Often people who start to lead a healthy lifestyle are surprised at how quickly some parts of the body lose weight, and the stomach remains the same.
Even with some athletes, the protruding area of the waist is noticeable.Why is this happening and what exercises for losing weight and the pages will help to quickly finish with the "rescue circuit" near the waist?
The reasons for the formation of fat deposits on the sides and belly
The appearance of the fat layer on the stomach and sides leads:
- Life without sports loads;
- Excess of the daily calorie norm;
- The fermentation processes in the intestine.
With sweets, pastries and fried dishes are constantly restored with sweets with up to 5 kg per month!And all of this is certainly deposited in the middle part of the body.Through healthy diet in combination with sports you can get rid of a few kilograms around the waist.
Effective exercises for losing weight and sides at home
The following exercises are carried out without auxiliary sports devices.There must be a tiny break between them.
Don't start training at:
- Heart diseases;
- serious violations of the musculoskeletal system;
- Tightening the diseases of the pelvis and abdomen;
- Pregnancy;
- Critical days.
Exercise "vacuum"
This exercise will have a greater effect if it is carried out in the morning and on an empty stomach.It is based on proper breathing work.
Beginners are recommended to lies a "vacuum" with curved legs that sit or stand on all fours.After these techniques are mastered, you can continue to go to a more complex option - in full growth.
Carry out as follows:
- Take deep through the nose from a comfortable starting position;
- Breathe out sharply through your mouth (you have to free the lungs freely) and stop your breath.
- Pull the stomach and try to glue the stomach on the lower back when exhaling.
- Stay in this position for 10-15 seconds without relaxing the body's muscles.
- Breathe slowly and gradually relax the muscles;
- Make a few quiet breathing cycles and repeat the exercise.
After 1 time, 3-5 repetitions must be carried out, which gradually keep the breath of 30 seconds and recognize the work of the abdominal muscles.For the visible result, the "vacuum" exercise should be repeated 3-4 times a week for 2-3 weeks.
Many thanks to the "vacuum" notion:
- The amount of visceral fat decreases;
- A good attitude will appear;
- becomes stronger than the muscles of the case;
- The pain of the lumbar spine decreases.
Planck with curves
This is a classic bar on the forearms in which the elbows remain under their shoulders, the palms in a fist are connected to each other, the legs are straightened, the lower back does not bend.
Technology:
- Create a straight line from top to your feet;
- When exhaling, lower the pelvis to the right as if you are trying to touch the hip on the floor, but not to touch it;
- Inspiration to return to a static position;
- With the next exhale, lower the pelvis to the left;
- Keep breathing calmly and make 30-40 repetitions on each side without stopping.
This exercise helps:
- Whole the rectus and slanted the muscles of the abdomen deep;
- Feel the gluture muscles;
- Strengthen the hip joints and remove the sides.
Side bar
The constant practice of all muscles of the press, buttocks and hands are involved in work, which helps to reduce body size.
Carry out as follows:
- Lay on the side, put the elbow on the floor under the shoulder, the forearm is completely on the floor;
- Raise the pelvis from the floor and create a straight line from the head of the head to your feet.
- Breathe calmly for 10-15 seconds;
- Perform to the other side.
It is necessary to repeat the side bar 3-4 times in one and the other.
The sidebar carries:
- Creation of the waist;
- Deep work of the legs, torso and forearm;
- Reduction of scoliosis.
Lunch with curves
Starting position: standing, stomach is directed inwards.
It is worth avoiding the fall of the knee of the front inwards, and don't let the body change the vertical floor line.
Technology:
- Take a step back, lower the knee of the backbone to the surface and hold the front leg as vertically as possible.
- Turn the upper body and hands in exhaling into the outside of the front bone;
- Return to the starting position with inspiration and repeat 20-30 times in every direction.
Exercise effect:
- Strong muscles of hips and buttocks;
- Deep study of the sloping abdominal muscles;
- Strengthening the muscles of the back.
Tilt on the sides
This exercise reduces the fat layer of the "life circle" and strengthens the sloping muscles of the abdomen.Therefore, thanks to the muscles that have appeared, the waist can increase.
Starting position: The feet are a little wider than the pelvis, the palms are collected on the back of the head, the press muscles are included in the work, the pelvis and the legs remain assembled, the tailbone is forward.
Technology:
- In exhale you tend to strictly in one level in one direction and at the same time stretch the other;
- Breathe calmly for 5-10 seconds;
- Return to the starting position with inspiration and repeat this in the other direction.
If you increase the muscles of the case, the time spent in the pose can be increased to 30 seconds.In order to increase the extended energy, you can increase your hands.
stool
When practicing, the abdominal muscles are always in good condition, and the stomach and sides begin to melt in front of our eyes.A chair without back is needed.
Starting position: Sitting on the edge of the chair, holding his arms for him from both sides, holding his legs straight and hardly touching the floor with them.
Technology:
- Deviating a little back to level the body and head in one line;
- When exhaling, hold your legs together, bend them in your knees and guide them to the body;
- Linger 1 second and inspired to return to his original position;
- Repeat 30-50 times without stopping your breath.
Twist
They are listed on the back, where the legs are bent on the knees and the palms behind the back of the head are chopped off.
Technology exercise:
- When exhaling, lift the upper part of the body and press the lower back onto the floor.
- Linger in the highest position for 1 second and feel the load on the muscles of the press;
- Slowly sink to the floor during inspiration and check the housing;
- Repeat the 15-30 times in 4-5 approaches.
For a larger effect, the twisting of 2-3 times a week should be repeated for complete muscle recovery after the load.
The upper part of the stomach's rectal muscle has been twisted, which increased the fat burning rate on the sides.
Reverse turn
The difference to ordinary twisting is that it is reduced in the reverse press due to the climbing of the legs and not the pelvis.
It is listed on the ground where the hands are extended on the sides of the body, and the legs are directed if possible.
Technology exercise:
- Lift your legs up when exhaling and lift the lower back from the floor as if you were twisting the pelvis to your shoulders;
- In inspiration, the legs and the lower back will slowly fall on the floor;
- Repeat 15-30 times in 4-5 approaches after breathing.
Twist
They are perfectly combined with any other basic exercise to pump the Rektus Bauch muscle.
It is necessary to lie on the floor with your back, bend your legs into your knees and weave your palms on your head.
Technology:
- The ankle of one leg is placed on the other's knee;
- The case rises upwards and slightly twisted as if the elbow extends to the knee of the opposite leg;
- Return to the starting position at inspiration and do the same in the other direction with a change in the legs;
- Repeat the 15-30 times in 4-5 approaches.
Twist
They combine all types of loads so that the press always works.
Starting position: The entire back on the surface is raised, so that the legs with the hips form a right angle, the palms on the back of the head.
Technology:
- Excessive, the housing rises smoothly and rounds off the thoracic spine, the head moves towards the knee;
- 1 second of the delay and with an inhalation the body falls smoothly;
- Repeat 15-30 times in 4 sets.
Twist page
Movement helps to tighten the stomach and increase the endurance of the muscles.
Starting position: the back on the floor, the hands are guided by the back of the head, the legs are slightly bent and turned to the side, the body is twisted on the side of the sides.
Technology:
- When exhaling, the head rises, the shoulder blades break off the floor;
- When inspiration, the body falls slowly;
- Repeat 12-15 times 2-3 approaches, turn your knees in the other direction and repeat this.
It should remember breathing and look at the ceiling without bending your neck.
"Twist bike"
They are carried out on the floor, the legs are slightly curved and increased so that the hips are perpendicular to the floor and the fingers are intertwined on the back of the head.
Technology:
- When exhaling, turn to the right and try to touch the left elbow of the right knee.
- At this point, the left leg approaches the body;
- The case falls in the event of inspiration;
- Change the pages.
Make the frequency in which burning the abdominal muscles begins.
Effect:
- Elaboration of the upper, lower and sloping press;
- Strong fat burning on the side of the pages.
The entire training above helps to reduce the amount of fat layer on the stomach and pages as soon as possible.The body combines this with a healthy diet and sufficient sleep and is changed for the better.