We pay attention to an article testing the weight loss exercises of the abdomen and the side.You will learn how physical exercises contribute to weight loss and what they are better than diet or hunger.Read how to choose exercises and personal features to consider.And also familiar with some basic and effective exercises that can be easily done at your own home.
How do exercises that contribute to weight loss
Exercise plays an important role in the fight against weight and obesity for the following reasons:
- Physical activity contributes to burning positive energy, formed from fats.And this leads to mobilization of fat and reducing its amount in the body.
- When a person is sitting in a low diet, the body, to maintain energy reserves, including a protective physiological reaction to prevent weight loss, especially if the diet is too tired and a person sits on it for a long time.With physical activity, this does not happen, and the weight is lost faster and much more effectively.
- Physical activity stimulates the sympathetic parts of the nervous system and speeds up metabolism.In this case, energy consumed by the body consumes and this leads to weight loss.
- It is also noticeableThe load often improves the physical and psychological mood, making a person active and strong, and life is much more interesting and brighter.
How to choose the best exercises for yourself
To choose the exercises that suits you, experts recommend taking into account the following features:
- If you want to have a thin waist, you should refuse to tilt with more load.This exercise contributes to the strong growth of the skewer and the side of the press, so the waist will increase the size over time.Such exercises are quite suitable for boys who want to increase their body ratio compared to girls.
- Council classes are considered effectiveIn the struggle with excessive fat in the abdomen, but there is a danger that you should not forget: continuous layers with a ring that causes the shortcomings of pelvic organs.
- If you decide to move to the edges with additional weight, you cannot perform sudden movements during the exercise.
- Rounded circles with excess kilograms in the stomach and the two sides will help download the heart.Such exercises enhance metabolism, and this contributes to a lot of fat burning.It is also worth the priority for downloading time.
- It is also recommended to combine physical exercises with additional loads.
- In this process, the load control is needed on the skewer muscles of the press, it should not be too much.
Best exercises
There are many different sets of exercises that allow you to make the waist thin and beautiful.
Curly
The most famous can be called twisted in the press.
- To do it, you need to lie on a flat surface or carpet and bend your feet on your knees (the feet should be placed on the floor).
- Put your hand behind the head, take a deep breath, tear your body from the floor and pull it on your legs.
- Then exhale and sink back to its original position.
- You should perform 10 repetitions of 2-3 methods.
Reverse
- To do this, lie on your back, bend your knees and set your foot on the floor.
- The hand is placed along the body.
- Now it is necessary to lift the foot in the way that the last hip sits perpendicular to the floor, and the knee moves towards the chest.
- When you tear your feet out of the floor, you need to exhale, and when your feet are placed on the floor, inhaled.
- You should perform 10 repeats 3 approaches.
Spiral
- Need to lie on an even surface, put your hands behind your head and bend your feet at the knee so that the feet do not touch the floor.
- Now you need to raise the case, extending to the left knee with the right elbow.On the left side of the body should stay on the floor.
- Repeat the opposite motion: to the right knee with the left elbow so that the right side of the body is still on the floor.
- In a approach, you need to perform at least 15 repetitions.
Planck
This, at first glance, is a simple exercise aimed at the work of the journalism, hips and lower back.
- Take the position on the floor to the elbows, knees and fingers lying on the floor.
- The neck and spine should be built in a line, and the eyes are facing forward.
- After that, it is necessary to tear the knee from the floor and in this position for 30 minutes.The important thing is that the breath is normal.
- After that, you can go to the position of the side bar and perform the exercise on each side for 30 seconds.
- Take the position again to the feet and palms lying on the floor.
- Move the severity of the center to the right side of the body.Right hand should be bent in the right angle.
- Put your left foot on the right, keep your hips straight, lift your hips.
- In this position, you need to be 30 seconds.In the future, you can implement the plan for 1-2 minutes.
- Repeat the exercise for the other side.
Lungs with army turns
This exercise is perfect for beginners.
- Take a step forward with your left leg and bend it into your knees.This will make the muscles of the right thigh.
- Expand your hand in front of you so that they are stable in parallel with the floor.
- After warmth, once again took a step with his left leg and sat on a fantasy chair.Right leg should stay behind, and toes touch the earth.By doing so, you can first leave your back straight, and then turn with your body.
- Perform such an attack with another foot.
- You can repeat the movements 15 times.
The slope is in different directions
- To do the exercise, you need to become frank and set foot together.
- Raise your hands and fold them on your head.
- Suspected the body to the left as much as possible and hold this position for 15 seconds.You must feel prolonged on the right side of the body.
- Back to the original position.
- Repeat the exercises, tilt the body to the right.
- In the future, you can increase the time and hold the position of 30, 45 and 60 seconds.
During the training process, you can do another interesting exercise to perfect the abdominal muscles.
- To do so you need to become over all four.
- Relax the press and take a deep breath.
- Breathe out and exhale, stress and extend the stomach.
- In this position, you need to keep your stomach for at least 15 seconds.
Tips to get better effect
For effective training, it is necessary to comply with the following recommendations:
- It is necessary to gradually increase the intensity of physical efforts.With the presence of regular classes, the body not only adapts to load, but also becomes more resilient.Therefore, it is important to include running, cycling or electric load at least once a week.This will help burn more excess calories and improve metabolism.
- Priority for classrooms in fresh air.This not only contributes to weight loss, but also to heal the whole body.
- The important thing is the plan.This will allow you to prepare in advance and start timely exercises.In the end, because of this, it is necessary to decide on clothes, shoes and water reserves.Many people use music suitable for training, also better to prepare in advance.
- Implementing the role in losing weight with nutritionTherefore, it also needs to be adjusted.For example, experts recommend putting more vegetables to their diet, including Croak, which allows the body to recover faster after exhaustion and bitter chocolate.It is also important to drink enough clean water (at least 2 liters a day).
- Do not neglect the scum.Before the main training, muscles need to heat up.This will minimize crepature and may be damaged by tissues.And after school, should make stretch marks.
- Do not be distracted by conversations in this period.It is important to focus in the classroom, making them accurate and with the maximum return.This is especially true if you join a group of similar people.
- It is important not only to adjust the diet, but also to ensure a normal vacation and sleep, in which the body will be able to relax and recover.
- If you are hard to choose your own exercises, it is better to seek help from a coachWho can provide an appropriate and effective complexity, taking into account your features and desires.And the most important thing is constant.It is better to spend 20 minutes a day for exercises rather than not doing anything.This is the most difficult, especially at the beginning of the road, when a person faces uncomfortable feelings after the classroom and fatigue.
How fast you can lose weight
It is difficult to talk about specific numbers, because the results depend on the selection of physical exercises, frequency and training intensity, as well as the lifestyle that you will lead in this period.AlsoPersonal characteristics of the body cannot be excluded.
Exactly one thing: If training is constant and intense, changes will be noticed for a week: incidents, state of muscles and the whole body will be improved.In this way, you may lose up to 4 kg per month, which means that the waist and the two sides will become less.
Pay attention!The main thing is desire and constant.And to make the results even more effective, you can walk and focus on cardiovascular load.