Often, people who begin to lead a healthy lifestyle are surprised by how fast some parts of the body weaken and the stomach remains the same.
Even in some athletes, the convex zone of the waist is noticeable.Why is this happening and what kind of exercises for weight loss and sides will help to deal with the "rescue circle" near the waist quickly?
The causes of fat formation in sides and abdomen
The appearance of the fat layer on the stomach and sides waters:
- Life without sports loads;
- excess daily calorie standards;
- The processes of fermentation in the intestine.
Constantly using sweets, sweets and fried dishes can be restored up to 5 kg per month!And all this will surely be delayed in the middle of the body.A healthy diet in combination with sports will allow you to get rid of a few pounds around your waist.
Effective exercises for weight loss and sides at home
The below exercises are performed without any sporting sports equipment.There must be a minute break between them.
Don't start training at:
- heart disease;
- serious disorders of the musculoskeletal system;
- exacerbation of pelvic and abdomen diseases;
- pregnancy;
- Critical days.
Vacuum exercise
This exercise will give a greater effect when performed in the morning and on an empty stomach.It is based on the right respiratory work.
Beginners are advised to make a "vacuum" lying with bent legs, sitting or standing fours.After mastering these techniques, you can move on to a more complex option - to stand in full growth.
Complete as follows:
- From a comfortable starting position, make a deep air through the nose;
- Exhale sharply through the mouth (you must freely release the lungs) and hold your breath;
- The exhalation is heavily dragging your stomach, trying to stick to gluing your stomach to the lower back;
- Stay in this position for 10-15 seconds without relaxing the muscles of the body;
- Exhale slowly and gradually relax your muscles;
- Do a few calm breathing cycles and repeat the exercise.
Within 1 time it is necessary to perform 3-5 reps, gradually leaving the breath for up to 30 seconds and a feeling of the work of the abdominal muscles.For the visible result, the vacuum exercise should be repeated 3-4 times a week for 2-3 weeks.
Thanks to the Vacuum Exercise:
- The amount of visceral fat will decrease;
- A good posture will appear;
- it will become stronger than the muscles of the case;
- Lumbar spine pain will decrease.
Plank
This is the classic strap of forearms where the elbows remain below the shoulders, the palms are tied together in a fist, the legs are upright, the lower back does not bend.
Technique:
- Create a straight line from top to legs;
- On lifting, lower your pelvis to the right, as if you were trying to touch the thigh on the floor, but do not touch it;
- The inspiration to return to a static position;
- With the next exhalation, lower the pelvis to the left;
- Continue to breathe and do 30-40 reps on each side without stopping.
This exercise helps:
- deeply develop the rectus and tilt the muscles of the abdomen;
- Feel the gluteal muscles;
- Strengthen the hip joints and remove the sides.
Sidebar
By practicing it constantly, all the muscles of the press, ass and hands will be included in the work, which helps to reduce the size of the body.
Complete as follows:
- Lie on the side, place the elbow on the floor under the shoulder, the forearm lies completely on the floor;
- Lift the pelvis up from the floor, creating a straight line from the head of the head to the feet;
- Breathe calmly for 10-15 seconds;
- Complete from the other side.
You need to repeat the sidebar 3-4 times in both.
The sidebar contributes to:
- Creating the waist;
- Deep work of the muscles of the legs, torso and forearm;
- Reduction of scoliosis.
Ours with turns
Starting position: Stand, the stomach is directed inward.
It is worth avoiding the fall of the knee on the front leg inwards, and also do not allow the body to change the perpendicular line of the floor.
Technique:
- Take a step back, lowering the knee of the hind leg to the surface and holding the front lower leg as vertically as possible;
- Turn the torso and hands on the outside of the front leg of exhalation;
- In inspiration, return to the starting position and repeat 20-30 times in each direction.
Exercise effect:
- strong muscles of the hips and ass;
- A deep study of oblique abdominal muscles;
- Strengthening the muscles of the back.
Tilted
This exercise will reduce the fat layer of the "life circle" and strengthen the inclined muscles of the abdomen.Therefore, the waist can increase thanks to the muscles that have emerged.
Starting position: The legs are a little wider than the pelvis, the palms are collected on the back of the head, the muscles of the press are included in the work, the pelvis and the legs remain assembled, the tail is forward.
Technique:
- The exhalation tilt the body strictly in one plane in one direction, while stretching the other;
- Breathe calmly for 5-10 seconds;
- As inspired, return to the starting position and repeat in the other direction.
Strengthening the muscles of the case, the time spent in the posture can increase to 30 seconds.To increase the amount of energy consumed, you can hold your arms raised.
Chair
When you practice it, your abdominal muscles will always be in good shape, and the stomach and sides will begin to melt before our eyes.A chair is needed without back.
Starting position: Sitting on the edge of the chair, holding his hands on both sides for him, holding his feet straight, barely touching the floor with them.
Technique:
- Divide a little back to align your body and pointing in a line;
- Exhale, keep your feet together, bend them in your knees and point them to the body;
- Hold for 1 second and inspire to return to its original position;
- Repeat 30-50 times without holding your breath.
Twist
They are performed, lying on their back, where the legs are bent in the knees, the palms are tapped behind the back of the head.
Technique Exercise:
- To exhale, lift the upper body, pressing the lower back to the floor;
- Hold for 1 second in the highest position, feeling the load on the muscles of the press;
- Of inspiration slowly sinks to the floor, controlling the case;
- Repeat 15-30 times in 4-5 approaches.
For greater effect, twist 2-3 times a week should be repeated for complete muscle recovery after loading.
The twist deeply made the upper part of the muscle of the rectus of the abdomen, increasing the rate of fat burning on the side.
Backward
The difference from the ordinary twist is that in the reverse press it is reduced due to the lifting of the legs, not the pelvis.
It is performed lying on the floor where the arms are stretched on the side of the body, the legs are straight, if possible.
Technique Exercise:
- On exhalation, lift your legs up, lifting the lower back from the floor, as if you were twisting your pelvis to your shoulders;
- The inspiration of the legs and lower back slowly descend to the floor;
- Repeat 15-30 times in 4-5 approaches after you breathe.
Sloping
They are perfectly combined with any other basic exercise to pump the abdominal muscle of the rectus.
You need to lie on the floor with your back, bend your legs at your knees, weave your palms on your head.
Technique:
- The ankle of one leg is placed on the knee of the other;
- The case rises up and slightly twisted, as if the elbow extends to the knee of the opposite leg;
- In inspiration, return to the starting position and do the same in the other direction by changing your feet;
- Repeat 15-30 times in 4-5 approaches.
Leg -up
They combine all types of loads so that the press works constantly.
Starting position: The whole back of the surface, the legs are lifted up so that the legs form a right angle with the hips, the palms are on the back of the head.
Technique:
- Excess, the case rises smoothly, rounding the spine of the chest, the head moves to the knees;
- 1 second delay and with inhalation the body falls down smoothly;
- Repeat 15-30 times in 4 sets.
Sideline
Exercise helps to tighten the stomach and increase muscle endurance.
Starting position: The back of the floor, arms are guided by the back of the head, the legs are slightly bent and turned sideways, the body is twisted on the side of the sides.
Technique:
- The exhalation of the head rises up, the shoulder blades are detached from the floor;
- The inspiration slowly descends;
- Repeat 12-15 times 2-3 approaches, turn your knees in the other direction and repeat.
You need to remember the even breathing and look at the ceiling without bending your neck.
Bicycle
They are performed on the floor, the legs are slightly bent and raised so that the hips are perpendicular to the floor, the fingers are intertwined on the back of the head.
Technique:
- Exhaling, twist on the right, trying to touch the left elbow on the right knee;
- At that time, the left leg approaches the body;
- The case is eliminated;
- Change the sides.
Make the number of times in which the burning of the abdominal muscles will begin to be felt.
Effect:
- development of the top, lower and hair press;
- Powerful fat burning on the side of the sides.
All of the above workouts help reduce the amount of fat on the stomach and side as soon as possible.Combining this with a healthy diet and enough sleep, the body will transform to better.