Did you stop their favorite things that were recently?There were ugly barrels, so did the confidence in perfection disappear?Every second must be in different stages of life.Nowadays, more than 60% of men and women around the world are dissatisfied with what they see daily in the mirror and are looking for opportunities to deal with the problem of overweight.
Would you like a flat belly and a beautiful waist?Practices for weight loss of the abdomen and pages are a great solution for those who dream of the return of harmony.Combined with a balanced diet, it will achieve fantastic results, much faster and more efficiently, which has been with you for years.
Why is weight growing?
Smaller amounts of fat are the norm for all people.This ensures the protection of bones and organs against hypothermia from any effect from the outside.Excessive inserts are already anxiety.You can get rid of them with training and, for example, a glamorous diet.But before you prepare a practical program and determine with a meal technique, you should know that the weight is "climbed":
- Decreased metabolism.The older you will be, the slower your metabolism.It is much more difficult for the body to digest incoming foods, which gradually leads to a set of overweight.You may have often noticed that your loved ones, your friends are a lot of fat, sweet, while the figure remains thin and you start to get in like in the yeast, from any bun.This is precisely the reason for the metabolism, which in the first case is normal and decreased in the second.
- Genetic predisposition.Scientists have shown that the presence of fat deposits in the body is directly related to human genetics.If relatives of the older line suffer from increased body weight, they will be prone to excessive fats.
- Sitting lifestyle.If small moves, even the slightest physical effort, it will inevitably get at least a few kilograms that it will be very difficult to cope with this schedule.
- Exaggeration.The most important cause of excessive weight is over -step.Especially when combined with a sedentary lifestyle, the fat accumulates more quickly.
- Incorrect posture.Constantly leaning fats are gradually accumulated in the abdomen.To avoid this, you must keep your back straight.
- Hormonal changes and failures.When a woman or man gets to adulthood, severe hormonal changes occur, and various errors are also not uncommon, inevitably body weight.
Why is it important to do exercises for a thin waist and flat stomach?
It is important to remove the stomach and sides with the most effective exercises, not just for a beautiful appearance.This is also useful for the health of the whole body.There are medical indications in which physical activity is vital:
- A threat to increasing cholesterol.As the body weight increases, a percentage of cholesterol in the blood also increases.Excessive content leads to the health, occurrence and development of many serious illnesses.
- The risk of stroke and heart attack.This applies to people who have reached the age of 40 at the body weight index at 30.In this situation, the work of the blood vessels deteriorates and the strap of the heart increases several times.All of this gives the complex additional risks, the likelihood of stroke and heart attack.
- Slow down the circulation.The accumulated fats result in increased load on the internal organs.As a result, nutrients become much worse, and blood circulation slows down, which ensures the deterioration of the well and increases the risk of cancer.
- Reducing immunity.Excessive body weight leads to a slowdown in metabolism to violate the hormonal background.The body is weakened and becomes much more prone to various colds, viral diseases.
Effective exercises for weight loss and pages
The muscles of the abdomen and sides form a specific "corset".The work of other muscles that are inside the back, buttocks and hips depends on their condition.Only one competently composed practices will keep the body in perfect condition.The results depend on the initial amount of fat deposits and human mood to reduce weight loss.
Before choosing a proper physical activity, it should be remembered that motor activities combined with diets have a comprehensive effect and not only affected the selected areas:
- Home workout should be done regularly.
- It is absolutely involved in all parts of the body.
- For greater efficiency, a competent diet is implemented.
We offer you the following exercises that help your waist and stomach elastic and single fat at home.
Twisting
This is one of the most common movements that are very popular these days.It is not considered the most effective, but the bark is noteworthy.If you combine it in a competent way with dietary nutrition, you will quickly notice the excellent result.
- We lay on a soft gym carpet.The legs are bent on the knees.It is important that they stand evenly evenly on the floor surface, even with the entire foot.
- We put our hands behind the head.
- We breathe deeply and start lifting the upper body.Every rise is necessarily accompanied by exhalation.
- We slowly breathe when the body of the body is lowered.After the back is completely on the floor, we repeat the exercise.
- 2-3 approaches are used from 10 reps.
Reverse
- We go with your back on the gym carpet.
- We have the feet to be perpendicular to the floor while the legs are completely on the surface.
- With his palms, we put our hands along the body.
- When exhaling, lift the lower body and bring the legs to the chest as much as possible, slightly touched and fixed for a few seconds.
- As an inspiration, we fall into the starting position.
- Three approaches are used from ten reps.
Oblique
This exercise is similar to classic twist, but with some settings.The implementation technique provides the shoulder turn.
- We lay with your back on the gym carpet and take the starting position and lead our hands to the neck.
- We bend the legs without touching the surface.
- Rise the top of the body while turning the shoulder to the side.When the right shoulder turns, the left side remains in a permanent, lying position.
- Repeat the movement of the left shoulder, similar to the right.
- Repeat 12 times.
Rotated with raised legs
- We lay down and pull the legs up (you can cross them).
- We do the body's screwing body, similarly classic.
- We take a breath when we lower it, exhale while lifting.
- We take three approaches, 10-15 repetitions.
Planck with rounds
He works remarkably on his back, hips and press.
- We lie in the starting position - the knee/elbow is located in the bar.
- We make sure that the cervical region and the spine are evenly placed.We look directly in front of us.
- Rise your knees from the floor and place your leg on the sock.
- So we last 30 seconds without movement.It is important that breathing is not difficult.
- We repeat the exercise on both sides.If the physical form allows it, it can stand in 1 minute.
Planck with a turn
- We go to the surface on the side.
- The weight of the body is forwarded to the right elbow/ hand and the right leg.It is important for the hair to form a right angle.
- Place your left foot to the right.The lower limbs are kept evenly.Raise the hips from the floor.
- We take 30 seconds in this way.
Ears
If you have never done any exercises before the abdomen, you must definitely have the data effective attacks.
- We take a small step with the right foot and bow.After accepting this situation, muscle tension in the femur can be felt.
- We lift our hands right in front of us, in parallel with the floor.
- We take a significant step forward with the left leg and sit down slightly.The right thing remains in this case, but with the rise of socks.
- The background when you make a movement should be constantly smooth.
- We repeat the attacks.
- There are 15 repetitions on both legs.
Leaned to the side
- We get up straight.We lift our hands over your head and fold it.
- We throw right.Ideally, as much as possible, feel the left stretching as much as possible.They are secured in an oblique position for 15 seconds.
- Returning to the starting position.
- Repeated tilts are made in the other direction with the same delay for 15 seconds.
- As you get used to "delays", for example, you can increase your time by 30 seconds.
"Vacuum"
This exercise is ideal for developing the abdominal press.Based on breathing.
- We stand for four, with the help of knees and elbows in this position.
- We take a deep breath.At this moment, the press must be as comfortable as possible.
- Inhale and simultaneously enter our stomach, tightening the press.
- We hold motionless for 30 seconds.
- 2-3 approaches were repeated 15 repetitions.
Raising the hips lying
- We lay down, stretching out his hand along the body, palms to the floor.
- The legs are bent on the knees, placed on the side, while not forgetting that the foot must stand exactly on the surface.
- Slowly, slowly, lift the hips with the lower back.The rest of the body must remain irreparable on the carpet.
- We bow a little with the back and burden the gluteal muscles.We take a few seconds in this position, secured.
- We will return to the initial position.
- In several approaches, we have repeated 10-15 times.
How to choose physical exercises for weight loss and pages
Before you start removing pages and stomachs, you need to prepare a program.Excessive performance of exercises is unlikely to give you the desired effect.The training set is selected separately for each person, taking into account the characteristics of the body, the initial physical form and the parameters of the body.An experienced coach should address this issue.
It is not necessary to obtain the consultation for the sports halls, the fitness points.Training with one of the professionals is sufficient to choose the right exercises and make a plan.This also shows that there is a technique of implementing movements.
If you have no way to contact your coach, you can simply do the general exercises, such as in the morning.However, keep in mind that there are not so much efficiency.It is best to try to prepare a training plan in person, but with the mandatory accounting of the following factors:
- Medical indications/contraindications.For example, people with osteochondrosis are most abandoned by exercises with sharp movements.Patients with heart and blood vessels should leave the weight lifting and run.
- Goals.The higher the goal, the more complex and efficient the set of exercises must be.If you only need to remove a few kilograms, simple exercises will be sufficient in combined with low carbohydrate diet.In order to gain greater effect and athletic forms, it is important to do cardio workouts and exercises for the press.
- Conditions.If you keep going to the gym, you can do exercises with various simulators.Otherwise, you must choose the training that you can easily do at home by improvised tools.
Removal of waist and stomach is not as difficult as at first glance.The point is to properly tune and create a program that promotes the desired goal.And we help.