Listen to get on your favorite things that were recently at the time?There were ugly barrels, which is why trust in its perfection disappeared?Every second is faced in different stages of life.Today, more than 60% of men and women around the world are dissatisfied with what they see in the mirror every day and are intensively looking for options to cope with the problem of overweight.
Do you want a flat belly and a nice waist?Exercises for losing weight and sides are an excellent solution for those who dream of returning harmony.In combination with a balanced diet, they achieve fantastic results much faster and more efficiently, which stays with them for many years.
Why does the weight grow
Smaller fat volumes are a norm for every person.It offers protection of bones and organs from hypothermia, all effects from outside.Surpluses are already an opportunity for fear.You can get rid of them with training and, for example, a fascinated diet.However, before you create a exercise program and determine with a nutritional technique, you need to know for what reason the weight is "climbed up":
- Reduced metabolism.The older one person becomes, the slower he has the metabolism.It becomes much more difficult for the body to digest the incoming food, which gradually leads to a set of overweight.Perhaps you have often noticed that your loved ones, friends have a lot of fat, sweet, while the character stays so slim and you start to get from every bun on yeast.This is due to the metabolism, which is normal in the first case and reduced in the second.
- Genetic predisposition.Scientists have proven that the presence of fat deposits in the body is directly related to human genetics.If relatives in the older line suffered from an increased body weight, they have an accusation for excess fat.
- A sitting lifestyle.If you move little, you don't commit even the smallest physical exertion, and then you will inevitably win at least a few kilograms that it will be very difficult to finish with this schedule.
- Overeating.Every excessive food is the main cause of excess weight.Especially when it is combined with a seated lifestyle, fat collects several times faster.
- Wrong attitude.Fat will constantly accumulate in the stomach.To avoid this, you have to keep your back straight.
- Hormonal changes and failures.When a woman or a man reaches adulthood, serious hormonal changes occur, various malfunctions are not unusual, which inevitably brings body weight.
Why is it important to do exercises for a thin waist and a flat stomach
It is important to not only remove the stomach and pages with the most effective exercises for a beautiful look.This is also useful for the health of the entire organism.There are some medical information in which physical activity is of crucial importance:
- The risk of cholesterol.With an increase in body weight, the percentage of cholesterol levels also grows in the blood.The excessive content leads to poor health, the occurrence and development of many serious illnesses.
- The risk of stroke and heart attack.This applies to people who have reached the 40-year age of 40.All of this in the complex carries additional risks, the likelihood of strokes, heart attacks.
- Slowing the circulation.Humanding of fats create an improved load on the internal organs.As a result, the nutrients become much worse, the blood circulation slows down, which ensures a deterioration in the borehole, and increases the cancer risks.
- Reduce immunity.Excess body weight leads to a delay in the metabolism, a violation of the hormonal background.The body weakens and becomes much more susceptible to different colds, virus diseases.
Effective exercises for weight loss and pages
The muscles of the abdomen and sides form a strange "corset".The work of other muscles that are on the back, buttocks and the inside of the hips depend on their condition.Only a competently composed series of exercises always keeps the body in perfect condition.The results depend on the initial amount of fat deposits and the human mood to reduce weight.
Before choosing a suitable physical activity, it must be noted that every motor activity in combination with a diet has a comprehensive effect and not only concerns the selected areas:
- Home training must be carried out regularly.
- Absolutely all parts of the body are involved.
- A competent diet is implemented for greater effectiveness.
We offer you the following exercises that help at home to make your waist and stomach elastic and without individual fat.
Twist
This is one of the most common movements that are very popular today.It is not considered the most effective, but the bark is developed remarkably.If you combine it competently with the nutrition of the diet, you will quickly notice the excellent result.
- We lie down on a soft gymnastics carpet.We bend our legs in our knees.It is absolutely necessary that you stand evenly on the floor even in a curved state, with the whole foot.
- We put our hands behind our heads.
- We breathe in deeply and start to lift the upper body.Every increase is necessarily accompanied by exhalation.
- When we lower our body, we slowly breathe in.After the back is completely on the floor, we repeat the exercise again.
- We make 2-3 approaches of 10 repetitions.
Reverse turn
- We go back in the gymnastics carpet.
- We have the legs so that they are perpendicular to the ground while the feet are completely on the surface.
- We put our hands over the body with the palms below.
- When exhaling, raise the lower body, bring the legs to the chest as far as possible, touch slightly and be fixed for a few seconds.
- With inspiration we fall into the starting position.
- We follow three approaches of ten repetitions.
Twist
This exercise is similar to the classic twisting, but with some adjustments.The implementation technology ensures shoulder turns.
- We are in the gymnastics with our backs and take the starting position and lead our hands into our throat.
- We bend our legs so that they do not touch the surface.
- We lift the top of the body and turn our shoulders to the side.If the right shoulder turns, the left side remains in a constant, lying position.
- We repeat the movement for the left shoulder, similar to the right side.
- Repeat 12 times.
Twist
- We lie down and pull our legs up (you can cross them).
- We carry out the twisting body of the body, similarly classic.
- We breathe air while lowering and breathe out when lifting.
- We carry out three approaches of 10-15 repetitions.
Planck with curves
Remarkably, she works on the back, hips and press.
- We lie in the starting position - knee/elbow are on the surface in the condition of the rod.
- We ensure that the cervix region and the spine are evenly placed.We look right in front of us.
- We lift our knees from the floor and put our feet on our socks.
- So we record 30 seconds without movement.It is important that breathing is not difficult.
- We repeat the exercise for each side at the same time.If it deals with the physical form, you can be in 1 minute.
Planck with a curve Planck
- We also go to the surface.
- We transfer the weight of the body to the right elbow/ hand and the corresponding leg.It is important that the hand forms a right angle in a curved state.
- Place your left leg to the right.We keep the lower limbs evenly.Lift the hips from the ground.
- In this way we have been holding for 30 seconds.
Tabs
If you have never done exercises about your stomach before, you should definitely carry out effective data attacks.
- We take a little step with our right foot and bend it.After accepting this position, muscle tension can be felt in the thigh part.
- We lift our hands right in front of us in parallel to the ground.
- We take a considerable step forward with our left foot and sit down slightly.The right one in this case remains in this case, but with the climbing of the sock.
- The back, if you do a movement, should be constantly even.
- We repeat the attacks.
- We make 15 repetitions on every leg.
Tilt on the sides
- We're up.We lift our hands over your head and fold together.
- We make tendencies to the right.Ideally, so that the upper body bends as far as possible - the stretch on the left should be felt.We are fixed in an inclined position for 15 seconds.
- Back to the starting position.
- We make repeated tendencies in the other direction with the same delay for 15 seconds.
- As soon as you have got used to the "delays", you can, for example, increase your time by 30 seconds.
"Vacuum"
This exercise is ideal to work out the abdominal press.It is based on breathing.
- We stand on all fours and keep in this position with the help of knees and elbows.
- We breathe in deeply.At this moment the press should be as relaxed as possible.
- Exhale and at the same time pull in our stomach and strain the press.
- We hold up motionless for 30 seconds.
- We repeat in 2-3 approaches of 15 repetitions.
Increases of the hips that lie
- We lie down and stretch your hands along the body, palms to the ground.
- We bend our legs on our knees and place ourselves on the sides, while we don't forget that the feet should be exactly on the surface.
- Slowly, slowly lift the hips with the lower back.The rest of the body should remain an immobile look on the carpet.
- We bend our back a little and strain the gluteal muscles.We record a few seconds in this position, defined.
- We return to the initial position.
- We repeat 10-15 times in several approaches.
How to choose physical exercises to lose weight and pages
Before you remove the sides and the stomach, a program must be created.It is unlikely that the thoughtless execution of exercises will achieve the desired effect.The training set is selected individually for each person, with the properties of the body, the initial physical form and the body parameters into account.An experienced trainer should deal with this problem.
In order to receive advice, it is not necessary to visit sports halls and fitness centers.Training with a specialist is sufficient so that he can choose the right exercises and create a plan.It also shows the technology to carry out some movements.
If there is no way to contact the trainer, you can simply do general exercises, for example charging in the morning.However, do not forget that there is not so much effectiveness.It is then best to create a training plan personally, but with the mandatory accounting of the following factors:
- Medical indications/contraindications.For example, people who suffer from osteochondrosis are best given up by exercises with sharp movements.Patients with the problems of the heart and blood vessels should give up and run weight lifting.
- Goals.The larger the goal, the more complicated and more effective the exercise quantity should be.If you only have to remove a few kilograms, simple exercises in combination with a low carbohydrate diet are sufficient.For a greater effect and the acquisition of sporty forms, it is important to carry out cardio training and carry out exercises for the press.
- Conditions.If you are constantly going to the gym, then the opportunity to carry out exercises with different simulators.Otherwise, it is necessary to select a training session that can easily be carried out at home with improvised agents.
Removing the waist and the stomach is not as difficult as it may appear at first glance.The main thing is to set a program correctly and create a program that helps to quickly achieve the desired goal.And we will help you.