips.
How to get rid of fat after giving birth
How do you get rid of fat from the stomach and sides after giving birth?First of the first, young mothers must monitor health and mood - the right nutrition, strong sleep, and the power of the Spirit - this is the first assistant in early weight loss after childbirth.But young mothers will not eliminate the round side and abdomen, here you need effective exercise for girls after giving birth for weight loss and tonic muscles.
It is believed that you can start exercising with the approval of a doctor about a month after a natural birth, if the mother lives a lifestyle that is quite active before giving birth.It is possible to start cleaning the stomach and side with fewer women who move in labor after one and a half months after giving birth.After suffering a fault, you have to wait until the first exercise for weight loss for about 2.5 months after surgery.
"Empty" in the first stage must be done lying on a solid surface, preferred in the morning, on an empty stomach, even to the first water glass.To make the right "emptiness", you need to bend your knees and spread your arms to the side.Then you need to take a deep breath -in and exhale all the air that accumulates in the abdominal cavity, pressing all the abdominal muscles precisely during respiratory arrest.In deep breathing, the chest must be opened, and the stomach, as if, pulled underneath.Don't be in a hurry, pay attention to every abdominal muscle when you exhale.Repeat the exercise 10-15 times.The deeper and longer movements, the faster young mothers will be able to lose weight.
From a series of weight loss exercises that are more active after giving birth, the same movement must be distinguished that all women are suitable to reduce the volume of fat in the stomach and side:
- turn on the floor;
- Hip lifts lying down;
- Lifting legs straight lying behind;
- Lift the legs straight lying on the side;
- All types of boards;
- Squat on the wall.
Don't forget about breathing techniques, when in breathing you need to filter the muscles of the abdominal, hips, back, and the first result of weight loss will certainly make themselves feel.