Having stopped going into their favorite things at that time?There are ugly barrels, which is why belief in its perfection disappears?Every second faces this at different stages of life.Today, more than 60% of men and women around the world are not satisfied with what they see in the mirror daily, and are looking for powerful options to deal with excess weight.
Want a flat belly and beautiful waist?The exercises to lose weight of the abdomen and the side are a great solution for those who dream to return to harmony.Combined with a balanced diet, you will achieve great and more effective results, will still be with you for many years.
Why is the weight increasing
Small fat mass is a standard for anyone.It provides bone and organ protection from the heat lowering, any impact from the outside.Excess deposits have been an opportunity for anxiety.You can get rid of them with training and, for example, a charming diet.But before you draw a exercise program and determine with a diet technique, you need to know for what reason
- Reduce metabolism.An elderly person becomes, the slower he transforms.The body becomes much more difficult to digest food, which gradually leads to a collection of excess weight.Perhaps you have noticed many times that your loved ones and friends eat a lot of fat, sweet, while the number is still fragile, and you start in, like on yeast, from any bun.This is exactly due to metabolism, which is normal in the first case and decreases - in the second time.
- Genetic trend.Scientists have proven that the presence of fat deposits in the body is directly related to human genetics.If your relatives on the old road have a body weight, then you will tend to be excess fat.
- A sedentary lifestyle.If you are moving a little, you do not commit, even the smallest physical effort, then you will definitely achieve at least a few kg that it will be difficult to deal with this schedule.
- Eat too much.Any too much eating is the main cause of excess weight.In particular, if it is combined with a sedentary lifestyle, the fat will accumulate many times faster.
- The posture is incorrect.Continuous bending, fat will gradually accumulate in the abdomen.To avoid this, you must keep your back straight.
- Hormonal changes and failure.When a woman or man reaches adulthood, serious hormonal changes occur, different problems are not rare, certainly requiring body weight.
Why is it important to perform exercises for a thin waist and flat stomach
It is important to remove the stomach and the most effective exercises not only for beautiful appearance.This is also helpful for the health of all creatures.There are some medical indications in which physical activity is important:
- The threat of increasing cholesterol.With the increase in body weight, the rate of cholesterol in the blood also increases.Its excessive content leads to poor health, the appearance and development of many serious diseases.
- The risk of stroke and heart attack.This applies to people who are 40 years old with more than 30 body weight index. In this situation, the work of blood vessels worsens, the load on the heart increases many times.All this in the complex provides additional risks, stroke, heart attack.
- Slow down.Fat accumulation creates advanced loads on internal organs.As a result, the nutrients are much worse, slow blood circulation, ensuring good decline, increasing the risk of cancer.
- Reduce immunity.Excess body weight leads to reducing metabolic speed, violating hormones.The body weakens and becomes prone to colds, different viral diseases.
Effective exercises to lose weight and faces
The abdominal muscles and the two sides form a special "corset".The work of other muscles in the back, buttocks and inside the hip depends on their state.Only one collection of successfully composed exercises will always keep the body in a perfect condition.The results depend on the amount of initial fat deposits and the mood of the person to lose weight.
Before choosing the appropriate physical activity, remember that any motor activity combined with the diet is effective comprehensive and not only affects the selected areas:
- Home training must be done regularly.
- Completely all parts of the body are related.
- For a higher efficiency, a successfully translated diet is done.
We provide you with the following exercises to help at home to make your waist and stomach elastic and without any fat.
Curly
This is one of the most popular movements today.It is not considered the most effective, but the bark is significantly resolved.If you are fluent in dietary nutrition, you will quickly notice great results.
- We lay down on a soft gym.We bend our feet at the knee.It is imperative that even in a bending state, they stand evenly on the floor surface, with the entire feet.
- We put our hands behind the head.
- We took a deep breath, and began to raise the upper body.Each increase necessarily comes with exhalation.
- When we lower the body, we slowly inhale.After returning completely on the floor, we repeat the exercise again.
- We perform 2-3 approaches of 10 repetitions.
Reverse
- We walked with your back on the gym.
- We have their feet so they are perpendicular to the floor, while the feet are completely on the surface.
- We put your hand along the body with your palms.
- When exhaled, lift the lower body, bring the legs as much as possible to the chest, lightly touch and fix for a few seconds.
- In inspiration, we fell into a starting position.
- We perform three approaches of ten repetitions.
Spiral
This exercise is like a classic twist, but with some adjustments.The technique provides the role.
- We lay on his back on the gym, and took the beginning position, leading his hand on his neck.
- We bend their feet so they don't touch the surface.
- We lift the peak of the body, while turning the shoulders to the side.When the right shoulder is made, the left is still in a constant position.
- We repeat the movement for the left shoulder, similar to the right.
- Repeat 12 times.
Twisted with lifting legs
- We lay down and pulled our feet up (you can overcome them).
- We perform the body of the body, similar to classic.
- We took a breath when lowered, exhaled when lifting.
- We made three approaches of 10-15 repeated.
Planck with turn
She is working significantly on her back, hips and press.
- We lie down to the starting position - the knee/elbow lies on the surface in the state of the bar.
- We guarantee that the cervix and spine are placed evenly.We looked right in front of us.
- We lifted our knees out of the floor and set foot on the socks.
- Therefore, we keep it on without moving for 30 seconds.The important thing is that the breath is not difficult.
- We repeat the exercises for each party at the same time.If the physical form is allowed, then you can stand for 1 minute.
Planck with a turn
- We go to the side.
- We shift the weight of the body to the elbow/ right hand and the corresponding legs.The important thing is that the hand is in a bent state forming a right angle.
- Left foot on the right.We keep the lower limbs.Raise hips from the floor.
- We keep this way for 30 seconds.
Lug
If you have never done the exercises on the abdomen before, you should definitely perform effective data attacks.
- We take a small step with the right foot and bend it.After applying this position, muscle stress in the femur is felt.
- We raised our hands in front of us in parallel with the floor.
- We took a significant step with the left foot, and sat down a bit.One side in this case is still behind, but with an increase on the socks.
- On the back of the movement, it is constantly uniform.
- We repeat the attacks.
- We perform 15 repeats on each leg.
Tilts to both sides
- We stood up straight.We raised our hands on our heads and folded.
- We implement the trends to the right.Ideally, for the body to be bent as much as possible - should feel for the left.We are fixed in the inclined position for 15 seconds.
- Carry back to the starting position.
- We perform repeated tilts in a different direction than the same delay in 15 seconds.
- As soon as you get used to the Viking's delay, you can increase their time, for example, after 30 seconds.
"Khac NO"
This exercise is ideal to work with the abdominal press.It is based on the breath.
- We stand on all four legs, holding this position with the help of the knee and elbows.
- We took a deep breath.At this time, the press should be as comfortable as possible.
- Breathe out and at the same time drawing our stomach, stretching the press.
- We keep motionless for 30 seconds.
- We repeat in 2-3 approaches of 15 repetitions.
Increase lies
- We lay down, reaching out along the body, palms to the floor.
- We bent our knees, placed to the sides, while not forgetting that the foot should stand correctly on the surface.
- Slowly, slowly, lift your hips with the lower back.The rest of the body should still be a immobile on the carpet.
- We bend a little back and stretch the gluteal muscles.We hold this position for a few seconds, corrected.
- We returned to the original position.
- We repeat 10-15 times in some approaches.
How to choose physical exercises to lose weight and both sides
Before starting to remove the edges and stomach, it is necessary to draw a program.The non -thinking performance of the exercises can hardly bring the desired effect.The training set is selected for each person, taking into account the characteristics of the body, the original physical form and body parameters.An experienced coach should deal with this problem.
For advice, it is not necessary to visit sports rooms and fitness centers.A training course with an expert is enough for him to choose the appropriate and planned exercises.It also shows the technique of performing some movements.
If there is no way to contact the coach, then you can only perform joint exercises, for example, perform charging in the morning.However, do not forget that there is not too much effect from it.It is best to try out a training plan, but with the compulsory accountant of the following factors:
- Medical indications/contraindications.For example, people with osteoarthritis are best abandoned by sharp motion exercises.Patients with problems of heart and blood vessels should give up weightlifting and running.
- Target.The greater the goal, the more complex and effective exercise.If you only need to remove a few kilograms, then simple exercises will be enough to combine with low diet.For greater efficiency and acquiring sports forms, it is important to exercise cardiovascular and perform exercises for the press.
- Condition.If you are constantly going to the gym, then the opportunity to perform exercises using different simulation processes.If not, need to choose training can be easily done at home with improvised means.
Removing waist and stomach is not as difficult as it seems from the first sight.The main thing is to adjust and create a program that will help quickly achieve the desired goals.And we will help you with this.