We give you an article in which exercises are examined for the weight loss of the abdomen and sides.You will learn how physical exercises make weight loss and what you are better than diet or hunger.Read how to take into account the selection of exercises and personal functions.And also get to know some basic and effective exercises that can easily carry out alone at home.
How exercises contribute to weight loss
Movement play an important role in the fight against obesity and obesity for the following reasons:
- The physical activity contributes to active energy consumption, which is formed from fat deposits.And this leads to mobilization of fat and a decrease in its amount in the body.
- When a person sits on a low calorie dietThe body, to maintain energy reserves, includes a protective physiological reaction that blocks weight loss, especially if the diet is too exhausting and a person sits for a long time.This does not happen with physical activity and the weight is lost much faster and more efficiently.
- The physical activity stimulates the likeable parts of the nervous system and increases the metabolic rate.In this case, the energy consumption used by the body is used up and this leads to weight loss.
- It is also worth noting that thatRegular charges improve the physical and psychoemotional mood, make a person active and strong, and life is much more interesting and brighter.
How to choose the best exercises for yourself
In order to select the appropriate exercises, experts recommend that you take the following functions into account:
- If you want a thin waist, you should reject tendencies with an additional load.This exercise contributes to the intensive growth of the sloping and lateral muscles of the press, so that the waist increases in size over time.Such exercises are more suitable for boys who increase their proportion of body than for girls.
- Council classes are considered effectiveIn the fight with excessive fat in the stomach, there is a risk that you should not forget: constant classes with a ripe provoke an omission of the pelvic organs.
- If you choose to carry out twists with additional weighting, you cannot carry out sudden movements when executing the exercise.
- Circles with excess kilograms on the stomach and pages help cardio load.Such exercises improve the metabolism, and this contributes to the intensive burning of fat deposits.It is also worthwhile to prefer interval loads.
- It is also recommended to combine physical exercises with additional loads.
- It is necessary to control the load of the sloping muscles of the press, it should not be excessive.
The best exercises
There are different sets of exercises with which you can make the waist thin and beautiful.
Twist
The most famous can be twisted on the press.
- To carry it out, you have to lie on a flat surface or a carpet and bend your legs in your knees (the feet should be on the floor).
- Bring your hands behind your head, breathe in deeply, tear off your body from the floor and pull it to your feet.
- Then breathe out and sink back into its original position.
- It is recommended to carry out 10 repetitions of 2-3 approaches.
Reverse turn
- To do this, bend on your back, bend your knees and put your feet on the floor.
- Hands put along the body.
- Now it is necessary to raise your legs so that the hips finally sit vertically to the floor and the knees go to the chest.
- If you tear off your legs from the floor, you have to exhale and when your legs are put on the floor, breathe in.
- It is recommended to carry out 10 repetitions 3 approaches.
Twist
- It is necessary to lie on an even surface, put your hands behind your head and bend your legs into your knees so that the feet do not touch the floor.
- Now you have to increase the case and stretch with your right elbow to the left knee.The left side of the body should stay on the floor.
- On the contrary, repeat the movement: reach your right knee with your left elbow so that the right side of the body stays on the floor.
- In one approach you have to carry out at least 15 repetitions.
Plank
At first glance, this is a simple exercise that aims at the work of the muscles of the press, the hips and the lower back.
- Take the position on the floor so that the elbows, knees and fingers rest on the floor.
- The neck and spine should be built in a line and the view is directed forward.
- Then it is necessary to tear off your knees from the ground and to be in this position for 30 minutes.It is important that the breath is usually.
- Then you can go into the position of the side bar and carry out the exercise on each side of 30 seconds.
- Take in the position again so that the feet and palms rest on the floor.
- Move the severity of the middle to the right side of the body.The right hand should be bent at right angles.
- Place your left leg on the right and keep your legs straight and increase your hips.
- In this position you have to be 30 seconds.In the future you can fulfill the plan for 1-2 minutes.
- Repeat the exercise for the other side.
Failure with corps turns around
This exercise is perfect for beginners.
- Take a step forward with your left foot and bend it in your knee.This will do the muscles of the right thigh.
- Remove your hands in front of you so that you could settle in parallel to the floor.
- After the warm up, take a step forward again with your left foot and sit on an imaginary chair.The right leg should remain and the toe touches the earth.In this way you can first leave your back straight and then alternate with your body.
- Make such an attack with a different foot.
- You can repeat movements 15 times.
Hang in different directions
- To carry out the exercise, you have to become straight and put your legs together.
- Lift your hands up and fold her over your head.
- Tilt the body as far as possible to the left and keep this position for 15 seconds.You have to stretch on the right side of the body.
- Return to the initial position.
- Repeat the exercises and tilt the body to the right.
- In the future you can increase the time and keep the position of 30, 45 and 60 seconds.
During the training you can do another interesting exercise that perfectly strengthens the abdominal muscles.
- To carry out, you have to be four.
- Relax the press and take a deep breath.
- Exhale and, exhale, strain and pull the stomach tight.
- In this position you have to keep the stomach for at least 15 seconds.
Tips for better efficiency
In order for the training to be effective, the following recommendations must adhere to:
- It is necessary to gradually increase the intensity of the physical effort.In the presence of regular classes, the body not only adapts to the load, but also becomes more resistant.It is therefore recommended to run, cycle or power loads at least once a week.This will contribute even more effectively to burn excess calories and improve the metabolism.
- Preference for classes in fresh air preferred.This not only contributes to weight loss, but also to heal the entire body.
- It is important to plan courses.In this way you can prepare in advance and start the exercises in good time.For this it is necessary to choose clothing, shoes and fill yourself with water.Many use suitable music for training, which can also be better prepared in advance.
- Forcing the role in losing weight has nutritionTherefore, it must also be adjusted.Experts recommend, for example, to introduce more vegetables into their diet, including a croak with which the body can recover faster after strenuous training and bitter chocolate.It is also important to drink enough clean water (at least 2 liters per day).
- Do not neglect the scum.Before the main training session, it is necessary to warm up the muscles.This minimizes the creative and possible violation of tissues.And after lessons it is recommended to make muscle strips.
- Do not be distracted from conversations during this time.It is important to concentrate in the classroom, to make them correctly and with maximum return.This applies in particular if you are busy with a group of similar people.
- It is not only important to adapt the diet, but also to secure a normal vacation and a normal sleep in which the body can relax and recover.
- If it is difficult for you to choose exercises yourself, it is better to seek help from a trainerWho can offer a suitable and effective complex, taking into account their functions and wishes.And the most important thing is consistency.It is better to dedicate the exercises to the exercises 20 minutes a day than nothing to do.This is the most difficult, especially at the beginning of the path when a person with unpleasant sensations is faced with classes and tiredness.
How fast and how much you can lose weight
It is very difficult to talk about certain figures, since the result depends on the selection of physical exercises, frequency and intensity of the training as well as on the lifestyle that you will lead during this time.AlsoIndividual features of the body cannot be excluded.
Exactly one thing: If the training is constant and intense, the changes will be noticeable in a week: the fountain, the condition of the muscles of the body 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 the sides become less.
Pay attention!The main thing is desire and consistency.To make the result even more effective, you can concentrate on cardio load.