No more into their favorite things lately?There are ugly buckets, which is why confidence in perfection disappears?At different stages of life, we face this kind of face every second.Today, over 60% of men around the world are dissatisfied with what they see in the mirror every day and are looking for options for how to deal with excessive weight.
Want a flat belly and a beautiful waist?For those who dream of returning to harmony, the exercises to lose weight on the abdomen and sides is an excellent solution.Combined with a balanced diet, you will achieve excellent results faster and more efficiently, which will last for years.
Why weight gain
For anyone, smaller fat mass is the norm.It provides protection against bones and organs from hypothermia, which is any external effect.Excessive deposition has become an opportunity for anxiety.You can get rid of them through training, for example, a fascinating diet.However, before you develop a workout routine and use dietary techniques to determine, you need to know what causes weight to "climb":
- Reduce metabolism.The older a person is, the slower his metabolism is.The body becomes more difficult for digesting incoming food, which gradually leads to a series of excess weight.Maybe you have noticed your loved ones, friends eat a lot of fat, sweet, and the characters are still slim and you start to enter any bread like you do on yeast.This is precisely because metabolism is normal in the first case and reduced in the second case.
- Genetic tendency.Scientists have shown that the presence of fat deposits in the body is directly related to human genetics.If relatives on older lines gain weight, you will develop a tendency toward excess fat.
- A sedentary lifestyle.If you move very little and you won't promise anyone, even with minimal physical effort, it's inevitable that you'll get at least a few kilograms and it's hard to cope with this schedule.
- Overeat.Any overeating is the main cause of overweight.In particular, if combined with a sedentary lifestyle, fat accumulates faster.
- Incorrect posture.Keep bent over and fat will gradually accumulate in the abdomen.To avoid this, you have to keep your back constantly.
- Hormone changes and failures.When a woman or a man becomes an adult, severe hormonal changes occur, and various failures are not common, which inevitably lead to weight.
Why it is important to exercise flat waist and stomach
It is important to remove the stomach and sides with the most effective exercise, which is not only a great look.This is also useful for the health of the entire organism.There are some medical signs that are crucial:
- Increases the threat of cholesterol.As you gain weight, the percentage of cholesterol in your blood increases.Its excessive content leads to poor health and the occurrence and development of many serious diseases.
- Risk of stroke and heart disease.This applies to people who are already 40 years old who weigh more than 30 years old.In this case, the blood vessels work worsens and the burden on the heart increases several times.In the complex, all of this brings additional risks, the possibility of stroke, heart attack.
- Slow down the circulation system.The accumulated fat creates an enhanced load on the internal organs.As a result, the nutrient content is much worse and blood circulation is slowed, which ensures the deterioration of the well, thereby increasing the risk of cancer.
- Reduce immunity.Too much weight can lead to a slowdown in metabolism, which violates the hormonal background.The body is weakened and becomes more susceptible to various colds and viral diseases.
Effective exercises on weight loss and aspects
The muscles on the abdomen and sides form a special "corset".The work of the back, hips and other muscles inside the hips depends on their state.Only a set of exercises can keep the body in perfect condition.The results depend on the initial amount of fat deposits and human mood to lose weight.
Before choosing the right physical activity, it is important to remember that any exercise activity combined with diet can have a comprehensive impact and not only affect the selected area:
- Family training must be conducted regularly.
- It definitely involves all parts of the body.
- To improve effectiveness, a competent diet is achieved.
We provide you with the following exercises that will help you at home, loosen your waist and stomach without the need for single fat.
distortion
This is one of the most popular and common sports today.It is not the most effective, but the bark is obvious.If you combine it with dietary nutrition, you will soon notice excellent results.
- We lay on the soft gymnastics carpet.We bent our knees and bent.It is imperative that they stand evenly on the ground surface evenly, even in a curved state, with the entire foot standing on the ground surface.
- We put our hands behind our heads.
- We sucked deeply and started lifting our upper body.Every rise must be accompanied by exhalation.
- We breathe slowly as we lower our body.After the back was completely on the floor, we repeated the exercises again.
- We performed 2-3 repetitive methods.
Reverse twist
- We walked backwards on the gymnastics carpet.
- We have legs so that they are perpendicular to the floor, and the feet are completely on the surface.
- We put our hands on our bodies with our palms.
- As you exhale, lift your lower body, take your legs as much as possible to your chest, touch and hold them for a few seconds.
- In terms of inspiration, we are in the starting position.
- We performed three repetitive methods.
Tilting twist
This exercise is similar to a classic twist, but with some tweaks.Implementation technology provides shoulder turn.
- We lay on the gymnastics carpet, lying towards your back, and then bring our hands to our necks.
- We bend the legs so that they don't touch the surface.
- We raise the top of our body while turning our shoulders to the side.When the right shoulder turns, the left side remains unchanged and lie in position.
- We repeat the left shoulder movement, similar to the right side.
- Repeat 12 times.
Twist with raised legs
- We lay down and pulled our legs up (you can go over them).
- We perform the twisted body of the body, just as classic.
- When lowered, we hold our breath and exhale when we lifted it.
- We perform three methods of 10-15 repetitions.
Polanc turn
She worked very hard on her back, hips and media.
- We lie in the starting position - the knee/elbow is on the surface of the rod state.
- We ensure that the cervical spine and spine are placed evenly.We are right in front of us.
- We lifted our knees off the floor and placed our feet on our socks.
- Therefore, we insist on 30 seconds of action.It is important that breathing is not difficult.
- We repeat the exercises on each side at the same time.If physical form allows, you can stand within 1 minute.
Polanc turn
- We go to the side surface.
- We transfer the weight of our body to the right elbow/hand and corresponding legs.It is important to form right angles in a curved state.
- Place your left leg to the right.We hold our lower limbs evenly.Lift your hips from the floor.
- We keep it this way for 30 seconds.
Length
If you have never practiced your abdomen, you should definitely perform a valid data attack.
- We took a small step with our right foot and then bent.After adopting this position, muscle tension in the femoral part is felt.
- We stick our hands out of the similarity to the floor.
- We took a big step on our left foot and sat down a little.In this case, the correct one remains behind, but as the socks rise.
- The back should be constantly even when exercising.
- We repeatedly attack.
- We performed 15 reps on each leg.
tilt
- We stand straight.We raise our hands on top of your head and fold them together.
- We made the bag on the right.Ideally, make the torso as bent as possible - the stretch on the left should be felt.We are in the inclined position for 15 seconds.
- Carve back to the starting position.
- We repeat the tilt in the other direction, with the same delay of 15 seconds.
- Once you get used to "delay", you can increase their time by 30 seconds.
"vacuum"
This exercise is ideal for abdomen news.It is based on breathing.
- We stand in all four aspects, maintaining this position with the help of our knees and elbows.
- We took a deep breath.At present, the press should be as relaxed as possible.
- Exhale and draw our stomachs at the same time, making the press nervous.
- We remain motionless for 30 seconds.
- We repeated it in 2-3 ways of 15 repetitions.
Hips raised
- We lay down, stretched our hands along our bodies, palms to the floor.
- We bend our legs to our knees and place them on the side, while not forgetting that our feet should stand completely on the surface.
- Slowly, slowly lift your hips and lower back.The rest of the body should be kept unmovable on the carpet.
- We bend our back a little and filter the gluteus muscles.We stay in this position for a few seconds, fixed.
- We return to the initial position.
- We repeat 10-15 times in several methods.
How to choose physical exercise to lose weight and side
It is necessary to develop procedures before starting to remove the sides and stomach.The meaningless performance of practice is unlikely to produce the desired effect.Taking into account the characteristics of the body, the initial physical form and body parameters, the training set was selected for each person.Experienced coaches should deal with this.
To get consultation, you don't have to visit the gymnasium or fitness center.A training with an expert is enough so he can choose the right exercises and make plans.It also shows the technique of performing some actions.
If there is no way to contact the coach, you can simply do general exercises, such as charging in the morning.But don't forget that it's not very effective.It is best to try to develop a training plan yourself, but take into account mandatory considerations:
- Medical indications/contraindications.For example, patients with osteochondrosis are best abandoned by intense exercise.Patients with heart and blood vessel problems should give up lifting and running.
- Target.The bigger the goal, the more complex and effective a set of exercises should be.If you only need to remove a few kilograms, simple exercises are enough to work with a low-carb diet.For greater effects and acquisition of exercise forms, it is important to train aerobic exercises and practice for the press.
- situation.If you keep going to the gym, then you have the opportunity to practice with various simulators.Otherwise, it is necessary to choose training that can easily complete improvisation at home.
At first glance, removing the waist and stomach is not as difficult as it seems.The main thing is to adjust correctly and develop a plan to help achieve the desired goals quickly.We will help you.