Everyone knows how easy it is to choose the extra pounds in the area of waist and abdomen. But why this happens?
In terms of the mechanism of the process, you will easier to build a program for losing weight and reduce the volume of the problem areas. "Fat is accumulated due to an overabundance of calories in food. This excess energy, which the organism of the stock, " explains Victoria Kasilova, personal trainer and founder of the laboratory of personal fitness. — You can make such an analogy: imagine that you have taken the money, bought the bullion gold and put them in safes, close the key. And now imagine that you have decided these money back to get. You need to first find the key of a safe deposit box, open, remove these bars, go to exchange your money. With lipolysis adapt: to start the process of weight loss, the need to activate a lot of factors: certain hormones, a calorie deficit. It is necessary to create such a need for energy, that the organism itself wanted these stocks to spend".
Delete the sides and belly: where to start?
Understanding that the human body does not lose weight on the spot, it is only in a specific region. "Then get the extra pounds and lose weight according to your constitution and genetics," said Ekaterina Demidova, a master-trainer in the direction of the group programmes of the federal network of fitness-clubs. That you have gone to the infamous "beach", but the stomach became more flat, you reduce the weight in general — around diet and do physical exercises.
But choose these wisely. "Is a myth, that there, where we train muscle, our and burn fat. This is not the case. Traffic legally in the process is the weight loss we're going throughout the body, not on the ground. But we can work the problem area. In what sense? Form there the muscles, developing strength or mobility. And specifically to burn fat which, in places we can't, because he goes so as to calculate the body's particularities. Someone not easily and quickly lose the range in the field of feet, who-then — zone in the belly and who then first of all reduced the chest, back on top, and only then already all the rest. Body first thing in the advantage of fat is one of those places, where he found less and less a priority for storage. And the most important, that in seats (women are more frequent than once a the stomach, sides and thighs), he gave up the "stocks" much worse". Therefore, it is a balanced program weight vacuum cleaners and strength training exercises, and cardio, and proper nutrition.
To lose fat in the stomach area: basic errors
The most common mistake coaches will find the following:
1. The use of exercise thermo-corsets or the film. "It is a common myth that there, where we sweat, there we lose weight," commented Victoria Kasilova. — But this is not the case. Then the fat will not disappear. If all this was so simple, could not just go to lose weight sauna. In fact, this result goes only to the liquid. And sometimes it is good, necessary. If the "sweatshops" contraptions", then dehydrated the body and increase the burden on the heart of the system". And yet — there is risk of damage to internal organs. "For example, the corset during exercise increases pressure on the internal organs, impairs blood circulation and gives deep muscles of the work."
2. Waiver functional exercises. The idea of fast weight belly, so passionate about some, that they ignore any kind of exercises, continue in your fitness class schedules are only turning to the press. And in vain! "First of all, does not happen to be pumped journalism is untrained, soft in the body," said Victoria Kasilova. — When a person starts to practice, first of all it there will be a noticeable relief of the hands, legs, back-and only then — cubes journalism". And all this can be achieved only if you have your own "sports menu" power and functional workouts, it is again to work on almost all muscles of the body.
Second, the self exercises in the press is not so energy-consuming, as many of the basic movements such as sit-ups, pull, push-ups. "In order to create greater fuel consumption, calorie (keyword condition slimming belly, the sides and the whole body), it is necessary to work the large muscles. It is like when the engine it running in the car: "runabout" use a little gasoline, suv — several times more. So here is a suv — it's the legs muscles and the "runabout" — this is a muscle journalism". Plus in addition, too working in precisely the area of the abdomen, then there is a risk of damage to the back. "Skill without the work of the body and fanatically loading press, then you will probably get hurt in the loins, hernia or when the protrusion, as is the beautiful belly. Because these movements exert compression effect on the spine".
3. The performance of useless or inappropriate execution. The first belong to tilt to the side loads. "Not effectively fight half way. Waist therefore you also thinner does not make. Some muscle group enrichment, but the expected effect is not achieved. Lean the dumbbells, if you don't hurt when wearing is not an ngo the nasty feeling, if you it helps when a placebo. But especially the benefits of such exercises is not. Instead it is best to do the diagonal twisting lying down, it is safer loins".
To whom is it worth it exercises the stomach and on the sides
Focus on the study of muscle journalism experts recommend, but in some cases. "To pump this area need to separate for beginners, for those who do not have training after the rehab after the birth. Here is a helpful simple types of turning on the floor lying on the bar and similar to him the exercises of the stable need, " said Victoria Kasilova. — Required to have this in order to connect a single block of the breast and the apron and the pelvis. Hitch in the data between areas — soft. Make her tight and be able to perform the usual exercises, to deal with domestic affairs without undamaged ago and need simple exercises that the abdominal muscles".
To adapt to the valid speakers athletes. "It is also worth to add workout exercises press for those who is preparing for competitions — for example, fitness-bikinicom," adds Victoria Kasilova. If you long for a train and are going to participate in the competition fitness bikini, does not make sense specifically, pump press. "If a person is already working for some time, developed the coordination, execution, press the program will be left with less priority. Because journalism is a big exercises it works as a stabilizer, it supports the body, when you perform squats kohtatõmbakohtauenrem, pull-ups, bench presses, traction control, push-ups".
The most effective exercises for slimming belly and sides
There are quite a lot of different exercises, that in this area, but not all of them can give you the desired effect. In addition, not all movements are available to exercise in their homes. "I would have advised to do home exercises easy from the perspective of the technique. It is advisable to draw up a programme of various movements: press composed of many small fibers, which are located in different angles. Combining the uneven exercises, it is possible for all to use them". We asked experts to draw up a list of the most effective, lightweight and simple exercises to journalism. Here they are:
Planck: "It is a one-time exercise, which are active, in the depths of the muscles, including the transversus abdominal and oblique. You can make a variety of strips, — classic, mouse, or dynamic, the most important thing is to meet your technical prowess and properly. Instead of the minute strips, the more effective is the way several of the short break of a few seconds, the so-called "partial" bar".
The lack of turning: "the performance in turning, climb only up to the lower edge of the shoulder blades so you can direct the muscle of the abdominal and oblique," commented Catherine.
"Square": "in this position, when properly the way it is possible to separately develop the muscles of the cream", — reminds Ekaterina Demidova.
Also effectively work out the abdominal area and the sides will help the exercises directly in the "not provided" in this zone. This is almost the entire electrical system base — squats, deadlifts, and ave "should understand that the use of the press is not always working not only the abdominal muscles, we use them all the cor — he the muscles, that is in the middle of the body, connects the breast and the apron and the pelvis" — sums up Victoria Kasilova.
We asked Victoria to show us the exercises of the complex, which is prepared in the light of all these factors.
How to build action
- Start your workout with uncomplicated joints flexible-or 10-minute cardiopatici. This helps prepare the muscles and joints to load.
- Do all the exercises in a row.
- Watch for breathing: the main effort is the need to make exhalation.
- Make this program 4 to 6 times a week.
- Gradually increase the load. "Adapting to the body (and thus appearance) occurs only when we create the stress, the extra mile, Therefore, it is desirable on every week a little more challenging activities: the use of weights, increase the number of repetitions".
- The training of the Cardioceratidae. If your timetable does not regularly practicing, be sure to add our complex cardiozone — enough for 40 to 50 minutes of swimming, Cycling, it works two-calendar times a week. "The heart generates the fuel consumption of those with the most calories, this means we can get rid of some part of the fat, and here are the exercises journalism can help make the muscles stronger". In order to meet the complex needs of the mat and fitball.
Direct turning
Lie on your back, knees slightly bent. Lower back push on the floor. Making the muscles, journalism, is the exhalation lift the scapula from the floor, hands pull forward, tap hands on knees. Do not strain the neck and shoulders. Smoothly going to the back of the mat. This is one of the repeats. Do 15-20 of this kind.
Kehapöörded
Lie on your back, knees slightly bent. Lower back push on the floor. Making the muscles, journalism, is the exhalation lift the scapula from the floor and can control the body to the right. Hands pull in front. Do not strain the neck and shoulders. Smoothly back to its original position. Do 15-20 repetitions on each side.
Ago turning
Lie on your back, hands pull along the body. Knees slightly bent and lift the feet up. Push the lower back to the floor. Made in the muscles, the press is out to tear the pool floor and point the foot forward over the head. The belly should touch the hips. Smoothly going to the original position. Do 15-20 repetitions of the exercises.
Turning with the rise of the pelvis
Lie on your back, hands, connect the buckle at the back. Relax the neck and shoulders. Lower back push on the floor. Feet pull up the weapons of the ankle. Is through with the muscles, of the press, while at the same time raised over the Matte of the scapula and the pelvis. Smoothly back to its original position. Do 15-20 repetitions of the exercises, keep breathing.
Side molding dynamics
Take the right side, right hand bend elbows and lean is the forearm. Feet pull and the rest of the floor to the side surfaces of the stop, the left hand, you send in the thigh. Do not cave in lower back pain. With the exhalation tear off the pool floor, work the muscles, to journalism and back. Softservices the top point of 3-4 seconds, back to its original position. Do 20 repetitions on each side.
Rotate the feet of the provisions lying on
Sit on the mat with straight legs. Easily capture the casing back. Bend the hands in elbows, drove a little back and lean on the forearm. Bend the feet of the hip joint, and pull these upward. Sacrum push to the floor. Making the muscles, journalism, cream and hips smoothly confuse Myskina and straight legs to the left, back to the middle and put them right. This is one of the repeats. Do 10-20 of this kind.
Climbs body fitball of
Take a fitball left side, sending your ball to the housing and the pelvis. Feet pull and the rest of the floor to the side surfaces of the stop. Left hand bend, and place the palm of the hand covered. The right hand lightly lean the ball in front of you. Working the muscles of journalism and cream is through smoothly tear off the upper casing part from the fitball the user. Do not slouch and do not cave in lower back pain. With the soul back to its original. This is one of the repeats. Do 20-30 of such is everywhere.
The rise of the pelvis at the fitball of
Rise up the bar at the head direct the hand, placing the feet fitball of. Do not improve the deflection of wearing and does not slouch. Bending your knees and making your muscles, the press, push the pelvis up. Pull the hips in the stomach, podkalivat fitball closer to the hands. Smoothly back to its original position. This is one of the repeats. Do 20-30 of this kind.
Lowering the leg fitballkohtam
Lie on your back, feet, pull on, between the shins compressed fitball. Hands pull along the body. Lift the feet fitballkohtam to cross the floor and working the muscles of journalism and cream is out to put them down until the angle of 30-40 degrees. This is one of the repeats. Do 20-30 of this kind.
Dynamic planck
Take the emphasis lying on a straight line with your hands. Do not improve the deflection of the lower back pain, relax the neck and shoulders. Activate muscles, to the front is a body-surface – the muscles with the body, hips, thighs, hands. Then alternately bend the knees and going to the bar arms. Came back to its original position. Make the maximum of iterations to use in one minute.
When to expect results?
Many experts agree: rapid wasting disease (10 days for example) hurt the health and leads to adapt fast to recruit in losing weight. Plus, there is a big risk, to ensure the pounds, "brings friends" — the organism of the hoard fat in case of a new famine or a period of heavy training.
More reasonable to lose the weight gradually. "Our effort is always directly proportional to our results. Adhering to a proper diet and exercised 4-5 times a week, a month's time after you've already see the first results. But do not forget that the process of losing weight is very individual, here should always take into account lines, and, say so, "original data". The most important thing — focus on what you want to achieve, not by the difficulty, and you are sure that you have achieved any goal". So that the key-t note in our diagram exercises, do it regularly and it is possible to notice the first results of the weight loss is already a month later.