We draw your attention to an article examining your abdominal and sides weight loss exercises.You will learn how physical exercises contribute to the weight loss process and what is better than diet or hunger.Read how to choose exercises and what personal functions to take into account.Also meet some basic and effective exercises that you can easily do at home.
How exercises contribute to weight loss
Exercise plays an important role in the fight against excess weight and obesity for the following reasons:
- Physical activity contributes to the active burning of energy, which is made up of fat deposits.And that causes fat mobilization and decrease in the body.
- When a person follows a diet about a low diet, The body, in order to maintain energy supplies, includes a protective physiological reaction that blocks weight loss, especially if the diet is too exhausted and the person is sitting on it for a long time.This does not occur due to physical activity and loses weight much faster and more efficiently.
- Physical activity stimulates the sympathetic part of the nervous system and increases the rate of metabolism.In this case, the amount of energy consumed is consumed and this results in weight loss.
- It is also worth mentioning thatRegular loads improve physical and psycho -emotional mood, make a person active and energetic, and life is much more interesting and brighter.
How to choose the best exercises for yourself
To choose the right exercises, experts recommend taking into account the following features:
- If you want a thin waist, you should give up tilt with an additional cargo;This exercise contributes to the intense growth of the press and the lateral muscles, which will increase the size of the waist over time.Such exercises are quite suitable for guys who want to increase their body proportions rather than girls.
- Council classes are considered effectiveIn the fight against excessive abdominal fat, but there is a danger you should not forget about: permanent classes with a bow provoke the pelvic organs.
- If you decide to make turns sideways with extra weight, you cannot do sudden movements while performing the exercise.
- Circles with excess kilograms in the stomach and sides will help with heart load;Such exercises increase metabolism, which contributes to intense burning of fat deposits.It is also worth giving priority to intervals loads.
- It is also recommended to combine exercise with additional loads.
- During the process, diagonal press muscle load should be controlled and should not be too large.
The best exercises
There are different sets of exercises that allow the waist to make thin and beautiful.
Twisting
The most famous can be rightly called the turn in the press.
- To do this, you need to lie on a flat surface or mat and bend your legs to the knees (the legs should be on the floor).
- Bring your hands behind your head, take a deep breath, tear your body off the floor and pull it to your feet.
- Then exhale and dive back to the starting position.
- It is recommended that 10 2 to 3 methods of repetitions be performed.
Reverse rotation
- To do this, lie down on your back, bend your knees and place your feet on the floor.
- Hands along the body.
- Now the legs need to be lifted so that the hips eventually sit perpendicular to the floor and the knees move towards the chest.
- When you tear your feet off the floor, you have to exhale, and when your feet are placed on the floor, inhale.
- It is recommended to make 10 repetitions 3 methods.
Diagonally
- It is necessary to lie down on a flat surface, place your hands behind your head and bend your feet to the knees to prevent your feet from touching the floor.
- Now you need to lift the tray, stretch the left knee with the right elbow.The left side of the body should remain on the floor.
- Repeat the movement opposite: At the left elbow, reach the right knee so that the right side of the body remains on the floor.
- You must perform at least 15 reps using one method.
Planck
At first glance, this is a simple exercise for the work of the press, hips and lower back muscles.
- Take a position on the floor so that the elbows, knees and fingers are on the floor.
- The neck and spine should be placed in one line and the gaze is pointing forward.
- Then you need to tear off your knees from the floor and be in this position for 30 minutes.It is important that breathing is normal.
- After that you can move on to the sidebar position and exercise on each side of 30 seconds.
- Take the situation again to rest your feet and palms on the floor.
- Transfer the center's severity to the right side of the body.The right hand should be bent at right angles.
- Place your left leg on the right, holding your legs straight, lift your hips.
- You need to be 30 seconds in this position.You can implement the plan for 1-2 minutes in the future.
- Repeat the exercise for the other side.
Lunges with housing turns
This exercise is perfect for beginners.
- Take a step forward with your left leg and bend it to the road.This will make the right thigh muscle stretch.
- Put your hands in front of you so that they settle in parallel to the floor.
- After warm, take a step forward with the left leg and sit on the imaginary chair.The right foot should remain behind the back and the toe touches the ground.When doing this, you can leave your back straight first and then turn around with your body.
- Make such an attack with another foot.
- You can repeat movements 15 times.
Slopes in different directions
- You need to become straight and put your legs to do the exercise.
- Raise your hands up and fold them over your head.
- Tilt your body to the left as much as possible and hold this position for 15 seconds.You must feel stretching on the right side of the body.
- Return to the starting position.
- Repeat the exercises by tilting the body to the right.
- In the future you can increase time and maintain a position of 30, 45 and 60 seconds.
During your workout, you can do another interesting exercise that perfectly strengthens your abdominal muscles.
- You have to become all four to execute.
- Relax for the press and take a deep breath.
- Exhaption and exhalation, tension and tightly pull the stomach.
- In this position, stomach should be stored for at least 15 seconds.
Tips for better efficiency
The following recommendations must be followed to make training effectively:
- It is necessary to gradually increase the intensity of exercise;Not only does the body adjust to the cargo, but it also becomes more resistant to the cargo.Therefore, it is recommended to include driving, cycling or energy cargo at least once a week.This will help to burn excess calorie even more efficiently and improve metabolism.
- Give priority to classes in the open air;This contributes not only to weight loss but also to the whole body.
- It is important to plan classes.This will allow you to prepare in advance and start exercises in time.After all, it is necessary to decide on clothes, shoes and stocks on the water.Many use the right music for workouts, which is also better prepared in advance.
- To carry out a role to lose weight is nutritionTherefore, it must also be adjusted.For example, experts recommend that you introduce more vegetables, including Croak, which allows the body to recover faster after depletion, and bitter chocolate.It is also important to drink enough clean water (at least 2 liters a day).
- Don't forget.The muscles should be warmed up before the main workout.This will reduce tissue crepe and possible injury.And after the class, it is recommended to produce muscle stretch marks.
- Don't be distracted during this period for conversations;It is important to concentrate in the classroom, make them correct and maximize.This is especially true if you are engaged in a group of similar people.
- It is important not only to adjust the diet, but also to ensure a normal vacation and sleep, during which the body will be able to relax and recover.
- If you find it difficult to choose the exercises yourself, it is better to seek the help of a coachWho can offer a suitable and effective complex based on your features and desires.And the most important thing is permanence.It is better to spend 20 minutes a day for exercises than to do anything.This is the most difficult, especially at the beginning of the road when a person faces unpleasant sensations after classes and fatigue.
How fast and as much as you can lose weight
It is very difficult to talk about specific numbers, as the result depends on the choice of physical exercises, the frequency and intensity of the training, as well as the lifestyle you will be guided during this period.TooIt is impossible to reject the individual characteristics of the body;
Exactly one thing: if the workouts are constant and intense, the changes will be noticeable within a week: the well, the muscles of the body and the whole body will improve.This way you can lose up to 4 kg per month, which means that the waist and sides will become less.
Note!The key is desire and permanence.You can walk and focus on the heart load to make the result even more effective.