Good day dear friends! Tight abs and slim waists are every girl's dream. It is also important for men to have "cubes" instead of hanging bold folds. Effective belly and side weight loss exercises can help with this.
We have prepared a fascinating information article for you in which you will learn how to lose weight in the stomach and which exercises to do at home. In it, we will try to answer all the pressing questions and inspire you to set personal sports records.
Home Exercise Secrets
Often, newcomers to the world of fitness do not realize that simple exercises at home or at the gym can remove your belly. The only thing that is required of you is the correct execution of movements and systematics. You have to work 2-4 times a week. It should be noted that in 3, 5 or 10 days you will not get 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 your own weight), breathing, and strength (with weights). For rapid weight loss, men and women need to develop an individual complex that focuses on physiological characteristics, physical fitness, age and gender. The class should evoke positive emotions, then the athlete has an incentive to continue training.
The foundation of the basics
Exercises performed lying down or hanging down allow you to maximize the load on the abdominal muscles and burn fat deposited on the sides. Make sure you include simple exercises in your home workout, such as: B. :
- plank. . . This is a static exercise that tones your entire body. All the muscles from below and above are involved in the work. To do this, you need to take a lying position, and then lean on your forearms. The stomach is pulled in, the butt too. The body should form a straight line with no slack or slack. You have to stand as much as you can. Start with 30 seconds and gradually increase the duration.
- Twisting. . . Good abs exercise. You should lie on the floor with your hands behind your head, your legs bent at your knees, and your feet on the floor. It is necessary to slowly raise the body and touch the right knee with the left elbow. Then repeat the movement. Now we touch the left leg with the right elbow. You need to do it until a burning sensation occurs in the muscles, preferably 3-4 sets of 20 repetitions.
- Hanging leg rises. . . The best exercise for the upper and lower abdomen, but can be mastered by people with athletic experience. It is necessary to grab the crossbar with your hands and raise your straight legs so that they form 90 degrees with the body. For beginners, you can practice by pulling your bent legs up. The optimal number of repetitions is 15 in three sets.
- bicycle. . . We lay down on the floor, put our hands behind our heads, lift our legs in the air and start rotating them as if we were rotating the pedals on an exercise bike. We repeat for 2-5 minutes.
- Normal and broken scissors. . . You need to lie on a gym mat, hands are on the floor along the body of the body, we raise our legs to a height of 20 cm from the horizontal surface and begin to swing to the sides, join or make overlaps, orwe hit our feet against each other.
We breathe properly
You can burn fat and lose weight in the abdominal area by doing breathing exercises. They are often used as an aid to the main exercise program, and the Bodyflex and Oxysize methods are also effective for women after 50 years of age, for people with injuries and physical activity limitations.
You can do the exercises anywhere, at work or at home. It won't be difficult to master breathing exercises while sitting in a chair in the office. A lesson lasts no more than 15 minutes.
Bodyflex is a direction in which the body is saturated with oxygen due to special breathing, while going precisely to the places of fat accumulation. The oxidation of fat cells leads to their breakdown and excretion. Best in the morning on an empty stomach. It is necessary to take a deep breath, then inhale, then exhale sharply again, holding your breath for 10 seconds. With this breathing it is necessary to do the vacuum exercise. While holding your breath, you need to pull into your stomach as much as possible, the muscles relax along with the inhalation. The exercise can be done lying down, sitting or standing.
Oxysize prevents sudden exhalations. 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 exhalation + 3 pre-breaths. Exercise should be an hour after eating. With the help of such breathing, you can exercise the muscles of the abdominal wall, strengthen the abdominal muscles and get rid of fat.
Complicate the task
There is a need to exercise with weights when the excess fat is gone and there is a need to pump the muscles and force the muscles to respond to the load. To do this, you need to train with dumbbells and an expander. When visiting the gym, use simulators like a Smith machine, block frame, etc.
If you have a flat stomach, a combination of cardio and strength training is most effective. In addition to working with weights, don't forget to run, jump rope and spin the hula hoop. You can also sign up for the pool.
Recommendations to improve the efficiency of teaching
Reviews and photos from those who have already achieved their goals and got a flat stomach confirm that anyone can change themselves. The main thing is to have a goal and not look for easy ways. Immediately be prepared that in a week you won't get a steel press, you have to work a lot.
You can increase the effectiveness of training by knowing some simple secrets and following a number of recommendations:
- Create a personalized diet for yourself. You shouldn't exhaust yourself with strict food restrictions. It is enough to adhere to the principles of PP and exclude from the diet sweets, flour, smoked meat, alcohol and carbonated drinks. For drying, you need to consume protein foods.
- Get more fresh air, start jogging in the morning, do exercises.
- Arrange fasting days.
- Drink plenty of water. The daily fluid intake is 2 liters.
- Before starting your workout, do a warm up, warm up your muscles and joints, and stretch for 15 minutes after the session is over.
- Gradually increase the load. Start with the minimum number of sets and then build them up to the bar you want.
- Practice with music and in a good mood.
- Wear comfortable clothes and athletic shoes.
- Exercise slowly and at your own pace to avoid injury.
The above exercises and tips will help a girl or a man get her body in shape, removing the sides and turning the stomach into elastic "cubes". Do it, we believe in each of you!