Often, people who are starting to lead a healthy lifestyle are surprised by the speed with which some parts of the body lose weight, and the stomach remains the same.
Even in some athletes, the protruding area is perceptible.Why does this happen and what exercises to lose weight and the sides will contribute to quickly facing the "rescue circle" near the size?
The reasons for the formation of fat deposits on the sides and the abdomen
The appearance of the fat layer on the stomach and the sides lead:
- Life without sports charges;
- excess of the daily caloric standard;
- Fermentation processes in the intestine.
Using candies, pastries and fried dishes, can be recovered up to 5 kg per month!And all this will surely be deposited in the central part of the body.A healthy diet in combination with sports will allow you to get rid of a few kilograms around the waist.
Effective exercises for losing weight and sides at home
The exercises below are carried out without auxiliary sports equipment.There must be a minute between them.
Don't start training to:
- heart disease;
- serious violations of the musculoskeletal system;
- exacerbation of pelvic and abdomen diseases;
- pregnancy;
- Critical days.
Exercise "vacuum"
This exercise will give a greater effect when it is done in the morning and on an empty stomach.It is based on appropriate breathing work.
Beginners are advised to make a "vacuum" lying with folded legs, seated or standing on all fours.Once these techniques have been mastered, you can go to a more complex - upright option.
Do as follows:
- From a practical starting position, breathe deeply through the nose;
- Exhale strongly through the mouth (you must freely release the lungs) and hold your breath;
- On the expiration, drag the stomach sharply, trying to stick to stick the stomach in the lower back;
- Stay in this position for 10 to 15 seconds, without relaxing the muscles of the body;
- Exhale slowly and gradually relax the muscles;
- Make some calm breathing cycles and repeat the exercise.
At one point, it is necessary to perform 3-5 repetitions, which has gradually refreshed the breath to 30 seconds and the detection of the work of the abdominal muscles.For the visible result, the "vacuum" exercise must be repeated 3 to 4 times a week for 2-3 weeks.
Thank you to the "empty" exercise:
- The amount of visceral fat will decrease;
- A good posture will appear;
- will become stronger than the muscles of the case;
- The pain of the lumbar column will decrease.
Planck with towers
It is a classic bar on the forearms where the elbows remain under the shoulders, the palms are connected together in a fist, the legs are straightened, the lower back does not fold.
Technical:
- Create a straight line from top to feet;
- On the expiration, lower the pelvis to the right, as if you were trying to touch the hip on the ground, but not touching it;
- on inspiration to return to a static position;
- With the following expiration, lower the pelvis to the left;
- Continue to breathe calmly and make 30 to 40 repetitions on each side without stopping.
This exercise helps:
- Deeply develop the rectus and embody the muscles of the abdomen;
- Feel the gluteal muscles;
- Strengthen hip seals and remove the sides.
Sidebar
By practicing it constantly, all the muscles of the press, the buttocks and hands will be included in the work, which helps to reduce the size of the body.
Do as follows:
- Lie on the side, put the elbow on the ground under the shoulder, the forearm is completely on the ground;
- Lift the basin of the ground, creating a straight line from head to head;
- Quietly breathe for 10 to 15 seconds;
- Perform on the other side.
It is necessary to repeat the sidebar 3-4 times in both.
The side bar contributes to:
- Creation of size;
- deep work of the legs of the legs, torso and the forearm;
- Reduction of scoliosis.
Lunches with towers
Starting position: standing, the stomach is directed inward.
It is worth avoiding the drop in the knee of the front leg inward, and does not let the body change the floor line perpendicular.
Technical:
- Take a step back, lowering the knee from the rear leg to the surface and holding the front leg as vertically as possible;
- Turn the chest and hands out of the front leg on the expiration;
- On the inspiration, return to the starting position and repeat 20 to 30 times in each direction.
Effect of exercise:
- strong hip and butt muscles;
- Deep study of oblique abdominal muscles;
- Reinforce the back muscles.
Tilting on the sides
This exercise will reduce the fat layer of the "circle of life" and strengthen the oblique muscles of the abdomen.Therefore, size can increase thanks to the muscles that have appeared.
Starting position: the feet are slightly wider than the basin, the palms are collected at the back of the head, the press muscles are included in the work, the pelvis and the legs remain assembled, the coccyx is forward.
Technical:
- On the expiration, tilt the body strictly in one plan in one direction, simultaneously stretching the other;
- Quietly breathe for 5 to 10 seconds;
- On the inspiration, return to the starting position and repeat in the other direction.
Strengthening the muscles of the case, the time spent in the installation can be increased to 30 seconds.To increase the amount of energy spent, you can hold your hands.
Stool
During the practice, the abdominal muscles will always be in good shape and the stomach and the sides will start to melt before our eyes.A chair without back is necessary.
Starting position: seated on the edge of the chair, holding his arms on both sides for him, keeping his legs straight, barely touching the ground with them.
Technical:
- Déconader a little to level the body and head in a single line;
- On the expiration, keeping your legs together, fold them in the knees and direct them towards the body;
- Damile for 1 second and inspire to return to its original position;
- Repeat 30 to 50 times without holding your breath.
Twist
They are played lying on the back, where the legs are folded with the knees, the palms are tapped behind the back of the head.
Technical exercise:
- On the expiration, lift the upper part of the body by pressing the lower back on the ground;
- Damile for 1 second in the highest position, feeling the load on the press muscles;
- On the inspiration, sinks slowly to the ground, controlling the case;
- Repeat 15-30 times in 4-5 approaches.
For a larger effect, torsion 2 to 3 times a week must be repeated for full muscle catering after load.
Twisting has deeply developed the upper part of the rectus muscle of the abdomen, increasing the burning rate of fats on the sides.
Reverse torsion
The difference in relation to ordinary torsion is that in the opposite press, it is reduced due to the rise of the legs, not the basin.
It is executed lying on the ground, where the hands are extended on the sides of the body, the legs are straightened if possible.
Technical exercise:
- On the expiration, lift your legs, raising the bottom of the back of the ground, as if you turn the pelvis on the shoulders;
- On the inspiration, the legs and the lower back have slowly fallen to the ground;
- Repeat 15-30 times in 4-5 approaches, after breathing.
Oblique torsion
They are perfectly combined with any other basic exercise to pump the rectus abdominal muscle.
It is necessary to lie on the floor with your back, to fold your legs in your knees, to wreak your palms on your head.
Technical:
- The ankle of one leg is put on the knee of the other;
- The case rises up and slightly twisted, as if the elbow extended to the knee of the opposite leg;
- On the inspiration, return to the starting position and do the same in the other direction with a change of legs;
- Repeat 15-30 times in 4-5 approaches.
Twist
They combine all types of loads, so the press is constantly working.
Starting position: the entire surface, the legs are raised so that the legs form a right angle with the hips, the palms are at the back of the head.
Technical:
- Excess, the case rises gently, sporting the spine of the chest, the head moves towards the knees;
- 1 second late, and with inhalation, the body falls smoothly;
- Repeat 15-30 times in 4 sets.
Lateral torsion
The exercise helps to tighten the stomach and increase the endurance of the muscles.
Starting position: the back on the ground, the hands are guided by the back of the head, the legs are slightly folded and turned towards the side, the body is twisted on the side of the sides.
Technical:
- On the expiration, the head gets up, the shoulder blades break from the ground;
- On inspiration, the body falls slowly;
- Repeat 12 to 15 times 2-3 approaches, turn the knees in the other direction and repeat.
You have to remember to breathe and look at the ceiling without folding your neck.
"Bike" twisting
They are executed on the ground, the legs are slightly folded and raised so that the hips are perpendicular to the ground, the fingers are intertwined at the back of the head.
Technical:
- On the expiration, turn the right side, trying to touch the left elbow of the right knee;
- Currently, the left leg approaches the body;
- On inspiration, the case falls;
- Change the sides.
Make the number of times the burn of the abdominal muscles will begin to be felt.
Effect:
- development of the upper, lower and oblique press;
- A powerful fat burn on the side of the sides.
All the above training helps reduce the amount of fat layer on the stomach and sides as soon as possible.By combining this with healthy diet and sufficient sleep, the body will be transformed for the best.