We offer to your attention an article that deals with exercise for weight loss belly and sides. You will learn how exercise will help the process of weight loss and is more than a diet or on an empty stomach. You will learn how to correctly approach the selection of the exercises, and some personal characteristics to consider. As well as become familiar with a few basic and effective exercises that you can easily perform yourself at home.
How exercises can contribute to losing weight
Physical exercises play an important role in the fight against excess weight and obesity, because of the following reasons:
- Exercise helps in active energy expenditure, which is a result of the fat content. And this leads to the mobilization of fat and reduce its quantity in the body.
- When a person is seated on a low calorie diet, your body to reserve energy, it includes a protective physiological response that inhibits weight loss, especially if the diet is too hard, and the people who sit on it for a long period of time. During your workout, this isn't the case, and the weight is lost much faster and is more effective.
- Physical exercise stimulates the sympathetic parts of the nervous system and increase metabolism as well. It will consume an amount of physical energy, and this will lead to a reduction in body weight.
- It is also worth noting that it is a regular activity, enhances the physical and the mental, the emotional, the moodof a person, active and cheerful, and life more interesting and brighter.
How to choose the best tutorial for yourself
In order to find the suitable tutorial for yourself, experts recommend the following with regard to the following:
- If you want the top of the belt it is necessary to leave the tilt, with the additional load. This activity promotes the intensive growth of the oblique and lateral abdominal muscles, as the waist will increase in size. These types of exercises are better suited for guys who wish to improve the proportions of your body than for girls.
- The exercises with the Rings is considered to be effective in the fight against excess fat in the abdomen, but there is a danger that should not be forgotten: regular exercises with the Hoop can bring about prolapse of the pelvic organs.
- If you want to be placed on the side with the extra weight in the process, the exercise is not to make any sudden movements.
- To cope with the extra pounds on the belly and flanks will help you to cardio. These exercises increase the metabolism and accelerates the burning of fat. Also, we should make a priority to run the loads.
- It is also recommended that exercise be combined with the additional pressure.
- In the process, it is necessary to control the load on the oblique abdominal muscles, and it should not be excessive.
The best exercises to
There are a variety of lots of exercises to make the waist thin and beautiful.
Turning
The most well-known is the real twisting of the key.
- To make the system work, it is necessary to lie down on a flat surface or a Mat and bend your knees (your legs should be placed on the floor).
- Put your hands to your head, take a deep breath, tear the body off of the floor, and pulled her to his feet.
- Then, breathe out and sink back down to its original position.
- It is recommended that you do 10 repetitions 2 to 3 sets.
Reverse crunches
- To do this, you will need to lie on your back, bend your legs at the knees and put your feet on the ground.
- The arms placed along the body.
- Right now, you need to elevate the leg so that the thigh in the end, that is, at right angles to the floor and your knees crossed over his chest.
- With the exclusion of the foot from the ground, do not exhale, and for once the feet are put on half a breath.
- It is recommended that you do 10 repetitions in 3 sets.
Oblique twists
- Lie down on a flat surface, put the hands behind the head and the legs bent at the knees so that your feet don't touch the ground.
- Right now, you need to put an end to the body, right elbow to reach toward your left knee. The left side of the body, you must stay on the ground.
- Repeat this motion in the left elbow to reach your right knee so that your right side of your body it stays on the ground.
- In one approach, you'll need to do at least 15 reps.
Roll
This is, at first glance, a simple exercise is to the muscles of the abdominals, hips, and lower back.
- When placed on the floor so that your elbows, knees, and toes rested on the floor.
- Your neck and spine need to be lined up in a row, and I look forward to.
- After that, you'll 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 to the position of the side panel, and perform the exercise on each side for 30 seconds at a time.
- You can accept the situation, so that the foot and the palm of the hand rested on the floor.
- To 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 your legs straight, raise the hips.
- In such a situation, it is required for 30 seconds at a time. In the future, you can carry out a plan for a 1-2 minutes.
- Repeat the exercise on the other side.
Lunges with twists of the body
This workout is great for beginners.
- To take a step forward with your left foot and bend your knees. This will stretch the muscles of the right thigh.
- Pull your hands forward so that they are parallel to the floor.
- After the warm-up, once again, to take a step forward with the left foot and sitting on an imaginary chair. The right leg should stay in the back and the fingertips touch the floor. In this, the first of the back to be able to the left, go straight, then turn again.
- If you want to do the lunge with the other leg.
- Repeat the movement 15 times.
Tilts in various directions
- If you want to do it, you need to be straight and put your feet together.
- Lift the arms up and fold them over your head.
- Most of the torso to the left and hold this position for 15 seconds at a time. You should feel a stretch on 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 for and hold the position for 30, 45, and 60 seconds at a time.
During the class, you can do another interesting exercise to strengthen the abdominal muscles.
- To run, you need to get on all fours.
- Contract your abs and take a deep breath.
- Exhale, and exhaling, strain, and a strong part of the stomach.
- In this situation, you need to stick to the belly for at least 15 seconds at a time.
For tips on how to improve the efficiency of the
The exercise to be effective, it must adhere to the following guidelines:
- Should gradually increase the intensity of your physical activity. In the presence of regular exercise, the body not only adapts to the load, but becomes even more resilient. Therefore, it is recommended that at least 1 time per week, including classes, running, Cycling, or weight training. This will help you to more efficiently burn the calories and improve the metabolism.
- Give preference to open-air activities. It promotes not only weight loss, but also for the health of the organism as a whole.
- It is important that the design of the lesson. This will give you the opportunity to prepare ahead of time, and it's time to start the exercise. After all of this, you must make a decision on the apparel, footwear, and stock up on water. But it is used for the training is appropriate to the music, that it is better to prepare in advance.
- Play an important role in the weight loss food, therefore, it is necessary to adjust. For example, experts recommend that they enter into your diet 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 adequate amounts of clean water (minimum 2 litres per day).
- Don't neglect the warm-up. Prior to the main exercise, you should warm up your muscles. This will be reduced to the minimum possible for delayed onset muscle soreness and possible injury to the tissues. After a workout, it is recommended that you do the stretching of the muscles.
- They should not interfere with those in the same period. It is important to focus on in the classroom, they are not correctly and with maximum efficiency. This is especially true if you are in a group of like-minded people.
- It is not only important for the adaptation to the diet, but also to ensure adequate rest and sleep, which the body can rest and recover.
- If you find it difficult to choose his or her own exercise, it is best to seek the help of a coach, who will be able to offer a suitable and efficient facility, taking into account their characteristics and preferences. And the most important thing is consistency. It is better to pay for the exercise-20 minutes a day, as with anything to do with it. This is the most difficult, especially in the beginning, when a person is faced with the unpleasant sensations after physical activity, and fatigue.
How fast and how much can I lose
Talk about the specific numbers is very difficult, because the result depends on the choice of exercise, frequency, and intensity of the training and lifestyle that will lead you in this period of time. Also, we cannot rule out the individual characteristics of the organism.
Just one more thing: if there is a training that will be ongoing and intense, the changes will be noticeable within a week: to improve the health and condition of the muscles of the body and the organism as a whole. In one month you can lose up to 4 kg, which means that the waist and flanks will be less.
Please feel free to follow! The main thing — desire and persistence. And the result has been an even more effective, you can do the walk and focus on cardio.