Hello dear friends! Tight bellies and slim waists are every girl's dream. It is also important for men to have "cubes" instead of hanging fat folds. Effective exercises to lose weight on the abdomen and sides can help.
We have prepared for you a fascinating informative article in which you will learn how to lose weight in the stomach and what exercises you should do at home for this. In it we will try to answer all the pressing questions and inspire you for personal sports records.
Home learning secrets
Beginners in the world of fitness often do not realize that you can remove your belly by doing simple exercises at home or in the gym. The only thing that is required of you is the correct execution of movements and regularity. You should work 2-4 times a week. It should be noted that after 3, 5 or 10 days you will not achieve a noticeable result. The first successes can be assessed after 2-3 months of training.
The most effective exercises are divided into three categories - physical (with own weight), breathing and strength (using weights). For rapid weight loss, men and women need to develop an individual complex that will focus on physiological characteristics, level of physical fitness, age, gender. Exercises should bring positive emotions, then the athlete will have an incentive to continue training.
The foundation of the foundations
Exercises performed lying down or hanging allow you to maximize the load on the abdominal muscles and burn fat deposited on the side. Remember to include simple exercises in your home workouts, such as:
- Board. . . This is a static exercise that will tone your whole body. All the muscles below and above are involved in the work. To do this, you need to lie down and then lean on your forearms. The abdomen is pulled, the butt too. The body should create a straight line without sagging or sagging. You have to stand as long as you can. Start with 30 seconds, gradually increasing the duration.
- Twisting. . . Good abdominal exercise. You should lie on the floor, hands behind your head, legs bent at the knees, feet on the floor. You need to slowly lift the body and touch the right knee with the left elbow, then repeat the movement, now we will touch the left leg with the right elbow. You should perform it until a burning sensation appears in the muscles, preferably 3-4 sets of 20 repetitions.
- A hanging leg is raised. . . The best exercise for the upper and lower abdomen, but it can be mastered by people with sports experience. You need to grab the crossbar with your hands and lift your straight legs so that they create 90 degrees with your body. For starters, you can practice by pulling bent legs. The optimal number of repetitions is 15 in three sets.
- Bicycle. . . We lie on the floor, put our hands behind our heads, raise our legs in the air, and begin to rotate them as if we were pedaling an ergometer. Repeat for 2-5 minutes.
- Regular and broken scissors. . . You have to lie on a gymnastic mat, your hands lie on the floor on your body, we raise our legs to a height of 20 cm from the horizontal surface and begin to swing sideways, connecting or making overlaps or hitting each other's legs.
We breathe properly
You can burn fat and lose weight in the abdominal area by doing breathing exercises. They are often used as an adjunct to the main training program, and bodyflex and oxidation methods are also effective for women over 50, for people with injuries and limitations in physical activity.
You can do the exercises anywhere, at work or at home. It will not be difficult to master breathing exercises while sitting in a chair in the office. One lesson lasts no more than 15 minutes.
Bodyflex is a direction in which, due to the special breathing, the body is saturated with oxygen, while it goes right to the places of fat accumulation. The oxidation of fat cells leads to their breakdown and elimination. It is best to do it in the morning on an empty stomach. You need to take a deep breath, then inhale, then exhale sharply again and hold your breath for 10 seconds. Using this breathing, it is necessary to perform the vacuum exercise. As long as you hold your breath, you should pull your stomach as far as possible, the muscles relax along with the inhalation. The exercise can be done while lying down, sitting or standing.
Oxysize eliminates sudden exhalation. Here the respiratory system is completely different. The correct breathing technique is as follows - 1 deep breath + 3 small pre-breaths, then 1 slow deep exhale + 3 pre-breaths. Exercise should be one hour after a meal. With the help of such breathing you can train the muscles of the abdominal wall, strengthen the abdomen, get rid of fat.
Complicating the task
It is necessary to train with weights when the excess fat disappears and there is a need to pump the muscles, to force the muscles to respond to the load. To do this, you need to train with dumbbells and an extender. If you go to the gym, then use simulators like Smith's machine, block frame, etc.
For a flat stomach, the combination of cardio and strength training is most effective. In addition to working with weights, be sure to run, jump rope, spin a hula hoop, you can sign up for the pool.
Recommendations for improving class performance
The reviews and photos of those who have already achieved their goals and gained a flat stomach confirm that everyone can change, the main thing is to have a goal and not look for easy ways. Set yourself immediately that in a week you will not get a steel press, you will have to work hard.
You can increase the effectiveness of training if you know a few simple secrets and follow a number of recommendations:
- Create a personalized diet for yourself. You should not be exhausted by strict dietary restrictions. It is enough to adhere to the principles of PP, to exclude from the diet sweets, flour, smoked meats, alcohol and carbonated beverages. For drying you need to eat protein foods.
- Walk more in the fresh air, start jogging in the morning, do exercise.
- Arrange your hungry days.
- Drink lots of water. The daily fluid intake is 2 liters.
- Before you start training, do a warm-up, warm up your muscles and joints, and spend 15 minutes stretching after the session.
- Increase the load gradually. Start with the minimum number of sets and then build them to the desired bar.
- Train with music and in a good mood.
- Wear comfortable clothes and sports shoes.
- Exercise slowly and at your own pace to avoid injury.
The above exercises and tips will help a girl or boy to get her body in shape, remove the sides and turn the stomach into elastic "cubes". Go, we believe in each of you!