Deposits of fat layers in the thighs, waist and abdomen are the most common problems of women and men with metabolic disorders and excess weight tendencies.To start the struggle against excess adipose tissue in the stomach and sides, mainly We must start eating properly and doing fat training complex that contributes to "driving" extra pounds.
Immediately important to understand the matter The body just doesn't know how to lose weight on certain parts of the body.Usually, excess fat goes from top to bottom: first, the face loses weight, then the chest, after which the excess on the arm, stomach, waist, hips, back and calf slowly leave.Precise Therefore, in order to lose excess weight, you need to do exercises to load all over the body, and download a newspaper to lose weight, as well as create an endless tendency to the side - The usual mistake of losing weight beginner: While it is possible to bring the muscles into the tone with this exercise, which will increase in volume, the old layer of fat will remain in the same place, as a result of the stomach and waist will only be larger.Therefore, it is necessary to eliminate deposits on the side and stomach with complex exercises for weight loss.
Not in the last place in the weight loss of the stomach and side is a rational nutrition - that is, a regime without harmful foods, but also without severe restrictions.When losing weight, foods should be balanced, maintaining the right level of metabolism in the body, giving strength to regular training and daily classes. Eat during the most effective weight loss only two hours before training, and no later than two hours after.So the body will be restored by burning fat deposits in the most problematic zones - waist, hips, stomach.
For weight loss, cardio loading is very effective with light power exercises that will quickly bring the abdominal muscles into tones and help the body eliminate excess fat. Aerobic exercises, biking, jogging in the morning or night, swimming, training with rope - All of this will help to eliminate the heart muscle as soon as possible and configure the body to lose weight, including in the problem area, such as the stomach or sides.
To lose weight in the waist, side and stomach, you need to train three to four times a week.Coach For rapid weight loss, they are advised to regularly adjust the class to gradually increase in the complexity of training.So the body will not be used to the same load, which means it will not adapt to the situation and stop the weight loss process.
Exercise for sides and stomach at home
Compulsory elements from any of the exercises are Warm -up, it should start a training complex for weight loss for men and women.It is warm that heats the joints and provides the muscles to the load, insure the possibility of injury during training.Then you can start training to study the amount of sides and stomachs.Often they include a set of standard movements, which are only rugs and their own weight are needed.You can also buy a large gymnastics ball that will help do weight loss in the newspaper and side by preservation.They are very good here:
- rotate,
- Boards on elbows and palms,
- Tighten the feet,
- Twins.
Combining some types of simple exercises to burn fat will be more effective. Repeat exercises to lose weight and sides without fanatics and excess advantages, we train carefully, working every muscle.About 12-15 repetition of one exercise at 2-3 approaches suitable for weight loss for women, and 18-20 times 3 approaches are ideal for weight loss.The numbers are different -depending on the early stages of weight preparation and other individual indicators.
Effective training for women
Effective training for weight loss and home women is a set of simple movements that can be done by women without training, devices and special cash costs. You can do this training program to lose weight and three times a week, and if desired and more often.The main thing is to devote enough time to relax the muscles.
- Rotate the upper part of the body
Lying behind us bent our feet on the knees, resting our feet on the floor, turning behind the head, spreading the elbows to the side.We pull our elbows to the knees, relax the newspaper and back muscles.We do not repel the neck and head and do not pull our hands.The view is directed to the ceiling.Do not forget about deep breathing and constant muscle tension when performing weight loss exercises.
- Rotate all over the body
Expanding to full height, we put our hands behind the head.Slowly we grind the lower and upper body, while connecting the shoulders and knees to the weight.We returned to the starting position on the floor, repeating the exercise for the weight loss of the side and the stomach.
- “Bike” or twisted with knees touching the opposite elbow
We rotate the bottom and upper body, alternately touching the right elbow of the left knee, at the same time we took the left elbow, and pulled the right foot in front of us with weight.We straightened down without lowering our feet to the floor, we repeated exercises for weight loss to other parts of the body.
- Pulling a bent leg to the chest
Another effective exercise for losing weight and hips in a lying position.The body is relaxed, the hands are divorced and pressed tightly to the floor with the palm of the hand.We pulled our knees to the chest, then stretched on the floor.Muscles during exercise should be tension all the time.
- Begins in straight hands
The body straight on the four limbs must be kept as long as possible.The pelvis cannot be lowered or lifted too high: the head, back, back and caviar should form a straight line.The longer you survive this position, the faster the fat burns.Each time at the bar must be increased for rapid weight loss.
- Lift
Back to the carpet in a lying position, finish your hands under the back, and without a hurry to raise your feet straight 90 degrees.The more we repeat, the sooner the first result of weight loss will appear.
- Lifting on the side
We lay down next to the foot to be pressed to the floor and the body was in the same line.We leaned on the elbow, putting another hand in front of us.Raise your feet 90 degrees.Exercises for weight loss should be done without a hurry, feel the work of the stomach, waist, buttocks, and do not forget to breathe deeply.After 15 elevators, we lay on the other side and repeated the exercise on the other side of the body.
- The shoulder bridge on the foot in the right corner
Effective training to combat the fat layer from a lying position.We bend our knees in the right corner, we easily rest your shoulders and feet on the floor, our hands are located all over the body.Raise the hips and back so that from the knee to the chest line under the slope is a straight line.We tension of abdominal and back muscles as much as possible, making 10 respiratory cycles, slowly lower in your back, and repeats the training 3-4 times for rapid weight loss.
- Scissors
We lowered the knee bent to the back.We do not rush, breathe calm, the maximum number of times.
- Drawing hands to the footsteps
Effective exercises to burn fat, harden the abdomen and study thin waist.Lying behind us rest on the floor, knees bent.Hands along the body are located on the floor.We often rotate the body with one side of the body, stretch our right hand to the right foot as far as possible, then straighten, and stretch our left hand to the left toe.The waist, back and arms work.You can't hold your neck.We breathe deeply, move carefully and feel how the abdominal and dorsal muscles work during exercise - a sign of defining weight loss.
A set of training for men
Men training for weight loss and stomach should be selected with eyes to work all muscle groups. The more muscle tension, the faster the body is spent and the fat reserves burn, including the stomach and sides. Men, like women, cannot wait for proper nutrition and leave bad habits.It needs to remove fat from the side and stomach with comprehensive work - training and power mode.
Repeat training for weight loss for a man requires 20-25 times at average, the approach can be 3-4, depending on the physical preparation.It is best to engage in quick results every day, and to combine this exercise by walking, biking, walking with obstacles and other types of cardio.
What is the practice of choosing a man to get rid of a round and stand out stomach?
- Turn straight, with a bent knee
We stretch our elbows to the knees that bend weight in a lying position;
- Rotate on a surface that tends to
On the bench that tends to fully straighten the body on the blow, we stretch the elbow;
- Pushing off the floor by lifting high
We extend our hands on the floor, raising your feet straight to a chair or bed.We make the bench under the slope, the body is straight and installed, this is very important for rapid weight loss;
- Dumbbellings of dumbbells stand in tendency
After spreading the feet slightly wider than the shoulder, we bend at the corner.Hands with dumbbells increase the narrow grip from the hip to the chest, the elbows are pressed to the waist.We do not speed up and be careful to bend the elbows so as not to pull the hand muscles.In this case, exercises for weight loss we counteract the stomach and buttocks, do not forget about breathing techniques;
- Lunges with a tap on the forward
We took the start -up position evenly, we held the dumbbells in the opposite grip at the hand at the hip level, took the lunge with one foot forward, bent to the right corner, press the dumbbells with the straight hand to the eye level.We return to the starting position, repeat the training for weight loss 15-20 times on each foot;
- Pulling legs in the right corner of the bar
We rest in the horizontal bar, raise the body, turn in the lower rise of the body on the right corner, working due to abdominal muscles;
- Planck in the palm of the hand with an attractive knee
We make a standard bar in a straight hand and often pull each knee on weight to the chest.This load is ideal for weight loss;
- Planck with dumbbells
Standard straight hand exercises are complicated by dumbbells in the hands, where the palms are resting. Without bending the back and feet, we rested on three eyes and alternately started each elbow behind the belt with tension in the hand and pressed.This exercise is very effective for weight loss in the stomach and sides, if you do it slowly and confidently.
Best training for beginners
How to lose weight in the side and stomach in a week?The question is very relevant in the summer, when the rest in the sea is inevitable, and the sides and stomach grow inevitably. For rounded with fat deposits in the stomach and sides, it is best to choose a balanced monodote and a special physical training complexWho will quickly help you lose weight.Immediately make a reservation that we can talk about weight loss for a few pounds in a short time, it is strictly prohibited for months in this mode.
Physical activity cannot be restricted to pumping newspapers and buttocks, in a short time better acting comprehensive.For example, in the morning to run, during the evening swim, and after meal time it is better to focus on 50 minutes of training for all muscle groups for To disperse the liver to burn the fat fast in the stomach and sides.The main rules of weight loss: not two hours before and after training.
The best exercises for beginners to remove advantages from the side, waist, abdomen:
- Rotate gymnastics or carpet
The classic rotation is described above, but training can be modified for rapid weight loss, if there is a fitball on hand.We lay down with your back on the ball, the feet bent at the right angle, we rested on the floor - this is our only support in this exercise.Hands with diluted elbows we put behind the head and stretch it, hold balance and feel the work of the abdominal muscles;
- The "table" training
We become "desks" in straight arms and bent legs at the right angle.We don't raise our heads on the body.From the knee to the shoulder, the body should be in the same line.Then change the resurrection of each foot on the body;
- Full jump
We entered the bar in a straight hand, take one foot under us first, then the other, go up straight, straighten, jump with his hands, lean again, straighten one foot, into the bar.We repeat this effective exercise to lose weight and side 10 times per foot;
- Lunges with a bench push up
Stand smoothly, raise our hands with dumbbells to the temple level, elbows compressed.We take the lung forward and click the dumbbells in the hand above your head.We stand in the starting position, bend our hands on the elbows, and take the lunge to the other feet, raising the dumbbells.For weight loss and abdominal muscle studies, we try to practice without a hurry;
- Sidebar by lifting free hands
We lay down, upper legs pressed to support, we became on the side bar with emphasis on straight elbows and one foot.We raise free hands accurately, hold the muscle tension bar -The oblique stomach and pull the waist so that it does not bend.We breathe evenly and hold for 20 seconds, then change the side and tension of the other side of the bar bar for a uniform weight loss from the side;
- Planck with foot swings to side
We become on a regular bar, based on the elbow bent at the right angle.We alternately raised every foot, took it from us, and once again in the bar.All the most important muscles work to pull the stomach and hips.
How to remove fat after childbirth
How to get rid of fat from the stomach and sides after giving birth?First of all, young mothers should monitor their health and mood - proper nutrition, strong sleep and spirit - this is the first aide in the early weight loss after giving birth.But young moms will not eliminate round and stomach parts, here you need effective training for children after giving birth to weight loss and tonic muscles.
Trusted that zAnimation sports with a doctor's approval can start about a month after a natural birth, if mommy leads a relatively active lifestyle before giving birth.It is possible to start cleaning the stomach and sides with mobile women who are less in labor after a month and a half after giving birth.After experiencing a Caesar section, you will have to wait until the first exercise for weight loss for about 2.5 months after surgery.
Professional gives advice Young mother begins physical understanding with the usual performance of "vacuum" exercises To get rid of the accumulated fat deposits from the stomach and sides.Breathing gymnastics from yoga will help strengthen the weak abdominal muscles and stretch from the inside, which is the first step towards weight loss.With proper respiratory techniques, the front abdominal wall gradually enters the tone, the intra -bominal pressure normalizes and the number of abdominal cavity decreases significantly.
The "vacuum" in the first stage must be done on the solid surface, as good as in the morning, on an empty stomach, even to the first glass of water. To make "vacuum" properly, You need to bend your knees and spread your arms to the side.Then You need to take a long breath and exhale the whole air that accumulates in the abdominal cavity, relieves all abdominal muscles right during breathing.In deep breathing, the chest needs to be opened, and his stomach, as it is drawn underneath.Do not rush, look at every abdominal muscle when you exhale.Repeat training 10-15 times.The deeper and the longer the movement, the faster the young mother will be able to lose weight.
From a more active set of weight training after childbirth, it should be highlighted The same movement is suitable for all women to reduce the amount of fat in the stomach and sides:
- rotate on the floor;
- lifting the hips lying down;
- Lifting straight feet lying on the back;
- lifting straight feet lying on the side;
- All types of boards;
- Squats fight the wall.
Do not forget about breathing techniques, when in the blowing you need to counteract the muscles of the stomach, hips, back, and the first result of losing weight will definitely make them feel.