Often people who start to lead a healthy lifestyle are surprised how fast some body parts lose weight, and the stomach remains the same.
Even in some athletes, the patient space of the waist is noticeable.Why is this happening and what weight loss exercises and foreign help will be quick to deal with a "lifetime" near the waist?
Reasons for forming fat deposits on side and abdomen
The appearance of fat on your stomach and sides:
- Life without sports cargo;
- Excess daily calorie norms;
- Instrument fermentation processes.
Continuously using sweets, pastries and fried dishes can recover up to 5 kg per month!And everything will surely be deposited in the middle part of the body.A healthy diet in combination with sports will allow you to get rid of a few kilograms around your waist.
Effective exercises for weight loss and side at home
The exercises below are performed without any auxiliary sports equipment.There must be a minute break between them.
You don't start training at:
- Heart diseases;
- Serious violations of the muscle-bone system;
- deterioration of pelvis and abdomen diseases;
- pregnancy;
- Critical days.
Practice "Vacuum"
This exercise will give a greater effect when performed in the morning and on an empty stomach.It is based on the proper operation of breathing.
Beginners are advised to make a "vacuum" lying with bent legs, sitting or standing on all four.Once these techniques are overcome, you can continue on a complex option - stands in complete growth.
Perform as follows:
- From an appropriate initial position, take a deep breath through your nose;
- Exhale sharply through your mouth (you need to free free your lungs) and keep your breath;
- On the exhale strongly pull the stomach, trying to keep global to the stomach in the lower back;
- Stay in this position for 10-15 seconds, without relaxing your body muscles;
- Exhale slowly and gradually relax your muscles;
- Make a few calm breathing cycles and repeat the exercise.
At one time, 3-5 repetitions need to be performed, a gradually brought breath holding for 30 seconds and felt the operation of the abdominal muscles.For the visible result, the exercise "vacuum" should be repeated 3-4 times per week for 2-3 weeks.
Thanks to the exercise of "Vakuum":
- The amount of visceral fats will be reduced;
- A good posture will appear;
- will become stronger than a muscle case;
- The pain of the lumbar spine will reduce.
Planck with turns
This is a classic strip on the forearm in which the lubricals remain under the shoulders, the palms are connected in the poets, the legs are corrected, the lower back does not bend.
Technique:
- to create a straight line from top to feet;
- On exhale down the pelvis to the right, as if trying to touch the hip on the floor, but don't touch it;
- on inspiration to return to a static position;
- Lower the pelvis to the left with the next expense;
- Continue to breathe peacefully and make 30-40 reps on each side without stopping.
This exercise helps:
- Deep elaborate the rectus and lean the muscles of the abdomen;
- Feel gluteal muscles;
- Strengthen the hip joints and remove the parties.
Bottle bar
Containing it constantly, all print muscles, buttocks and hand will be involved in a work that helps reduce body size.
Perform as follows:
- Lie down to the side, place the elbow on the floor under the shoulder, the forearm completely lies on the floor;
- Raise the pelvis up from the floor, create one right line from head head to leg;
- Inhale calmly 10-15 seconds;
- Perform to the other side.
It is necessary to repeat the sidebar 3-4 times in one and the other.
Sidebar contributes:
- Waist formation;
- deep operation of the leg muscles, torso and forearm;
- Reducing scoliosis.
Lunches with turns
Starting the position: Standing, the stomach is directed inwards.
It is worth avoiding the crashes of the knee front leg inward, and also do not allow the body to change the vertical floor line.
Technique:
- Step step, lower your knee hind leg to the surface and keep the front lower leg which is vertically possible;
- Turn the torso and hands on the outside of the forelimb to the exhale;
- To inspire, return to the starting position and repeat 20-30 times in each direction.
Effect Effect:
- strong muscles of hips and buttocks;
- a deep study of mowing abdominal muscles;
- Strengthening the back of the back.
Tilts
This exercise will reduce the greasy layer of "Life Circle" and strengthen hair muscles of the abdomen.Therefore, the waist can be increased thanks to the muscles that appeared.
Beginning position: The feet spread slightly from the pelvis, the palms are collected on the back of the head, the print muscles are included in the work, pelvis and legs are made up, forward.
Technique:
- To exhale tilt the body strictly in one plane in one direction, at the same time stretching another;
- Inhale quiet 5-10 seconds;
- To inspiration, return to the starting position and repeat in the other direction.
Strengthening the muscle case, time spent in a pose can increase for 30 seconds.To increase the amount of energy consumed, you can keep your hands up.
Chair
When you exercise, the abdominal muscles will always be in good shape, and the stomach and the parties will begin to melt before our eyes.It takes a chair without a back.
Starting the position: Sits on the edge of the chair, holding hands on both sides for him, holding his legs straight, barely touching the floor with them.
Technique:
- deviate a little back to uniform in one line;
- At the exhale, holding your legs together, bend them into your knees and point them into the body;
- to keep in 1 second and inspiration to return to the original position;
- Repeat 30-50 times breathless.
Twist
They are performed lying on their backs, where the legs are bent in the knees, the palms are tapped behind the back of the head.
Exercise Techniques:
- To rise lift the upper body, pressing the lower part on the floor;
- Hold in for 1 second in the highest position, feeling the load on the muscles of the press;
- On the inspiration, slowly sink to the floor, controlling the case;
- Repeat 15-30 times in 4-5 approaches.
For greater effect, twist 2-3 times a week should be repeated for complete muscle reconstruction after load.
The wooding was deeply made by the upper part of the rect-muscle abdomen, increasing the rattle of burning fat on the sides.
Reverse twisting
The difference from the usual realization is that in reverse press is reduced due to rising legs, not pelvis.
It is performed lying on the floor, where the hands are expanded on the sides of the body, the legs are corrected if possible.
Exercise Techniques:
- To exhale raise your legs, lifting the lower back from the floor, as if twisting the pelvis on the shoulders;
- On inspiration, legs and lower back slowly descend to the floor;
- Repeat 15-30 times in 4-5 approaches, after breathing.
Hair twisting
They are perfectly combined with any other basic exercise for pumping the abdominal muscle of the rectus.
It is necessary to lie on the floor floor, bend your legs in your knees, weave your palms on your head.
Technique:
- Ankle one leg is placed on the knee of another;
- The case rises upward and slightly twisted, as if the elbow extends to the elders of the opposite leg;
- On inspiration, return to the starting position and do the same in another direction by changing your legs;
- Repeat 15-30 times in 4-5 approaches.
Twisting with legged legs
They combine all kinds of load so that the press works all the time.
Launch: Whole back on the surface, the legs are lifted so that the legs form the right angle with the hips, the palms are on the back of the head.
Technique:
- Surplus, the case is expressed smoothly, rounding the spine of the chest, the head moves towards the knees;
- 1 second delay, and with inhalation, the body slutly descends;
- Repeat 15-30 times in 4 sets.
Side twisting
Exercise helps a tight stomach and increase muscle endurance.
Starting the position: The back on the floor is the hands of the back of the head, the legs are slightly bent and facing the side, the body is twisted aside.
Technique:
- The head is lifted, the shoulder blades go off the floor;
- To inspiration, the body slowly descends;
- Repeat 12-15 times 2-3 accesses, turn your knees in the other direction and repeat.
It should be remembered even breathing and look at the ceiling without bending the door.
Twisting "bicycle"
It appears on the floor, the legs are slightly bent and raised so that the hips are perpendicular to the floor, the fingers are intertwined in the back of the head.
Technique:
- to exhale, twist to the right, trying to touch the left elbow of the right knee;
- At this point, the left leg approaches the body;
- On inspiration, the case of falling;
- Change the sides.
Do the number of times in which the abdominal muscles will begin to burn.
Effect:
- Production of upper, lower and Kosovo prints;
- A strong fat burning aside.
All the above training helps reduce the amount of fat on the stomach and the parties as soon as possible.Combining it with a healthy diet and sleep enough, the body will be transformed for the better.