Stop getting into their favorite things that were at the recent time?There were ugly barrels, and that is why confidence in its perfection disappeared?Every second faces this at different levels of life.Today, more than 60% of men and women around the world are dissatisfied with what they see in the mirror daily and are very much looking for options to deal with the problem of excess weight.
Want to get a flat stomach and a beautiful waist?Exercises to lose weight in the abdomen and sides are a great solution for those who dream of bringing back harmony.In combination with the balance of diet, you will achieve great results much faster and more efficient, which will remain with you for many years.
Why the weight is growing
Minor fat volumes are the norm for each individual.It provides the protection of bones and organs against overcipulation, all the effects from the outside.Executives are already the cause for anxiety.You can get rid of them with training and for example a magical diet.But before you draw a exercise plan and determine with a diet, you need to know for what reason the weight "climbed up":
- Decreased metabolism.The older you get, the slower you have.It will be much more difficult for the body to digest upcoming food, which gradually leads to the pollution of excess weight.Maybe you have noticed that your loved ones, friends eat a lot of fat, sweet, while the picture remains as slim, and you start to get in, as on yeast, from any box.This is precisely because of metabolism, which is normal in the first case, and decreased - in another.
- Genetic tendency.Scientists have proven that the presence of fat deposits in the body is directly related to human genetics.If relatives on the older line suffered from increased body weight, then you will tend to excess fat.
- Dry lifestyle.If you are moving a little, then you do not commit, even the smallest physical effort, then you will inevitably get at least a few pounds that it will be very difficult to deal with this plan.
- Ofeating.Each ofeating is the main reason for excess weight.Especially, if it is a combined sedentary lifestyle, fat will accumulate several times faster.
- Incorrect posture.Continuous beooping, fat will gradually accumulate in the abdomen.To avoid this, you must constantly keep your back straight.
- Hormonal changes and mistakes.When a woman or a man reaches adulthood, serious hormonal changes, various failures are also not uncommon, which inevitably entails body weight.
Why is it important to do exercises for thin waist and flat stomach
It is important to remove the stomach and sides with the most effective exercises not only for a beautiful look.This is also useful for the health of the whole organism.There are some medical tips where fitness is vital:
- The threat of increasing cholesterol.With the increase in body weight, the proportion of cholesterol in the blood also increases.Its excessive content leads to poor health, incidence and development of many serious diseases.
- The risk of stroke and heart attack.This applies to people who have reached the age of 40 with the body weight index than 30. In this situation, blood vessels worsens, the stress on the heart increases several times.All this in the twist gives additional risks, the likelihood of blows, heart attacks.
- Slow down the bloodstream.The accumulation of fat creates an increased load on the internal organs.As a result, nutrients will be much worse, circulatory slows down, which ensures burning in wells, increases the risk of cancer.
- Reduce immunity.In excess of body weight leads to metabolism, hormonal background fractures.The body becomes weakened and becomes much more sensitive to various colds, viral diseases.
Effective exercises for weight loss and sides
The muscles of the abdomen and sides form a peculiar "corset".The works of other muscles that are on the back, buttocks and inside the hips are dependent on their condition.Only a competitive combination set of exercises will always keep the body in perfect condition.The results are dependent on the original amount of fat and the mood of humans to reduce weight.
Before choosing the appropriate fitness, it must be borne in mind that all engine activity along with a diet gives a comprehensive effect and not only affect selected areas:
- Household training must take place regularly.
- Absolutely all body parts participate.
- For greater efficiency, a combined diet is a reality.
We offer you the following exercises that will help at home make the waist and stomach elastic and without one fat.
Revolution
This is one of the most common movements that is very popular today.It is not considered the most effective, but bark is amazingly worked.If you combine it in a suitable way of nutrition in your diet, you will very quickly notice the wonderful result.
- We put ourselves on soft gymnastics.We bend our feet in our knees.It is imperative that even in a bent condition, they stand equally on the floor area, with the whole leg.
- We put our hands behind the head.
- We breathe deeply and start lifting the upper body.Each increase is necessarily accompanied by exhalation.
- As we lower the body inhale with us slowly.After the back is completely on the floor, we repeat the exercise again.
- We make 2-3 methods of 10 repetitions.
Vastly rotation
- We take the back of the gym.
- We have our feet so they are perpendicular to the floor but the feet are located completely on the surface.
- We lay our hands along the body with the palms down.
- Raise the lower part of the body, get your feet as much as possible on the chest, touch slightly and fasten for a few seconds.
- We inspired we fall into the starting position.
- We make three methods of ten repetitions.
Cherished rotation
This exercise resembles classic spins, but with some corrections.In implementation technology provides for the shoulders of turns.
- We lie with the back of the gymnastics season and take the starting position and lead our hands to the neck.
- We bend our feet so that they do not touch the surface.
- We raise the top of the body as we turn our shoulder to the side.When the right shoulder rotation is made, the left side remains in a stable, lying position.
- We repeat the movement for the left shoulder, similar to the right side.
- Repeat 12 times.
Turn with lift legs
- We lay down and pull your feet up (you can cross them).
- We perform the rotating body in the body, similarly classic.
- We take the breath as we drop, breathes from when we lift.
- We make three methods of 10-15 repetitions.
Planck with bends
She is amazing working on her back, hips and pressure.
- We lie down to the starting position - knee/elbows are located on the surface in the condition of the bar.
- We ensure that the cervix and the spine are set evenly.We look right in front of us.
- We lift our knees off the floor and put our feet on the socks.
- This is how we continue without moving for 30 seconds.It is important that breathing is not difficult.
- We repeat the exercise for each side of the same time.If the physical form allows, you can stand in 1 minute.
Planck with a bend
- We go to the surface on the side.
- We transfer the body's weight into the right elbow/ hand and the corresponding leg.It is important that the hand in the bend condition would be the right corner.
- Place your left leg to the right.We keep the lower extremity equally.Lift the hips from the floor.
- We continue in this way for 30 seconds.
Bags
If you have never done any exercises on the abdomen, you should definitely perform useful attacks.
- We take one small step with your right foot and bend it.After this position has been approved, muscle tension is found in the femur.
- We put our hands straight in front of us in analogous to the floor.
- We take a significant step forward with the left foot and sit down only.The right thing in this case remains behind, but with the rise of the sock.
- Bake when exercise is done should be constantly equal.
- We repeat the attacks.
- We make 15 repetitions on each leg.
Lean aside
- We stand up directly.We straighten our hands above our heads and break together.
- We put to the right.Preferably, so that the body is bending as much as possible - should be found to the left.We are mounted in an inclined position for 15 seconds.
- Carvings back to the starting position.
- We make repeated tendencies in the other direction with the same delay in 15 seconds.
- As you get used to the "delays", you can increase their time, for example, about 30 seconds.
"Vacuum"
This exercise is ideal for processing the abdominal press.It is based on breathing.
- We stand on four four and hold on to this position with the help of knees and elbows.
- We take a deep breath.At this moment, the press should be as relaxed as possible.
- Inhale and draw simultaneously into the stomach and expand the press.
- We continue motionless for 30 seconds.
- We repeat in 2-3 methods 15 repetitions.
Increases on the hips lying
- We lay down, stretch our hands along the body, palm to the floor.
- We bend our feet at our knees, lay on the sides, but do not forget that the feet should stand exactly on the surface.
- Slowly lift the hips with the back.The rest of the body should remain inexperienced on the carpet.
- We bend our back a bit and the same gluteal muscles.We continue in this position for a few seconds, fixed.
- We return to the starting position.
- We repeat 10-15 times in several methods.
How to choose a gym to lose weight and sides
Before starting to remove sides and stomach, it is necessary to compose programs.It is unlikely that the thinking performance of exercises will give the desired effect.The training set is chosen for each individual, taking into account the symptoms of the body, the original physical form and body variables.An experienced trainer should deal with this issue.
In order to consult, it is not necessary to visit a gymnasium, a fitness center.One training with a specialist is enough so that he can choose the right exercises and negotiate a plan.It also shows the technology to perform some movements.
If there is no way to contact the coach, then you can simply do general exercises, for example, to load in the morning.Don't forget that there are not so many results.It is best to try to make a personal training program, but with compulsory accounting the following:
- Medical tips/contraindications.For example, people suffering from osteoporosis are best abandoned with exercises with sharp movements.Patients with the problems of the heart and blood vessels should abandon weightlifting, in progress.
- Goal.The larger the goal, the more complex and effective, exercises should be.If you just need to remove a few pounds, then simple exercises are sufficient in combination with low carbar diet.For greater impact and acquisition of sports forms, it is important to conduct cardio and carry out exercises for the pressure.
- Conditions.If you constantly go to the gym, then there is the opportunity to do exercises with various simulators.Otherwise, it is necessary to choose training that is easy to do at home with spinning.
Removing the waist and stomach is not as difficult as it may seem at first glance.The main thing is to set the correctly and create a program that will help to achieve quickly the desired goal.And we will help you with this.