The deposits of body fat in the area of hips, waist and abdomen — the most common problem of women and men with metabolic disorders and predisposition to excess weight. To begin to combat the excess of adipose tissue on the belly and sides, in the first place will need to begin to feed correctly and to perform the services of fat-burning exercise, contributing "sleeves" extra pounds.
Immediately it is important to understand that losing weight in any part of the body the body is simply not capable of. Generally the excess fat goes from the top down: first of all lose weight the face, then the chest, after which slowly out too much on the arms, the belly, waist, thighs, buttocks and calves. This is why to lose weight, in dotted lines, have to do exercises to the load on the body, and of download release for to lose weight belly how to and make endless slopes to share a typical error to lose weight the beginners: even if you manage to do these exercises to tone up the muscles, which are in slightly higher volume, old the layer of grease that would stay in place, after which the abdomen and the size will be only more. Therefore, remove the deposits on the sides and belly need of complicated exercises in order to lose weight.
In order to lose weight in the neighborhood of the waist, on the sides and the belly, we train three to four times per week. Coach for the fast relief of weight advise regular of a program for the gradual formation of the complexity of a workout. So that the body does not get used because of the expense, and therefore will not adapt to the conditions and stop the process of weight loss.
Exercises for the sides and the belly at home
A must-have for any workout is a workout, it is necessary to begin the sets of exercises slimming for men and women. This is the workout warms up the joints and prepares the muscles, ensuring that the potential injuries during exercise. You can then conduct exercises to deal with the volume on the sides and belly. More often they include a standard set of movements for which you only need a mat and your own body weight. You can also acquire a large gym ball, which will help you to exercise on the weight loss in the neighborhood of the press and the sides with the balance. Here, an excellent fit:
- curl,
- strap on the elbows and the palms,
- shoot the legs,
- mahi.
The combination of several types of these simple exercises, fat burning will be even more effective. Repeat the exercise for weight loss belly and sides must be free from sectarianism and excess overhead, packaged thoughtfully examine each muscle. About 12 to 15 repetitions of an exercise 2-3 approach ideals of thinness for women, and from 18 to 20 times on 3 an ideal approach to lose weight men. These figures will vary depending on the advanced level of the preparation to lose weight and other individual indicators.
Effective exercises for women
Effective exercise for weight loss belly and on the sides for the women at home is a set of simple movements, which can make any woman, without any special training, adaptations, and money. Run this workout program for weight loss the belly and on the sides three times per week, and if you want to, and more often. More importantly, to give enough time to relax the muscles.
- The torsion of the upper body
Lying on your back, bend at the knees and support the feet in the ground, put your hands behind your head, elbows are doing in the hand. Pulled the elbows to the knees, tighten the abdominal muscles and the back. The neck and the head tend not to hang on to the hands. The gaze directed toward the ceiling. Don't forget the deep breathing and constant muscle tension during the execution of exercises in order to lose weight.
- Curl all over the body
If lying down lying down in a full growth to put in place the hands behind the head. We curl the bottom and the top of the body, simultaneously connecting the shoulders and knees on the weight. Let's go back to the starting position on the floor, repeat the exercise for lose weight the sides and the belly.
- Belt direct with hands
Direct of a body with four legs need to maintain as long as possible. The basin, we can not lower or raise too high: the head, the back, buttocks and calves should form a straight line. Is longer in this position, the earlier is burned fat. Each hour in the bar need to increase quickly the weight loss.
- By lifting the legs on the weight
Back on the mat in supine position, set the hands under the buttocks, and slowly lift straight legs to 90 degrees. The more times we repeat, the faster appear the first results of weight loss.
- The rise of the leg on the side
Lie on the side so that the leg pressed to the ground and the trunk were in the same line. We rely on the elbow of the other arm set. Raise the foot to 90 degrees. Exercise to lose weight you need to accomplish, without rushing, to feel the work of the abdomen, waist, buttocks, and don't forget to breathe deeply. After 15 climbs lie on the other side and repeat the exercise on another part of the body.
- Shoulder bridge on the leg at a right angle
Effective exercise for the fight against coated the supine position. Bend your knees at a right angle, a practice that support the shoulders and the feet on the floor, arms are alongside the body. Lift the back and hips to the knees to the chest to the line of inclination has been direct. Maximum strain the muscles of the abdomen and back, do 10 cycles of breathing, let us go down to marc on the back, and repeat the exercise 3 to 4 times to accelerate the weight loss.
- Scissors
Omit knees bent to the side lying on the back. Do we not hasten, the breathing is quiet, business the maximum number of times.
- Vytjagivanie of the hands to the feet
Effective exercise for fat burning, quenching the oblique muscle of the abdomen and of the study of the fine size. Lying on the back support feet into the ground, knees bent. The arms along the body lie on the ground. Alternately curl one part of the body, from the right hand the right leg the more deeply, iup right, and from the left hand to the fingers of the left foot. Of Any size, and backs of the hands. The neck strain can not be. Breathe deeply, we're marc and feel during the exercises work the abdominals and the erector spinae is the sign of thinness.
The set of exercises for men
Men exercise to lose weight the sides and the belly, you need to choose a look at the work of all muscle groups. More muscles stiffened, quickly spent the energy of the body and burn fat reserves, including on the belly and sides. Men, like women, without a good diet and the failure of bad habits results in waiting. Remove the fat on the sides and belly have integrated the work — the exercise and the diet.
Repeat the exercise for losing weight men and women need 20-25 times, on average, a rhythm, of approaches can be 3-4, depending on the physical preparation. Do to speed up the product better by day, and the combination of these workouts with running, biking, nordic walking with the obstacles and other types of cardio.
What exercises to choose a man to get rid of a round belly and protruding on the sides?
- Taxi direct, with knees bent
Pulled the elbows to be bent about the weight his knees in the supine position;
- Rolling on the slope of the surface
Incline bench fully straighten the body while exhaling, pulled the elbows up;
- Pump floor high rise leg
Widely to emphasize the hands on the floor, the legs straight raise them on a chair or a bed. Do lying under the slope, the torso direct and assembled, it is extremely important to encourage slimming;
- The traction of the dumbbell standing in the slope
Her legs spread a little wider than shoulders bend under a soft corner of the street. Of the hand with a dumbbell raise hips to the chest, narrow grip, elbows tight at the waist. Do we not hasten to caution and bend at the elbows to do not pull on the muscles of the arms. During this exercise in order to lose weight tighten the stomach and buttocks, let's not forget, the technique of breathing;
- Slots with the bench front dumbbell raise
The starting position will stand exactly, dumbbells keep the reverse grip in the hands to the hips, do a split, one leg in front, bend the leg at a right angle, arms outstretched to press the dumbbells to the level of the eyes. Let's go back to the starting position, repeat exercise for weight loss 15 to 20 times on each leg;
- Pulling the legs to a right angle on the bars
Support in hands-on with the unit, we look to the body, curl up in the elevation of the lower part of the body at a right angle, work for the account of the abdominal muscles;
- Belt on the palms of the hands with attaching the tribe
Do standard bar direct with hands, and in turn tighten the chest of each knee on the weight. This load is ideal slimming;
- Belt with weights
Standard exercise direct, hands are complicated dumbbells in the hands, who rely on the palm of the hand. Do not bend the back and legs are supporting on three points and turn to each side to the belt with the tension in the arm and the press. The exercise is very effective for weight loss in the area of the abdomen and flanks, if done slowly and surely.
The best exercises for beginners
How to quickly lose weight in a week in the area of the sides and belly? The question is particularly relevant in the summer, when the vacation on the sea inevitably approach, the flanks and belly grow inexorably. For blitz-round with the body fat on the belly and sides of be better to choose the single-balanced diet and a special complex of the year which is fast to lose weight. First of all, that it could be the fact to lose weight, it is not a few pounds for a period of small, lose weight months in this mode, is strictly prohibited.
The physical burdens must not simply pumping the press and the buttocks, in so little time, it is preferable to act in an integrated way. For example, in the morning, jogging, on the evening of the swimming, and the afternoon is preferable to dedicate a small 50-minute training of all muscle groups, to break the heart to accelerate the burning of the fat on the belly and sides. The main rule of weight loss: do not eat two hours before and after the training.
The best exercises for beginners to reset the excess on the sides, waist, abdomen:
- Curl on the ball to gymnastics, or a carpet
The classic torsion is described above, but the exercises can be modified to support the slimming down, if on hand an exercise ball. Lie back on the ball, legs bent at a right angle, support foot in the ground — it is our only support in this exercise. The hands with the elbows wide apart put in place for the nape of the neck and pulled up on them, keeping the balance and the feeling of working the muscles of the abdomen;
- The Year Of The "Table"
Are in the position of "Table" on the right-hand side and bent at a right angle to the leg. The head is not raise above the body. From the knees up to the shoulders, the body must be on a single line. Iup alternating rise both legs on the body;
- Belt with jumps in full growth
Are in the bar directly with your hands, pick up in-same first leg, then the other, we become on the legs straight, fully straight, and jump up with arms raised, with switch over to straighten one leg, get to the bar. Again, though, it is an effective exercise for weight loss belly and sides 10 times for each leg;
- Slots with the presses of the dumbbell to the top
Standing exactly we raise the arms with dumbbells at the level of the temples, elbows are compressed. Do an attack from the front and press the dumbbells to the level of the hand above the head. Are in the position, bend your elbows and do a slot on the other leg lifting dumbbells up. Slimming and developing the muscles of the abdomen of the fiscal year are trying to accomplish without precipitation;
- Side of planck with the elevation of the hand to the top
Lie on the side of the upper part of the leg is stuck to the base, we go in the sidebar, with a focus on the right elbow and one leg. Free hand raise up exactly to the top, we would like the bar tender oblique and tightening the waist so that it does not bend. Breathe exactly and keep 20 seconds, then change sides and stretch the other side of the trunk hideout to be able to thinning on the sides;
- Belt with the Mahi of feet in the parties
Become in a support bar bent at a right angle, the elbows. Alternately raise each leg, put it aside, and get to the bar. Work all of the muscles, which are important for the strengthening of the belly and hips.
How to remove the fat after childbirth
How to remove belly fat and sides after the birth? First of all, the young mothers must monitor the health and mood and good food, sleep and the alertness of the spirit — here are the first aid as fast as possible, lose weight after childbirth. But this wide open flanks and the belly of the young mother does not resolve the, it should exercises for women after childbirth to lose weight and to tone muscles.
It is believed that sport with the approval of your doctor, you can start about a month after childbirth, if the mother before delivery has led quite an active life. Clean the belly and the sides less flexible delivery you can start later on in a month and a half after the birth. Have had a caesarean will have to wait until the first exercise on weight loss of approximately 2.5 months after the operation.
The "empty" in the first steps need to be lying on a firm surface, preferably in the morning, on an empty stomach, before even the first cup of water. To make the "Empty" correctly, you must bend the knees and out her arms. Then, you need to breathe deeply and to maximize the exhale all the air present in the abdominal cavity, the effort of all the muscles of the abdomen it is at the time of the arrest of the expiration. On expiry of the thorax must take place, the stomach wakes up under it. Don't rush, pay attention to each muscle of the abdomen when the voltage on the expiry. Repeat the exercise 10-15 times. Thicker and longer there is movement, the more the young mother will be able to lose weight.
More active, a whole of exercises in order to lose weight after childbirth, you need to select the same movement, which will come to all women to reduce the volume of fat on the belly and sides:
- taxiing on the ground;
- the elevations of the thighs lying;
- the elevations of straight legs lying on the back;
- the elevations of straight legs lying on the sides;
- all kinds of laths;
- squats wall.
Don't forget the technique of breathing, when the exhalations need a maximum of fatigue the muscles of the abdomen, the hips, the back, and the first results of the slimming necessarily to make themselves felt.