We draw your attention to an article that examines the abdomen and side weight loss exercises.You will learn how gym helps to lose weight and what they are better than diet or hunger.Read how to take the choice of exercises and what personal features to take into account.And also get to know some basic and effective exercises that can easily do at home on their own.
How exercises promote weight loss
Exercise plays an important role in the fight against excess weight and obesity for the following reasons:
- Exercise promotes active energy burning, which is formed from fatty precipitation.And this leads to the activation of fat and a decrease in its amount in the body.
- When a person sits in a low diet, the body, to maintain energy sources, involves protective physiological reactions that prevent weight loss, especially if the diet is too tiring and a person sits on it for a long time.With fitness, this does not happen and the weight is lost much faster and more efficient.
- The gym stimulates the compassionate component of the nervous system and increases the incidence of metabolism.In this case, the amount of energy consumed by the body is consumed and it leads to weight loss.
- It is also right to state itRegular stress improves physical and psychological mood, Make you active and powerful and life is much more interesting and brighter.
How to choose the best exercises for yourself
To select the exercises that suit yourself, experts recommend by taking into account the following features:
- If you want a thin waist, you should refuse a slope with an additional load.This exercise contributes to the high growth of the diagonal and side of the pressure of the press, so that the waist will increase in size over time.Such exercises are more suitable for boys who want to increase body rates than for girls.
- Conference hours are considered successfulIn the fight against excessive fat in the abdomen, but there is a risk that you should not forget: Continuous categories with a circle raise inaction on the pelvic.
- If you decide to perform bends to the sides with additional weight, you cannot do sudden movements in performing the exercise.
- Rings with excess kilograms on the stomach and gates help cardio.Such exercises increase metabolism and contributes to high burning fat burning.It is also worth giving a choice in the range.
- It is also recommended to combine gym with additional load.
- In the process, it is necessary to control the pressure on the pressure of the press, it should not be disproportionate.
The best exercises
There are various exercises that allow you to make the waist thin and beautiful.
Revolution
The most famous is rightly called a spin on the press.
- To perform it, you need to lie on a flat surface or blanket and bend your feet in your knees (your feet should be located on the floor).
- Move your hands behind the head, take a deep breath, grab the body off the floor and pull it to your feet.
- Then breathe out and sink back to the original position.
- It is recommended to make 10 repetitions of 2-3 methods.
Vastly rotation
- To do this, lie on your back, bend your knees and put your feet on the floor.
- Hands place along the body.
- Now it is necessary to lift the feet in such a way that the hips eventually sit perpendicular to the floor and the knees move towards the chest.
- When you tear off your feet off the floor, you need to breathe from you and when your feet are placed on the floor, breathe.
- It is recommended to make 10 repetitions 3 methods.
Cherished rotation
- It is necessary to lie on a equal surface, put your hands behind the head and bend your feet in your knees so that your feet do not touch the floor.
- Now you need to raise the issue, stretch the left knee with the right elbow.The left side of the body should remain on the floor.
- Repeat the movement on the contrary: Reach the right knee with a left elbow so that the right side of the body remains on the floor.
- In one approach, you need to do at least 15 repetitions.
Planck
At first glance, this is a simple exercise aimed at working the pressure of the press, the hip and the back.
- Take the position on the floor so that the elbows, knees and fingers rest on the floor.
- Neck and spine should be built in one line and the gaze is directly forward.
- Then it is necessary to tear your knees off the floor and stay in this position for 30 minutes.It is important that the breath is regular.
- After that, you can go to the sidebar and perform the exercise on each side of 30 seconds.
- Take the position back so that the feet and palms rest on the floor.
- Move the center of the severity of the right side of the body.The right hand should be bent on the right perspective.
- Place your left leg to the right, hold your feet straight, lift the hips.
- In this position, you need to be 30 seconds.In the future, you can meet your plan for 1-2 minutes.
- Repeat the exercise for the other side.
Lunges with corps turns
This exercise is perfect for beginners.
- Take a step forward with a left foot and bend it to the knee.This will make elastic muscle in the right thigh.
- Stretch your hands in front of you so that they sat alongside the floor.
- After a warm -Up, take a step forward with a left foot and place on an imaginary chair.The right foot should be behind and toe touch the ground.With that, you can first leave straight and then change your body.
- Make such an attack with another foot.
- You can repeat movements 15 times.
Slopes in different directions
- In order to perform the exercise, you need to become straight and put your feet together.
- Stretch your hands up and fold them above your head.
- Til your body to the left as much as possible and hold this position for 15 seconds.You must feel the stretch of the right side of your body.
- Return to the starting position.
- Repeat the exercises and tilt your body to the right.
- In the future, you can increase the time and hold the position 30, 45 and 60 seconds.
During the training, you can do another interesting exercise that fully strengthens the abdominal muscles.
- To perform, you need to be on four.
- Relax the press and breathe deeply.
- Inhale and breathe, stress and draw your stomach firmly.
- In this position, you need to keep your stomach for at least 15 seconds.
Advice for better efficiency
In order for training to be effective, it is necessary to follow the following recommendations:
- It is necessary to gradually enhance the strength of physical exercise.In the presence of ordinary categories, the body not only adapt to the stress, but it will also be resilient.Therefore, it is recommended to include running, cycling or electric load at least once a week.This will help even more effectively in excess of calories and improve metabolism.
- Give the choice of courses in the fresh air.This not only contributes to weight loss, but also to cure the body as a whole.
- It is important to organize courses.This allows you to prepare in advance and start exercises in time.After all, it is necessary to determine clothes, shoes and stocks on water.Many people use appropriate music for training, which is also better to prepare in advance.
- Enforce a role in losing the nutritionTherefore, it also needs to be fixed.For example, experts recommend putting more vegetables in their diet, including Croak, which allows the body to recover faster after wearing training and bitter chocolate.It is also important to drink enough clean water (at least 2 liters a day).
- Do not neglect scum.For main training, it is necessary to heat the muscles.This will minimize crepature and possibly tissue injuries.And after the class, it is recommended to make muscle marks.
- Don't be distracted with conversations this season.It is important to concentrate in the classroom, do them correctly and with maximum yield.This is especially true if you are a participant in a group like people.
- It is not only important to customize the diet, but also to ensure normal vacation and sleep, where the body can relax and recover.
- If it is difficult for you to choose yourself, it is better to seek help from a coachWho can offer appropriate and effective complexity, taking into account your properties and preferences.And the most important thing is stability.It is better to spend 20 minutes a day in exercises than doing nothing.This is the hardest, especially at the beginning of the way, when an individual faces unpleasant feelings after courses and fatigue.
How fast and how much you can lose weight
It is very difficult to talk about specific numbers, because the result depends on the choice of fitness, frequency and strength of training, as well as the lifestyle you will lead during this period.TooUnique symptoms of the body cannot be excluded.
Exactly one: If the training is stable and great will be the changes per week: the well, the condition of the body's muscles and the body as a whole will improve.In this way, you can lose up to 4 kg per month, which means that the waist and sides will be smaller.
Follow!The point is desire and stability.And to make the result even more effective, you can go and focus on cardio.