To get the perfect weight and seductive figure, many women are based solely on cosmetic procedures and diet.But here it is very important to approach this issue perfectly and constantly perform many exercises for losing weight, especially for problem areas - belly and parties, as they deserve special attention and more thorough study.
Exercise for the weight of the belly and sides
The woman's body is arranged so that all time prepares to perform her basic function - the birth of a child.And this is due to its conception and nutrition.This is the main cause of regular deposition of subcutaneous fat in these zones.
According to the laws of nature, creating a layer of fat on the shoulders and abdominal cavity, the female body protects the urethra, kidneys and other internal organs from possible infections and hypothermia.In addition, the body also tries to provide the future child with the necessary complete nutrition, thereby ensuring normal development in the first months of life.These factors are largely due to why it is difficult to get rid of small fat deposits in these zones, namely in the lower abdomen.
In addition to these factors, there are also many others that must be taken into account:
- Sedentary lifestyle;
- Wrong diet;
- Disruption of metabolism and metabolism of substances;
- Hormonal failure.
Basic Exercise for Losing weight and sides
There are many prescribed incorrect stereotypes associated with the weight of the abdomen and sides.One of the most common is that with the daily pump, a thin waist and relief belly with "cubes" is supplied to them, and for this they perform such an exercise as a "mill".This is a misconception, as a noticeable decrease in volume can only be followed by a certain diet, but physical activity has a favorable effect on the internal organs, improving the general condition of the body, increasing its tone to strengthen muscles and draw their relief.
Complex of effective exercises in the abdomen and sides
In order to achieve the "aspen" of the waist, improve your well -being and maintain good physical form, it is not necessary to run out for many hours with fitness clubs and gyms.All this can be done at home, here is the likely complex of gymnastics:
- Exercise "Planck".Strengthens the abdominal muscles, back, lower back and buttocks, and if you have a slightly complicated, then the legs.Technique - Get I.P.The focus (for posture for damping), this condition is as long as possible (0.5 minutes - 3 minutes).You can complicate the exercise one leg or move the body alternately in one and the other (called the "side bar").
- "Bicycle".Exercise is carried out on the back.Raise your feet and knead to the knee (about right angles).Start slow rotation of your feet, imitate the pedal rotation on the bicycle.When performing these exercises, like everyone, you should pay special attention to proper breathing: Remove - muscle strain, remove - relax.It is necessary to perform at a slow pace.Regular performance of this exercise can be quickly done by press muscles.
- "Shovels".Moreover, imitation.Performed on C on the floor sitting.At the same time, lift your feet to the knees bent and stretch with straight arms, imitate skiing.Recommended amount of repetition 10-15 times.This exercise not only strengthens the abdominal muscles, backs, legs and buttocks, but also allows you to quickly remove the fat layers from the waist.
- "Mill".I.P.- The width of the shoulder of the feet is separated or a little wider, raised your hands.Perform alternate angled legs while trying to put your fingers on your fingers (right leg of the line, right leg of the left hand).Exercise has a favorable effect on the internal organs, strengthens press muscles (abdominal muscles) and helps reduce the fat layer on the waist and lower back.
- "Plow."It is executed on the floor.The legs are slowly raised, the knees are not bent and the lower part of the tin is touching the floor.In this position, for 10-30 seconds, it performs some deep exhalation and breathing, compression and enlargement of the diaphragm.This exercise, with its regular performance, provides an elastic and woven stomach, elegant waist and also helps to get rid of pain and discomfort in the lower back of the spine and area.
- "Alternate climbing next to the legs."It is performed first on one side, then with the support of the elbow on the other.Try to raise your leg as high as possible.It is advisable to perform at a fast pace 10-12 times.The work involves not only the lateral muscles of the abdomen but also the legs (external and inner muscles of the thigh).It is important to pay special attention to breathing when performing these exercises.
- "Scissors".It is carried out on the back, both legs grow, which alternatives to the legs behind each other.The number of repetitions depends on the readiness and well -being.
All exercises are recommended in the complex, which should be on average for 5-10 minutes, with further load growth.
Exercises for Loss of Belly and Side: Tips from Professionals for Simulates for Classes
During the exercise hall, you can achieve the desired results faster, as using special devices and extra weight, they make the exercise much more efficiently.At the same time, you need to know and keep in mind that strength exercises affect fat breakdown and accelerate metabolism for a few days after exercise (usually 2 days).Experienced fitness instructors recommend using three most effective exercises (except above):
- Feet climbing a Swedish wall.Take a cross with both hands and lift your feet smoothly and slowly lower.At the same time, from the level of preparation, the exercise can be done with both knees bent legs and directly.
- "The body's drop is sitting on a chair with its simultaneous deviation.".The standard exercise is performed on a low chair in the sitting position, with the legs of the legs, the hands in his back.When removing the body and tilting it, you should try to knee knee knee (right elbow of the left knee and vice versa).
- Fitness ball exercises.They are very effective in strengthening the press muscles, losing weight and stomach relief.This is achieved because in the process of performing the fitness ball, the need to monitor the balance and the monitor breathing of the usual load.
In conclusion, it remains to add that it is necessary to perform a gymnastics exercise complex at least 3 times a week.The best time for this is 10 to 12 time or from 18 to 20 hours.