Many times, the people, the beginners of a healthy lifestyle, they are puzzled, how to lose weight fast some of the parts of the body such as the abdomen stays the same.
Even though some of the athletes, it is clear that it serves in the area of his waist. Why is this so, and what are the exercises to lose weight in the stomach and side can help you get to grips with the "hope of salvation" around the waist?
For the sake of the education of the deposits of fat on the sides and in my stomach
With the emergence of a layer of fat on the belly and on the sides they take:
- a life without the sport loads;
- the excess of the daily norm of calories
- the process of fermentation in the gut.
By constantly eating candies, cakes, and dishes of fried food, you can recover up to 5 kg in a month! All of these will, necessarily, that if you sell in the middle part of the body. Healthy eating, in conjunction with the sport will allow you to get rid of a few pounds around the waist.
An effective exercise for losing weight on the belly and sides of the house
The following exercises are performed without any enhancement of the sports facilities. Among them, there must be minutes of exercise.
It's not worth to start the training program, if:
- diseases of the heart;and
- serious violations of the musculoskeletal system;
- the worsening of the disease in the pelvic and abdominal;
- pregnancy;and
- on critical days.
A Year Of "Vacuum"
This exercise will give you a greater effect on the run in the morning on an empty stomach. It is based on the proper functioning of the breath.
The beginners are advised not to do the "vacuum" down with flexed feet, or sitting, or standing, on all fours. Once such technology is mastered, you can move on to the more complex choice-of-running — and growing.
Run it as follows:
- the comfort of your original position, take a deep breath in through your nose;
- sharply, then exhale through your mouth (you have to as soon as possible to free your lungs and hold your breath;
- at the expiration of a strongly swept towards the stomach, forcing himself by sticking the belly to the loin;
- stay in this position for 10 to 15 seconds, relaxation of the muscles of the body;and
- slowly exhale and gradually relax the muscles;
- to make more smooth the cycles of breath and repeat the exercise.
For 1, you should perform 3-5 repetitions, gradually leading to a delay in the breath for up to 30 seconds, and then the feeling of the muscles of the stomach. The visible result need to repeat the exercise the "vacuum" of 3 to 4 times a week for 2 to 3 weeks.
Thanks to the year of the "Vacuum":
- to reduce the amount of visceral fat;
- get a good posture;
- it will strengthen the muscles of the body;and
- pain in the lumbar spine.
Strap and with the curved
It's a classic-belt-in-arm, where in the elbows to remain under shoulders, palms of the hands together in a fist, legs stretched out, the back does not bend.
The technical implementation.
- to create a straight line from the top to stop it;
- on the exhale, drop the pelvis on the right side, if you were trying to touch your thigh to the floor, but without touching it.
- on the inhalation, come back to a static state;
- with the next exhalation drop the taz to the left,
- continue to breathe slowly and quietly, and do 30 to 40 repetitions on each side without stopping.
This exercise will help you:
- deep work, direct and to the bar of the abdominal muscles;
- feel the buttocks;
- to strengthen the hip joint and clear out of the mouth.
The side strap
To put it into practice constantly, for all of your abdominal muscles, your buttocks, and your hands should be included in the study, which contributes to a reduction in the size of the body.
Run it as follows:
- lie down on your side, elbow placed on the floor under your shoulder, forearm on the floor;
- lift the pelvis up from the floor, creating a straight line from the crown of your head to stop it;
- breathe quietly for 10 to 15 seconds;
- run to the other side.
Have to go to the bar side for 3 to 4 times for one and the other.
The side strap, it
- the creation of the waist;
- a deep work on the muscles of the legs, the torso and the arms;
- the reduction of the scoliosis.
Some curves
Starting position: standing up, the stomach is directed toward the inside.
It is worth it to avoid the drop to the knee of the front foot to the inside, and also so as not to move at right angles to the ground line.
The technical implementation.
- take a step back, letting the knee of the back foot on the ground and is holding the front of the shin to a maximum vertically;
- rotate your torso and hands to the outer side of the foot in front of you as you exhale;
- on the inhalation, return to the starting position and repeat 20 to 30 times on each side.
The purpose of the exercise:
- the strong muscles of the thighs, and the buttocks;
- in-depth study of the distortion of the muscles of the belly;
- the strengthening of the muscles of the back.
Tilt it to the side
In this exercise, you will reduce the fat, you want to "rescue circle" and strengthen the oblique muscle of the abdomen. Therefore, the waist may increase due to the result of the muscles.
Starting position: stand a little wider in the pelvis, with the palm, gathered at the nape of the neck, the abdominal muscles are included in the study, the pelvis, and the legs that remain are collected, and the bone of the tail to the front.
The technical implementation.
- on the exhale, rotate the body, is strictly in the same plane as the a-side, while simultaneously stretching the other one;
- breathe quietly for 5 to 10 seconds;
- on the inhalation, return to the starting position and repeat on the other side.
By strengthening the muscles of the body, the length of time spent in the posture, can take up to 30 seconds. To increase the amount of consumed energy, and you can keep your hands in the air to the top of it.
The elevation of the lower legs on a chair
To put it into practice, your muscles of a stomach will always be in good shape, and your belly, and your mouth will start to melt away right before your eyes. You need a chair with no back support.
Starting position: sitting on the edge of a chair, holding the hands of two of the sides, keeping your legs straight, almost touching them to the ground.
The technical implementation.
- to deviate a little bit from behind, to align your body and head in a single row;
- on the exhale, keeping your legs together, bend your knees and return to the body;and
- it takes more than 1 second, and the breathing return to the starting position;
- repeat 30 to 50 times, and don't hold their breath.
A twist
They are performed lying on your back, where the leg is folded into her lap, with the palm trees that are processed by the back of his head.
The technique of the exercise:
- on the exhale, lift your upper body by pressing lower back into the floor;
- it takes more than 1 second at a position as high as you can, feeling the strain on the abdominal muscles;
- on the in-breath, slowly falling to the ground, and controlling the case may be;
- repeat 15 to 30 times from 4 to 5 points.
For the greatest effect, you should repeat the folding 2 or 3 times a week, for a full muscle recovery after load.
Rooting deeply, they are working on the upper part of the rectus sheath, thereby increasing the rate of burning of the fat on the sides.
Found a kink
To the contrary, the twists and turns, is who in to pay for the press, be reduced, thanks to a lift from the legs, not the pelvis.
It is performed lying down on the ground, where his hands stretched out on both sides of the body, the feet, the chances of a straight.
The technique of the exercise:
- on the exhale, lift your legs up, lifting the lumbar back in the floor, as if the interaction between taz to the shoulders.
- the protection of the leg and the back, slowly falling to the ground;
- repeat 15 to 30 times from 4 to 5 approaches to observing your breath.
Torsion bars
They will blend in with any other basis for an exercise to pump the muscle is the rectus abdominis.
You should lie on your back on the floor, and the feet, the bend of the knee, with the palm, twisting at the head.
The technical implementation.
- in the ankle, place one foot on the knee of the other;and
- the body goes up on the out-breath, and with a little braid that extends from the elbow to the knee of the opposite leg;
- on the inhalation, return to the starting position and do the same on the other side, with the moving of the feet.
- repeat 15 to 30 times from 4 to 5 points.
Abdomen with the legs in the raised
They are a combination of all types of cargo, therefore, the media works for the time.
Starting position: each of the spinning on the surface, the legs are lifted up into the leg to get the hips right angle, with your palm on the back of the head.
The technical implementation.
- making the exhale, the body slightly upward, rounding the chest department of the backbone, the head moves in the direction of the knees;
- A 1-second delay, and with the breath, the body descends to the bottom;and
- repeat 15 to 30 times in a 4-way.
The sides of the twist
The exercise will help to tighten up the belly and improve strength in muscles.
Starting position: your back on the floor, and the hands are processed by the back of her head, her legs slightly bent and rotated to the side, the body is twisted in the area of the sides of the can.
The technical implementation.
- on the out-breath, from the head to the top of the blade will lift off of the ground
- the protection of the body is lowered slowly to the bottom;and
- repeat 12-15 times in 2-3 business approach, you turn your knees to the other side and repeat the process.
It should be kept in mind that the level of the breath, and to look up at the ceiling, without bending the neck.
Cheer On The "Bike"
They are performed lying on the floor, the legs are a little bent and slightly raised her hips were perpendicular to the ground, and the fingers of his hands interlaced at the back of the head.
The technical implementation.
- on the out-breath, run with the twist to the right, trying to touch your elbow to the left knee, right;
- at this moment, the left leg close to the body;and
- the protection of the body, it falls to the bottom;and
- switch to the other side.
To do with the number of times that you start to feel the burn in the abdominal muscles.
Effect:
- study of the upper, lower, and oblique press
- a powerful fat loss in the area of the sides of the can.
All of these exercises will help you in the shortest time possible to reduce the number of the layer of fat on the belly and on the sides. Combine this with a good feed and a sufficient amount of sleep, the body can be transformed for the better.