Often people who start leading a healthy lifestyle are surprised how quickly some parts of the body lose weight, and the stomach remains the same.
Even in some athletes, the elongated waist area is visible.Why is this happening and what exercises for losing weight and the parties will help to cope quickly with the "rescue circle" near the waist?
Reasons for the formation of fat deposits on the sides and abdomen
The appearance of the fat layer in the stomach and sides lead:
- life without sports loads;
- Excess daily calorie rate;
- Fermentation processes in the intestine.
Constantly using sweets, pastries and fried dishes can be recovered up to 5 kg per month!And all this will surely be deposited in the middle part of the body.The healthy diet in combination with the sport will allow you to get rid of a few pounds around the waist.
Effective Weight Loss Exercises and Home Sides
The exercises below are performed without any auxiliary sports equipment.There must be a minute break between them.
Do not start training in:
- heart disease;
- serious violations of the musculoskeletal system;
- irritation of pelvic and abdominal 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 proper breathing work.
Beginners are advised to make a "vacuum" lying with bent legs, sitting or standing on all four sides.Once these techniques are possessed, you can continue to a more complex option - staying in full growing.
Perform as follows:
- From a suitable starting position, do deep breath through the nose;
- Significantly draws through your mouth (you have to freely release your lungs) and hold your breath;
- In the extraction pull the stomach strongly, trying to climb to glue the stomach to the lower back;
- Stay in this position for 10-15 seconds, without relaxing the body's muscles;
- Extract slowly and gradually relax the muscles;
- Make some calm breathing cycles and repeat the exercise.
At 1 time it is necessary to perform 3-5 repetitions, gradually bringing the breath by holding 30 seconds and feeling the work of the abdominal muscles.For the obvious result, the "vacuum" exercise should be repeated 3-4 times a week for 2-3 weeks.
Thanks the "Vacuum" exercise:
- The amount of visceral fat will decrease;
- Good behavior will appear;
- will become stronger than the muscle of the matter;
- The lumbar spine pain will decrease.
Planck with curves
This is a classic bar on the forearms where the elbows remain under the shoulders, the palms are fastened along with the fist, the legs are directed, the lower part of the back does not bend.
Technique:
- Create a straight line from above to foot;
- In the extraction, lower the pelvis to the right, as if you try to touch the hip on the floor, but not touching it;
- in inspiration to return to a static position;
- With the next extraction, lower the pelvis to the left;
- Keep breathing calmly and repetitive 30-40 on each side without stopping.
This exercise helps:
- Deeply reinforce the rectune and steep abdominal muscles;
- Feel the gluteal muscles;
- Strengthen the hip joints and remove the sides.
Side
By practicing it constantly, all the press muscles, buttocks and hands will be involved in work, which helps reduce body size.
Perform as follows:
- Lie on the side, place the elbow on the floor under the shoulder, the forearm extends completely to the floor;
- Lift the pelvis up from the floor, creating a straight line from the head of the head to the foot;
- Breath calmly for 10-15 seconds;
- Perform on the other side.
It is necessary to repeat the side bar 3-4 times in one and the other.
Side rod contributes to:
- waist creation;
- deep work of the muscles of the legs, torso and forearm;
- Reduce scoliosis.
Lunch with curves
Initial position: Stay, stomach is directed from the inside.
It is worth avoid falling to the knee of the front leg inside, and also do not allow the body to change the perpendicular floor line.
Technique:
- Make a step back, lowering the back of the rear leg to the surface and keeping the front leg as vertically as possible;
- Turn the toos and hands to the outside of the front leg into extraction;
- In inspiration, return to the starting position and repeat 20-30 times in each direction.
Effect of Exercise:
- strong muscles of the buttocks and buttocks;
- deep study of oblique abdominal muscles;
- Strengthening the back muscles.
Tilts on the sides
This exercise will reduce the fat layer of the "circle of life" and strengthen the oblique abdominal muscles.Therefore, the waist can grow thanks to the muscles that appeared.
Starting position: the legs are slightly wider than the pelvis, the palms are collected at the back of the head, the press muscles are included in the work, the pelvis and feet remain collected, the tail column is in front.
Technique:
- In extracting, glue the body strictly on one plane in one direction, stretching the other;
- Breath calmly for 5-10 seconds;
- In inspiration, return to the starting position and repeat in the next direction.
Strengthening the muscle of the issue, the time spent in the position can increase in 30 seconds.To increase the amount of energy spent, you can keep your hands raised.
bench
When you practice it, the abdominal muscles will always be in good condition, and the stomach and sides will begin to melt before our eyes.A chair without a back is needed.
Starting position: sitting on the edge of the chair, holding the arms on both sides for it, keeping your feet straight, barely touching the floor with them.
Technique:
- deviate slightly back to flatten the body and head in a row;
- In extracting, keeping your feet together, bend them to the knees and run them to the body;
- lasts for 1 second and in inspiration to return to its original position;
- Repeat 30-50 times without holding your breath.
Twisting
They are performed on their backs, where the legs are bent on the knees, the palms are tapped behind the back of the head.
Technical Exercise:
- In extraction, lift the top of the body, pressing the bottom of the back on the floor;
- Linger for 1 second in the highest position, feeling the load on the press muscles;
- In the inspiration slowly sinks on the floor, checking the case;
- Repeat 15-30 times to 4-5 approaches.
For a greater effect, curves 2-3 times a week should be repeated for complete muscle restoration after load.
Twisting deeply processed the upper part of the abdominal rectus muscles, increasing the degree of fat burning on the sides.
Clutter
The difference from the usual winding is that in the opposite press it is reduced due to the growth of the legs, not the pelvis.
Is performed lying on the floor, where the hands lie on the sides of the body, the legs are directed if possible.
Technical Exercise:
- In the extraction, lift your feet up, raising the bottom of the back from the floor, as if it distorts the pelvis on the shoulders;
- In inspiration, the legs and lower back are slowly thrown to the floor;
- Repeat 15-30 times in 4-5 access, after breathing.
Oblique
They are perfectly combined with any other basic exercise for pumping the Rectus abdominal muscles.
It is necessary to lie on the floor with your back, bend your legs to your knees, weave your palms in your head.
Technique:
- The ankle of one foot is placed on the knee of the other;
- The matter 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 next direction with a change of legs;
- Repeat 15-30 times to 4-5 approaches.
Twisting with raised legs
They combine all types of loads, so the press works constantly.
Starting position: the whole back on the surface, the legs are raised so that the legs form a right angle with the hips, the palms are on the back of the head.
Technique:
- Excessive, the issue rises smoothly, rounding the spine of the chest, the head moves towards the knees;
- 1 second of delay, and with a suction, the body smoothly falls down;
- Repeat 15-30 times in 4 groups.
Side twist
Exercise helps tighten the stomach and increase muscle endurance.
Starting position: the back on the floor, the hands are guided by the back of the head, the legs are slightly bent and return to the side, the body is twisted on the side of the sides.
Technique:
- In extraction, the head rises up, the shoulder blade explodes the floor;
- In inspiration, the body slowly falls down;
- Repeat 2-15 times 2-3 access, turn your knees in the next direction and repeat.
It should also be remembered for the breathing and viewing of the ceiling without bending the neck.
Twisting "bike"
They are performed on the floor, the legs are slightly bent and grown so that the hips are perpendicular to the floor, the fingers are intertwined at the back of the head.
Technique:
- In extraction, twist on the right side, trying to touch the left right knee elbow;
- At this time, the left foot is approaching the body;
- In inspiration, the issue falls;
- Change the sides.
Make the number of times in which the abdominal muscle burning will begin.
Effect:
- elaboration of the upper, lower and oblique press;
- Strong burning of fat on the side of the sides.
All of the above training helps to reduce the amount of fat layer in the stomach and sides as soon as possible.By combining this with a healthy diet and enough sleep, the body will be transformed for good.