In an effort to get the perfect weight and seductive figure, many women rely on cosmetic procedures and nutrition.But here it is very important to approach this number comprehensively and constantly perform numerous weight loss exercises, especially for problem areas - abdomen and pages, as they deserve special attention and more detailed studies.
Exercise for Losing Kilogram of Abdomen and Party: The main causes of fats on the side and abdomen
The female body is regulated in such a way that the whole time is preparing to meet its main function - child birth.And that is because of its conception and feeding.This is the main reason for the regular deposition of subcutaneous fat in these zones.
According to the laws of nature, creating a thick layer from the sides and in the abdomen, the body protects the ureter, kidneys and other internal organs from possible infections and hypothermia.In addition, the body also tries to provide a future baby with the necessary full diet, which provides normal development in the first months of life.These factors are largely why they are so difficult to solve even small deposits of fat in these zones, especially in the lower abdomen.
In addition to these factors, there are a number of others that must be taken into account:
- Sedentary lifestyle;
- irregular nutrition;
- Breach of metabolism and metabolism of substances;
- Hormonal failure.
Basic exercise for weight loss and side at home
There are several established incorrect stereotypes associated with weight loss in abdomen and sides.One of the most common is that with the daily pumping of the press, the thin waist and relief abdomen with "cubes" provide them with such an exercise as a "mill".This is a misinterpretation, because a noticeable reduction of volume can only achieve a certain diet, but physical activity has a favorable effect on internal bodies, improving the general condition of the body, increasing its tone to strengthen muscles and extract their relief.
Complex of efficient abdominal exercises and pages
To achieve "Aspen" waist, to improve the well-being and maintaining oneself in good physical form, it is not necessary to exhaust with many hours of training in fitness clubs and gyms.All this can be done at home, here is an approximate complex of gymnastic exercises:
- Exercise "Planck".It strengthens the muscles of the abdomen, back, lower back and buttocks, and if you cry a little, then your legs.Technique - accept IPEmphasis (poses to push), remain in this position as long as possible (0.5 minutes - 3 minutes).You can complicate the exercise by raising one of the legs or movement (take place) of the bodies alternately in one and the other (name "side bar").
- "Bike."Exercise is done lying on your back.Raise your legs up and bend in your knee (approximately at right angles).Run slow leg rotation, imitating the rotation of the pedal on the bike.When performing this exercise, like everyone else, you should pay special attention to proper breathing: exhale - strain muscles, inhale - relax.It is necessary to perform at a slow pace.Regular application of this exercise can quickly fill with print muscles.
- "Rowing".Rather, his imitation.Performed c in a seated position on the floor.At the same time, raise your legs bent in the knees, and stretch straight with your hands, imitating the process of rowing with Veslim.Recommended number of repetitions 10-15 times.This exercise strengthens not only muscles of the abdomen, back, leg and buttocks, but also allows you to quickly remove fat layers on your waist.
- "Mill."I.P.- Put your legs on your shoulder-expand or a little wider, raise your hands up.Execute an alternative slope to your feet while trying to get fingers on your fingers on your fingers (right hand your legs strips, left handed leg).Exercise Favorably affects the internal organs, strengthening the muscles of the press (sloping abdominal muscles) and helps reduce the fat layer in the waist and lower back.
- "Plug".Performed lying on the floor.The legs are slowly lifted, they do not bend on their knees and lower the can, trying to touch the floor.In this position, stay for 10-30 seconds, performing several deep exhalations and inhales, compressing and spreading the diaphragm.This exercise, with its regular implementation, will provide an elastic and relief stomach, an elegant waist, and also helps to solve the pain and discomfort in the spine and the lower back area.
- "Alternatively lifting legs that lie on the side."First run on one side, then on the other, with the support on the lab.Try to lift your leg as much as possible.It is advisable to perform a speedy temp 10-12 times.Not only the side muscles of the abdomen, but also legs (external and internal muscles of the thigh) participate in the work.It is important, when performing this exercise, pay special attention to breathing.
- "Scissors."It is performed lying on your back, both legs are raised, alternating footsteps behind each other.The number of repetitions depends on readiness and welfare.
All exercises are recommended to be performed in the complex whose duration should be on average for averaging for 5-10 minutes, with further loading.
Exercises for loss of kilogram of abdomen and side: Tips from classes for classes on simulators
When you exercise in the gym, you can achieve the desired results faster because the use of special devices and additional weight, they make training much more efficient.But at the same time you need to know and take into account that strength training affects foul fault and accelerating metabolism a few days after training (usually 2 days).Experienced fitness instructors recommend the use of three most efficient types of exercises (except the above):
- Lifting their legs in the height on the Swedish wall.Take a transverse connection with both hands and lift your legs to your chest smoothly and slowly lower them.At the same time, from the level of preparation, exercise can also be done with bent legs on the knees and flat.
- "Slow bodies sitting on the bench, with simultaneously twisting that".The standard exercise is done in a sitting position on a low bench, with a foot fixation, arms in the lock behind your head.When lifting the body and tilting forward, you should try to get your knee knee leg (right elbow left knee and vice versa).
- Fitness Ball Exercises.They are considered very efficient to strengthen the print muscles, weight loss and providing relief in the stomach.This is achieved due to the fact that in the procedure of performing a set of exercises on the fitness ball, the need to monitor balance and plus of breathing monitor is added to the usual loads.
In conclusion, it remains to be added that it is necessary to perform a complex of gymnastic exercises at least 3 times a week.The best time for this is the time from 10 to 12 or from 18 to 20 hours.