Fat layer deposits in the thighs, the most common problem in the lumbar and abdominal cavity are the most common problems of women and men with metabolic disorders and overweight.To start a quarrel with excess adhesive fabric on the stomach and sides, you will first have to eat properly and perform complex fat burn exercises, which helps to "manage" extra pounds.
Immediately it is important to understand that the body simply does not know how to lose weight in a certain part of the body.Usually, excess fat moves from top to bottom: first the face loses weight, then the chest, after which it is superfluous, the stomach, the waist, thigh, buttocks and calves are slowly leaving.That is why, to lose weight, you will need to do exercises for loading the whole body and download the weight, how to make endless inclinations on shoulders - a typical mistake of losing weight for beginners: even if the muscle tone is slightly stomach.Therefore, it is necessary to lose weight and remove the abdominal cavity with difficult exercises for weight loss.
To lose weight, lumbar, sides and abdomen, you had to train three to four times a week.To lose the coach's quick weight, we recommend regularly changing the classes for gradual growth of training complexity.So the body will not get used to the same load, which means that it will not fit the conditions and stop the process of weight loss.
Exercises for sides and belly
The mandatory element of any training is warm, it should start with any complex of exercises for weight loss for both women and women.It is warm that warms the joints and prepares the muscles to get the cargo, from possible injuries to performance.Then you can start exercises to study the sides and abdominal volume.Most often they include the standard set of movements, for which only the carpet and our own weight are needed.You can also buy a large gymnastics ball that will help lose weight by maintaining equilibrium in the press and parties.They are excellent here:
- The deviation,
- Boards on the elbows and palms,
- Tightening the legs,
- Gemini.
A few types of these simple exercises for fat burning will be even more effective.Exercises need to be repeated for losing weight and sides without fanaticism and excessive overload, we train with thinking, we work all muscles.About 12-15 repetitions of one exercise with 2-3 approach are suitable for women to lose weight, and 18-20 times 3 approaches are ideal for losing weight.These numbers vary by the preliminary level of weight loss and other individual indicators.
Effective exercises for women
Effective exercises for weight loss and women's home loss are a set of simple movements that any woman can do without special exercise, devices and cash costs.You can perform this curriculum three times a week, and if desired and more often.The key is to spend enough time on muscle relaxation.
- The deviation of the upper body
On the back we bend our legs on the knees, we put our feet on the floor, we put our hands on top, we extend the elbows on the sides.We move the elbows on the knees, press the press muscles and back.We do not bend our neck and head and do not take our hands.The gaze is directed to the ceiling.Do not forget about deep breathing and constant muscle tension during weight loss exercise.
- Deviation from the whole body
At full height, we put our hands on our heads.Slowly we put the lower and upper parts of the body, and the shoulders and knees are connected to the weight.We go back to the starting state of the floor, repeating the exercise for losing parties and abdominal weight.
- Begins directly on the hands
The straight body on four limbs should be stored for as long as possible.The pelvis cannot be cut or removed too high: head, back, buttocks and caviar should form a straight line.The longer you last for this position, the faster the fat burns.The bar should increase every time for rapid weight loss.
- Heighten
Return to the carpet in a lie, fix your hands under the buttocks, and without hurry to raise the straight legs 90 degrees.The more we repeat, the sooner the first results of weight loss appear.
- To climb the page
We sit side by side so that by pressing the floor and body, the leg is in the same line.We go to the elbow, on the other hand I lay in front of us.Raise your leg at 90 degrees.Exercise for weight loss should be carried out without accelerating, feeling the work of the abdomen, waist, buttocks and not forget to breathe deeply.After 15 elevators, we sit on the other side and repeat the exercise on the second part of the body.
- Shoulder Bridge on the leg at right angles
Effective exercise to fight the fat layer from the state of lying.We put our knees on the right angles, we conveniently put your shoulders and feet on the floor, our hands lying along the body.Raise the hips and back so that from the knee to the chest, the slope of the line under the line.We strain the abdominal muscles and return as much as possible, prepare 10 breathing cycles, gently lower your back and repeat the exercise 3-4 times for rapid loss of weight.
- Scissors
We knees on the knees on the back.We are in no hurry, breathing in a quiet, maximum amount.
- Hands in the footsteps
Effective exercise for burning fats, tightening of the abdominal muscles and studying thin waist.On the back we put on the floor, the elbows bent.His hands are on the floor along the body.We alternately apply the body with one shoulder of the body, expand our right hand on the right leg as deeply as possible, then straighten and extend the left hand to the left leg.Waist, back and arms work.You can't have a neck.We breathe deeply, move carefully and feel how the abdomen and dorsal muscles work during exercise - a confident sign of weight loss.
For a number of exercises for men
Men's exercises for weight loss and abdomen should be chosen for all muscle groups.The more muscle tension, the faster the body's energy is spent and the burning of fat reserves, including the stomach and sides.Men, like women, should not wait for results without proper nutrition and without abandoning bad habits.It is necessary to remove the fat from the side and the comprehensive work of the abdominal cavity - training and energy regimen.
Repeat Exercises for Men for Weight Loss 20-25 times Medium Tip, approaches can be 3-4, depending on physical training.It is best to get involved with a quick result every other day, and this training combines running, bike, walking obstacles, and other types of cardio loads.
What exercises should a person choose to get rid of a round belly and rash?
- Directly deviation, bent elbows
We cut the elbows in a yellowish knee weight;
- Deviation on the inclined surface
In a inclined bench that completely corrects the body during exhalation, we cut the elbows;
- Pushes from the floor to a high -rise
We place your hands widely on the floor, straight legs in a chair or bed.We make chairs on the slope, the body is straight and assembled, it is very important for rapid weight loss;
- Dumbbellings prone to prone to dumbbellings
After the legs are spread, the shoulders are slightly wider than the shoulders, and we put it at the corner.Hands straighten the narrow cut from the thigh to the chest, the elbows flowing to the waist.We are in no hurry and carefully apply the elbows so as not to use the muscles of the hands.In this case, for weight loss, we have a stomach and buttocks, do not forget the breathing technique;
- Lunges with Bench Press Forward
We are evenly positioned in the original position, we hold the dumbbells in the opposite hand at the thigh level, one foot in front of the lunge, the leg rushes to the right angles, pressing the dumbbells directly with the eyes level.We return to its original state, repeat the exercise for weight loss 15-20 times on each leg;
- To the right corners of the legs on the bars
We rest on a horizontal strip, grow the body, climb the lower body at the right angles, work because of the abdominal muscles;
- Planck on the palms by pressing the knee
We make a standard strip directly on the hands and alternately cut each knee weight on the chest.This load is perfect for weight loss;
- Planck dumbbells
Standard straight hand training is complicated by dumbbells in the hands of the palms resting.Without the bends of your backs and legs, we will rest in three dots and alternately start each elbow behind the belt, with a tension in your hands and in the press.Exercise is very effective for losing the weight of the abdomen and sides if you do it slowly and confidently.
Best Exercises for Beginners
How to lose weight in the parties and abdomen in a week?The issue is especially relevant in the summer, when the rest of the sea is inevitable, and the sides and stomachs are inevitable.With fat deposits on the abdomen and sides, it is best to choose a balanced monodote and a special complex of physical exercise that will quickly help lose weight.Immediately make a booking that we can talk about losing weight for a few pounds in a short time, it has been strictly prohibited in this mode for months.
Physical activity should not be limited to presses and buttock pumps, it is best to act as a comprehensive in such a short time.For example, in the morning to run in the evening, and then then it is best to dedicate a small 50 -minute exercise to all muscle groups to destroy the heart and pages of fat burning.The main rule of weight loss: not two hours before and after exercise.
The best exercises for beginners to throw excess sides, waist, abdominal cavity:
- Deviation from a gymnastics ball or carpet
The classic deviation is described above, but the exercises can be changed for rapid weight loss if there is fitch.We put the ball on your back, the legs are bent at right angles, we are on the floor - this is our only support in this exercise.Diluted elbow hands we put on top and cut them, cut equilibrium and feel abdominal muscles;
- Exercise "Table"
We become "table" directly on the arms and legs that are bent at the right angles.We do not grow heads above the body.From the knee to the shoulders, the body should be in the same line.Then the alternative to the rise of each leg above the body;
- The full length of the leap
We put it directly into the bar, first we took one leg under us, then on the other, straight on our feet, straightened, jumped with my hands, leaned back, put one leg in the bar.We repeat this effective exercise for weight and losing parties 10 times each leg;
- Presss of chairs
Stand smoothly, raise your hands at the level of the temples, the elbows are compressed.We will move forward and press the bumps that are above the top.We stand in the original position, our hands rushed to the elbow, and we were moving on to another leg, raising the dumplings.For weight loss and abdominal muscles, we try to exercise without hurry;
- The side bar is raised by a free hand
We sat on the side, pressing the upper leg, we sit next to the bar, emphasize the straight elbow and one leg.We properly raise your free hands, strain the bar's abdominal muscles and remove the waist so that it is not bent.We breathe evenly and spend 20 seconds, then change the side and stand on the other side of the torso, for losing weight of the sides;
- Planck's feet on pages
We will be in a regular bar, on the elbow, right angles.We alternately grow each leg, seize it from us, and become a bar again.All the most important muscles work to enhance the abdomen and hips.
How to remove fat after childbirth
How to remove fat from the abdomen and after childbirth?First of all, young mothers need to control their health and mood - proper nutrition, strong sleep and the energy of the soul - these are the first assistants in early childbirth.But young mothers do not eliminate the rounded sides and stomach, here you need effective exercises for girls for weight loss and tonic muscle after childbirth.
It is believed that you can start playing sports, with the approval of the doctor about a month after a natural birth, if the mother had a very active lifestyle before childbirth.It will be possible to clean the stomach and shoulders from labor by less mobile women, months after childbirth and half after childbirth.Caesarean section is affected, you have to wait for the first weight loss exercises for about 2.5 months after surgery.
In the first stage, the "vacuum" should be made on a solid surface, preferably in the morning, on an empty stomach, even with the first glass of water.In order to make a "vacuum" correctly, you need to arrange your elbows and arms on the pages.Then you need to inhale deeply and remove the whole air accumulated in the abdominal cavity, straining the abdominal muscles during the breathing exactly.The chest should be opened for deep exhalation, and the stomach, as it was, was pulled under it.Do not hurry, pay attention to the abdominal muscles when you inhale.Repeat the exercise 10-15 times.The deeper and longer movements, the earlier the young mother can lose weight.
From a more active set of weight loss exercises after childbirth, the same movements should be distinguished that all women are suitable to reduce the amount of fat on the stomach and sides:
- Deviation on the floor;
- The elevators of the hips were burned;
- Back straight legs;
- Climbing straight legs on pages;
- All kinds of boards;
- Against the wall.
Do not forget about breathing techniques, when you have to exacerbate the abdominal muscles, thighs, backs and the first results of weight loss, of course you will feel.