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An effective set of exercises for weight loss in the stomach and sides.

Losing weight for many is a difficult task that requires great time expenses and strong desire.However, for almost all weight loss, weight loss in the stomach is the biggest difficulty.When one succeeded in losing weight, fat seems to go from anywhere, but not from the side.Consider exercises that will help get rid of your stomach at home.

A strong body

Is it possible to quickly remove excess weight from the stomach and side at home?

It seems that some who lose weight at home are an impossible task, to attract many experts: nutritionists, coaches, massage therapists;Buy expensive food courses and training plans.In fact, if the problem is not in disease, you can overcome weight loss just by making certain efforts and using the knowledge we will give you today.For effective weight loss at home, for narrow waist and flat stomach formation, the best option will be a combination of aerobic and anaerobic loads, that is, it is necessary for alternative training and cardio training.In addition, 1-2 times a week, it makes sense to intentionally pump the abdominal muscles.Therefore, training at home with the purpose of losing weight should look like this:

  • Cardio training 2 times a week
  • 2 times a week of power training
  • 1-2 times a week pumping a newspaper (separately or in a strength and cardio training complex)

And the type of training included in this type of exercise, and how to do it, we will explain in detail.

The effective gymnastics training complex for weight loss and side

Let's start by pressing the newspaper.There are many exercises to pump abdominal muscles.Some believe that some exercises are more effective than others, but in fact, the usual and long -length training gives good results if you do it regularly and observe the right techniques.

turn

A rotating training technique

Repeat 20-25 times.3-4 The approach will be enough.The rise of the body located in the back (for women and men) lifting the case is an excellent exercise for the development and strengthening of the press muscles.TECHNICAL TRAINING:

  1. We lie on your back.
  2. We bend the foot on the knees and put the shoulders wide.The feet do not need to be torn off the floor during training (this is often the case, as the feet function as a weighing and "try to get up"), so you can fix it immediately: slip under the sofa, ask someone to hold, and so on.
  3. We put our hands behind the head or cross the chest.If you are a newcomer, your hands can be stretched behind your head, and when you climb forward.
  4. Please note: you do not need to press your head or neck with your hands.
  5. The back is pressed tightly to the surface.Reduce natural deflection at the bottom.
  6. Take a long breath and exhale with the back round the body.
  7. At the top, you should exhale as much as possible, the newspaper muscle tension and linger for 2-3 seconds.
  8. After that, at inspiration, we went down and rested.

It needs to repeat 15-20 times, 3-4 approaches will be sufficient.Of course, the newspaper muscles quickly adapt to any burden, and this exercise must be done in combination with others or replaces it regularly.Of course, for beginners this exercise represents some difficulties, so you can replace it with some simple options.

Lifting legs to lie down (perfect for warm -up)

For example, rotating or lifting a case can be replaced by lifting a lying foot.This exercise allows you to pump the lower part of the rectus abdominist muscle.All exercises by lifting your feet will always be more difficult for the newspaper than to rotate or lift the body on body techniques:

Training on newspaper
  1. We lie on your back.The feet are extended.Hands throughout the case.
  2. When lifting his leg, very often, he tries to take the back, so to minimize this phenomenon, place your hands under the back and keep it there throughout the exercise.
  3. We took a long breath and with a sigh we ripped our feet off the floor.
  4. We raise our feet straight with the floor, hold this position for a few seconds and start slowly, feel the abdominal muscles, lower our feet.
  5. At a lower point, it is advisable not to touch the surface so that the load is constant.

For beginners, such a method may seem a bit complicated, so it makes sense to do one -bour lifting.With the extermination, lift one foot to a 45-60 degree angle, linger and slowly lower it.When the first foot touches the floor, you can raise the second.Do not confuse this exercise by turning upside down.When lifting the foot, as described above, we complete the exercise with a straight foot position to the floor.Back in the upper point, it is necessary to tear the back from the floor and a little lower body wind.

Training for the newspaper "Lokot-Colon"

There are two options for this exercise in the muscle area studied: rectal muscles and newspaper oblique.As well as several options with different difficulties.TECHNICAL TRAINING:

  1. We lie on your back.
  2. We took our hands on the back of the head.
  3. Feet can be in one of four positions: to bend on the knees and stand on the floor or extend to lie on the floor (light);lying on a hill (light);Or they can be held in the air (complex).
  4. The purpose of this exercise is to reach the knee with the elbow.
  5. We made a second touch -two cases and feet, that is, we are trying to connect them in the middle.
  6. If we work with a straight muscle, then our job is to touch both the two elbows -both knees
  7. Exercise for a newspaper rectus muscle
  8. If we want to work on oblique muscles, then we should contact the opposite elbows and knees.
  9. When we work on oblique muscles and newspaper gear, it is necessary to touch the opposite elbows and knees
  10. If the foot is located on the hill, then we make a higher touch to drive the upper body, the bottom is fixed, so the exercise is lightweight and suitable for beginners.
  11. Also the choice of light is when you raise your feet and put it on the floor again.
  12. The hardest option is when your feet are twisted with the body, that is, you pull it to you, and then straighten it, but don't touch the floor with your feet.
To the feet

The number of repetitions from 15 to 25, 3-4 approaches will be sufficient.

Bar - classic and lateral

Bar training, according to research, is one of the ten best newspaper exercises. Moreover, for oblique abdominal muscles, it shows itself most effective.There are many options for the bar.We will consider two classic species - these are classic and lateral bars.Both of these exercises can be done in dynamics.For example, tighten your feet to your chest, lift your hands, feet, jump and so on.

Classic bar.Bar can be done in three ways from the easiest to the hardest:

  • On the outdated hands.Starting with the outstretched hand is a good choice for beginners
  • On the lower arm.In the bar at the elbow, a little harder to hold the body straight, so it's best to work the equipment in the bar in the long hand
  • In the palm of the hand (Chatulars of Dandas).This pose is borrowed from yoga.This is a complex option, which is not always able to fulfill it properly

TECHNICAL TRAINING:

  1. We lay on the stomach.This is the starting position where you need to stand in the pose bar.But if it's very difficult for you, you can stand up to the bar from an easy position.
  2. The legs lie straight.
  3. Put your feet on the socks.The closer the foot stands, the harder to do the training.
  4. We depend on either the elbow or the palm of your hand.
  5. We take a deep breath and squeeze with a breath to the required bar.
  6. In this position, you need to stay from 20 seconds to minutes.It all depends on your preparation.
  7. It is important to monitor the body.Regardless of the bar where you stand, the whole body should be a line: the stomach tightened, the pelvis is not filled and lifted, the back straight, the neck relaxed.
  8. Don't forget to breathe.Breathing should be calm and calm.At least this must work.
Putting twisting

Involvement

This exercise can also be done:

  • On an outstretched arm.A side bar on an outdated arm
  • On the lower arm.Sidebar on the elbow

TECHNICAL TRAINING:

  1. Lie down next to.
  2. The more complicated option is when one foot is located on the other, but this method may look very difficult for beginners, so you can put your feet nearby.
  3. We got up on the elbow or on his stronghold, helping ourselves with the second hand.
  4. Take a deep breath and tear the body off the floor with a breath.You should just hold on to the feet (or two) and the support hand: not the case, or the pelvis, or the feet should be in contact with the floor.
  5. You also need to make sure that the body is a straight line.
  6. Support hands should be firm under the shoulder.
  7. We linger in this position for the required time - also from 20 seconds to minutes - and change the side.

Bar training starts with the minimum time possible and each time they increase time, adding 5-10 seconds.Therefore, if you do this exercise regularly, then in a month you will easily reach a few minutes.Abdominal muscles quickly get used to the burden, so you need to try to include different options for training, replace and replace it in training, so you can achieve greater effectiveness.

An increase in cardio to be done for weight loss

Cardio training is a training complex or a exercise, in which our body needs a large amount of oxygen, so heart rhythm and breathing increase.The cardio load is excellent training the cardiovascular system, and also helps to lose weight.Cardio loads include:

  • Run
  • jump on the rope
  • Biking bikes or exercising
  • Carrying out stairs
  • Various jumps and exercises by jumping ("stars", girds, crying by jumping, etc.)
  • ski
  • A variety of active sports games
The emphasis is lying

At home, you can also take some kind of activity and use for weight loss.

Shelf

Jumping with a rope is one of the most affordable types of cardio and at the same time one of the most effective.In one hour of intensive training, you can burn from 600 to 1000 kcal.The number of calories burned depends on readiness, weight, age and several other factors.Jumping technique.This exercise is not very difficult, as it may have been familiar with it since childhood.However, there are our nuances that we want to notice.

  1. The length of the rope should be easy for you, otherwise, successful exercises will not work.If you stand in the middle of the rope, then the handle should reach your chest.
  2. We took the jump rope, took our hands off the hips about 20 cm and started spinning.
  3. The hands should take part in the work completely, and not just brush, otherwise you will eat too fast.
  4. We jumped on the socks, not on the heels.
  5. Choose a surprise that easily absorbs shoes or coating that absorbs shock, and better, and that, as it will maintain your joint health.

If you jump regularly - every day, every day, it will be 15-20 minutes to maintain a good shape.In addition, you can experiment with a variety of jump options.This not only diversifies training, but also makes it more intense.We recommend that you watch videos with different training options on the rope.

Ran at home

Walking as a good choice for cardio loads, helping to involve all the body's muscles in the work, but for one reason or another, running on the road is impossible.In this case, you can try walking in a place that is easy to do at home.Walking in that place can be an analogy walking on the street or on the road, if you work at a fierce rate, such exercises have many advantages:

involvement
  • No matter the season and weather conditions
  • No need to choose and buy special clothes
  • less chance of being injured

In one word, you can do it anywhere and anywhere.But, of course, there is a very unpleasant drawback - walking in some aspects is less effective if you compare it by walking on the road along the area.Why?

  • No horizontal movements
  • There is no opposition to the weather conditions
  • There are no natural changes in the landscape (elevator, descendants, rock surfaces, sand, etc

And for many, this lesson will be a bit boring.It's hard to walk for 20-25 minutes.

How to solve both of these problems?How to walk in a more effective and exciting job?You can use music or TV for interruptions, which will diversify exercises.You can not only watch your favorite series, but also burn 200-300 kcal per series.To make intensive exercises, you need to replace a variety of running options: at a slow rate, at maximum speed, lift your knees high, pull one knee to the chest, and more.The change in constant load will not allow the body to adjust and function in saving mode.

Exercise on exercise bikes

Exercise bikes are present at each gym, and they are also often purchased for homework.First, it is small, you can choose a simulator even for a small apartment;Second, it has a reasonable price.Many people who want to lose weight have questions: what's more effective - walking or exercise bikes.It depends on the various parameters: the initial weight involved, the age, the level of physical training, the level of loading of the simulator or the condition of the walk, the intensity.But one way or another, there are opinions that run much higher than fat burning on bikes or exercise bikes.If you maintain a 30 km/h speed on the simulator, you can spend about 800 kcal, which can be equal to one hour of jogging.To achieve good results in weight loss, especially when it comes to stomach problems, you need to be patient.It is often the case that a person eats properly and is often involved, losing weight, but his stomach is slow.This is sometimes due to the fact that visceral fats accumulate there (unlike subcutaneous, it is deeper and surrounding the internal organs), and it is not easy to get rid of it.However, this is impossible, even if you need to spend less time and effort.