Many times, people who start to carry a healthy lifestyle are surprised by how quickly some parts of the body lose weight, and the stomach remains the same.
Even in some athletes, the protruding area of the waist is noticeable.Why is this going on and what exercises to lose weight and sides help deal quickly with the "rescue circle" near the waist?
The reasons for the formation of fat deposits on the sides and abdomen
The appearance of the fat layer in the stomach and sides leads:
- life without sports cargo;
- excess daily calorie norm;
- The fermentation processes in the gut.
Using constantly sweets, sweets and fried dishes can be recovered up to 5 kg per month!And all this will certainly be deposited in the middle of the body.Healthy diet in combination with sports will allow you to get rid of a few pounds around the waist.
Effective exercises to lose weight and sides at home
The exercises below are performed without any auxiliary sports equipment.There must be a thorough break between them.
Don't start training at:
- heart disease;
- serious violations of the musculoskeletal system;
- Exacerbation of pelvic and abdomen diseases;
- pregnancy;
- Critical days.
Exercise "vacuum"
This exercise will give a greater effect when performed in the morning and with an empty stomach.It is based on proper breathing work.
Beginners are advised to make a "vacuum" lying with folded legs, sitting or on all fours.Once these techniques are dominated, you can proceed to a more complex option - remaining in full growth.
Run the following:
- Of a convenient starting position, take a deep breath in the nose;
- Expire sharply through the mouth (you need to freely free your lungs) and secure breathing;
- In expiration, drag the stomach strongly, trying to stick the stomach in the lower back;
- Stay in this position for 10 to 15 seconds without relaxing the muscles of the body;
- Expire slowly and gradually relax the muscles;
- Make some calm breath cycles and repeat the exercise.
At the moment, it is necessary to perform 3-5 repetitions, gradually taking the breath to 30 seconds and feeling the work of the abdominal muscles.For the visible result, the exercise of "vacuum" should be repeated 3-4 times a week for 2-3 weeks.
Thanks to the exercise "the vacuum":
- The amount of visceral fat will decrease;
- Good posture will appear;
- will become stronger than the muscles of the case;
- Lumbar spine pain will decrease.
Planck with shifts
This is a classic bar in the forearms, where the elbows remain under their shoulders, the palms are connected to a wrist, the legs are straightened, the lower back does not fold.
Technique:
- Create a straight line from top to the feet;
- In exhalation, lower the right to the right, as if trying to touch the hip on the floor but not touch it;
- in inspiration to return to a static position;
- With the next expiration, lower the left pelvis;
- Keep breathing calmly and making 30 to 40 repetitions on each side nonstop.
This exercise helps:
- deeply elaborate the rectum and tilt the muscles of the abdomen;
- Feel the glute muscles;
- Strengthen the hip joints and remove the sides.
Sidebar
By practicing it constantly, all the muscles of the press, buttocks and hands will be included in the work, which helps to reduce body size.
Run the following:
- Lie on the side, put the elbow to the floor under the shoulder, the forearm is completely on the floor;
- Raise the pelvis on the floor, creating a straight line from the head from head to toe;
- Breathe calmly for 10-15 seconds;
- Run to the other side.
It is necessary to repeat the sidebar 3-4 times in one and the other.
The sidebar contributes to:
- waist creation;
- Deep work of the legs of the legs, torso and forearm;
- Reduction of scoliosis.
Turn lunch
Starting position: Standing, the stomach is directed inside.
It is worth avoiding the fall of the knee from the front leg to the inside and also does not let the body change the perpendicular floor line.
Technique:
- Step back, lowering the knee of the rear leg on the surface and holding the front leg as vertically as possible;
- Turn the torso and hands outside the front leg in expiration;
- In inspiration, return to the starting position and repeat 20 to 30 times in each direction.
Exercise Effect:
- Strong hips and buttocks muscles;
- Deep study of the oblique abdominal muscles;
- Strengthening the muscles of the back.
Lean to the sides
This exercise will reduce the fat layer of the "circle of life" and strengthen the oblique muscles of the abdomen.Therefore, the waist can increase thanks to the muscles that appeared.
Starting position: The feet are slightly wider than the pelvis, the palms are collected on the back of the head, the press muscles are included in the work, the pelvis and the legs remain mounted, the tail's mood is ahead.
Technique:
- In expiration, lean the body strictly in one plane in one direction, simultaneously stretching the other;
- Breathe calmly for 5-10 seconds;
- In inspiration, return to the starting position and repeat in the other direction.
Strengthening the muscles of the case, the time spent on the pose can be increased to 30 seconds.To increase the amount of energy spent, you can hold your hands raised.
Bank
By practicing it, the abdominal muscles will always be in good shape, and the stomach and the sides will begin to melt before our eyes.A backless chair is required.
Starting position: Sitting on the edge of the chair, holding his arms on both sides for him, keeping his legs straight, barely touching the floor with them.
Technique:
- divert a little back to level the body and head on a line;
- In expiration, keeping the legs together, bending them in the knees and directs them to the body;
- Stay for 1 second and inspiration to return to its original position;
- Repeat 30-50 times without holding your breath.
Root
They are performed lying on their backs, where the legs are folded on the knees, the palms are beaten behind the back of the head.
Technical Exercise:
- In expiration, lift the upper body by pressing the bottom of the back on the floor;
- Stay 1 second in the highest position, feeling the load in the press muscles;
- In inspiration sink slowly on the floor, controlling the case;
- Repeat 15-30 times in 4-5 approaches.
For a greater effect, twisting 2-3 times a week should be repeated for complete muscle restoration after load.
The twist worked deeply at the top of the rectus muscle of the abdomen, increasing the rate of fat burning on the sides.
Reverse twist
The difference in common twisting is that, in the reverse press, it is reduced due to the rise of the legs, not to the pelvis.
It is performed lying on the floor, where the hands are extended on the sides of the body, the legs are straightened if possible.
Technical Exercise:
- In expiration, lift your legs up, lifting the bottom of the back, as you twist your shoulders;
- In inspiration, the legs and the lower back are slowly fallen on the floor;
- Repeat 15-30 times in 4-5 approaches after breathing.
Oblique torsion
They are perfectly combined with any other basic exercise to pump the rectum abdominal muscle.
You need to lie on the floor with your back, bend your legs on your knees, weave your palms on your head.
Technique:
- The ankle of one leg is placed on the other's knee;
- The case rises up and slightly twisted, as if the elbow were to the opposite leg knee;
- In inspiration, return to the starting position and do the same in the other direction with a change of legs;
- Repeat 15-30 times in 4-5 approaches.
Twisting with legs raised
They combine all types of loads, so the press works constantly.
Starting position: All the integer on the surface, the legs are raised so that the legs form a straight angle with the hips, the palms are at the back of the head.
Technique:
- Excess, the case rises gently, bypassing the thoracic spine, the head moves toward the knees;
- 1 second in delay and with inhalation, the body falls gently;
- Repeat 15-30 times in 4 sets.
Lateral twisting
Exercise helps tighten the stomach and increase muscle resistance.
Starting position: The back on the floor, the hands are guided by the back of the head, the legs are slightly folded and facing the side, the body is twisted on the side of the sides.
Technique:
- In expiration, the head rises, the shoulder blades break the floor;
- In inspiration, the body falls slowly;
- Repeat 12-15 times 2-3 approaches, turn your knees in the other direction and repeat.
It should even be remembered breathe and look at the ceiling without bending the neck.
Cheering "bike"
They are performed on the floor, the legs are slightly folded and raised so that the hips are perpendicular to the floor, the fingers are intertwined on the back of the head.
Technique:
- In exhalation, twist the right side, trying to touch the left elbow from the right knee;
- At this moment, the left leg is approaching the body;
- In inspiration, the case falls;
- Change the sides.
Make the number of times when burning the abdominal muscles will begin to be felt.
Effect:
- Preparation of the upper, lower and oblique press;
- Powerful fat burning on the side of the sides.
All the above training helps reduce the amount of fat layer in the stomach and sides as soon as possible.Combining this with a healthy diet and sufficient sleep, the body will be transformed for the better.