We bring an article to your attention that examines exercise for weight loss of the stomach and sides.You will learn how physical exercises contribute to the weight loss process and they are better than diet or starvation.Read how to take the option of exercise and what personal features to keep in mind.And get acquainted with some basic and effective exercises that can easily perform at your home.
How exercise contributes to weight loss
Exercise plays an important role in the fight against extra weight and obesity for the following reasons:
- Physical activity contributes to the active burning of energy, which is made up of fat deposits.And this reduces fat and decreases its volume in the body.
- When a person sits on a low -chilli dietTo maintain the body, energy reserves, a protective physical reaction involves that blocks weight loss, especially if the diet is very tired and a person sits on it for a long time.With physical activity, this does not happen, and the weight is lost very fast and more efficiently.
- Physical activity stimulates 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, and it reduces weight.
- It is also worth notingRegular load improves physical and mental mood, Make a person active and strong, and life is very interesting and bright.
How to choose the best practice for yourself
To choose suitable exercises for yourself, experts recommend keeping the following features in mind:
- If you want a thin waist, you should refuse to tilt with an additional load,This practice contributes to the oblique and intense growth of the side of the press, so the waist will increase in size over time.Such exercises are suitable for those who want to increase their body ratio compared to girls.
- Council classes are considered effectiveIn conflict with excessive fat in the stomach, but there is a danger that you should not forget about it: continuous squares with a circle provoked a omission of the pelvic organs.
- If you decide to perform on the sides with additional waiting, you cannot suddenly agitate in the exercise process.
- More kilograms of circle cardio load will help in the stomach and arms,Such exercises increase metabolism, and this contributes to the intensive burning of fat deposits.This interval is also worth giving preference to the load.
- It is also recommended to combine physical exercises with additional loads.
- In this process, it is necessary to control the load on the oblique muscle of the press, it should not be excessive.
Best exercise
There are different sets of exercise that allow you to make the waist thin and beautiful.
Dread
The most famous can be correctly called twisting on the press.
- To do this, you need to lie on a flat surface or turn the rug and your feet into your knees (the feet must be located on the floor).
- Bring your hands behind your head, take a deep breath, tear the body with the floor and pull it on your feet.
- Then exhale and drown back in your original position.
- It is recommended to recommend 10 recurrences of 2-3 approaches.
Reverse twisting
- To do this, lay on your back, bend your knees, and put the feet on the floor.
- Hands place with body.
- Now it is necessary to lift the legs in such a way that the hips eventually sit vertically on the floor, and the knee moves towards the chest.
- When you tear the feet from the floor, you need to exhale, and when the feet are placed on the floor, breathe.
- It is recommended to approach 10 recurrence 3.
Slanting twisting
- It is necessary to lie on an uniform surface, put your hands behind your head, and turn your feet in your knees so that the feet do not touch the floor.
- Now you need to raise the case, spread to the left knee with the right elbow.One should stay on the floor on the left side of the body.
- Repeat the movement in contrast: Reach the right knee with the left elbow so that the body remains on the floor on the right side.
- In an approach, you need to repetitive at least 15.
Plank
It is, at first glance, is a simple practice for the purpose of the work of the press, hips and lower back muscles.
- Take the position on the floor so that the elbow, knee and fingers relax on the floor.
- The neck and spine should be made in a row, and the gaze is further directed.
- Then it is necessary to tear the knees from the floor and stay in this position for 30 minutes.It is important that the breath is simple.
- After that, you can go into the position of the side bar and exercise each side of 30 seconds.
- Take the situation again so that the feet and palms relax on the floor.
- Take the severity of the center to the right of the body.The right hand should be folded at right angles.
- Keep your left leg to the right, hold your feet directly, lift your hips.
- In this situation you need to be 30 seconds.In the future, you can complete the plan for 1-2 minutes.
- Repeat exercise for the other side.
Lungs with core turns
This practice is perfect for beginners.
- Take one step forward with your left leg and bend it in the knee.This will make the right thigh muscle stretch.
- Expand your hands in front of your hands so that they settled in parallel to the floor.
- After warm -up, take one step forward with your left leg again and sit on a fictional chair.The right leg should remain behind, and the toe touches the earth.By doing this, first you can leave the back straight, and then bend with the body.
- Attack this kind with the second leg.
- You can repeat the movements 15 times.
Slop in different directions
- To exercise, you need to be straight and keep your feet together.
- Raise your hands up and bend them over your head.
- Tilt the body to the left as much as possible and hold this condition for 15 seconds.You should feel stretched on the right side of the body.
- Return to the initial position.
- Repeat exercise, tilt the body to the right.
- In the future, you can increase the time and have a position of 30, 45 and 60 seconds.
During training, you can do another interesting exercise that fully strengthens the abdominal muscles.
- To execute, you need to be on all fours.
- Relax the press and take a deep breath.
- Breathing and, exhaling, stress and tightly pull the stomach.
- In this situation, you need to hold the abdomen for at least 15 seconds.
Tips for better efficiency
To be effective of training, it is necessary to follow the following recommendations:
- Gradually it is necessary to increase the intensity of physical exertion,In the presence of regular classes, the body is not only favorable for load, but also becomes more flexible.Therefore, it is recommended to include running, cycling or power load at least once a week.This will even more effectively help in burning additional calories and improving metabolism.
- Give preference to classes in fresh air,This not only contributes to weight loss, but also contributes to curing the body as a whole.
- It is important to plan classes.This will allow you to prepare in advance and start practice on time.After all, it is necessary to decide to stock up clothes, shoes and water.Many use the music suitable for training, which is also better to prepare in advance.
- It is nutrition to apply the role in losing weightTherefore, it also needs to be adjusted.For example, experts recommend introducing more vegetables in their diet, including a croc, which allows the body to be exhausted training, and after bitter chocolate.Drinking enough clean water (at least 2 liters per day) is also important.
- Do not ignore dirt.Before the main training, it is necessary to heat the muscles.This will reduce the crapecher and potential injury of tissues.And after orbit, it is recommended to make muscle stretch marks.
- Do not distract from interaction during this period,It is important to focus on the classroom, make them correctly and with maximum return.This is especially true if you are engaged in a group of people like -minded people.
- This is not only important to adjust the diet, but also to secure a normal holiday and sleep, during which the body will be able to relax and recover.
- If it is difficult for you to choose yourself exercise, it is better to get help from the coachKeeping in mind your characteristics and desires, who can offer a suitable and effective complex.And the most important thing is the constant.It is better to dedicate 20 minutes a day to exercise instead of doing nothing.This is the most difficult, especially at the beginning of the path, when a person has to face unpleasant sensations after classrooms and fatigue.
How fast and you can lose weight
It is very difficult to talk about specific numbers, as the results also depend on the lifestyle that you will lead during this period.TooPersonal characteristics of the body cannot be excluded,
Absolutely one thing: If the training is stable and intense, the change will be noticeable in a week: well, the body's muscles state and body will improve as the body.In this way, you can lose up to 4 kg per month, which means that the waist and side will decrease.
pay attention!The main thing is desire and continuity.And to make the result even more effective, you can walk on the cardio load and focus.