Stopped getting into their favorite things that was very recently?There were ugly barrels, so confidence in its perfection disappeared?Every second is faced at different stages of life.Nowadays, more than 60% of men and women around the world are dissatisfied with what they see in the mirror every day, and intensively looking for ways to deal with being overweight.
Do you want a flat stomach and a beautiful waist?Exercises for abdominal and lateral weight loss are a great solution for those who dream of returning harmony.In combination with a balanced diet, you will achieve fantastic results much faster and more efficiently, which will stay with you for many years.
Why Weight is increasing
Small fat volumes are the norm for any person.It provides protection of bone and organs from hypothermia, any consequences from the outside.Excessive sediment is already an alarm.You can get rid of them with training and, for example, an exciting diet.But before you draw an exercise program and determine the diet, you need to know for what reason the weight "climbed up":
- Reduced metabolism.The older the person becomes, the slower he has metabolism.It becomes much harder for the body to digest incoming foods, which gradually leads to overweight.You may have noticed many times that your relatives, friends eat a lot of fat, sweet, while the figure remains so slim, and you start to get into, for example, yeast, from any bun.This is directly related to metabolism, which is normal in the first case, and reduced in the second.
- Genetic predisposition.Scientists have shown 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 be prone to excess fat.
- Sedentary lifestyle.If you move little, you do not do it, even the slightest physical activity, then you will inevitably get at least a few kilograms that it will be very difficult to deal with this schedule.
- Overeating.Any overeating is the main cause of being overweight.Especially if it is combined with a sedentary lifestyle, fat accumulates several times faster.
- Incorrect posture.Constantly stopping, fat gradually accumulates in the abdomen.To avoid this, you need to keep your back straight.
- Hormonal changes and failures.When a woman or man reaches the age of majority, serious hormonal changes occur, and various malfunctions are not rare, inevitably, causing body weight.
Why is it important to do exercises for a plan for middle and flat stomach
It is important to remove the stomach and sides with the most effective exercises not only for a beautiful look.It is also useful for the health of the whole body.There are some medical indications in which physical activity is very important:
- Risk of increasing cholesterol.As body weight increases, the percentage of cholesterol in the blood also grows.Its excessive content leads to the health, occurrence and development of many serious diseases.
- Risk of stroke and heart attack.This applies to people over the age of 40 with the body weight index, which is more than 30. In this situation, vascular work deteriorates, the load on the heart increases several times.All this in the complex creates additional risks, stroke, heart attack.
- Slow blood circulation.Accumulating fat produces improved internal organs.As a result, nutrients become much worse, blood circulation slows down, which provides a good deterioration, increases the risk of cancer.
- Reduction of immunity.Excessive body weight leads to a slowdown in metabolism, a hormonal background violation.The body weakens and becomes much more susceptible to various colds, viral diseases.
Effective exercises for weight loss and parties
The abdominal and lateral muscles form a peculiar "corset".Other muscle work on the back, buttocks and inside the hips depends on their condition.Only a competent set of exercises always keeps the body in full condition.The results depend on the initial amount of fat deposits and the human mood to reduce weight.
Before choosing appropriate physical activity, remember that any motor activity in combination with diet gives a comprehensive effect and does not affect only the selected areas:
- Home training should be done regularly.
- Absolutely all parts of the body are involved.
- For greater efficiency, a competently compiled diet is implemented.
We offer you the following exercises that will help you make your waist and stomach elastic and without one fat.
Spun
This is one of the most common movements that are very popular today.It is not considered the most effective, but the bark is significantly designed.If you combine it competently with your diet, you will very quickly notice the great result.
- We sleep on a soft gym rug.We put our feet on the knees.It is imperative that even in a bent position they stand evenly on the floor surface with the entire foot.
- We put our hands behind our heads.
- We inhale deeply and start lifting the upper body.Each increase is definitely accompanied by exhalation.
- By lowering the body's body, we slowly inhale.After the back is completely on the floor, we repeat the exercise again.
- We take 2-3 approaches from 10 repetitions.
Reverse rotation
- We go with your back on the gym rug.
- We have legs to be perpendicular to the floor, but the feet are completely on the surface.
- We put our hands along the body with your palms down.
- When exhaling, lift the lower body, place your feet as much as possible with your chest, touching a little and attaching for a few seconds.
- Inspired by us, we get to the starting position.
- We take three approaches from ten repetitions.
Sloping
This exercise resembles classic twisting, but with some adjustments.The implementation technique provides shoulder turns.
- We sleep with your back on the gym mat and take the starting position, leading our hands to the neck.
- We fold the feet so that they do not touch the surface.
- We lift the upper body while turning the shoulder sideways.When the right shoulder turns, the left side remains unchanged, lying down.
- We repeat the movement on the left shoulder, similar to the right side.
- Repeat 12 times.
Turning with raised legs
- We lie down and pull our feet up (you can cross them).
- We do the body's twisted body, similarly classically.
- By lowering, we breathe, exhaling, lifting.
- We take three 10-15 repetition approaches.
Plank with turns
She works brilliantly on her back, hips and press.
- We sleep in the starting position - the knees/elbows are on the surface of the bar.
- We ensure that the cervical region and spine are placed evenly.We look right in front of us.
- We lift the roads from the floor and put our feet on the socks.
- So we hold on without a 30 -second movement.It is important that breathing is not difficult.
- We repeat the exercise for each side as much time.If the physical shape allows you can stand for 1 minute.
Plank with a turn
- We go to the surface on the side.
- We carry body weight in the right elbow/ hand and in the appropriate leg.It is important that the hand is in a bent position to form a straight angle.
- Put the left leg on the right.We hold the lower limbs evenly.Raise your hips off the floor.
- We hold for 30 seconds in this way.
Waterfront
If you have never done exercises on your stomach in the past, you should definitely do effective data attacks.
- We take one small step with the right foot and bend it.After accepting this position, muscle tension in the thigh is felt.
- We lift our hands right in front of us parallel with the floor.
- We take a significant step forward with the left foot and sat down a little.The good in this case stays behind, but with an increase in socks.
- The back should be constantly smooth when moving.
- We repeat the attacks.
- We make 15 repetitions on each leg.
Leans on the side
- We get up straight.We lift our hands over your head and put together.
- We hit the right.Ideally, the torso is as much bent as possible - you should feel stretching on the left.We are fixed in a sloping position for 15 seconds.
- Reding back in the starting position.
- We make a repeated slope in the other direction with the same delay for 15 seconds.
- As soon as you get used to the "delay", you can increase their time, for example by 30 seconds.
"Vacuum"
This exercise is ideal for the development of the abdominal press.It is based on breathing.
- We stand on all fours, holding this position with the help of knees and elbows.
- We breathe deeply.At this point, the press must be as calm as possible.
- Exhale while pulling out our stomach by straining the press.
- We hold on to 30 seconds.
- We repeat 2-3 approaches 15 repetition.
Lifting
- We lie down, stretching our hands along the body, palms to the floor.
- We fold our feet at the knees, place it sideways, while not forgetting that the feet should stand directly on the surface.
- Slowly, slowly lift your hips with your lower back.The rest of the body should remain motionless on the carpet.
- We slightly bend our back and clip the hip muscles.We hold on to this position for a few seconds, fixed.
- We return to its original position.
- We repeat 10-15 times in several approaches.
How to choose physical exercise for weight and side loss
You need to develop a program before you start removing the edges and stomach.It is unlikely that without reflection will give the desired effect.The training kit is selected for each person individually, taking into account the characteristics of the body, the initial physical shape and body parameters.An experienced coach should address this issue.
There is no need to visit the gym, fitness centers to get a consultation.One training with a specialist is enough to choose the right exercises and make a plan.It also shows some movements.
If you are not able to communicate with the coach, you can simply do general exercises, such as charging in the morning.However, do not forget that it does not have so much efficiency.Then it is best to try to personally draw up a training plan, but with a mandatory record of the following factors:
- Medical indications/contraindications.For example, people suffering from osteochondrosis are best left in exercises with sharp movements.Patients with cardiovascular problems should refuse weightlifting, jogging.
- The targets.The greater the goal, the more complicated and efficient the set of exercises should be.If you just have to remove a few kilograms, in combination with a low carb diet will be enough with simple exercises.It is important to do cardio training and press exercises to get a greater effect and athletic form.
- The circumstances.If you are constantly going to the gym, then the opportunity to do exercises using different simulators.Otherwise, you need to choose training that can easily be done at home with improvised means.
Removal of waist and stomach is not as difficult as it might seem at first glance.The key is to properly adjust and create a program that will help you quickly achieve your desired goal.And we will help you on this issue.