Often people who begin to conduct 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 of life is evident.Why is it happening and what exercises to lose weight and the sides will help to face the "rescue circle" close to life?
The reasons for the formation of fat deposits on the sides and abdomen
The appearance of the fat layer on the stomach and sides lead:
- life without sports loads;
- excess of the daily caloric rule;
- The fermentation processes in the intestine.
The constant use of desserts, desserts and fried dishes can be recovered up to 5 kg per month!And all this will certainly be deposited in the central part of the body.The healthy diet in combination with sport will allow you to get rid of a few kilogram around life.
Effective exercises to lose weight and sides at home
The following exercises are performed without any auxiliary sports equipment.There must be a minute paused with each other.
Don't start training to:
- heart disease;
- serious violations of the musculoskeletal system;
- exacerbation of the diseases of the pelvic and abdomen;
- pregnancy;
- Critical days.
"Empty" exercise
This exercise will give a greater effect when it is performed in the morning and on an empty stomach.It is based on correct breathing work.
Beginners are recommended to make a "vacuum cleaner" that lies with folded legs, sitting or standing on four legs.After these techniques have been mastered, you can proceed with a more complex option, in full growth.
Perform as follows:
- From a comfortable starting position, take a deep breath through the nose;
- Brusciously expand through the mouth (it is necessary to freely free the lungs) and hold the breath;
- At the house, the stomach strongly drags, trying to stick to glue the stomach on the lower back;
- Remain in this position for 10-15 seconds, without relaxing the muscles of the body;
- Develop slowly and gradually relax the muscles;
- Make some calm breathing cycle and repeat the exercise.
At 1 time it is necessary to perform 3-5 repetitions, gradually bringing the breath to 30 seconds and perceiving the work of the abdominal muscles.For the visible result, the exercise of "emptiness" should be repeated 3-4 times a week for 2-3 weeks.
Thanks to the "vacuum cleaner" exercise:
- The amount of visceral fat will decrease;
- A good posture will appear;
- it will become stronger than the appropriate muscles;
- The pain of the lumbar column will decrease.
Planck with curves
This is a classic bar on the forearms in which the elbows remain under the shoulders, the palms are connected together in a fist, the legs are straightened, the lower back of the back does not bend.
Technique:
- Create a straight line from top to feet;
- At the epilation, he lowers the pelvis on the right, as if he tried to touch the hip on the floor, but not touching it;
- on inspiration to return to a static position;
- With the subsequent exhalation, lower the pelvis on the left;
- Continue to breathe calmly and make 30-40 repetitions on each side without stopping.
This exercise helps:
- Elaborate the rectum deeply and tilt the muscles of the abdomen;
- feel the buttock muscles;
- Strengthen the hip joints and remove the sides.
Sidebar
By constantly practicing it, all the muscles of the press, buttocks and hands will be included in the work, which helps to reduce the size of the body.
Perform as follows:
- Lie on the side, put the elbow on the floor under the shoulder, the forearm lies completely on the floor;
- Lift the pelvis from the floor, creating a straight line from the head of the head to the foot;
- Breathe calmly for 10-15 seconds;
- Perform on the other side.
It is necessary to repeat the sidebar 3-4 times in one and the other.
The sidebar contributes to:
- creation of life;
- Deep work of the leg muscles, torso and forearm;
- Reduction of scoliosis.
Lunches with curves
Starting position: standing, the stomach is directed inwards.
It is worth avoiding the fall of the knee of the front leg inwards, and even not letting the body change the line of the perpendicular floor.
Technique:
- Take a step back, lowering the knee of the rear leg on the surface and keeping the lower part of the lower part of the as possible;
- turn the torso and the hands outwards of the front leg to the epraction;
- In inspiration, he returns to the starting position and repeat 20-30 times in each direction.
Effect of exercise:
- strong hips and buttock muscles;
- Deep study of the oblique abdominal muscles;
- Strengthen the back muscles.
Inclined to the sides
This exercise will reduce the fatty layer of the "circle of life" and strengthen the oblique muscles of the abdomen.Therefore, life can increase thanks to the muscles that have appeared.
Starting position: the feet are slightly wider than the pelvis, the palms are collected on the back of the head, the printing muscles are included in the work, the pelvis and the legs remain assembled, the coccyx is forward.
Technique:
- At thepiration, the body strictly inclined in one plane in one direction, simultaneously lengthening the other;
- Breathe calmly for 5-10 seconds;
- In inspiration, he returns to the starting position and repeat in the opposite direction.
By strengthening the appropriate muscles, the time spent in the pose can be increased to 30 seconds.To increase the amount of energy spent, you can keep your hands raised.
Footstool
When you practice it, the abdominal muscles will always be in good shape and the stomach and the sides will begin to melt before our eyes.A backless chair is needed.
Starting position: sit on the edge of the chair, keeping your arms from both sides for him, keeping his legs straight, barely touching the floor with them.
Technique:
- Divet a little again to level the body and head in a line;
- at thepiration, keeping the legs together, fold them in the knees and direct to the body;
- Support for 1 second and inspiration to return to its original position;
- Repeat 30-50 times without holding your breath.
Twist
They are performed lying on the back, where the legs are folded on the knees, the palms are exploited behind the back of the head.
Technique exercise:
- At the epraction, it raises the upper part of the body, pressing the lower back on the floor;
- Deligns for 1 second in the highest position, hearing the load on the press muscles;
- On the inspiration, sink slowly on the floor, checking the case;
- Repeat 15-30 times in 4-5 approaches.
For a greater effect, twisting 2-3 times a week should be repeated for complete muscle restoration after the load.
Deligating the upper part of the straight muscle of the abdomen deeply, increasing the burning rate of fat on the sides.
Reversal
The difference compared to ordinary twist is that in reverse printing is reduced due to the rise of the legs, not the pelvis.
It is performed lying on the floor, where the hands are extended on the sides of the body, the legs are straightened if possible.
Technique exercise:
- At the house, he raises his legs, lifting the lower back from the floor, as if he twisted the pelvis behind him;
- In inspiration, the legs and the lower back of the back are slowly dropped on the floor;
- Repeat 15-30 times in 4-5 approaches, after breathing.
Oblique twisting
They are perfectly combined with any other basic exercise to pump the abdominal muscle of the rectum.
It is necessary to lie on the floor with your back, bend your legs on your knees, weave the palms of the hands on the head.
Technique:
- The ankle of one leg is put on the knee of the other;
- The case rises upwards and slightly twisted, as if the elbow extended on the knee of the opposite leg;
- In inspiration, he returns to the starting position and do the same in the opposite direction with a change of legs;
- Repeat 15-30 times in 4-5 approaches.
Twist with the legs raised
They combine all types of loads, so the printing works constantly.
Starting position: the whole back on the surface, the legs are raised so that the legs form a right angle with the hips, the palms are on the back of the head.
Technique:
- Excess, the custody rises without hitches, rounding the spine of the chest, the head moves towards the knees;
- 1 second delay, and with an inhalation, the body drops without hitches;
- Repeat 15-30 times in 4 sets.
Lateral twist
Exercise helps to tighten the stomach and increase the resistance of the muscles.
Starting position: the rear part on the floor, the hands are guided by the back of the head, the legs are slightly bent and turned on the side, the body is twisted on the side of the sides.
Technique:
- At the house, the head rises, the shoulder blades break from the floor;
- In inspiration, the body falls slowly;
- Repeat 12-15 times 2-3 approach, turn your knees in the other direction and repeat.
It should also be remembered to breathe and look at the ceiling without folding the neck.
Twiring "bicycle"
They are performed on the floor, the legs are slightly bent and raised so that the sides are perpendicular to the floor, the fingers are intertwined on the back of the head.
Technique:
- At the epraction, he turns on the right side, trying to touch the left elbow of the right knee;
- At the moment, the left leg approaches the body;
- In inspiration, the case descends;
- Change the sides.
Perform the number of times in which the combustion of the abdominal muscles will begin to be felt.
Effect:
- processing of the upper, lower and oblique printing;
- Powerful fat burning on the side of the sides.
All the above training helps to reduce the amount of fat layer on the stomach and sides as soon as possible.By combining this with a healthy diet and sufficient sleep, the body will be transformed for the better.