We bring an article that examines exercises for the weight loss of the abdomen and sides.You will learn how physical exercises contribute to the weight loss process and those better than diet or hunger.Read the choice of exercises and what personal characteristics you will take into account.Also, meet some basic and effective exercises that can easily perform on your own.
How does exercises contribute to weight loss
Exercise plays an important role in the fight against excess weight and obesity for the following reasons:
- Physical activity contributes to the active combustion of energy consisting of fat deposits.And this leads to the mobilization of oil and a decrease in the amount of the body.
- When a person sits on a low -calorie dietIn order to protect the body, energy reserves, especially if the diet is very tiring and a person sits for a long time, it contains a protective physiological reaction that prevents weight loss.With physical activity, this does not happen and the weight disappears much faster and more efficiently.
- Physical activity stimulates the sympathetic parts of the nervous system and increases the ratio of metabolism.In this case, the amount of energy consumed by the body is consumed and this leads to weight loss.
- It should also be mentionedRegular loads improve physical and psycho -emotional moodMake a person active and strong and life is much more interesting and brighter.
How can you choose the best exercises for yourself
Experts recommend you to consider the following features to choose the appropriate exercises for them:
- If you want a thin waist, you should reject additional load slopes.This exercise contributes to the intense growth of the inclined and lateral muscles of the press, so that the waist will increase over time.Such exercises are more suitable for girls who want to increase their body rates than girls.
- Council courses are considered effectiveIn the fight against excessive oil in the abdomen, there is a danger that you should not forget: the circle fixed classes provoke the neglect of pelvic organs.
- If you decide to return to the sides with additional weight, you cannot make sudden movements in the process of performing the exercise.
- Apartments with excess kilograms in the stomach and sides will help the cardio load.Such exercises increase metabolism and contribute to intense burning of fat deposits.It is also worth a choice of range loads.
- It is also recommended to combine physical exercises with additional loads.
- In this process, it is necessary to check the load of the press in the inclined muscles of the press and should not be excessive.
Best exercises
There are various exercise sets that allow you to make your waist thin and beautiful.
Twist
The most famous is rightly bending in the press.
- To achieve this, you need to reach out to a flat surface or carpet and bend your legs to your knees (the feet should be on the ground).
- Bring your hands behind your head, take a deep breath, tear the body off the ground and pull it to your feet.
- Then breathe and go back to the original position.
- It is recommended to repeat the 2-3 approaches.
Reverse bending
- To do this, reach your back, bend your knees and put the feet on the ground.
- Place the hands along the body.
- Now it is necessary to raise the legs at the end of the hips to stand upright and the knees move towards the chest.
- When you tear the legs from the ground, you need to breathe and breathe when the legs are placed on the ground.
- 10 Repetition 3 Approach is recommended.
Bending bending
- It is necessary to lay on an equal surface, put your hands behind your head and bend your legs to the knees to prevent the feet touch the ground.
- Now you need to raise the safe and reach out to the left knee with the right elbow.The left side of the body should remain on the ground.
- On the contrary, repeat the movement: reach the right knee with the left elbow to the right side of the body.
- In an approach, you need to do at least 15 repetitions.
Plank
This is a simple exercise for the work of the press, hip and waist muscles at first glance.
- Take the position on the ground so that elbows, knees and fingers withdraw on the ground.
- The neck and spine should be built on a line and the look is directed forward.
- Then you need to tear the knees from the ground and be in this position for 30 minutes.It is important that breath is ordinary.
- After that, you can go to the position of the side bar and perform the exercise on both sides of 30 seconds.
- Take a position again to keep the feet and palms on the ground.
- Move the center intensity to the right side of the body.Right hand should be bent at right angles.
- Put your left leg to the right, hold your legs straight, remove your hips.
- You must be 30 seconds in this position.In the future, you can fulfill the plan for 1-2 minutes.
- Repeat the exercise for the other side.
Lunges rotating the corps
This exercise is perfect for beginners.
- Take a forward step with the left foot and bend it in the knee.This will allow the muscles of the right thighs to be stretched.
- Extend your hands in front of you, so they settle parallel to the ground.
- After the heat, take a step with his left foot again and sit on a imaginary chair.The right leg should be left behind and the toe should touch the world.By doing this, you can first leave the back straight and then do it in order with the body.
- Make such an attack with another foot.
- You can repeat the movements 15 times.
Slopes in different directions
- To perform the exercise, you must be flat and bring your legs together.
- Raise your hands and fold on your head.
- Tilt the body as much as possible and hold this position for 15 seconds.You should feel stretch on the right side of the body.
- Return to the starting position.
- Repeat the exercises by bending the body to the right.
- In the future, you can increase time and maintain a position of 30, 45 and 60 seconds.
During the training, you can do an interesting exercise that perfectly strengthen the abdominal muscles.
- You must be in all four to run.
- Relax the press and take a deep breath.
- Breathe and draw the stretch and stomach tightly.
- In this position, you need to keep the stomach at least 15 seconds.
Tips for better efficiency
In order for the education to be effective, it is necessary to follow the following suggestions:
- It is necessary to gradually increase the density of the physical effort..In the presence of normal classes, the body not only adapt to the load, but also becomes more flexible.Therefore, it is recommended to include jogging, bicycle or power loads at least once a week.This will help to burn excessive calories even more effectively and improve metabolism.
- Choose the classes in the fresh air.This contributes not only to weight loss, but also to healing the body as a whole.
- It is important to plan a lesson.This will allow you to prepare in advance and start exercises on time.After all, it is necessary to decide on clothes, shoes and stock on water.Many of them use suitable music for education, which is better to prepare in advance.
- The challenge of the role in weight loss is fedTherefore, it must be set at the same time.For example, experts recommend bringing more vegetables to their diets, which allows the body's education and bitter chocolate to heal faster.It is also important to drink enough clean water (at least 2 liters per day).
- Don't forget the dirt.The muscles must be heated before the main training.This will minimize the pancakes and possible injuries of tissues.And after the course, muscle cracks are recommended.
- Don't be disturbed by the speeches in this period.It is important to concentrate in the classroom, to make them with correct and maximum return.This is especially true if you are dealing with a group of similar people.
- It is important not only to adjust the diet, but also to secure a normal holiday and sleep that the body can relax and heal.
- If it is difficult to choose the exercises yourself, it is better to get help from a coach.It can offer an appropriate and effective complex, taking into account your features and requests.And the most important thing is fixedness.Spending 20 minutes a day to exercises is better than doing nothing.This is especially the most difficult at the beginning of the path that a person encounters unpleasant feelings after class and fatigue.
How fast and how much weight can you lose
It is very difficult to talk about certain numbers, because the result depends on the selection of physical exercises, the frequency and intensity of education, as well as the lifestyle you will lead in this period.MoreoverThe individual characteristics of the body cannot be excluded.
Exactly something: If the training is constant and intense, the changes are noticed within a week: the condition of the body, the muscles of the body and the body as a whole heal.In this way, you can lose up to 4 kg per month, which means that the waist and sides will be less.
To pay attention!The main thing is desire and stability.And you can walk to make the result even more effective and focus on the cardio load.