We offer to your attention an article that describes exercises to remove belly and flanks. You will learn how movement can contribute to the process of weight loss and you are better than diets or starve. Learn to take into account how to approach to the selection of the exercises and which of your personal properties. And also familiar with some basic and effective exercises that you can easily perform yourself at home.
The exercises promote weight loss
Physical exercises play an important role in the fight against overweight and obesity for the following reasons:
- Physical activity contribute to the active combustion of energy, which is formed from body fat. And this leads to a mobilization of fat and the reduction of its quantity in the body.
- If the person is on a low-calorie diet, the body's energy reserves to store, contains protective physiological response, blocking weight loss, particularly if a diet stressful, and the man sitting on her a long time. During physical exertion, that doesn't happen to you, and weight lost, faster and more efficient.
- Physical activity stimulates the sympathetic parts of the nervous system and increase metabolic rate. The amount of energy consumed by the body, and this leads to weight loss.
- It is also worth noting that the regular stress to improve physical and Psycho-emotional mood, make people active and cheerful, and the life is much more interesting and brighter.
How to choose the best exercises you can do for yourself
The appropriate exercises for themselves, experts recommend to take into account the following Features:
- If you would like to have a thin waist, should of the slopes with additional burdens. This exercise promotes the Intensive growth of oblique and lateral abdominal muscles, the waist will increase in size with time. Such exercises more suitable for guys, the try, the proportions of his body, than for girls.
- Classes with a tire are considered effective in the fight against excess fat in the abdominal area, however, there is the danger of the not forgotten: a persistent class with a tyre provoke prolapse of the organs of the small pelvis.
- If you decide not to contact the pages with an additional weight while performing the exercises, do not make any sudden movements.
- To cope with excess weight on the belly and flanks help endurance training. Such exercises increase the metabolism, it intensively promotes the burning of body fat. It is also preferred interval-loads.
- It is recommended that the physical exercises combined with additional burdens.
- In the process the load monitored on the oblique muscles of the press, you should not be overstretched.
The best exercises
There are different exercises for the waist fine and beautiful.
Twist
Famous as twisting on a press.
- To run it, you need to lie on a flat surface or a Mat and bend the knees (the feet should be on the floor).
- The hands behind the head, take a deep breath, tearing the casing from the ground and drag him to the feet.
- Then exhale and sink back to the starting position.
- Recommended after 10 repetitions, 2-3 sets.
Backwards
- To do this, you must lie on your back, bend the knees and feet on the floor.
- The hands beside the body position.
- Now you need to lift the legs so that the hips are at the end of perpendicular to the floor and pulled your knees to your chest.
- In the case of a separation of the feet from the floor needs to breathe, and when the feet are placed on the floor — breath.
- Recommended after 10 reps 3 sets.
Oblique Twist
- You need to.lie down on a flat surface, hands behind the head, legs and do not bend the knee to the feet touch the ground
- Now lift the housing, the right elbow, stretch the left knee. The left part of the body should remain on the ground.
- Repeat the movement in the opposite direction: left elbow to reach the right knee so that the right part of the trunk remained on the ground.
- For a approach to make at least 15 reps must.
Ironing
It is at first glance a simple exercise aims to work the abdominal muscles, hips and lower back.
- You take the Position on the ground, so that the elbows, knees, and toes supported on the floor.
- The neck and the spine must be arranged in a line, and the view directed to the front.
- You will then need to the knees up from the floor to tear and remain in this Position for 30 minutes. It is important that the breathing was normal.
- After that you can use in the Position of the side and perform the exercise on each side for 30 seconds.
- Again you take the Position, so that the feet and hands rested on the floor.
- You move the gravity Center on the right side of the body. The right arm should be bent at a right angle.
- You put your left foot on the right, keep the legs straight, lift the hips.
- In this Position for 30 seconds. In the future, you can Plan for within 1-2 minutes.
- Repeat the exercise to the other side.
Lunges with twists and turns of the housing
This exercise is ideal for beginners.
- Take a step forward with the left foot and bend your knee. As a result, the stretching of the muscles of the right hip.
- Pull the hands in front of you, so that they are both parallel to the ground.
- After warming up, again a step forward with the left foot and sit on an imaginary chair. The right leg should stay in the back, and the toes touch the ground. While doing this, first of all, the back you must, and then make the curves of the housing.
- Such a failure step with the other foot.
- Repeat the movement 15 times.
Tilts in different directions
- To complete the exercise, you just need to and your feet.
- Lift the arms up and fold them over the head.
- Maximum tilt the torso to the left and hold this Position for 15 seconds. You should feel the stretch in the right part of the body.
- Back in the start position.
- Repeat the exercise, put the torso to the right.
- In the future, you can increase the time you hold the Position for 30, 45 and 60 seconds.
During the workout, you can exercise in an interesting, which perfectly strengthens the muscles of the abdomen.
- To be to run on all fours.
- Relax your abdominal muscles and breathe deeply.
- Breathe and exhale, pull and draw the belly strong.
- In this Position, you must hold your stomach for at least 15 seconds.
Tips for better efficiency
In order to be Training effective, you must note the following:
- Should gradually increase the intensity of the exercise. In the presence of the regular classes, the body adapts only to the load, but more resilient. Therefore, it is recommended at least 1 time per week in the classroom, Jogging, Cycling or motor loads include. It helps even more efficiently to burn extra calories and improve metabolism.
- Do you prefer activities in the fresh air. This not only promotes weight loss, but also for the recovery of the body in General.
- Important for the planning of activities. This allows you to prepare in advance and in good time to start Training. Because for that you need to with clothes, shoes and fill up with water. A lot of use for the Training of appropriate music, which will be even better prepared in advance.
- An important role in weight loss diet has, therefore, it is necessary to correct. For example, experts recommend in your diet of more vegetables, including watercress, which allows the body to recover faster after strenuous exercise and dark chocolate. And it is also important to drink plenty of clean water (minimum 2 liters per day).
- Not worth it to neglect the Training. Before Training, you must warm up your muscles. This krepaturu and possible injury to the tissue is reduced to a Minimum. And after the Sport, the clamping rod of the muscles is recommended.
- Is worth not get distracted by the conversations in this time. It is important to focus in the classroom, they do it right and with maximum effect. This is especially true if you are in a group of like-minded people.
- It is important not only to adjust the diet, but also on normal rest and sleep to relax while the body is able to recover.
- If you find it difficult, pick up exercises, it is better the help of a Coach, what is the most appropriate and effective complex, and takes into account their characteristics and desires. And the most important thing is to be consistent. It is better to do exercise for 20 minutes per day, than nothing. This is the hardest part, especially in the beginning, if you with unpleasant sensations after the lesson, and fatigue.
How fast and how much weight can lose to
The talk about concrete numbers is very difficult, because the result depends on the choice of exercise, frequency and intensity of the workout, but also from the way of life that lead you in this period of time. Also can not be excluded individual characteristics of the organism.
Just one thing: if the Training is permanently and intensively, the changes are already improving after a week, visible health, the condition of the muscles of the body and the body as a whole. Per month you can lose up to 4 kg, which means that the waist and hips are less.
Please note! The main thing — the desire and the resistance. And to make the result more efficient, you can practice to walk and place the emphasis on endurance training.