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

Losing weight for many is a difficult task that requires tremendous expenses of time and strong willpower.However, for almost all losing weight, weight loss in the abdomen is the greatest difficulty.When a person successfully reduces weight, fat seems to go from anywhere, but not from the sides.Consider the exercises that will help remove the stomach at home.

Strong bodies

Is it possible to quickly remove excess weight from the abdomen and sides at home?

It seems to some that losing weight at home is an impossible task, it is necessary to attract many specialists: nutritionist, coach, masseur;Buy expensive food courses and training plans.In fact, if the problem is not in any disease, you can cope with weight loss yourself only by making certain efforts and using the knowledge that we will give you today.For effective weight loss at home, for the formation of a narrow waist and flat abdomen, the best option will be a combination of aerobic and anaerobic loads, that is, it is necessary to alternate strength and cardio training.In addition, 1-2 times a week, it makes sense to purposefully pump the abdominal muscles.Thus, training at home with the aim of losing weight should look something like this:

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

And what kind of exercises are included in these types of training, and how to perform them, we will describe in detail further.

Effective complex of gymnastic exercises for weight loss and sides

Let's start with the pressing of the press.There are a lot of exercises for pumping the abdominal muscles.Some believe that some exercises are more effective than others, but in fact, even familiar and long -familiar exercises give a good result if you do them regularly and observe the right technique.

twisting

Technique of twisting exercises

Repeat 20–25 times.3-4 approaches will be enough.The rise of the body lying on the back (for women and men) lift the case is an excellent exercise for the development and strengthening of the rectus muscles of the press.Technique Exercise:

  1. We lie down on your back.
  2. We bend the legs in the knees and put the shoulders on the width.The feet do not need to be torn off from the floor during the exercise (this often occurs, because the legs serve as a counterweight and “try to help get up”), so you can immediately fix them: slip under the sofa, ask someone to hold, etc.
  3. We put our hands behind the head or cross on 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 on your head or neck with your hands.
  5. The back is tightly pressed to the surface.Minimize a natural deflection in the lower back.
  6. Take a deep breath and exhale with a round back raise the body.
  7. At the top, you should exhale as much as possible, strain the muscles of the press and linger for 2-3 seconds.
  8. After that, on inspiration, we go down and relax.

It is necessary to repeat 15–20 times, 3-4 approaches will be enough.Of course, the press muscles quickly adapt to any load, and this exercise must be performed in combination with others or replace periodically.Of course, for a beginner this exercise represents a number of difficulties, so you can replace it with several simple options.

Lifting the legs lying (suitable for warm -up)

For example, twisting or lifting of the case can be alternated with lifting the legs lying.This exercise allows you to pump the lower part of the rectus abdominis muscle.All exercises with lifting the legs will always be more difficult for the press than twisting or lifting the upper body of the body technique:

Exercises on the press
  1. We lie down on your back.The legs are extended.Hands along the case.
  2. When lifting the legs, very often, he tries to take the back, so to minimize this phenomenon, put your hands under the buttocks and keep them there during the entire exercise.
  3. We take a deep breath and with an exhalation we tear off the legs from the floor.
  4. We raise our legs to the perpendicular with the floor, hold this position for a few seconds and begin slowly, feeling the muscles of the abdomen, lowering our legs.
  5. At the lower point, it is advisable not to touch the surface so that the load is constant.

For a beginner, such a method may seem quite complicated, so it makes sense to perform a one -hour lift of the legs.With an exhalation, raise one leg to the corner of 45-60 degrees, linger and slowly lower it.When the first leg touched the floor, you can raise the second.Do not confuse this exercise with reverse twisting.When lifting the legs, as we described above, we finish the exercise by the perpendicular position of the legs to the floor.In reverse twisting at the top point, it is necessary to tear the buttocks from the floor and slightly wind the lower body on yourself.

Exercise for the press "Lokot-Kolon"

There are two options for this exercise in the area of the studied muscles: the rectus and oblique muscles of the press.As well as several options with different difficulty.Technique Exercise:

  1. We lie down on your back.
  2. We take our hands behind the head.
  3. The legs can be in one of the four positions: to be bent at the knees and stand on the floor or elongated to lie on the floor (light);lie on a hill (light);Or they can be held in the air (complex).
  4. The purpose of this exercise is to reach the knees with elbows.
  5. We make simultaneous twisting both the case and the legs, that is, we strive to connect them in the middle.
  6. If we work with straight muscles, then our task is to touch with both elbows of both knees
  7. Exercise for the rectus muscles of the press
  8. If we want to work out the oblique muscles, then we should contact the opposite elbow and knee.
  9. When we work out the oblique and gear muscles of the press, it is necessary to touch the opposite elbow and knee
  10. If the legs lie on the hill, then we make a twist to a greater extent to drive the upper part of the body, the lower part is fixed, so the exercise is light and suitable for beginners.
  11. Also a light option is when you raise your legs and put them on the floor again.
  12. The most difficult option is when your legs are twisted along with the body, that is, you pull them to you, and then straighten them, but do not touch the floor with your feet.
Landing the legs

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

Bar - classic and lateral

Exercise the bar, according to research, is one of the ten best press exercises. Moreover, for the oblique abdominal muscles, it shows itself most effectively.There are a lot of options for the bar.We will consider two classic species - this is a classic bar and lateral.Both of these exercises can be performed in dynamics.For example, tighten your legs to your chest, raise your hand, leg, jump and so on.

Classic bar.The bar can be performed in three ways from the simplest to the most difficult:

  • On outstretched hands.Starting on outstretched hands is a great option for beginners
  • On the forearms.In the bar on the elbows, it is slightly more difficult to hold the straight body, so it is better to work out the equipment in the bar on outstretched hands
  • On the palms (chatulars of Dandasan).This pose is borrowed from yoga.This is a complex option, which is not always able to even fulfill it correctly

Technique Exercise:

  1. We lie down on the stomach.This is the starting position from which you need to stand in the pose of the bar.But if it is very difficult for you, you can immediately stand into the bar from a convenient position.
  2. Legs lie straight.
  3. Put the feet on the socks.The closer the legs stand, the more difficult it is to perform the exercise.
  4. We rely either on the elbows or in the palm of your hand.
  5. We take a breath and squeeze out with an exhalation to the required bar option.
  6. In this position, you need to stay from 20 seconds to several minutes.It all depends on your preparation.
  7. It is important to monitor the body.Regardless of the bar in which you are standing, the whole body should be one even line: the stomach is tightened, the pelvis is not filled and lifted, the back is straight, the neck is relaxed.
  8. Do not forget to breathe.Breathing should be even and calm.At least this must be strive for.
oblique twisting

Lateral bar

This exercise can also be performed:

  • On an outstretched arm.Side bar on an outstretched arm
  • On the forearm.Side bar on the elbow

Technique Exercise:

  1. Lie down on the side.
  2. A more complicated option is when one leg lies on the other, but this method may seem very difficult for a beginner, so you can put the feet nearby.
  3. We rise on the elbow or on his outstretched arm, helping ourselves with the second hand.
  4. Take a breath and tear off the body from the floor with exhalation.You must only hold on to the foot (or two) and the supporting hand: neither the case, nor the pelvis, nor the legs should in contact with the floor.
  5. You also need to ensure that the body is one straight line.
  6. The supporting hand should be strictly under the shoulder.
  7. We linger in this position for the required time - also from 20 seconds to several minutes - and change the side.

The bar’s exercise begins to be performed with a minimum possible time and each time they increase time, adding 5-10 seconds.Thus, if you do this exercise regularly, then in a month you will easily reach several minutes.The abdominal muscles quickly get used to the loads, so you need to strive to include different options for exercises, alternate and replace them in training, then you can achieve greater effectiveness.

Cardio-improving to be done for weight loss

Cardio-training is a complex of exercises or one exercise, for which our body requires a large amount of oxygen, so the heart rhythm and breathing are increased.Cardio loads are very well training the cardiovascular system, and also effectively help to lose weight.Cardio loads include:

  • running
  • jumping on a rope
  • Cycling or exercise bike
  • Running the stairs
  • Various jumps and exercises with jumps (“stars”, girds, cries with jumping, etc.)
  • skiing
  • Various active sports games
The emphasis is lying

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

Rack

Jumping with a rope is one of the most affordable types of cardio and at the same time one of the most effective.In an hour of intensive training, you can burn from 600 to 1000 kcal.The number of burned calories depends on your preparedness, weight, age and some other factors.Jumping technique.This exercise is not particularly difficult, because probably everything has been familiar with it since childhood.However, there are our nuances that we would like to note.

  1. The length of the rope should be convenient for you, otherwise a successful training will not work.If you stand in the middle of the rope, then its handles should reach you to your chest.
  2. We take a jump rope, take our hands from the hips about a distance of 20 cm and begin to rotate.
  3. The hands should participate in the work completely, and not just brushes, otherwise you will overeat them very quickly.
  4. We jump on socks, not on the heels.
  5. Choose convenient shock -absorbing shoes or shock -absorbing coating, and better, and that, as it will preserve the health of your joints.

If you jump regularly - every day, every other day, it will be enough 15-20 minutes to maintain a good shape.In addition, you can experiment with various jumping options.This will not only diversify the training, but also make it more intense.We suggest you watch a video with a selection of different exercises on the rope.

Running in the place of the house

Runs serve as a great option for cardio load, helping to involve all the muscles of the body in the work, but for one reason or another, a run on the street is impossible.In this case, you can try running in a place that is easy to carry out at home.Running on the spot can become an analogue of runs on the street or on the path, if you work at an intense pace, such a training has a lot of advantages:

lateral bar
  • do not matter the season and weather conditions
  • there is no need to specially select and buy clothes
  • less opportunity to get injured

In a word, you can do anywhere and anywhere.But, of course, there is one very unpleasant drawback - running on the spot in some aspects is less effective if you compare it with running on the street along the crossed terrain.Why?

  • no horizontal movement
  • no resistance to weather conditions
  • There are no natural changes in the landscape (lifts, descents, stone surface, sand, etc.)

And for many, this lesson will be quite boring.It is difficult to run in place for 20-25 minutes.

How to solve these two problems?How to make running on the spot a more effective and interesting occupation?You can use music or TV for distraction, which will diversify the training.You can not only watch your favorite series, but also burn 200-300 kcal per series.To make an intensive training, you should alternate various running options: at a slow pace, at maximum speed, lift his knees high, pull one knee to the chest, etc.Constant load changes will not allow the body to adapt and work in the saving mode.

Training on an exercise bike

The exercise bike is present in every gym, and it is also often bought for homework.Firstly, it is small, you can choose a simulator even for a small apartment;Secondly, it has an affordable price.Many people who want to lose weight have a question: what is more effective - running or an exercise bike.It depends on many different parameters: the initial weight of the involved, age, level of physical training, the level of loading of the simulator or running conditions, intensity.But one way or another, there is an opinion that runs are much superior to fat burning on a bicycle or an exercise bike.If you maintain a speed of about 30 km/h on the simulator, you can spend about 800 kcal, which can be equivalent to an hour of jogging.To achieve good results in losing weight, especially when it comes to the problem area of the abdomen, you need to be patient.It often happens that a person eats properly and regularly engaged, loses weight, but the stomach leaves slowly.This is sometimes due to the fact that visceral fat accumulates there (unlike the subcutaneous, it is deeper and envelops the internal organs), and it is not easy to get rid of it.Nevertheless, this is not impossible, although you have to spend a little more time and effort.