Often, people who start to live a healthy lifestyle are surprised by how fast they weigh in certain parts of their weight, while their stomach remains the same.
Even in some athletes, the protruding area of the waist is obvious.Why does this happen?Will weight loss and side exercises help quickly deal with the “rescue circle” near the waist?
Causes of fat deposition on the sides and on the abdomen
The appearance of the fat layer on the stomach and sides:
- Life without the burden of sports;
- exceeds the daily calorie standard;
- Fermentation process in the intestine.
Recycle up to 5 kg of candies, pastries and fried dishes per month!All of this will surely be deposited in the middle of the body.A healthy diet combined with exercise will get you rid of a few kilograms around your waist.
Effective exercises that can lose weight and the side of your home
The following exercises do not have any auxiliary sports equipment.There must be a minute of rest between them.
Do not train in the following:
- heart disease;
- Serious violation of the musculoskeletal system;
- pelvic and abdominal diseases intensify;
- Pregnant;
- A critical day.
Exercise "vacuum"
This exercise will have a greater effect when performed in the morning and on an empty stomach.It is based on proper breathing work.
It is recommended that beginners do a "vacuum", lying on their legs and sitting in a quarter of the place.With these techniques mastered, you can take more complex options – completely growing.
Execute as follows:
- Take a deep breath through your nose from a convenient starting position;
- Exhale sharply through your mouth (you need to free your lungs) and keep breathing;
- In exhale, drag the stomach vigorously, trying to stick to the stomach on the lower back;
- Keep it for 10-15 seconds without relaxing the body's muscles;
- Exhale slowly and gradually relax your muscles;
- Do some calm breathing cycles and repeat the exercises.
At 1 time, it is necessary to perform 3-5 repetitions, gradually breathing for 30 seconds, and sense the work of the abdominal muscles.For visible results, the "vacuum" exercise should be repeated 3-4 times a week for 2-3 weeks.
Thanks to the "vacuum" exercise:
- The amount of visceral fat will be reduced;
- Good posture will appear;
- Will become stronger than the muscles in the case.
- The pain in the lumbar spine will be reduced.
Polanc turn
This is a classic strip on the forearm, the elbows remain under the shoulders, the palms are connected to the fist, the legs are straightened, and the lower back will not bend.
technology:
- Create a straight line from the top to the foot;
- As you exhale, place your pelvis to the right, as if trying to touch your hips to the floor, but don't touch it.
- Inspiration to restore static location;
- The next exhale lowers the pelvis to the left;
- Continue to breathe calmly and repeat 30-40 times on both sides without stopping.
This exercise is helpful:
- Deeply explain the rectus muscles and tilt the muscles on the abdomen;
- Feel the gluteus muscles;
- Strengthen the hip joint and remove the sides.
Sidebar
Through continuous practice, all muscles of the work, all muscles of the hips and hands will be included in the work, which helps reduce body shape.
Execute as follows:
- Lie on the side, place your elbows on the floor beneath your shoulders, and your forearms are completely on the floor.
- Lift the pelvis from the floor and form a straight line from the head to the toe;
- Breathe calmly for 10-15 seconds;
- Execute to the other side.
It is necessary to repeat 3-4 times in the sidebar one after another.
Sidebar pair:
- Creation of waist;
- deep work of muscles in legs, torso and forearm;
- Reduction of scoliosis.
Lunch turn
Starting position: Stand with stomach oriented inward.
It is worth avoiding the knees of the front legs and not allowing the body to change the vertical floor line.
technology:
- Take a step back, lower the knee of the hind leg to the surface and hold the front leg as vertically as possible;
- Turn the trunk and hands to the outside of the exhaled front leg;
- Inspiration, return to the starting position and repeat 20-30 times in each direction.
Sports effects:
- Strong muscles in the hips and hips;
- Deeply study the oblique abs;
- Strengthen the muscles in the back.
tilt
This exercise will reduce the fat layer of the "life circle" and strengthen the tilted muscles in the abdomen.Therefore, the waist can be increased due to the muscles that appear.
Starting position: The foot is slightly wider than the pelvis, the palms are collected on the back of the head, the pressure muscles are included in the work, the pelvis and legs are kept assembled, and the tailbone is forward.
technology:
- In exhale, tilt your body strictly in one direction while stretching the other.
- Breathe calmly for 5-10 seconds;
- Inspiration, return to the starting position and repeat in the other direction.
Strengthening the muscles of the case can increase the time spent on the posture to 30 seconds.To increase the energy spent, you can raise your hand.
stool
During practice, the abdominal muscles will always be in good condition and the stomach and sides will melt in front of our eyes.Need a chair without a back.
Starting position: Sitting on the edge of the chair, holding his arms for both sides, keeping his legs straight, barely touching the floor with them.
technology:
- Deviate a little bit to level the body and head on a line;
- In exhale, keep your legs together, bend them into your knees, and guide them to your body;
- lasts for 1 second and returns to its original position inspiration;
- Repeat 30-50 times without holding your breath.
distortion
Their performance lay on the back, with the bent legs bent and the palms were tapped behind the head.
Technical Exercises:
- In exhale, lift the upper part of the body and press the lower part onto the floor;
- In the highest position, the load on the muscles of the press is felt;
- Inspired slowly sinking into the floor, controlling the box;
- Repeat 15-30 times in 4-5 methods.
For greater effect, it should be repeated 2-3 times a week to allow complete muscle recovery after loading.
Deeply twisting the upper part of the rectal muscles in the abdomen, increasing the speed of burning fat on the sides.
Reverse twist
The difference from ordinary twist is that in the reverse press, it will decrease due to the height of the legs, rather than the pelvis.
It is lying on the floor, with hands stretching on the sides of the body and legs straightening if possible.
Technical Exercises:
- As you exhale, lift your legs up and lift your lower back from the floor as if twisting your pelvis onto your shoulders.
- Inspirationally, the legs and lower back slowly fell to the floor.
- After breathing, repeat 15-30 times in 4-5 times.
Tilting twist
They combine perfectly with any other basic exercise to pump the rectus abs.
It is necessary to lie on the floor, bend your back, bend your legs, and weave your palms on your head.
technology:
- The ankle of one leg is placed on the knee of the other leg.
- The box rises and twists slightly, as if the elbows are stretched to the knees of the opposite legs.
- Inspiration, return to the starting position and do the same thing in the other direction.
- Repeat 15-30 times in 4-5 methods.
Twist with raised legs
They combine all types of loads, so the press keeps working.
Starting position: The entire back is on the surface, the legs are raised so that the legs are at right angles to the hips, and the palms are at the back of the head.
technology:
- Too much, the case rises smoothly, surrounds the chest and spine and moves the head toward the knee;
- Delay for 1 second and use inhalation, and the body will fall smoothly;
- Repeat 15-30 times in 4 sets.
Side twist
Exercise helps tighten the stomach and increase muscle endurance.
Starting position: the back on the floor, the back of the hand is guided by the back of the head, the legs are slightly bent and turned to the side, and the body is twisted on the side.
technology:
- In the exhale, the head rises and the shoulder blade breaks the floor.
- Inspiration, the body slowly falls off.
- Repeat 12-15 approaches 2-3 times, turn your knees in the other direction and repeat.
It should be remembered about breathing without even bent the ceiling of your neck.
Twisted "bike"
They are done on the floor, with legs slightly bent and raised, making the hips perpendicular to the floor, and fingers intertwined on the back of the head.
technology:
- In exhale, twist to the right, trying to touch the left elbow of the right knee;
- Currently, the left leg is approaching the body.
- Inspiration, the case dropped;
- Change the side.
The number of times the abdominal muscles are burned.
Influence:
- an elaboration of upper, lower and tilt;
- There is a powerful fat burning on the sides.
All of the above training helps reduce the fat layer on the stomach and sides as quickly as possible.Combine it with a healthy diet and enough sleep and your body will get better.