Stop getting into their new favorite things?Is there a ugly barrel, which is why confidence in his perfection is gone?Every second is faced with this at different stages of life.Today, more than 60% of men and women around the world are dissatisfied with what they see in the mirror every day, and are very looking for options to overcome overweight problems.
Want a flat stomach and a beautiful waist?Exercises for weight loss and sides are an excellent solution for those who dream of returning harmony.In combination with a balanced diet, you will achieve great results faster and more efficiently, which will stay with you for years.
Why is weight growing
The amount of small fat is the norm for any person.It provides the protection of bone and organs from hypothermia, any effects from the outside.Excessive deposits have become an opportunity for anxiety.You can get rid of them with exercises and, for example, a fascinated diet.But before you create a training program and determine with nutrition techniques, you need to know for what reason "up":
- Reduces metabolism.The older people become, the slower they have metabolism.It becomes more difficult for the body to digest the food, which gradually leads to a set of overweight.Maybe you've seen many times that your loved ones, friends eat a lot of fat, sweet, while the figure is still thin, and you start in, as in the yeast, from wherever the bun.This is due to metabolism, which is normal in the first case, and is reduced - in the second.
- Genetic predisposition.Scientists have proven that the presence of fat deposits in the body is directly related to human genetics.If the older brother in the older line experiences weight gain, then you will have a tendency for excess fat.
- An inactive lifestyle.If you move a little, you do not do anything, even the smallest physical effort, then you will not be avoided at least a few pounds that will be very difficult to overcome this table.
- Eat too much.Any eating excess is the leading cause of overweight.In particular, if it is combined with an inactive lifestyle, the fat will accumulate several times faster.
- Incorrect posture.Always bowing, fat will gradually accumulate in the stomach.To avoid this, you must always maintain your straight.
- Changes and hormone failure.When a woman or a man reaches an adult, a serious hormone change occurs, a variety of damage is also unusual, inevitably involving weight.
Why is it important to do exercises for a thin waist and a flat stomach
It is important to get rid of the stomach and sides with the most effective exercises not only for a beautiful appearance.It is also useful for the health of the whole organism.There are several medical indicators where physical activity is important:
- The threat of cholesterol increases.With weight gain, the percentage of cholesterol in the blood also grows.Excessive content leads to serious health, occurrence and development of the disease.
- Risk of stroke and heart attack.This applies to people who are 40 years old with more than 30 weight indexes. In this case, blood vessels are worsening, the burden on the heart increases several times.All of these complexes provide additional risks, possible stroke, heart attack.
- Slow blood circulation.Collecting fat makes the burden enhanced on the internal organs.As a result, nutrients worsen, blood circulation slows down, which ensures deterioration in well -being, increasing the risk of cancer.
- Reduces immunity.Excessive weight leads to a decrease in metabolism, a violation of hormone background.The body weakens and becomes more vulnerable to various flu, viral disease.
Effective training for weight loss and side
The abdominal and side muscles form a strange "corset".Other muscle work on the back, back, and inside of the hip depends on their condition.Only a set of competent exercises will always keep the body in perfect condition.The result depends on the initial amount of fat deposits and human mood to lose weight.
Before choosing the appropriate physical activity, keep in mind that any motor activity in combination with the diet has a comprehensive effect, and not only affects the selected area:
- Home training must be conducted regularly.
- True to all parts of the body are involved.
- For greater efficacy, a competent dietary diet is realized.
We offer the following exercises that will help at home make your waist and elastic stomach and lean fat.
Turn
This is one of the most popular movements today.It is not considered the most effective, but the skin is very good.If you combine it with nutrition, you will quickly see excellent results.
- We lay on a gentle gymnastics carpet.We bend our feet on the knees.It is important that even in crooked conditions, they stand evenly on the surface of the floor, with the whole leg.
- We put our hands behind the head.
- We inhale deeply, and begin to lift the upper body.Each increase should be accompanied by breathing.
- When lowering the body, we slowly inhale.After full back on the floor, we repeat the exercise again.
- We make 2-3 approaches 10 repetitions.
Turn around rotating
- We go with your back on gymnastics carpet.
- We have feet so they are perpendicular to the floor, while the feet are completely on the surface.
- We put our hands around the body with the palm of your hand.
- In exhale, lift the lower body, bring as much foot as possible to the chest, touch slightly and remain for a few seconds.
- At inspiration, we fall into the starting position.
- We made three ten -repetition approaches.
Putting rotation
This exercise resembles a classic twist, but with some adjustments.Implementation techniques provide shoulder turn.
- We lay down with your back on the gymnastics carpet, and took the starting point, leading our hands to the neck.
- We bend their feet so that they do not touch the surface.
- We raise the upper part of the body, while turning the shoulder to the side.When the right shoulder turn is made, the left remains in a fixed position and lying down.
- We repeat the movement for the left shoulder, just like the right.
- Repeat 12 times.
Rotate with a lifted leg
- We lie down and pull your feet (you can cross it).
- We do a rotating body, as classic.
- We took a deep breath while dropping, breathing while lifting.
- We take three approaches 10-15 repetitions.
Planck with turn
He worked very well behind him, hips and presses.
- We lie in the starting position - the knee/elbow is located on the surface of the bar.
- We make sure that the cervical and spinal cord are evenly placed.We looked right in front of us.
- We lift our knees off the floor, and put foot on the socks.
- Therefore, we hold without a 30 -second movement.It is important that breathing is not difficult.
- We repeat the training for each side of the same amount of time.If the physical form allows, then you can stand in 1 minute.
Planck with turn
- We went to the surface next to.
- We transfer weight to elbow/ right hand and matching legs.It is important that the hand in the bent forms the right angle.
- Put the left foot on the right.We hold the lower limbs evenly.Raise the hips from the floor.
- We hold this way for 30 seconds.
Lugs
If you have never done your stomach training before, you must definitely have an effective data attack.
- We took a small step with the right foot and bent it.After the use of this position, muscle tension in the femoral part is felt.
- We raise our hands in front of us parallel with the floor.
- We took important steps with the left foot, and sat down a little.The right thing in this case is still behind, but with the increase in socks.
- The back when making movements should always be even.
- We repeated the attack.
- We make 15 repetitions on each foot.
Leaning to the side
- We wake up straight.We raise our hands over your head and fold together.
- We made the intersection to the right.Ideally, so that the trunk of the body is bent as much as possible - the stretch on the left should be felt.We stay in a position for 15 seconds.
- Carving back to the starting position.
- We make a repeated tendency in the other direction with a similar delay for 15 seconds.
- Once you get used to "delay", you can increase their time, for example, for 30 seconds.
“Vacuum”
This exercise is perfect for working on a stomach newspaper.It is based on breathing.
- We stand on all four, holding this position with the help of knees and elbows.
- We took a long breath.Currently, the newspaper should be as relaxed as possible.
- Exhale and simultaneously enter our stomachs, relieving the newspaper.
- We hold without moving for 30 seconds.
- We repeat 2-3 approaches 15 repetitions.
Increase the hips lying down
- We lie down, stretch your hands all over the body, palms to the floor.
- We bend the feet on the knees, laying to the side, while not forgetting that the feet should stand right on the surface.
- Slowly, slowly, lift the hips with the lower back.The rest of the body should remain in the carpet.
- We bend the back slightly and the gluteal muscle tension.We held this position for a few seconds, fixed.
- We returned to the initial position.
- We repeat 10-15 times in several approaches.
How to choose a physical exercise to lose weight and side
Before starting to remove sides and stomach, it is necessary to create a program.Training performance without thinking may not have the desired effect.The training set is selected for everyone individually, taking into account body characteristics, early physical form and body parameters.Experienced coaches should address this issue.
For consultation, there is no need to visit a sports hall, a fitness center.A expert training is enough so he can choose the right training and make a plan.It also shows the techniques of doing some movement.
If there is no way to contact the coach, then you can do general training, for example, do charging in the morning.However, keep in mind that there is not much effectiveness from it.It is best to try to create a training plan in person, but with compulsory accounting the following factors:
- Medical/Contraindications Indicators.For example, people suffering from osteochondrosis are best left by training with sharp movements.Patients with heart problems and blood vessels should leave weight lifting, walking.
- Goal.The larger the goal, the more complicated and effective the training set should be.If you only need to remove a few pounds, then simple exercises will be enough in combination with a low diet.For greater effects and acquisition of sports forms, it is important to do cardio training and practice for newspapers.
- Conditions.If you always go to the gym, then the opportunity to practice using various simulators.If not, it is necessary to choose the exercises that can be easily done at home in a repair way.
Removing the waist and stomach is not as difficult as it looks at first glance.The main thing is to properly adjust and create programs that will help quickly achieve the desired goals.And we'll help you with this.