We pay your attention an article that examines the exercises for the weight loss of the abdomen and the teams.You will learn how physical exercises contribute to the weight loss process and what are they better than diet or famine.Read how to take the choice of exercises and personal features to take into account.And also familiarize yourself with basic and effective exercises that can easily work at home for yourself.
How 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 active energy combustion, which is formed from fat deposits.And this leads to the mobilization of fat and a decrease in its quantity in the body.
- When a person is seated on a low calorie diet, the body, in order to maintain energy reserves, includes a protective physiological reaction which blocks weight loss, especially if the diet is too exhausting and a person is witnessing it for a long time.With physical activity, this does not happen and the weight is lost much faster and more efficiently.
- Physical activity stimulates the sympathetic parts of the nervous system and increases the rate of metabolism.In this case, the amount of energy consumed by the body is consumed, which causes weight loss.
- It should also be noted thatRegular charges improve the physical and psycho-emotional mood, make an active and vigorous person, and life is much more interesting and more brilliant.
How to choose the best exercises for yourself
To choose the exercises adapted to themselves, the experts recommend taking into account the following features:
- If you want a fine size, you must refuse inclinations with an additional load.This exercise contributes to the intensive growth of the oblique and lateral muscles of the press, so that the size will increase in size over time.Such exercises are more suitable for guys who want to increase their body proportions than to girls.
- Council courses are considered effectiveIn the fight against excessive fat in the abdomen, but there is a danger that you should not forget: the constant classes with a hoop cause an omission of the pelvic organs.
- If you decide to make turns on the sides with additional weighting, you cannot make sudden movements in the exercise process.
- Circles with an excess of kilograms on the stomach and the sides will help cardio load.Such exercises improve metabolism, which contributes to the intensive combustion of fat deposits.It is also worth giving preference to interval charges.
- 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 the size thin and beautiful.
Twist
The most famous can rightly be called Twist on the press.
- To execute it, you must lie on a flat surface or a carpet and fold your legs in your knees (the feet must be located on the ground).
- Bring your hands behind your head, breathe deeply, tear the body from the ground and pull it on your feet.
- Then exhale and return to its original position.
- It is recommended to make 10 repetitions of 2-3 approaches.
Reverse torsion
- To do this, lie on your back, fold your knees and put your feet on the ground.
- The hands place along the body.
- Now it is necessary to raise the legs in such a way that the hips end up being perpendicular to the ground, and the knees move towards the chest.
- When you tear off the legs from the ground, you should exhale and when the legs are placed on the ground, inspire.
- It is recommended to do 10 rehearsal approaches 3.
Oblique torsion
- It is necessary to lie on a uniform surface, put your hands behind your head and fold your legs in your knees so that the feet do not touch the ground.
- Now you have to increase the case, extend to the left knee with the right elbow.The left side of the body must stay on the ground.
- 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 ground.
- In an approach, you must make at least 15 repetitions.
Planck
At first glance, this is a simple exercise intended for the work of the press muscles, hips and lower back.
- Take the position on the ground so that elbows, knees and fingers rest on the ground.
- The neck and spine must be built in a single line, and the gaze is directed forward.
- Then it is necessary to tear the knees from the ground and to be in this position for 30 minutes.It is important that the breath is ordinary.
- After that, you can access the position of the sidebar and perform the exercise on each side of 30 seconds.
- Take the position so that the feet and palms rest on the ground.
- Move the central gravity to the right side of the body.The right hand must be folded at right angles.
- Put your left leg to the right, holding your straight legs, lift your hips.
- In this position, you must have 30 seconds.In the future, you can make the plan for 1 to 2 minutes.
- Repeat the exercise on the other side.
Bounges with body turns
This exercise is perfect for beginners.
- Take a step forward with your left foot and fold it with the knee.This will stretch the muscles of the right thigh.
- Extend your hands in front of you so that they have installed themselves parallel to the ground.
- After hot, take a step forward again with your left foot and sit on an imaginary chair.The right leg must remain behind and the toe touches the earth.In doing so, you can first leave your back straight, then make turns with the body.
- Make such an attack with another foot.
- You can repeat the movements 15 times.
Slopes in different directions
- To perform the exercise, you must become straight and assemble your legs.
- Raise your hands and fold them above your head.
- Tilt the body to the left as much as possible and maintain this position for 15 seconds.You should feel stretching on the right side of the body.
- Back to the initial position.
- Repeat the exercises, tilting the body to the right.
- In the future, you can increase the time and maintain the position of 30, 45 and 60 seconds.
During training, you can do another interesting exercise that perfectly strengthens the abdominal muscles.
- To execute, you need to become on all fours.
- Relax the press and breathe deeply.
- Exhale and exhale, tender and pull the stomach closely.
- In this position, you need to hold the stomach for at least 15 seconds.
Tips for better efficiency
For training to be effective, it is necessary to comply with the following recommendations:
- It is necessary to gradually increase the intensity of physical effort.In the presence of regular classes, the body does not only adapt to the load, but also becomes more resilient.Therefore, it is recommended to include racing, bicycle or food charges at least once a week.This will help even more effectively burn excess calories 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 in advance and start exercises in time.After all, for that, it is necessary to decide clothes, shoes and fill up with water.Many use music appropriate for training, which is also preferable to prepare in advance.
- Apply the role in weight loss to nutritionTherefore, it must also be adjusted.For example, experts recommend introducing more vegetables into their diet, including a Croak, which allows the body to recover more quickly after exhausting training and bitter chocolate.It is also important to drink enough clean water (at least 2 liters per day).
- Do not neglect foam.Before the main training, it is necessary to warm the muscles.This will minimize the possible fabrics and injuries of the tissues.And after lessons, it is recommended to make muscle stretch marks.
- Do not be distracted by conversations during this period.It is important to concentrate in class, to do them properly and with maximum yield.This is particularly true if you are engaged in a group of similar people.
- It is important not only to adjust the diet, but also to secure normal holidays and sleep, during which the body can relax and recover.
- If it is difficult for you to choose exercises yourself, it is best to ask for the help of a coachWhich can offer an appropriate and effective complex, taking into account your features and wishes.And the most important thing is consistency.It is best to devote 20 minutes a day to exercises to do nothing.It is the most difficult, especially at the start of the path, when a person faces unpleasant sensations after lessons and fatigue.
How fast and what amount you can lose weight
It is very difficult to talk about specific numbers, because the result depends on the choice of physical exercises, the frequency and the intensity of training, as well as the lifestyle that you will run 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 perceptible in a week: the well, the state of the body of the body and the body as a whole will improve.In this way, you can lose up to 4 kg per month, which means that size and sides will become less.
Be careful!The essential is desire and consistency.And to make the result even more efficient, you can walk and focus on the cardio load.