Did you stop entering their favorite things that were at the time recently?There were ugly barrels, that is why confidence in his perfection disappeared?Each second is faced with this at different stages of life.Today, more than 60% of men and women around the world are not satisfied with what they see daily in the mirror and intensely seek options to deal with the problem of excess weight.
Do you want a flat stomach and a beautiful size?Exercises to lose weight of the abdomen and teams are an excellent solution for those who dream of turning the harmony.In combination with a balanced diet, you will get fantastic results much faster and more efficiently, which will remain with you for many years.
Why the weight increases
Minor fat volumes are a standard for anyone.It offers protection of bones and organs against hypothermia, any effect from the outside.Excess deposits are already an opportunity for anxiety.You can get rid of them with training and, for example, a captivated diet.But before writing an exercise program and determining with a food technique, you should know why the "climbed" weight:
- Reduced metabolism.The more a person is aging, the more it has metabolism.It becomes much more difficult for the body to digest incoming foods, which gradually leads to an excessive weight.You may have noticed several times that your loved ones, your friends eat a lot of fat, sweet, while the silhouette remains as thin, and you start to enter, as on the yeast, from any bread.This is precisely due to metabolism, which is normal in the first case, and reduces it - in the second.
- Genetic predisposition.Scientists have proven that the presence of fat deposits in the body is directly linked to human genetics.If parents on the older line suffered from an increase in body weight, you will have a predisposition to excess fat.
- A sedentary lifestyle.If you move little, you do not commit, even the smallest physical effort, then you will inevitably win at least a few kilograms that it will be very difficult to cope with this calendar.
- Overeat.Any overeating is the main cause of excess weight.In particular, if it is combined with a sedentary lifestyle, fat will accumulate several times faster.
- Incorrect posture.Having constantly leaning, fat will gradually accumulate in the abdomen.To avoid this, you should constantly keep your back straight.
- Hormonal and failure changes.When a woman or a man reaches adulthood, serious hormonal changes occur, various dysfunctions are not rare either, inevitably resulting in body weight.
Why is it important to do exercises for a fine waist and a flat stomach
It is important to remove the stomach and the sides with the most effective exercises not only for a good appearance.This is also useful for the health of the entire body.There are medical indications in which physical activity is vital:
- The threat of increasing cholesterol.With an increase in body weight, the percentage of blood cholesterol also increases.Its excessive content leads to poor health, the occurrence and the development of many serious illnesses.
- The risk of stroke and heart attack.This applies to people who have reached the age of 40 with a body weight index more than 30. In this situation, the work of the blood vessels worsens, the load on the heart increases several times.All this in the complex gives additional risks, the probability of cerebral vascular accidents, heart attacks.
- Slow down traffic.The accumulated fats create an improved load on the internal organs.Consequently, nutrients become much worse, blood circulation slows down, which guarantees deterioration of well-being, increases the risks of cancer.
- Reducing immunity.Excess body weight leads to a deceleration of metabolism, a violation of the hormonal background.The body weakens and becomes much more sensitive to various colds, viral diseases.
Effective exercises for weight loss and sides
The muscles of the abdomen and sides form a particular "corset".The work of other muscles that are on the back, the buttocks and the interior of the hips depend on their condition.Only a set of exercises composed with competence will always keep the body in perfect condition.The results depend on the initial quantity of fat and human mood deposits to reduce weight.
Before choosing an appropriate physical activity, it should be remembered that any motor activity in combination with a diet gives a complete effect and does not only affect the selected areas:
- Home training must be done regularly.
- Absolutely all parts of the body are involved.
- For greater efficiency, a diet compiled with competence is carried out.
We offer you the following exercises that will help home to make your size and your elastic stomach without a single fat.
Twist
It is one of the most popular movements today.It is not considered the most effective, but the bark is remarkably elaborate.If you combine it with competence with food nutrition, you will quickly notice the excellent result.
- We go to a gentle gymnastics carpet.We fold our legs in our knees.It is imperative that even in a leaning state, they stand evenly on the surface of the ground, with all the foot.
- We put our hands behind the head.
- We inspire deeply and start to lift the upper body.Each elevation is necessarily accompanied by expiration.
- When we lower the body of the body, we inhale slowly.Once the back is completely on the ground, we repeat the exercise again.
- We take 2-3 approaches to 10 repetitions.
Reverse torsion
- We go with our backs on the gymnastics carpet.
- We have their legs so that they are perpendicular to the ground, while the feet are located completely on the surface.
- We put our hands along the body with your palms.
- On the expiration, lift the lower body, bring the legs as much as possible on the chest, touching slightly and fixed for a few seconds.
- On inspiration, we fall into the starting position.
- We make three approaches to ten rehearsals.
Oblique torsion
This exercise looks like a classic torsion, but with some adjustments.The implementation technique provides turns to the shoulder.
- We extend our backs on the gymnastics carpet and take the starting position, leading our hands on the neck.
- We fold the legs so as not to touch the surface.
- We raise the upper body, while turning the shoulder on the side.When the right shoulder turn is done, the left side remains in a constant and lying position.
- We repeat the movement for the left shoulder, similar to the right side.
- Repeat 12 times.
Twist
- We lie down and pull our legs up (you can cross them).
- We perform the turning body of the body, just as classic.
- We breathe during the drop, expire when you get up.
- We take three approaches from 10 to 15 repetitions.
Planck with towers
She works remarkably on her back, her hips and her press.
- We are in the starting position - the knees / elbows are located on the surface in the condition of the bar.
- We ensure that the cervical region and the spine are placed uniformly.We look right in front of us.
- We lift the knees from the ground and set foot on the socks.
- Thus, we hold without movement of 30 seconds.It is important that breathing is not difficult.
- We repeat the exercise for each side at the same time.If the physical form allows, you can hold on in 1 minute.
Planck with a tour
- We go to the surface on the side.
- We transfer the body weight to the elbow / right hand and the corresponding leg.It is important that the hand in a folded state forms a right angle.
- Put the left leg to the right.We hold the lower limbs evenly.Lift the hips from the ground.
- We hold this way for 30 seconds in this way.
Paws
If the sooner you have never done exercises on the abdomen, you should certainly perform effective attack data.
- We take a little step with the right foot and the folds.After the adoption of this position, muscle tension in the femoral part is felt.
- We raise our hands right in front of us in parallel with the ground.
- We take a significant step forward with the left foot and we sit slightly.The good in this case remains behind, but with the increase in the sock.
- The back when making a movement should constantly be even.
- We repeat the attacks.
- We make 15 rehearsals on each leg.
Tilting on the sides
- We get up straight.We raise our hands above your head and we fold together.
- We make inclinations to the right.Ideally, so that the torso folds as much as possible - stretching on the left should be felt.We are fixed in an inclined position for 15 seconds.
- Falling back to the starting position.
- We make repeated inclinations in the other direction with the same delay for 15 seconds.
- As soon as you got used to "delays", you can increase their time, for example, by 30 seconds.
"Empty"
This exercise is ideal for developing the abdominal press.It is based on breathing.
- We hold on all fours, holding in this position with the help of knees and elbows.
- We take a deep inspiration.Right now, the press should be as relaxed as possible.
- Exhale and draw simultaneously in our stomach, tending the press.
- We hold motion for 30 seconds.
- We repeat in 2-3 approaches to 15 repetitions.
Increase in hips that lie
- We lie down, stretching your hands along the body, palms on the ground.
- We fold the legs at the knees, placing on the sides, while not forgetting that the feet must be held exactly on the surface.
- Slowly, slowly, lift the hips with the lower back.The rest of the body must remain an irremovable on the carpet.
- We fold our backs a little and trigger the gluteal muscles.We hold in this position for a few seconds, fixed.
- We come back to the initial position.
- We repeat 10 to 15 times in several approaches.
How to choose physical exercises to lose weight and sides
Before starting to remove the sides and the stomach, it is necessary to write a program.It is unlikely that the thoughtless performance of the exercises gives the desired effect.The training set is selected for each person individually, taking into account the characteristics of the body, the initial physical shape and the parameters of the body.An experienced coach is expected to face this problem.
To obtain a consultation, it is not necessary to visit the sports halls, the fitness centers.Training with a specialist is sufficient for him to choose the right exercises and develop a plan.It also shows the technique of carrying out certain movements.
If there is no way to contact the coach, you can simply do general exercises, for example, to be loaded in the morning.However, remember that there is not as much efficiency.It is therefore preferable to try to personally create a training plan, but with the compulsory accounting of the following factors:
- Medical indications / contraindications.For example, people with osteochondrosis are better abandoned by exercises with net movements.Patients with heart problems and blood vessels should abandon weightlifting, race.
- Goals.The larger the goal, the more complicated and effective the set of exercises should be.If you just need to withdraw a few kilograms, simple exercises will be sufficient in combination with a low carb content diet.For a greater effect and the acquisition of sports forms, it is important to do cardio training and perform exercises for the press.
- Terms.If you are constantly going to the gymnasium, then the possibility of doing exercises using various simulators.Otherwise, it is necessary to select a training that can be easily done at home with improvised means.
The withdrawal of size and stomach is not as difficult as it may seem at first glance.The main thing is to connect properly and make a program that will help quickly achieve the desired objective.And we will help you with that.