In order to achieve the perfect weight and seductive figure, many women relieve only cosmetic procedures and diets.But here it is very important that we approach this issue comprehensively and carry out many exercises for weight loss, especially problem -based zones - for the abdomen and pages, as they deserve special attention and more thorough study.
Exercise for weight loss of the abdomen and sides: The main causes of fat deposits of pages and abdomen
The female body is arranged in such a way that it is prepared every time to fulfill its main function - the child's birth.And the reason for this is conception and feeding.This is the main cause of regular deposition of subcutaneous fats in these zones.
According to the laws of nature, creating a layer of fat in the side and abdomen of the woman's body protects the urethra, kidneys and other internal organs from possible infections and hypothermia.In addition, the body also tries to provide the future baby the necessary full nutrition, thus providing normal development in the first months of life.These factors are largely due to why it is so difficult to get rid of these zones, especially in the lower abdomen.
In addition to these factors, there are many others that need to be considered:
- sedentary lifestyle;
- Inadequate diet;
- violation of metabolism and metabolism;
- Hormonal failure.
Basic practice for weight loss and home side
Many defective stereotypes are attached to the weight loss of the abdomen and pages.One of the most common is to provide them with a thin waist and a "cube" terrain by pumping the press daily, and to do so they do practice such as a "mill".This is a false opinion, since the noticeable decrease in volume can only be achieved by following a certain diet, but physical activity has a positive effect on the internal organs, improves the general condition of the body, increases its voice in strengthening muscles and calls for relief.
A complex of effective practice of abdominal and pages
It is not necessary to reach out to fitness clubs and maintenance in fitness clubs and gyms with many hours of workouts to improve the well.All this can be done at home, here is a complex of approximate gymnastic exercises:
- Practice "Planck".It strengthens the abdominal muscles, the back, the lower back and the buttocks, and if it is slightly complicated, the legs.Technique - Accept I.P.The emphasis (for push -ups) should last as long as possible in this position (0.5 minutes - 3 minutes).You can complicate the exercise by raising one leg, or moving (unfolding) in one and the other (so -called "side bar") by alternating the body.
- "Bicycle".The exercise is in the back.Raise your leg and bend your knees (approximately right angles).Start the slow rotation of the legs, imitating pedals rotation on a bicycle.However, when completing the exercise, you should pay special attention to proper breathing: breathing muscles, inhrale - relax.You have to act slowly.Regular implementation of this exercise can be pumped quickly by the press muscles.
- "Rowing".Rather, imitation.C was done in a sitting position on the floor.At the same time, lift your knees bent and pull with straight arms, imitating the rowing process.Recommended number of repetitions 10-15 times.This exercise not only strengthens the muscles of the abdomen, back, legs and buttocks, but also allows quick removal of the fat layers on the waist.
- "Mill".I.p.- Place your feet on your shoulder - or a little wider, lift your hands.Complete alternative decisions to your feet while trying your fingers to your fingers to your fingers (right hand hand, left -hand side).Practice has a positive effect on the internal organs, strengthens the press muscles (oblique abdominal muscles), and helps to reduce fat layers in the waist and lower part.
- "Plow".Lying on the floor.The legs are slowly rising, leaning on their knees and lowering the tin and trying to touch the floor.Stay in this position for 10-30 seconds, performing more deep exhalations and breaths, squeezing and expanding the membrane.This exercise, with the regular implementation of a flexible and embossed stomach, will provide an elegant waist and promote pain and discomfort to get rid of the spine and lower part.
- "The alternate to lift the legs lying on the side."First on one side and then on the other side, with the support of the elbow.Try to raise your leg to the highest possible.We recommend that you do 10-12 times quickly.Not only the side muscles of the abdomen, but also the legs (the exterior and internal muscles of the thigh) are involved.It is important that you pay special attention to breathing when you practice.
- "Scissors".The back of the back, both legs, are lifted, alternating to create legs behind each other.The number of repetitions depends on preparedness and well -being.
All exercises are recommended in a complex with an average duration of 5-10 minutes, with further increase in load.
Exercises for Weight Loss of Belly and Pages: Tips for Specialists for Classes of Simulators
By practicing the gym, you can achieve the desired results faster, as the use of special tools and additional weights makes your workout much more efficient.However, you need to know and take into account that the force workout affects the breakdown of fat and metabolism for a few days after training (usually 2 days).Experienced fitness instructors recommend three most effective types of exercises (except for the above):
- Raising the legs in hanging on the Swedish wall- Remove the crossbar with both hands and lift your feet smoothly to your chest and slow down slowly.At the same time, from the level of preparation, the exercise can be done with both legs and straight legs on their knees.
- "Wave of the body sitting on the bench at the same time twisted"- Standard exercise is done on a low bench, fastening the legs of the legs, their hands behind the head.When the body is lifted and pre -tilted, you should try the knee knee (right elbow of the left knee and vice versa).
- Fitness ball exercises- They are considered very effective in reinforcing the press muscles, losing weight and relief of the stomach.As a result, the fact is that when performing a fitness ball, the need to monitor balance and monitor breathing is the need for normal loads.
In summary, he continues to add that the complex of gymnastics should be performed at least three times a week.The best time for this is 10-12 or 18 to 20 hours.