Stopped joining his favorite things which were recently at that time?There were ugly barrels, this is why confidence in its perfection disappeared?Every second is faced in different stages of life.Today, more than 60% of men and women worldwide are dissatisfied with whatever they see in daily mirrors, and are looking at the intensity of options to deal with the problem of extra weight.
Want a flat belly and a beautiful waist?Exercise to lose weight of the stomach and sides is an excellent solution for those who dream of returning harmony.In combination with a balanced diet, you will get great results very fast and more efficiently, which will be with you for many years.
Why is weight increasing
The slight fat volume is an ideal for anyone.It provides protection of bones and organs from hypothermia, any effect from outside.Additional deposits are already an opportunity for anxiety.You can get rid of them with training and for example, a fascinated diet.But before you prepare a program of exercise and set with a diet technique, you have to know what causes the weight "climb":
- Decreased metabolism.The larger a person becomes, the slower metabolism.It becomes more difficult for the body to digest the incoming food, which is a set of additional weight gradually.Perhaps you have seen many times that your loved ones, friends eat too much fat, eat sweet, while this figure remains thin, and you start going to the yeast with any bunion on the yeast.This is fine due to metabolism, which is normal in the first case, and in the second - less.
- Genetic tendency.Scientists have proved that the presence of fat deposits in the body is directly related to human genetics.If relatives on the old line are suffering from an increase in body weight, you will have a prediction for extra fat.
- A sedentary lifestyle.If you are moving a little further, you will be very difficult to deal with this program that you will either do at least a few kilograms, either the youngest physical exertion.
- Overting.Any overting is the main cause of additional weight.In particular, if it is combined with a sedentary lifestyle, the fat will often accumulate rapidly.
- Wrong currency.Constant stooping, fat will gradually accumulate in the stomach.To avoid this, you should constantly keep your back straight.
- Hormonal changes and failures.When a woman or male reaches adulthood, severe hormonal changes occur, various malfunctions are also not uncommon, essentially entering body weight.
Why is it important to exercise for a thin waist and a flat stomach
It is important to remove the abdomen and sides with the most effective exercises not only for a beautiful appearance.It is also useful for the health of the entire organism.There are some medical signs in which physical activity is important:
- The risk of increasing cholesterol.With an increase in body weight, the percentage of cholesterol in the blood also increases.Its excessive content leads to poor health, phenomena and development of many serious diseases.
- The risk of stroke and heart attack.This applies to those who have reached the age of 40 to more than 30 years of age at the age of 40.In this situation, the blood vessels work deteriorates, the weight on the heart increases several times.All this gives extra risk in the complex, the possibility of stroke, heart attack.
- Slow the circulation.Storage of fat creates a increased load on the internal organs.As a result, the nutrients become very bad, the blood circulation slows down, which ensures a decline in well, increases the risk of cancer.
- Reducing immunity.Additional body weight causes a slowdown of metabolism, hormonal background.The body becomes weak and becomes very susceptible to various winter, viral diseases.
Effective practice for weight loss and sides
The muscles of the abdomen and sides make a strange "corset".Other muscles work depending on their state that are inside, buttocks and hips inside.Only a competent set set of practice will always keep the body in the right position.The results depend on the fat deposits to lose weight and the initial amount of human mood.
Before choosing the appropriate physical activity, it should be remembered that any motor activity in combination with the diet gives a wide impact, and only does not affect the selected areas:
- Home training should be done regularly.
- All parts of the body are absolutely involved.
- For more effectiveness, a competently compiled diet is realized.
We provide you the following exercises that will help your waist and abdomen at home without elastic and the same fat.
Dread
It is one of the most common movements which are very popular today.It is not considered the most effective, but the bark is notedly worked.If you competently combine it with diet nutrition, you will notice excellent results very soon.
- We lie on a soft gymnastics rug.We bend the legs in the knees.It is necessary that even in a Libra position, they stand even on the surface of the floor, with the entire leg.
- We put our hands behind the head.
- We breathe deeply, and start lifting the upper body.Each growth is necessarily accompanied by exhalation.
- While reducing the body of the body, we breathe slowly.The back is completely on the floor, we repeat the exercise again.
- We create 2-3 approaches to 10 recurrence.
Reverse twisting
- We go with your back on the gymnastics rug.
- We have legs so that they are perpendicular to the floor, while the legs are perfectly located on the surface.
- We put our hands with your palms with the body.
- When exhaling, lift the lower body up, bring the legs into the chest as much as possible, touching a little and fixed for a few seconds.
- On inspiration, we come in the initial position.
- We create three attitude of ten recurrence.
Slanting twisting
The practice resembles classic twisting, but with some adjustment.The implementation technique provides for shoulder bend.
- We lie with your back on the gymnastics rug, and take the initial position, causing our hands to the neck.
- We bend the legs so that they do not touch the surface.
- We raise the top of the body, while shore to the shoulder.When the turn of the right shoulder is made, the left remains in a stable, lying position.
- We repeat the movement for the left shoulder, similar to the right.
- Repeat 12 times.
Rotate with raised legs
- We lay down and pull the legs up (you can cross them).
- We demonstrate the body's twisting body, similarly classic.
- We breathe when we breathe, exhale while lifting.
- We have three approaches of 10–15 recurrence.
Planck with turn
She is remarkably working on her back, hips and press.
- We lie down in the initial position - the knee/elbow are located on the surface in the position of the bar.
- We ensure that the cervical region and spine are kept equally.We look right in front of us.
- We lift the knees from the floor, and put the legs on the socks.
- Thus, we hold without a 30 -second movement.It is important that breathing is not difficult.
- We repeat exercise for each side at the same time.If the physical form allows, you can stand in 1 minute.
Planck with a turn
- We go to the surface on the side.
- We transfer body weight to the right elbow/ hand and this leg.It is important that in a Libra state the hand makes a right angle.
- Keep the left leg to the right.We equally hold the lower limbs.Raise the hips from the floor.
- We hold for 30 seconds in this way.
Lags
If you have never practiced on the stomach before, then you must definitely make data effective attacks.
- We take a small step with the right leg and bend it.After adopting this condition, the stress of the muscles is felt in the fertile part.
- We raise our hands in front of us in equality with the floor.
- We take a significant step forward with the left leg, and sit down slightly.In this case the correct one remains behind, but with an increase on the sock.
- The back should also be continuously while agitating.
- We repeat the attacks.
- We recur 15 on each leg.
Sides
- We get up straight.We raise our hands over your head and bend together.
- We make tilt on the right.Ideally, so that the torso bend as much as possible - stretch should be felt on the left.We have been fixed in an interested position for 15 seconds.
- Carving back in the initial position.
- We make repeated inclinations in the other direction with the same delay for 15 seconds.
- As soon as you get used to "delay", you can extend their time, for example, up to 30 seconds.
"Vacuum"
This practice is ideal for excluding the abdominal press.It is based on breathing.
- We are all standing on fours, in this case holding with the help of knees and elbows.
- We take a deep breath.At this time, the press should rest as much as possible.
- Breathing and attracted to our stomach at the same time, stress the press.
- We are sedentary for 30 seconds.
- We repeat in 2-3 approaches of 15 recurrence.
Raises the lying hips
- We lie down, take out our hands with the body, take the palms to the floor.
- We bend the legs on the knees, keep the sides, while it does not forget that the feet should stand exactly on the surface.
- Gradually, slowly, lift the hips from the lower back.The rest of the body should remain immovable on the rug.
- We bend the back slightly and stress the glutal muscles.We live in this position for a few seconds.
- We return to the initial position.
- We repeat 10–15 times in many approaches.
How to choose physical exercise to lose weight and sides
Before starting to remove the sides and abdomen, it is necessary to prepare a program.The thoughtless performance of practice is unlikely to give the desired effect.The training set is chosen individually for each individual, taking into account the characteristics of the body, early physical form and body parameters.An experienced coach should deal with the issue.
To get counseling, it is not necessary to visit sports halls, fitness centers.A training with a specialist is enough so that he can choose the right practice and make a plan.It also shows the technique of doing some movements.
If there is no way to contact the coach, you can simply do normal practice, for example, charging in the morning.However, do not forget that it does not have so much effectiveness.It is best to try to prepare a training plan individually, but with compulsory accounting of the following factors:
- Medical signs/contraindications.For example, people suffering from osteochondrosis are best left by exercise with sharp movements.Patients with problems with heart and blood vessels should leave weightlifting, running.
- Target.The larger the goal, the more complex and effective set of practice should be.If you just need to extract a few kilograms, simple exercise will be sufficient in combination with low -carb diet.For more effects and acquisition of athletic forms, it is important to do cardio training and practice for press.
- conditions.If you constantly go to the gym, the opportunity to exercise using various simulators.Otherwise, it is necessary to select the training that can easily work at home.
Removing the waist and abdomen is not as difficult as it may be at first glance.The main thing is to tune properly and create a program that will help achieve the desired goal quickly.And we will help you.