We bring to your attention an article that examines the exercises for weight loss of the abdomen and sides.You will learn how physical exercises contribute to the weight loss process and what are better than diet or hunger.Read how to take the choice of exercises and what personal characteristics to consider.And also to know some basic and effective exercises that can easily perform at home alone.
How the exercises contribute to weight loss
Exercise plays an important role in the fight against excess weight and obesity for the following reasons:
- Physical activity contributes to the active combustion of energy, which is formed by fat deposits.And this leads to the mobilization of fat and the decrease in its quantity in the body.
- When a person is with a low calories diet, the body, in order to maintain energy reserves, includes a protective physiological reaction that blocks weight loss, especially if the diet is too comprehensive and a person sits for a long time.With physical activity, this does not happen and the weight is lost much faster and efficient.
- Physical activity stimulates the nice parts of the nervous system and increases the metabolism rate.In this case, the amount of energy consumed by the body is consumed and this leads to weight loss.
- It is also worth noting thatRegular loads improve physical and psycho -emotional mood, Make an active and vigorous person and life is much more interesting and brighter.
How to choose the best exercises for yourself
To choose the exercises suitable for themselves, experts recommend taking into account the following characteristics:
- If you want a subtle life, you should refuse inclinations with additional load.This exercise contributes to the intensive growth of the oblique and lateral muscles of the press, therefore life will increase in size over time.These exercises are quite suitable for boys who want to increase the proportions of the body than for girls.
- Council lessons are considered effectiveIn the fight with excessive fat in the abdomen, but there is the danger that you should not forget: the constant classes with a circle cause an omission of the pelvic organs.
- If you decide to turn to the sides with an additional weighting, it is not possible to make sudden movements in the process of execution of the year.
- The rims with excess kilograms on the stomach and sides will help the cardio.These exercises improve metabolism and this contributes to the intensive combustion of fat deposits.It is also worth giving preference to loads at intervals.
- It is also recommended to combine physical exercises with additional loads.
- In the process, it is necessary to control the load on the oblique muscles of the press, it should not be excessive.
The best exercises
There are various sets of exercises that allow you to make life thin and beautiful.
Twist
The most famous can be rightly called a hard time in the press.
- To perform it, you have to lie down on a flat surface or a carpet and bend your legs on your knees (the feet should be positioned on the floor).
- Bring your hands behind the head, take a deep breath, tear the body from the floor and pull it up.
- Then exhale and sink into its original position.
- It is recommended to perform 10 repetitions of 2-3 approaches.
Reversal
- To do this, lie on the back, fold your knees and put your feet on the floor.
- The hands are positioned along the body.
- Now it is necessary to raise the legs in such a way that the sides in the end find themselves perpendicular to the floor and the knees move towards the chest.
- When you tear your legs from the floor, you have to exhale and when the legs are positioned on the floor, inspire.
- It is recommended to perform 10 approaches of repetitions 3.
Oblique twisting
- It is necessary to lie on a uniform surface, put your hands behind the head and bend the legs on your knees so that the feet does not touch the floor.
- Now you have to raise the case, extend the left knee with the right elbow.The left side of the body should remain on the floor.
- Repeat the movement on the contrary: reach the right knee with the left elbow so that the right side of the body remains on the floor.
- In an approach, you need to do at least 15 repetitions.
Planck
This, at first glance, is a simple exercise aimed at the work of the press muscles, the hips and the lower back.
- Take the location on the floor so that the elbows, knees and fingers rest on the floor.
- The neck and spine should be built in a line and the gaze is directed forward.
- So you need to snatch your knees from the floor and be in this position for 30 minutes.It is important that the breath is ordinary.
- Next, you can go to the position of the sidebar and perform the exercise on each side of 30 seconds.
- Take the position again so that the feet and palms rest on the floor.
- Move the central gravity to the right side of the body.The right hand should be bent on straight angles.
- Put your left leg to the right, keeping your legs straight, raise your hips.
- In this position you must be 30 seconds.In the future, you can fulfill the floor for 1-2 minutes.
- Repeat the exercise for the other side.
STOP WITH THE CURVES OF THE BODY
This exercise is perfect for beginners.
- Take a step forward with your left foot and fold on your knees.This will make the stretch of the right thigh muscles.
- Extend your hands in front of you so that they settle in parallel to the floor.
- After the heat -Up, take a step forward again with your left foot and sit on an imaginary chair.The right leg should remain behind and the tip touches the earth.In this way, first you can leave your back straight and then make turns with the body.
- Make such an attack with another foot.
- You can repeat the movements 15 times.
I slopes in different directions
- To perform the exercise, you have to become straight and put your legs together.
- Raise your hands and fold over her head.
- Take the body on the left as much as possible and keep this position for 15 seconds.You have to feel stretching on the right side of the body.
- Return to the initial position.
- Repeat the exercises, tilting the body on the right.
- In the future, you can increase the time and keep the position by 30, 45 and 60 seconds.
During training, you can do another interesting exercise that perfectly strengthens the abdominal muscles.
- To perform you have to become four legs.
- Relax the print and make a deep breath.
- Exhale and exhale, Sforza and closely draw the stomach.
- In this position, you need to keep your stomach for at least 15 seconds.
Tips for better efficiency
In order for training to be effective, it is necessary to join the following recommendations:
- It is necessary to gradually increase the intensity of physical effort.In the presence of regular classes, the body not only adapts to the load, but becomes even more resilient.Therefore, it is recommended to include running, cycling or power loads at least once a week.This will help to burn excess calories even more effectively and improve metabolism.
- Give preference to lessons in fresh air.This contributes not only to weight loss, but also to the healing of the body as a whole.
- It is important to plan lessons.This will allow you to prepare you in advance and start the exercises in time.After all, for this it is necessary to decide clothes, shoes and stock up on water.Many use appropriate music for training, which is even better to prepare in advance.
- Respect the role in weight loss has powerTherefore, it must also be regulated.For example, experts recommend introducing more vegetables in their diet, including a Croak, which allows the body to recover faster after having run out of training and bitter chocolate.It is also important to drink enough clean water (at least 2 liters per day).
- Do not neglect the scum.Before the main training, the muscles must be heated.This will minimize the crack and the possible injury of the fabrics.And after the lesson, it is recommended to create muscle stretch marks.
- Do not be distracted by the conversations during this period.It is important to focus in class, make them correctly and with the maximum return.This is especially true if you are busy in a group of similar people.
- It is important not only to adjust the diet, but also to guarantee a normal holiday and sleep, during which the body will be able to relax and recover.
- If it is difficult for you to choose exercises alone, it is better to seek help from a coachThose who can offer a suitable and effective complex, taking into account your characteristics and desires.And the most important thing is constancy.It is better to dedicate 20 minutes a day to the exercises than do nothing.This is the most difficult, especially at the beginning of the path, when a person is faced with unpleasant sensations after lessons and fatigue.
How quickly and how much you can lose weight
It is very difficult to talk about specific numbers, because the result depends on the choice of physical exercises, frequency and intensity of training, as well as on the lifestyle that you will lead during this period.AlsoThe individual characteristics of the body cannot be excluded.
Exactly one thing: if the training is constant and intense, the changes will be evident in a week: the well -being, the state of the muscles of the body and body as a whole will improve.In this way, you can lose up to 4 kg per month, which means that life and sides will become less.
Be careful!The main thing is desire and constancy.And to make the result even more effective, you can walk and focus on Cardio Cardio.