Often people who begin to lead a healthy lifestyle are shocked how fast some parts of the body lose weight, and the stomach remains the same.
Even in some athletes, the area that stands out in the waist is significant.Why does this happen and what training for weight loss and side will help quickly overcome the "circle rescue" near the waist?
Reason -As the formation of fat deposits on the side and abdomen
The appearance of fat layers in the stomach and side carry:
- Life without sports burden;
- excess daily calorie norms;
- The process of fermentation in the intestine.
Always use sugar, pastries and fried dishes can recover up to 5 kg a month!And all this will definitely be deposited in the middle of the body.A healthy diet in combination with sports will allow you to get rid of a few pounds around the waist.
Effective training to lose weight and side at home
The training below is done without any additional sports equipment.There should be a minute break between them.
Don't start training at:
- heart disease;
- serious violations of the musculoskeletal system;
- suppression of pelvic and stomach disease;
- pregnancy;
- Critical day.
"Vacuum" training
This exercise will have a greater impact when it is done in the morning and an empty stomach.It is based on proper breathing work.
Beginners are advised to make "vacuum" lying down with bent, sitting or standing in all four.After this technique is mastered, you can continue the more complex options - standing in full growth.
Do as follows:
- From a simple starting position, take a long breath through the nose;
- Take a deep breath through the mouth (you need to free the lungs) and hold your breath;
- In breathing strongly drag the stomach, try to attach to attach the stomach to the lower back;
- Stay in this position for 10-15 seconds, without relaxing the body's muscles;
- breathe slowly and gradually relax the muscles;
- Make some quiet breathing cycles and repeat the exercises.
At one time, it is necessary to perform a 3-5 recurrence, gradually bringing your breath to 30 seconds and feels the work of the abdominal muscles.For visible results, "vacuum" exercises need to be repeated 3-4 times a week for 2-3 weeks.
Thanks to "Vacuum" exercises:
- The amount of visceral fat will decrease;
- Good posture will appear;
- will be stronger than the muscles of the case;
- Lumbar spinal pain will decrease.
Planck with turn
This is a classic bar on the lower arm where the elbow stays under the shoulder, the palm of the hand is connected together in the fist, the leg straight, the lower back is not bent.
Technique:
- Make a straight line from top to foot;
- In breathing, dropping the pelvis to the right, as if trying to touch the hips to the floor, but not touching it;
- About inspiration to return to static position;
- With the next breathing, lower the pelvis to the left;
- Continue quietly breathing and making a repetition of 30-40 on each side without stopping.
This exercise helps:
- highly describe the rectum and slant of the abdominal muscles;
- feel the gluteal muscle;
- Strengthen the hip joint and remove the sides.
Involvement
By continuously practicing it, all newspaper muscles, buttocks and hands will be included in the work, which helps reduce the size of the body.
Do as follows:
- Lying next to the elbow on the floor under the shoulder, the lower arm is completely on the floor;
- Raise the pelvis from the floor, creating a straight line from the head to the foot;
- breathe quietly for 10-15 seconds;
- Do it to the other side.
It needs to repeat the sidebar 3-4 times in one and the other.
The sidebar contributes to:
- the creation of the waist;
- deep work of the leg, body and arm muscles;
- Reduction of scoliosis.
Lunch with a turn
Starting position: Stand, stomach is directed inside.
It should prevent the fall of the front knee inside, and also do not let the body change the floor line upright.
Technique:
- Take a step back, lower your back knee to the surface and hold the front foot as vertically as possible;
- Turn on the body and hands outside the front foot on a breath;
- On inspiration, return to the starting position and repeat 20-30 times in each direction.
Effect of training:
- strong muscles from the hips and buttocks;
- in -depth studies of oblique abdominal muscles;
- Strengthen the back muscles.
Leaning to the side
This exercise will reduce the fat layer of "life circle" and strengthen the abdominal bleeding muscles.Therefore, the waist can increase thanks to the muscles that appear.
Starting position: The feet are slightly wider than the pelvis, the palms are collected in the back of the head, the newspaper muscles are inserted into the work, the pelvis and the feet remain installed, the tailbone forward.
Technique:
- In breathing, tilt the body tightly in one plane in one direction, at the same time stretching the other;
- breathe quietly for 5-10 seconds;
- On inspiration, return to the starting position and repeat in the other direction.
Strengthening the muscles -The case of the case, the time spent in the pose can be increased to 30 seconds.To increase the amount of energy spent, you can hold your hands.
Impurities
When practicing, the abdominal muscles will always be in good condition, and the stomach and sides begin to melt before our eyes.Back seats are required.
Position begins: sitting on the edge of the chair, holding his hand from both sides for him, keeping his feet straight, barely touching the floor with them.
Technique:
- deviates slightly back to the body level and head in one line;
- In breathing, keep your feet together, bend it on the knees and direct it to the body;
- Lingering for 1 second and inspiration to return to its original position;
- Repeat 30-50 times without holding your breath.
Turn
They were done lying on their back, where the feet were bent on the knees, the palms of the hands were tied behind the head.
TECHNICAL TRAINING:
- On exhale, lift the upper body, pressing the bottom to the floor;
- Longing for 1 second in the highest position, feeling the burden on the newspaper muscles;
- At the slow inspiration -the drowning to the floor, controlling the case;
- Repeat 15-30 times in 4-5 approaches.
For a larger effect, turning 2-3 times a week should be repeated for complete muscle recovery after load.
Encourage the upper part of the rectus muscles, increasing the rate of fat burning on the side.
Turn around rotating
The difference from the normal twist is that in the reverse newspaper it is reduced due to the rise of the foot, not the pelvis.
It is done lying on the floor, where the hands are extended to the body, the feet are straightened if possible.
TECHNICAL TRAINING:
- In breathing, lift your feet, raise the lower back from the floor, as if to rotate the pelvis to the shoulder;
- In inspiration, the lower leg and back slowly fall to the floor;
- Repeat 15-30 times in 4-5 approaches, following breathing.
Putting rotation
They are combined perfectly with any other basic exercises to pump rectus abdominal muscles.
It needs to lie on the floor with your back, bend your feet on your knees, weave your palms on your head.
Technique:
- An ankle of one foot is placed above the other knee;
- The case goes up and slightly twisted, as if the elbows spread to the opposite knees;
- On inspiration, return to the starting position and do the same in the other direction with the change in the foot;
- Repeat 15-30 times in 4-5 approaches.
Rotate with a lifted leg
They combine all kinds of loads, so the newspaper works continuously.
Starting position: the whole back on the surface, the feet are raised until the foot forms the right corner with the hips, the palm of the hand behind the head.
Technique:
- Excess, the case goes up smoothly, round the chest spine, head moves towards the knee;
- 1 second of delay, and with inhalation, the body smoothly down;
- Repeat 15-30 times in 4 sets.
Side turn
Exercise helps to tighten the stomach and improve muscle endurance.
Position begins: the back on the floor, the hands are guided by the back of the head, the legs are slightly bent and turn to the side, the body is twisted on the side.
Technique:
- In breathing, the head goes up, the shoulder blade breaks the floor;
- At inspiration, the body slowly falls down;
- Repeat 12-15 times 2-3 approaches, turn your knees in the other direction and repeat.
It should be remembered even when breathing and looking at the ceiling without bending the neck.
Rotate “bike”
They are done on the floor, the feet are slightly bent and raised so that the hips are perpendicular to the floor, the fingers are intertwined behind the head.
Technique:
- In breathing, twist to the right, trying to touch the left elbow of the right knee;
- At this time, the left foot approaches the body;
- At inspiration, the case goes down;
- Change the side.
Is the number of times where the burning of the abdominal muscles will begin to feel.
Effect:
- the description of the top, bottom and oblique newspaper;
- Strong fat burning on the side.
All of the above exercises help reduce the amount of fat layers in the stomach and sides as soon as possible.Combining this with a healthy diet and enough sleep, the body will change for the better.