We offer to your attention an article that discusses exercise for weight loss belly and sides. You will learn how exercise will help the process of weight loss and they are better than dieting or fasting. You will learn how to correctly approach the selection of exercises and some of the personal characteristics to be considered. As well as to introduce you to some of the basic and effective exercises that you can perform yourself at home.
Such exercises contribute to weight loss
Physical exercises play a very important role to play in the fight against overweight and obesity for the following reasons:
- Exercise helps you to be active in energy expenditure, which is made up of fat. And this leads to fat mobilization and a decrease in its levels in the body.
- When a person is placed on a low-calorie diet, the body cannot keep up the power reserve, and includes a protective physiological response that inhibits weight loss, especially if the diet is too strenuous, and the people sitting next to him for a long time. During the exercise, it did not happen, and the weight is lost much faster and is more effective.
- Physical activity stimulates the sympathetic parts of the nervous system, it increases the metabolism. This will consume the amount the body's energy, and this leads to a decrease in the body weight.
- It is also worth noting that the ongoing activity is to improve the physical and psycho-emotional mood, makes a person to be active, cheerful, and life more interesting and brighter.
How to choose the best exercises for yourself
To find the appropriate tutorials for yourself, the experts recommend considering the following features:
- If you want a thin band, it is necessary to cancel the tilts with additional load. This practice promotes a vigorous growth of the oblique and lateral abdominal muscles, so that your waist will increase in size. These exercises are quite suitable for guys who wish to increase the proportions of your body, than it is for men.
- The exercises with the Hoop, are considered to be effective in the fight against excess fat on the abdomen, but there is a danger that you do not need to forget: regular classes with the Hoop provoke prolapse of the pelvic organs.
- If you do decide to take turns on the hand with the extra weight in the process of the exercise is not to make any sudden movements.
- To cope with the extra weight on the belly and flanks help them out on the cardio. These exercises increase the metabolism, and it promotes the burning of fat. Also, you need to give them the benefit of the interval loads.
- It is also recommended that you exercise can be combined with other loads.
- In the process, it is necessary to control the load on the oblique abdominal muscles, you do not need to be too.
The best practice
There are many different sets of exercises to make the waist thin and beautiful.
Twisting
Best-known for a really, really twisting on a press.
- To run it, you need to lie down on a flat surface or a Mat and bend your knees (feet should be placed on the floor).
- Put your hands behind your head, take a deep breath, tear the body off of the floor, and pulled him to his feet.
- Then, breathe out and you sink back to its original position.
- It is highly recommended that you do 10 reps of 2-3 sets.
Reverse crunches
- For this you will need to lie on your back, bend your legs at the knees and place your feet on the floor.
- The arms placed along the side of the body.
- Now I have to go to the leg so that the thigh at the end, perpendicular to the floor, and your knees move towards your chest.
- With the disengagement of the legs from the floor, to make an exhalation, and when your feet are put on half a breath.
- It is highly recommended that you do 10 reps for 3 sets.
Oblique twists
- Lie down on a flat surface, put your hands behind your head and your legs bent at the knees so her feet don't touch the floor.
- Now I will have to pick up the body, the right elbow reach your left knee. The left part of the body must remain on the floor.
- Repeat the movement on the contrary: the left elbow to reach your right knee so that the right part of the body left on the floor.
- In one approach, we need to do at least 15 repetitions.
Hand
This is, at first glance, a simple exercise is meant to work the muscles of the abdominals, hips, and lower back pain.
- By taking a position on the floor so that the elbows, knees and toes rested on the floor.
- Your neck and spine need to be lined up in a line, and I'm looking at.
- Then, you have to tear the knees off the floor and stay in this position for 30 minutes. It is important that the breathing was regular.
- Then you can move up to the position of the side plates, and conducting the exercise on each side after 30 seconds.
- You have to accept the situation, so that the feet and the palms rested on the floor.
- Move the center of gravity of the right-hand side of the body. The right hand should be bent at a right angle.
- Place your left foot to the right, keeping the legs straight, raise your hips.
- In this position, you need to be on for 30 seconds. In the future, you will be able to be made to the plan for 1 or 2 minutes.
- Repeat the exercise on the other side.
Lunges with twists on the body
This exercise is a good one for a beginner.
- If you want to take a step forward with your left leg and bend the knee. This will make the stretching of the muscles of the right thigh.
- Pulling his arms forward so that they are parallel to the floor.
- After the warm-up once again to take a step forward with your left leg and sit down on an imaginary chair. Your right leg should stay in the back and the toe touches the ground. In addition, the first coat can be left in the dust, and then turn it into a place of residence.
- To do this lunge with the other leg.
- Repeat the movement 15 times.
Tilts in various directions
- To perform the exercise, you need to be right, and you put your legs together.
- Raise the arms up and fold them over your head.
- Mostly the torso to the left and hold this position for 15 seconds. You should feel a stretch in the right side of the body.
- To return to the starting position.
- Repeat the exercise, lowering her torso to the right.
- In the future, you can increase the time and hold the position for 30, 45 and 60 seconds.
During the training, you can do another interesting exercise, which strengthens the abdominal muscles.
- To run it you need to get on all fours.
- Contract your abdomen and take a deep breath.
- The exhale and the exhale, strain, and heavily involved in the abdomen.
- In this position, you need to get a hold of a stomach for at least 15 seconds.
Tips for better performance
For training to be effective, it must adhere to the following guidelines:
- You should gradually increase the intensity of physical activity. In the presence of a regular exercise routine, your body will not only adapts to the load, but it is also becoming more and more resistant. It is therefore recommended that at least 1 time per week, to include hours of running, Cycling or weight training. This will help you to more effectively burn calories and improve the metabolism.
- Give them the benefit of the activities in the open air. It promotes not only weight loss, but also for the health of the organism as a whole.
- It is very important to plan out the lessons. This will allow you to prepare ahead of time, and it's time to start training. After all this, you will need to decide on the dress, the shoes, and the stock of water. To be used for the training of the corresponding music, it is also preferable to prepare in advance.
- An important role in the weight loss have food, so, it is also necessary to adjust. For example, the experts recommended to enter into the diet of more vegetables, including watercress, which allows the body to recover faster after a grueling workout, and bitter chocolate. However, it is also important to drink a sufficient quantity of clean water (minimum 2 liters per day).
- Don't neglect the warm-up. Prior to the main exercise you must warm up your muscles. This will reduce to a minimum and the delayed onset muscle soreness and possible injury to the tissues. After the training session, it is recommended that you do the stretching the muscles of the face.
- You do not need to be distracted from the conversation, in the course of this period of time. It is important for you to concentrate in class, do it correctly and with maximum efficiency. This is especially true if you are in a group of like-minded people.
- It is not only important to adapt to a way of eating, but also to ensure adequate rest and sleep, during which the body can rest and recover.
- If you are finding it difficult to pick their own practice, it is better to seek the help of a coach, who will be in a position to offer an appropriate and effective set, taking into account your characteristics and preferences. And the most important thing is consistency. It is much better to pay for the exercise for 20 minutes a day, than it is to do nothing. This is difficult, especially in the beginning, when a person is faced with the unpleasant sensations at the heart, and fatigue.
How fast and how much you can lose
You are talking about concrete numbers is very difficult, because the result depends on the choice of exercises, frequency and intensity of the workout, and in such a manner as to lead at this time. Also , we are not able to shut off the individual characteristics of the organism.
Just one thing: if the training will be ongoing and intense, the changes will be noticeable in the run of a single Sunday: to improve the health and condition of the muscles of the body and the organism as a whole. In a month you can lose up to 4 pounds, which means that the waist and flanks will be less.
Also, please keep in mind! The main thing — desire and persistence. And the result was even more cost-effective, can be done on a walk-in and focus on cardio.