Home exercises for weight loss and the parties are guaranteed to give a result if they regularly perform them and observe the correct diet. Many do not require special details and their technique is simple and available for beginners as well.
Reasons for the appearance of fat in the waist in women and men
Of all the problems with the image, the fatty deposits in the stomach and sides are less aesthetically aesthetically pleasing and more dangerous to health because the fat that enraps the internal organs, violating their performance. The main reasons for its appearance:
Improper food. The abundance of sugar, flour, fatty products and fast food in the diet is filled with excess weight storage in the abdomen and side.
Overeating. Even if the person's menu as a whole contains healthy food, but it is used in excess - the digestive system does not have time to withstand it, it remains in the bowel folds in the form of slag. This affects the volume of the lower abdomen. In addition, large parts stretch the stomach, which also helps to grow middle and upper abdomen. And when overeating, excess energy enters the body, there is no time to spend it and is deposited in problems with problems in the form of a layer of fat.
Hormonal failures, most often arose as a result of stressful situations. Spoiled sleep, excessive experiences and loads contribute to the release of the "fear hormone" of cortisol. A regular abundance in the body slows down metabolism, which leads to weight gain.
Alcohol consumption, especially beer in large quantities. This fact directly affects the large stomach only in the sense that a large amount of fluid extends the stomach. A more serious problem is that alcohol provokes a feeling of hunger and after their consumption a person consumes a large amount of food.
Age. Women are less likely to have adipose reserves in the abdomen and waist than men. But after 40 years, when the pre-chopaus occurs and the production of female hormones decreases, waist volumes increase in them.
Inactivity. Many people believe that you can get rid of your abdomen when doing exercises on the press muscles. But if you leave the diet, they will strengthen and grow, remaining under the adipose tissue, which will make the stomach and even larger sides in volume.
Which exercises should be done to remove the stomach and sides
The best exercises that help lose weight in the abdomen and the sides are considered:
Cardiocation. They help to burn fat throughout the body, including the stomach. These include jogging, cycling, jumping, "burpee", climbing to the raised surface, walking on steppes and orbitrek.
Basic Power Training. During their implementation, most body muscles work, including the cortex muscles, which allows you to build the correct size and visually narrow the waist. In addition, they are a lot of energy and begin the process of fat burning. These are all kinds of meetings, attacks, deadlift.
Respiratory- They begin to burn fat due to the saturation of tissue with oxygen and static loads on the muscles, help tighten the stomach: vacuum, twist with special respiratory technique. They are especially suitable for those who have been born women with Distem.
Local to strengthen all press muscles: all types of winding, foot spill, ribbon, static loads.
Home simple exercises on the floor
Many people believe that it is impossible to place the figure in order without visiting the gym and the control of the coach. In fact, having a strong desire to change the waist volume and get rid of the sides, you can achieve the result at home. The most effective exercises are listed below.
Twisting
One of the simplest and most effective ways to tighten the upper and middle press muscles are ordinary twisting.
Technique:
Lie on your back, bend your legs to your knees and spread slightly on the sides so that your feet are slightly more than in the width of the shoulder.
Take your hands behind your head and click on the castle on the back of the head, the elbows look exclusively on the sides.
Raise the shoulders and the top of the back from the floor, promoting the press muscles, the lower back remains to be pressed on the floor. The head and upper back form a straight line, the lift does not occur due to the neck, but only because of the abdominal muscles. The elbows during execution are viewed on the sides and are not connected.
At the top, you have to fix it for a few seconds and get down.
Clutter
Exercise is intended to strengthen the lower press muscles. It is considered quite difficult, and not all beginners are able to perform it correctly, you need several times. But the main thing is to start, systematic practice will help improve the results after a few weeks, subject to proper food.
Technique:
Lie on an even surface, grab with your hands after some support behind your head. They can be the legs of the table, sofa, chair or any other furniture. You can also crush them tightly to the floor with your palms down.
Bent on the knees or even legs to raise until a proper angle is formed between the toas and the legs.
From this point you need to raise the pelvis by shaking and fixing in this position for a few seconds.
Return to the starting position.
Repeat 12-20 times, 3-4 access.
Oblique
Saliva rotations strengthen the lateral and upper press muscles and help reduce the waist width. Exercise is performed as follows:
Take the position lying on your back, bend your legs on your knees, wrap your hands on the lock on the back of your head, the elbows look at the sides.
Slowly lift the upper back, shoulders and head with the abdominal muscles, while the neck does not last forward.
At the top, the maximum curve of the elevated body is made in one direction.
Return to the starting position, repeat the turn in the opposite direction.
Repeat 15-30 times on each side, 3-4 access.
Side twist
Exercise strengthens the lateral muscles of the press. Technique:
Lie on your back, close your hands on the back of your head, place the elbows on the side. Press your feet one to the other, bend on the knees and place on the floor so that they lay one on the other.
Raise the shoulders and the upper back, fixed to the upper point.
Return to the starting position.
It can be performed on the side with a chest, then it is necessary to focus on the lower hand.
Perform 20-30 times on each side, 3 approaches.
Planck
The rod is considered a very effective exercise for women and men, with its help they strengthen not only all the press muscles but also the back. Performed like this:
It is engaged in the position of standing in the elbows/palms and socks.
The back and leg line is straight, stay in this position as much as possible, without bending your back. You can start with 30 seconds, gradually increasing the duration.
It is recommended to perform the exercise at the end of the general training.
Breathing exercises to reduce the waist and sides
Respiratory exercises, for example, bodyflex techniques, are very popular because of their effectiveness. Many women and men who experienced this technique were very pleased with the result - according to some estimates, the stomach literally "melted" within weeks.
Vacuum
The most effective exercise, it is performed not only by supporters of respiratory gymnastics, but most athletes. It is performed exclusively on an empty stomach with the following technique:
Is engaged in the position of attitude or lie.
Breats make a deep breath and noisy extraction.
If the starting position is standing, then the body of the body rests slightly forward. The deepest breath is performed, the stomach is drawn as much as possible for it to be as much as possible under the ribs.
The press muscles are tense and it is necessary to adjust this condition for 8-10 seconds.
Extracts slowly.
Repeat 8-12 times every morning.
Passing
Exercise strengthens the lateral muscles of the press, which helps the waist become thinner. Technique:
Lie on your back, place your hands with palms down under the buttocks.
Do a deep breath, then a loud extraction, after that - breathe the highest and hold your breath for 10 seconds, slowly draws.
Raise both feet on the floor by 10-15 cm, make 10 crosses, diluting them as much as possible for the sides. Make sure the legs are as fair as possible.
Repeat the exercise 3-4 times.
Sides
With the help of such an extension, you can make a more expressive waist line. Technique:
To be made with slightly bent legs, located in the shoulder width. With your palms rest on the hips in the area just above the knees.
Take a deep breath and take it out with your mouth with your mouth, then the deepest breath again.
Without releasing air, take one foot on the side, transferring the center of gravity to the second. Try to keep your leg up.
Count to 8, lower your leg and extract slowly.
Change your leg.
Repeat 3 times on each leg.
"Cat"
With this home exercise, the bark and back muscles are strengthened. Performed simply:
Get taken on the palm and knee.
The deeper breath is performed, the breathing lasts.
Bend the back as much as possible, in this position you should last for 8 seconds without extracting.
Slowly extract and return to the starting position.
Class for loss of abdominal weight and sides by load
Very effective exercises for men and women are considered those in which weighing agents are used. They are very pleasant, so in addition to muscle drill, fat burning occurs. They can be divided at the base, during which many muscles work all over the body and isolated, that is, only the abdominal muscles.
Basic include:
All kinds of meetings: With a narrow and wide environment of legs, Plie, Sumo. If dumbbells are used, it is best suited to carry out plier meetings: the weighing agent holds with two straight wings, the legs are placed on the sides, the knees and legs look in different directions, the back is straight. You need to collect at such a depth, until a straight line parallel to the floor between the knees and the buttocks is formed. Repeat 15 times, 3 access. If the bar is used, then place on the shoulder width of the feet away, slam slowly and with a straight back, preventing the knees from going forward - the legs in them should bend at right angles. You have to get up quickly. The number of repetitions for a training is from 12 to 20, approaching-3-4. With the help of meetings, in addition to a beautiful press, a person will get elastic round buttocks and narrow legs.
All sorts of rods standingAnd: On straight legs, in bent trends, with heavy objects on the shoulders. When performing the foot on the legs at equal legs, the foot should be placed at the liver width, keep your back straight and bend forward, taking the pelvis as much as possible, the legs can bend slightly at the bottom point. The same technique of execution and exercise of "good morning" (slope with load on shoulders) is the same, only the location of the weighing agent varies. The number of repetitions is 12-20, 3 access.
spikes- carried out either with dumbbells in the hands, or with a bar on the shoulders. A large step forward develops, then with a flat spine you have to sit until the knee of the back of the floor, return to its original position, and change the foot. The number of repetitions for each leg is -12-20, 3 access.
The most effective insulated exercises in the press press include:
Loading side press. It is necessary to lie exactly on the side, rest on the forearm of the lower hand, start the back of the back of the head and make the turn, raising both legs with a heavy object. Exercise pumps side pressure and makes the expressive waist line. Repeat 30 times on each side.
Lifting the legs with load. It is necessary to get the position lying on your back, put your palms under the buttocks. Between the legs, squeeze the load, raise your legs 15 cm up and make those circular movements. Perform 12-30 times.
Planck with load. During exercise, the extra weight is paved on the back.
As an extra weight, you can use a special sports leather ball, a pillow made at home filled with sand or something else heavy.
Charging for loss of abdominal weight and sides
If you cost 10 minutes to load every morning, then after a few months you can significantly reduce the waist volume and sides. Recommended Exercise Program:
Vacuum - 10 repetitions.
Jack jumps - 1 minute.
Burpee - 10 repetitions.
Anydo turn - 3 access.
Planck - from 1 to 8 minutes, depending on physical abilities.
Such a warm daily not only promotes weight loss, but also improves overall well -being, strengthens immunity and accelerates metabolic processes. The body performed before breakfast, it begins the body and now during the first meal metabolism is active.
Mandatory rules of exercises
In order to train in the abdominal muscles to bring the maximum effect and benefit, you must follow the following rules:
Do exercises some time after eating, but not immediately after it. Those who are performed correctly on an empty stomach are effective only when this condition is fulfilled.
The exercise technique is of great importance - twist and classes that use weighing agents should be performed at a slow or middle pace, controlling the posture - the back should be straight, not rounded. At the most tense point, you need to be fixed for a few seconds.
The success of the training is only possible in the event of their regularity.
Without exception, products that provoke fat deposits in the abdomen and sides, and lowering parts to normal effects will be the opposite: the muscles will increase, and the fat layer will remain the same. In the final result, the general waist and abdomen will increase on average by 2 cm.
The maximum result is achieved if some types of physical activity are immediately combined: with weighing, without cardio exercise and walking.
When performing the exercise, you have to breathe correctly: before you start, you have to breathe, take it to the hardest point - take it out, then soak again and return to its original position.
