We bring to your attention an article that looks at abdominal weight loss exercises.You will learn how exercise contributes to the weight loss process and what they are better than diet or hunger.Read how to take the choice of exercise and what personal functions to consider.And also get acquainted with some basic and effective exercises that can easily be presented at home alone.
How exercises contribute to weight loss
Exercise plays an important role in the fight against excess weight and obesity for the following reasons:
- Physical activity contributes to the active burning of energy, which is formed by fat deposits.And this leads to the mobilization of fat and a decrease in its amount in the body.
- When a person sits on a low -calorie diet, the body, to maintain energy stocks, includes a protective physiological reaction that blocks weight loss, especially if the diet is too exhausting and a person sits on it for a long time.With physical activity, this does not happen and weight is lost much faster and more efficiently.
- Physical activity stimulates the sympathetic parts of the nervous system and increases the rate of metabolism.In this case, the amount of energy consumed by the body is consumed and this leads to weight loss.
- Also worth noting thatRegular loads enhance the physical and psycho -emotional mood, Make a person active and energetic, and life is much more interesting and more light.
How to choose the best exercises for yourself
In order to choose the exercises appropriate for themselves, experts recommend that the following functions be taken into account:
- If you want a thin waist you have to refuse slope with extra loadSThis exercise contributes to the intensive growth of the inclined and lateral muscles of the press so that the waist will increase with the size over time.Such exercises are quite suitable for boys who want to increase the proportions of their bodies than for girls.
- Council classes are considered effectiveIn the fight against excessive fat in the abdomen, but there is a danger that you should not forget: the permanent classes with the hoop cause a leak of the pelvic organs.
- If you decide to make turns on the sides with additional weighing, you cannot make sudden movements in the process of performing the exercise.
- Circles with extra pounds on the stomach and sides will help cardio loadingSSuch exercises enhance metabolism and this contributes to the intensive burning of fat deposits.It is also worth giving preference to interval loads.
- It is also recommended to combine exercise with additional loads.
- In the process, it is necessary to control the load on the inclined muscles of the press, it should not be excessive.
The best exercises
There are different sets of exercises that allow you to make the waist thin and beautiful.
Twist
The most famous can rightly be called the press twist.
- To perform it, you must lie on a flat surface or carpet and bend your legs in the knees (legs should be located on the floor).
- Bring your hands behind your head, take a deep breath, tear your body off the floor and pull it on your feet.
- Then exhale and sink back into your original position.
- It is recommended to do 10 reps in 2-3 approaches.
Backward
- To do this, lie on your back, bend your knees and put your feet on the floor.
- Hands along the body.
- Now it is necessary to raise the legs in such a way that the hips eventually sit perpendicular to the floor and the knees move to the chest.
- When you tear your feet off the floor, you should exhale and when your feet are placed on the floor, inhale.
- It is recommended that you do 10 reps 3 approaches.
Sloping
- You need to lie on a uniform surface, place your hands behind your head and bend your feet in your knees so that your feet do not touch the floor.
- Now you have to lift the case, stretch to the left knee with the right elbow.The left side of the body should remain on the floor.
- Repeat the movement on the contrary: reach the right knee with the left elbow so that the right side of the body remains on the floor.
- In one approach you have to do at least 15 reps.
Plank
This at first glance is just an exercise aimed at the work of the muscles of the press, hips and lower back.
- Take the position on the floor so that the elbows, knees and fingers rest on the floor.
- The neck and spine must be built in one line and the gaze is directed forward.
- Then you need to tear your knees off the floor and be in this position for 30 minutes.It is important that the breath is ordinary.
- You can then go to the sidebar position and do the exercise on each side for 30 seconds.
- Take the position again so that the legs and palms rest on the floor.
- Move the central weight to the right side of the body.The right hand should be bent at right angles.
- Place your left leg on the right, holding your legs straight, lift your hips.
- You have to be 30 seconds in this position.In the future, you can complete the plan for 1-2 minutes.
- Repeat the exercise for the other side.
Throw with a corpus turns
This exercise is perfect for beginners.
- Take a step forward with your left foot and bend it in the knee.This will make the muscles section of the right thigh.
- Extend your hands in front of you so that they settled parallel to the floor.
- After the heat -up, take a step forward with your left leg and sit in an imaginary chair.The right leg should remain in the back and the finger should touch the ground.This way you can first leave your back straight and then make turns with the body.
- Make such an attack with another leg.
- You can repeat the movements 15 times.
Slopes in different directions
- To perform the exercise, you must become straight and put your feet together.
- Lift your hands up and fold them over your head.
- Tilt the body to the left as much as possible and hold this position for 15 seconds.You should feel stretching in the right side of the body.
- Return to the original position.
- Repeat the exercises, tilting the body to the right.
- In the future, you can increase time and keep the position of 30, 45 and 60 seconds.
During the workout, you can do another interesting exercise that perfectly strengthens the abdominal muscles.
- To fulfill, you have to become four.
- Release the press and take a deep breath.
- Exhale and exhale, strain and draw your stomach tightly.
- In this position, you should keep your stomach for at least 15 seconds.
Better efficiency tips
In order for the training to be effective, it is necessary to adhere to the following recommendations:
- It is necessary to gradually increase the intensity of exerciseSIn the presence of regular classes, the body not only adapts to the load, but also becomes more durable.Therefore, it is recommended to include running, cycling or power at least once a week.This will help with even more effective burning of excess calories and improving metabolism.
- Give preference to classes in fresh airSThis contributes not only to weight loss, but also to the healing of the body as a whole.
- It is important to plan hours.This will allow you to prepare in advance and start exercises on time.After all, you need to solve clothes, shoes and stock up with water.Many use the right training music, which is also better to prepare in advance.
- Applying the role of weight loss has a mealTherefore, it must also be adjusted.For example, experts recommend bringing more vegetables into their diet, including a cut, which allows the body to recover more quickly after exhausting training and bitter chocolate.It is also important to drink enough clean water (at least 2 liters a day).
- Do not neglect the scum.Before the basic workout, it is necessary to heat the muscles.This will minimize the crepe and the possible injury to the tissues.And after a class it is recommended to make muscle stretch marks.
- Don't get distracted by conversations during this periodSIt is important to concentrate in the classroom, to make them properly and with maximum return.This is especially true if you are engaged in a group of such people.
- It is important not only to adjust the diet, but also to provide a normal vacation and sleep, during which the body will be able to relax and recover.
- If you find it difficult to choose your own exercises, it is better to seek help from a coachWho can offer an appropriate and effective complex, taking into account your functions and desires.And most importantly, perseverance is.It is better to spend 20 minutes a day of exercise than not to do anything.This is the most difficult, especially at the beginning of the road when one faces unpleasant feelings after hours and fatigue.
How fast and how much can you lose weight
It is very difficult to talk about specific numbers, as the result depends on the choice of exercise, frequency and intensity of training, as well as the lifestyle you will lead during this period.AlsoIndividual body characteristics cannot be excludedS
Exactly one thing: if the workout is constant and intense, the changes will be noticeable in a week: well -being, the condition of the muscles of the body and the body as a whole will improve.This way you can lose up to 4 kg per month, which means that the waist and sides will become less.
Pay attention!The main thing is desire and perseverance.And to make the result even more efficient, you can walk and focus on cardio load.