The deposition of fat layer in the area of hips, waist and abdomen — the most common problem men and women and with metabolic disorders and predisposition to excess weight. How to start a fight with the excessive fat tissue on the abdomen and flanks, in the first place you need to start eating properly and carry out a complex of fat-burning exercises that contribute to the "sleeves" of pounds.
Now it is important to understand that to lose weight in a certain part of your body, the body simply can't. Usually the excess fat goes from the top down: first the is weight loss the face, then the chest, after which slowly leaving sadness on the hands, abdomen, waist, thighs, buttocks and calves. This is the reason why you want to lose weight point, you will have to do the exercises for the load on the entire body, and swing the press for weight loss belly how to and make endless slopes in your hands — a typical mistake weight loss beginners: even if you succeed in these exercises is to lead and tone the muscles, which increases slightly in the range, the old layer of fat will remain on the original site, bringing the belly and the waist will be just more. So clean the deposits on the hips and abdomen should be comprehensive exercises for weight loss.
To lose weight in the waist area, the hips and abdomen, need to train three to four times a week. Trainer for quick reset of weight advise to regularly adjusts the exercise program for a gradual increase in the difficulty of the exercise. So the body will get used to the similar exertion, and therefore will not adapt to the conditions and stop the process of weight loss.
Exercises for the hips and abdomen in a domestic environment
The mandatory part of any workout is the warm-up, with her it is worth it to start some complexes of exercises for weight loss for men and women. This is the reason warm-up warmed up the joints and prepares the muscles to the load, the insurance from possible injury when performing exercises. Then you can proceed to exercises to practice the volume of the hips and abdomen. The most commonly contain a standard set of moves for which you need only a mat and your own weight. It is also possible to purchase a large fitness ball, which helps you to do exercise for weight loss in the field of printing and the hips to maintain a balance. Here is the excellent fit:
- twisting,
- the straps on the elbows and the palms,
- pulling legs,
- mahi.
Combine several kinds of these simple exercises to burning fat will be even more effectively. Repeat the exercise for weight loss belly and sides, which you need, without fanaticism and excessive congestion, train thoughtfully, working through every muscle. Approximately 12-15 repetitions of one exercise on 2-3 approaches are suitable for weight loss women, and 18-20 times on 3 approach is ideal for weight loss men. Vary the data depending on the previous level of training, weight loss and other individual indicators.
Effective exercises for women
Effective exercises for slimming the abdomen and hips for women in the home — it is a set of simple movements that can make any woman without special training, products and cash expenses. To carry out this program of exercises for slimming the abdomen and hips three times a week, and if it is desirable and more often. The main thing is, to give sufficient time for the muscles to relax.
- Twisting the upper part of your body
Lying on your back supple legs at the knees, we hit the legs in the floor, the start of your hands behind your head, elbows bred in hand. Drawn elbows to knees, straining the muscles of the press and back. Neck and head not straining and not to drag their hands. The view is directed at the ceiling. Do not forget about the deep breathing and the constant tension of the muscles when performing exercises for weight loss.
- Twisting the whole body
Stretched out lying in full growth start your hands behind your head. Slowly curl the lower and upper parts of your body, at the same time connecting the shoulders and knees on the weight. Return to the starting position on the floor, repeat the exercise for weight loss the hips and abdomen.
- Bar on direct hands
Direct body on four limbs need to keep as long as possible. The pan can not be omitted helena lift too high: the head, back, buttocks and calves should form a straight line. The longer you last in this position — the faster you will burn fats. Each time the time bar should be increased for quick weight loss.
- Lifting the legs on the weight of the
Back on the mat in a horizontal position to lock the hands under the buttocks, and no hurry to raise straight legs to 90 degrees. The more times repeated, the sooner will appear the first results of weight loss.
- Lifting the legs on the side
Go to the side so that the foot pressed to the floor and torso were in one line. Rely on the elbow, the second zika put in front of him. Raise the legs to 90 degrees. Exercise for weight loss is need to carry out without the rush, feel the work of the abdomen, waist, buttocks and do not forget to breathe deeply. After 15 strokes to go to the other side and repeat the exercise on other parts of your body.
- Shoulder bridge to leg in a right angle
Effective exercises to fight the fat layer from the position of lying down. Bendable knees at a right angle, comfortable we hit shoulders and legs on the floor, arms lying along your body. Raise the hips and back so that from the knees to the chest line below the road was straight. The maximum strain the muscles of the abdomen and back, do 10 cycles of breathing, gently fall on your back, and repeat the exercise 3-4 times for a quick weight loss.
- Scissors
Skip the bent knees to the side while lying on his back. We tend to, breath, calm, matter of the maximum number of repetitions.
- Pulling the hands to the feet
Effective exercises for burning fat, hardening of the oblique abdominal muscles and practicing fine waist. Lying on your back, we hit the legs in the floor knees bent. Your hands along your body lying on the floor. Alternately curl on one side of your body, drawn right zika to the right leg maximum deep, then straight on, and drawn with the left hand, the toes of the left foot. Works on waist, back and hands. Neck strain can not be. Breathe deeply, we're carefully and how we feel during the exercises work the abdominal and dorsal muscles — a clear sign of weight loss.
Set of exercises for men
Men exercises for slimming the hips and abdomen must be chosen with regard to work all the muscle groups. The more muscle times, the faster it takes the energy your body and burns fat, including the abdomen and hips. Men as well as women, without proper nutrition and the rejection of bad habits of results to expect. Remove fat from the hips and abdomen is the need for a comprehensive work — training and diet.
Repeat the exercise for weight loss, men need 20 to 25 times at an average pace, the approaches can be 3-4, depending on physical fitness. Engage for fast result is better through the day, and to combine these exercises with the course, on a bike, walking with obstacles and other types of cardio.
What exercise to choose a man, how to get rid of a round belly and sticking out on the sides?
- Twisting direct, with squatting
Drawn your elbows to bent on the weight of the knees in the supine position;
- Twisting on an inclined surface
On an inclined bench completely straight body on exhalation drawn the elbows up;
- Push-ups from the floor with the high lift of the legs
Normally we hold in hands on floor, straight legs raise the chair helena bed. Do bench presses under the slope, the hull is a direct and assembled, it is extremely important to rapid weight loss;
- The desire of dumbbells in a standing position in the tilt
With your feet apart slightly wider than shoulder width bend under a flat angle. Hands with dumbbells raise from the thighs to the chest, narrow grip, elbows pressed to the waist. Is not to rush and gently bendable elbows to pull the muscles of the arms. While this exercise is for weight loss stress the abdomen and buttocks, do not forget about the technique of breathing;
- Lunges with the bench dumbbell forward
The default positions we adopt standing exactly, dumbbells we keep the reverse grip in your hands to the level of your hips, to do a lunge with one foot forward, bendable leg at a right angle, straight hands, press the dumbbells up to eye level. Return to the starting position, repeat the exercise for weight loss 15-20 times on each leg;
- The Pull-up legs at a right angle to the sliding rod
We hit on the hand on the bar to the body, curl the rise of the lower part of your body at a right angle, we are working at the expense of the abdominal muscles;
- Strap on the palms of the hands with pulling the knees
We do the standard bar to direct the hands, and alternately pulling on the breast of each knee on the weight. Such a load is ideal for weight loss;
- Bar with weights
A standard exercise in the direct hands complicates the dumbbells in your hands, which is adjacent to the palm of your hand. Without bending the back and legs, we hit on three points and alternating the start of each elbow belt with the tension in the hands and of the press. Exercise is very effective for weight loss in the abdominal area and the hips, if you do it slowly and confidently.
The best exercise for beginners
How fast a week lose weight in the hips and abdomen? The question is especially important in the summer, when vacation by the sea will be inevitably approaching, but hips and belly inevitable grow. For the blitz-the wheels of the deposition of fat on the abdomen and flanks is better to pick up a balanced mono-diet, and a special complex of physical exercises that quickly help you lose weight. Immediately make a reservation, that speech can go about losing weight exactly for a few pounds in the minor possible time, to lose weight months in this mode is strictly prohibited.
Physical exercise should not be limited to the pumping of printing and buttocks, in such a short time best to proceed comprehensively. For example, in the morning engage in jogging, in the evening — bathing and afternoon time it is better to pay the small 50-minute workout on all muscle groups, to disperse the heart for the quick burning of fat on the abdomen and flanks. The main rule of weight loss: do not eat two hours before and after training.
The best exercises for the beginners and for the discharge of excess with the hips, waist, abdomen:
- A twist on the gymnastic ball helena carpet
The classic twist is described above, but the exercise can be edited for quick weight loss, if at hand is a fitball. Go to your back on the ball, legs bent at a right angle, we hit the legs in the floor — it's our only dependence in this exercise. Hands with divorced your elbows start behind the head and drawn up is that of holding the balance and feel the work of the abdominal muscles;
- Exercise "Table"
We are in the position of "the Table", at direct hands and bent at a right angle legs. The head is raised above the body. From knees to shoulders body must be in one line. Then alternate lifting each leg over the body;
- Planck jumps in full growth
We become in the bar on the direct hand, select under itself, first one foot, then the other, on straight legs, completely straight, jump up with hands raised, again lean, straighten out the one leg, in a bar. Repeat this effective exercise for weight loss stomach and hips 10 times for each leg;
- Lunges with presses, dumbbell up
Standing exactly raise your hands with dumbbells at the level of the temples, elbows are compressed. We lunge forward and press the dumbbells to smooth hands over his head. To the original position, supple hands, elbows and do a lunge on the other leg lifting dumbbells up. For weight loss and exercise abdominal muscle exercises are trying to perform without haste;
- Sidebar with an elevation of your hands free up
Go to the side, the top foot pressed to the backbone, the side bar with an emphasis on direct elbow and one leg. Free zika, to accurately up, hold the bar strain of the oblique muscles of the abdomen and pulling out the waist to bend. Breathe evenly and hold for 20 seconds, then change the side and stress the other side of the fuselage stripe for the uniform weight loss the hips;
- Strip with Mahi feet to the side
We become at the usual bar, with the backbone to bend your elbows at a right angle. Alternately raise each leg, assign from himself to the side, and again at the bar. They all work the most important muscles for pulling the abdomen and thighs.
How to remove fat after giving birth
How to remove fat from the abdomen and sides after giving birth? First of all, the young mom should monitor their health and mood — proper nutrition, healthy sleep and cheerfulness of the spirit — here are the first helpers in the shortest possible weight loss after birth. But the rounded hips and belly young mothers not to eliminate, then we need effective exercises for women after childbirth, weight loss and solid muscle.
It is believed that the sport with the consent of the doctor you can start about a month after natural birth, if the mother before delivery has led a very active life. Remove the belly and hips are less mobile mothers will be able to start later, a month and a half after giving birth. Undergoing a cesarean section have to wait until the first exercise for weight loss about 2.5 months after surgery.
"Vacuum" in the early stages it is necessary to do lying down on a solid surface, preferably in the morning, on an empty stomach, and even into the first glass of water. To do "Vacuum" correctly, it is necessary to bend the legs at the knees and relax the arms to the side. Then you need to deeply inhale and maximum exhale all the air accumulated in the cavity of the belly, straining all the muscles of the abdomen just at the time of detention the exhale. On a deep exhale, the chest must be disclosed, and the stomach as if to drag under her. Don't rush, pay attention to each muscle of the abdomen when the tension on the exhale. Repeat the exercise should be 10-15 times. The deeper and longer they are in operation, the more chicago when the mother will be able to lose weight.
Of a more active set of exercises for weight loss after delivery it is necessary to choose the same movements that will suit all women, for reducing the amount of fat on the abdomen and flanks:
- twisting on the floor;
- the increase in thigh while lying down;
- the increase in direct feet supine;
- the increase in direct legs while lying on the sides;
- all kinds of moldings;
- squats against the wall.
Do not forget about the technique of breathing, when the breaths you need the maximum strain the muscles of the abdomen, hips, back, and the first results of the weight loss I'm sure they know about each other.