Exercises for slimming the abdomen and sides
Boca and stomach often cause complaints - this zone becomes unnecessary volume at the slightest violation of the food.Exercise for weight loss and abdominal sides will help to correct the problem area, but they are not an independent decision.
Most often looseness of the abdomen and thighs, we owe it accumulated fatty tissue.Much less this phenomenon is due to muscle weakness and loss of skin tone (such a situation occurs most often after birth).In some cases, both factors are combined (fat and flabby).Exercise is just one of the measures to tighten the problem areas.Wanting to lose weight, will have to compulsorily pay attention to diet food.Additional measures include massages and body wraps.
important to remember that strength exercises develop good muscles, but slow enough to burn fat.Cardio, on the contrary, have on the overall impact of the body, thereby actively burn body fat (oxygen is a catalyst for thi
When compiling complex power exercises, it is important to remember that muscles adapt quickly enough to a certain load, so repeating every day the same set of exercises, visible results you will not get (it is recommended to alternate the program).In addition, it is not necessary to dwell only on those exercises that act on a specific muscle group - and recommended to the general strength exercises, accelerate metabolism.Such exercises can be incorporated into the overall complex, as you can pay attention to them separately.And remember that the force called not only exercises with weights, but also banal pumping media.
Experts believe that the daily power load required.To lose weight quickly in problem areas, it makes sense to stick to such a scheme: the days №1, №4 - weight training days №2, № 5 - cardio, days №3, №6, №7 - rest.It averaged scheme is more accurate advice you can get from the trainer.
Before starting weight loss program recommended to make measurements and weigh.Also it does not hurt to keep a diary to making information about nutrition and training.This allows to correct the program by increasing its effectiveness.Do not look for instant results - stomach and sides did not immediately catch up.
Perform each movement at least 8-10 times.The number of repetitions gradually bring up to 20-30 times.It recommended several approaches.Before the classes required to knead the body, and after their completion, do stretching.
Lie on your back, knees slightly bent, feet press down to the floor.Hands raskinte in hand.Slowly pull your knees to your chest (exhale), more bending your hips and lifting from the floor, and then return to the SP (feet on the floor or place).
Repeat the previous exercise, but now increase the amplitude - in the final lap of the movement should be above the face.
Lying on the floor cross-legged in the lotus position (knees are directed to the sides, ankles crossed).The palms push to the back of the head.Shoulders off the floor.
Repeat the previous exercise, but change the position of the feet - bend their knees and place the feet on the floor (in this situation worked out another group of muscles).
Lie on your side.It turned out from the bottom arm to pull him, and put his hand on the occipital part.Try at the same time raise the upper body and one leg.If the motion is not difficult, complicate it - drag up the elbow and lift both legs (oncoming traffic).Returning to the SP, feet on the floor, do not place.Work through the two sides.Newcomers such an exercise may seem complicated, so it is recommended to start with the easy option.
former SP, exercise some change.Now, lifting his feet off the floor, bend your knees and drag it to the elbow (the trajectory of a few changes, respectively, come into work other muscles).
Lying on his back, put his hands on his head.Bent knees dip to one side.Leaving the floor upper back (chest should face up).Work through the two sides.
Lie on your stomach.Hands pull forward.First, lift only the upper part of the body.After a series of repetitions begin to raise only the lower part.After completing a few repetitions, begin to lift and upper and lower parts at the same time.After this, operate on the diagonal - simultaneously raise your right hand and left foot, and vice versa.Finally, lift the "up" and "down" at the same time for 15-30 seconds, hold the muscle tension (repeat 2-3 times).Remember that between exercises it is necessary to have a rest (just 30 seconds).Do not think that the above movements are calculated only on the back - they are perfectly working on the abdominal muscles, causing them to keep the voltage (plus is that the muscle strain is not the way for direct load).
Stand up, lean forward and lean your palms on the floor.The stomach tighten and straighten your back.Wait for a few seconds, holding muscle tension.Keeping this situation, start "step" on the ground, flexing his knees.
the same IP.Alternately moving hands ("walking" them) is gradually accept the position of the body as in the push-ups.Then nachto reverse movement and return to the SP.
Strength training for weight loss belly and sides are very effective - it is only important to perform them regularly and not from time to time.Do not forget about cardio - it significantly speeds up the process of losing weight.