We offer to your attention an article that discusses exercise for weight loss belly and on the sides. You will learn how the physical exercises contribute to the thinness and that they are better diets or starvation. Familiarize yourself with how to properly approach the choice of exercises and what are the characteristics to be taken into account. As well as presents some basic and effective exercises that can easily perform at home.
As the exercises promote weight loss
Physical exercises play an important role in the fight against overweight and obesity for the following reasons:
- The physical burdens contribute to the assets of the combustion energy, which is formed from the fat. And this leads to the mobilization of fat and reduce its quantity in the body.
- When a person sits down on the diet of the calorie low, the body to maintain the supply of energy, protection includes a physiological response, blocking the weight loss, especially if the diet is too exhausting and a man is sitting on it for some time. The physical load of such does not occur, and the weight is lost much faster and efficient.
- The physical workload to stimulate benevolence as the departments of the nervous system and increases the rate of metabolism. During this procedure consumes the amount of energy of the body, and this leads to loss of weight.
- It should also be noted that the standard load improves the physical health and psycho-emotional mood, man is active and vigorous, and the life is much more interesting and brighter.
How to choose the best exercises for you
To choose for the exercises, the experts recommend to take into account the following characteristics:
- If you want a thin waist, is to abandon the slopes of the additional load. This exercise contributes to the growth intense obliques and the lateral muscles of the press, so of the size with time, will increase in size. Such exercises, rather suitable for guys, who wish to increase the proportions of their bodies as girls.
- Classes with a hula hoop are considered to be effective in the fight against excess fat in the abdominal region, but there is a danger of not forgotten: the ongoing training, with a hoop to cause a prolapse of the pelvic organs.
- If you decide to do turns in the additional share of the weighting, in the process of the execution of the exercise can not make any sudden movements.
- Deal with the excess weight on the belly and sides will help cardio. These exercises reinforce the metabolism, which contributes to intense burning of body fat. It should also give preference to range of loads.
- It is also recommended to exercise to combine with an additional charge.
- In the process, you must control the load of work on the oblique of the press, it should not be excessive.
The best exercises
There are several sets of exercises, which allow us to make slim and beautiful.
Curl
The most famous is fair to call the torsion of the press.
- To do this, you must lie down on a flat surface or a mat and bend the knees (the feet should be placed on the floor).
- Make your hands behind your head, take a deep breath, snatch case from the ground and pull it to the top of her legs.
- Then exhale and come down to the initial position.
- It is recommended to do 10 repetitions of 2-3 approach.
Reverse crunch
- To do this, he must lie down on your back, bend the knees and put the foot on the ground.
- The hands placed along the body.
- Now, it is necessary to increase the feet, as well, to the thighs and finally camped perpendicular to the ground and the knees totter in the side of the chest.
- During the isolation feet of floor need to expire, and when the feet are placed on the floor of the breathing.
- It is recommended to do 3 sets of 10 reps.
Torsion bars
- You must lie down on a flat surface, make your hands behind your head, legs, and bend the knees to the feet did not touch the ground.
- Now, you must lift the enclosure, the right, the elbow last to the left knee. The left part of the body must remain on the ground.
- Repeat the movement in reverse: with your left elbow reaching your right knee to the right part of the torso remained on the ground.
- For an approach that you need to do a minimum of 15 repetitions.
Belt
It is, at first glance, the simple exercise is to work the abdominal muscles, the hips and the lower back.
- Take a position on the floor as well, for the elbows, the knees and the feet resting on the floor.
- The neck and the spine should be arranged in a line, and look to the front.
- Then, you must rip out the knees on the ground and be in this position for 30 minutes. It is important for the breathing was normal.
- After that, you can switch to the lateral position of the lath and accomplish the exercise on each side for 30 seconds.
- Again to take a position for the feet and the palms are planted on the floor.
- Move the center of gravity of the right part of the body. The right hand should be bent at a right angle.
- Put the left leg over the right, keeping legs straight, raise the hips.
- In this position, you must be 30 seconds. Then, you can run the plan for 1-2 minutes.
- Repeat the exercise for the other side.
The slots with the twists and turns of the hull
This exercise is ideal for beginners.
- Take a step forward with the left foot and bend the knee. This will allow you to do the stretching of the muscles of the right thigh.
- Stretch the hands in front of him so that they are installed in parallel with the ground.
- After the workout one more time advancing the left foot and sit on a chair imaginary. The right leg should stay at the back and the sock hit the floor. In doing so, first the back, you can leave the right, and then turns body.
- To make such an attack the other leg.
- Repeat the movement 15 times.
The slopes in different directions
- To perform the exercise, you must become directly and put your feet together.
- Raise your hand and put them above the head.
- The maximum tilt of the torso to the left and hold this position for 15 seconds. You should feel the stretch in the right side of the body.
- Return to the original position.
- Repeat the exercise, tilt the torso to the right.
- In the following, you can increase the time and keep the position for 30, 45 and 60 seconds.
During the training, you can do another interesting exercise, which strengthens the muscles of the abdomen.
- For running to become four-legged.
- Relax to the press and take a deep breath.
- Exhale and, exhaling soft and strongly pull in the stomach.
- In this position, you must keep the stomach at least 15 seconds.
Tips for better efficiency
For training to be effective, you must follow the following recommendations:
- You should gradually increase the intensity of the exercise. If you have a regular practice, the body is not only adapts to the load, but becomes more and more robust. Therefore, it is recommended at least 1 time per week included in the practice of jogging, biking or power of the load. This will help even more effectively to burn extra calories and improve the metabolism.
- Give preference to outdoor activities. This not only helps with weight loss, but the improvement of the body in general.
- It is important to plan training courses. This will allow you to prepare in advance and the time to start the year. In fact, to do this, it is necessary to determine clothing, shoes, and store water. Many use it for training appropriate music, also it is preferable to prepare in advance.
- An important role in the weight loss is powered, therefore, it is also necessary to adjust. For example, experts recommend that you to enter in your diet more vegetables, including watercress, which allows the body to recover more quickly after a grueling workout, and of bitter chocolate. But it is also important to drink sufficient drinking water (at least 2 liters per day).
- Do not neglect the warm-up. Before basic training, you must warm up your muscles. This will minimize the delayed-onset muscle pain and possible trauma to the tissues. And after the class, it is recommended to do stretching of the muscles.
- Not worth playing on the conversations in this period. It is important to focus on studies, do them correctly and with maximum effectiveness. This is especially true if you are in a group of collaborators.
- It is not only important to adjust the diet, but also to ensure the normal rest and sleep, during which the body can relax and recover.
- If you find it difficult to choose the exercises, it is best to seek the help of a coach, who will be able to suggest to you a complex and effective, suited to your characteristics and your wishes. And most importantly, it is the consistency. Better give him exercises 20 minutes per day, than to do nothing. This is the most difficult, especially at the beginning of the path, when a person is faced with the unpleasant sensations after class and fatigue.
How long and how much you can lose weight
To speak of precise figures is very difficult, because the result depends on the choice of exercise, frequency and intensity of the workout, the lifestyle you will live during this period. Also we can't exclude the individual characteristics of the organism.
Exactly: if the training sessions will be continuous and intense, the changes will be visible after a week: improve the health, the condition of the muscles of the body and the body as a whole. In a month, you can lose this way up to 4 kg, which means that the size and the sides become less.
Attention! The main thing — the desire and constancy. And for the result to be even more effective, one can do the walk and focus on cardio.