Often, people who begin to lead a healthy lifestyle are surprised at how fast some parts of the body lose weight, and the stomach remains the same.
Even in some athletes, the outstanding waist area is remarkable.Why is this happening and what exercises to lose weight and sides will help quickly face the "rescue circle" near the waist?
The reasons for the formation of fat deposits on the sides and abdomen
The appearance of the fat layer in the stomach and the sides lead:
- life without sports loads;
- excess of the daily calorie standard;
- The fermentation processes in the intestine.
The constant use of sweets, cakes and fried dishes can be recovered up to 5 kg per month!And all this will surely be deposited in the middle part of the body.The healthy diet in combination with sports will allow you to get rid of a few kilograms around the waist.
Effective exercises to lose weight and sides at home
The exercises are carried out without any auxiliary sports team.There must be a minute break between them.
Do not start training at:
- heart disease;
- serious violations of the musculoskeletal system;
- exacerbation of pelvic diseases and abdomen;
- pregnancy;
- Critical days
"Empty" exercise
This exercise will give a greater effect when it is performed in the morning and with an empty stomach.It is based on proper breathing work.
Beginners are advised to make an "vacuum" lying with bent legs, sitting or stopped on all fours.After mastering these techniques, it can proceed to a more complex option: in full growth.
Perform as follows:
- From a convenient starting position, breathe deeply through the nose;
- Exhale abruptly through the mouth (you need to freely release the lungs) and contain breathing;
- In the exhalation, drag the stomach strongly, trying to stick to hit the stomach to the lower back;
- Remain in this position for 10-15 seconds, without relaxing the body's muscles;
- Exhale slowly and gradually relax the muscles;
- Make some quiet breathing cycles and repeat the exercise.
At the same time, it is necessary to perform repetitions of 3-5, gradually raising the breathing in 30 seconds and feeling the work of the abdominal muscles.For the visible result, the "vacuum" exercise must be repeated 3-4 times a week for 2-3 weeks.
Thanks to the "vacu" exercise:
- The amount of visceral fat will decrease;
- A good position will appear;
- It will become stronger than the muscles of the case;
- The pain of the lumbar column will decrease.
Planck with shifts
This is a classic bar in the forearms where the elbows remain under the shoulders, the palms are connected in a fist, the legs are straightened, the lower back does not bend.
Technique:
- Create a straight line from the top to the feet;
- In the exhalation, the pelvis down to the right, as if trying to touch the hip to the ground, but not touch it;
- in inspiration to return to a static position;
- With the next exhalation, lower the pelvis on the left;
- Continue breathing calmly and make repetitions of 30-40 on each side without stopping.
This exercise helps:
- deeply elaborate the rectum and incline 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 at work, which helps reduce body size.
Perform as follows:
- Lie on the side, put your elbow on the floor under the shoulder, the forearm is completely on the floor;
- Raise the pelvis above the floor, creating a straight line from the head of the head to the feet;
- Breathe calmly for 10-15 seconds;
- Act to the other side.
It is necessary to repeat the sidebar 3-4 times in one and the other.
The sidebar contributes to:
- Creation of the waist;
- Deep work of the muscles of the legs, torso and forearm;
- Reduction of scoliosis.
Lunches with shifts
Initial position: standing, the stomach is directed inward.
It is worth avoiding the knee fall of the front leg inward, and does not allow the body to change the perpendicular floor line.
Technique:
- Take a step back, lowering the knee of the rear leg to the surface and holding the lower leg of the leg as vertical as possible;
- Turn the torso and the hands outside the front leg in exhalation;
- In inspiration, return to the initial position and repeat 20-30 times in each direction.
Exercise effect:
- strong hips and buttock muscles;
- Deep study of oblique abdominal muscles;
- Strengthening back muscles.
Lead to the sides
This exercise will reduce the "circle of life" layer and strengthen the oblique muscles of the abdomen.Therefore, the waist can increase thanks to the muscles that appeared.
Initial position: The feet are slightly more wider than the pelvis, the palms are collected in the back of the head, the press muscles are included in work, pelvis and legs remain assembled, the coxis is forward.
Technique:
- In exhalation, I tilt the body strictly in one plane in one direction, simultaneously stretching the other;
- Breathe calmly for 5-10 seconds;
- In inspiration, return to the initial position and repeat in the other direction.
Strengthening the muscles of the case, the time spent on the pose can be increased to 30 seconds.To increase the amount of energy spent, you can hold your hands raised.
Stool
When practicing 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.
Initial position: sitting on the edge of the chair, holding the arms from both sides for him, keeping his legs straight, just touching the floor with them.
Technique:
- Det a little to level the body and head in a line;
- When exhaling, keeping the legs together, bent on the knees and direct them to the body;
- remain for 1 second and inspire to return to its original position;
- Repeat 30-50 times without containing breathing.
Cramp
They are lying on their backs, where the legs bend on the knees, the palms touch behind the back of the head.
Technical exercise:
- In the exhalation, lift the upper part of the body, pressing the bottom to the floor;
- stay for 1 second in the highest position, feeling the load in the press muscles;
- In inspiration, it sinks slowly on the floor, controlling the case;
- Repeat 15-30 times in 4-5 approaches.
For a greater effect, twisting 2 to 3 times a week should be repeated for complete muscle restoration after loading.
Twisting deeply elaborated the upper part of the straight muscle of the abdomen, increasing the fat burning speed on the sides.
Inverse turn
The difference in ordinary torsion is that in the reverse press it is reduced due to the increase in legs, not to the pelvis.
It is lying on the floor, where the hands extend to the sides of the body, the legs are straightened if possible.
Technical exercise:
- In the exhalation, lift the legs up, lifting the lower part of the back of the floor, as if twisted the pelvis to the shoulders;
- In inspiration, legs and lower back slowly drop to the floor;
- Repeat 15-30 times in 4-5 approaches, after breathing.
Oblique twist
They combine perfectly with any other basic exercise to pump the straight abdominal muscle.
It is necessary to sleep on the floor with your back, fold your legs on your knees, weave the palms on your head.
Technique:
- The ankle of one leg is put in the knee of the other;
- The case rises up and slightly twisted, as if the elbow stretches to the knee of the opposite leg;
- In inspiration, return to the initial position and do the same in the other direction with a leg change;
- Repeat 15-30 times in 4-5 approaches.
Twist
They combine all kinds of charges, so the press works constantly.
Initial position: All the back on the surface, the legs rise so that the legs form a straight angle with the hips, the palms are on the back of the head.
Technique:
- The excess, the case rises gently, rounding the chest column, the head moves towards the knees;
- 1 second delay, and with an inhalation, the body falls gently down;
- Repeat 15-30 times in 4 sets.
Lateral twisting
Exercise helps tighten the stomach and increase muscle resistance.
Initial position: The back on the floor, the hands are guided by the back of the head, the legs are slightly folded and turn towards the side, the body is crooked on the side of the sides.
Technique:
- In the exhalation, the head rises, the shoulder blade is broken from the floor;
- In inspiration, the body falls slowly;
- Repeat 12-15 times 2-3 approaches, turn the knees in the other direction and repeat.
You must even remember to breathe and look at the roof without bending the neck.
Twist "bicycle"
They are performed on the floor, the legs are slightly folded and high so that the hips are perpendicular to the floor, the fingers are intertwined in the back of the head.
Technique:
- In the exhalation, turn to the right side, trying to touch the left elbow of the right knee;
- At this time, the left leg approaches the body;
- In inspiration, the case falls;
- Change the sides.
Make the number of times in which the burning of the abdominal muscles will begin to feel.
Effect:
- Preparation of the upper, lower and oblique press;
- Powerful burning fat on the side of the sides.
All previous training helps reduce the amount of fat in the stomach and the sides as soon as possible.Combining this with a healthy diet and enough sleep, the body will transform for the better.