Often, people, young people to lead a healthy life, are surprised to see how quickly lose weight certain parts of the body, while the belly remains the same.
Even some athletes sometimes visible serving size box. Why does this happen and what are the exercises to lose weight of the belly and sides will help you to cope with the "lifeline" in size approximately?
The reasons of formation of fat in the hips and the belly
The appearance of the fat body on the belly and sides driving:
- life without sport;
- the exceedance of the standard daily calories;
- the process of fermentation in the gut.
Constantly eating sweets, pastries and fried dishes, you can recover up to 5 kg in a month! And all of this is necessarily stored in the middle part of the body. A healthy diet combined with sport allow you to get rid of a few pounds around the waist.
Effective exercises for weight loss belly and sides to the house
The following exercises are carried out without any of the sports accessories. Between them should be a minute of break.
Not worth it to start training in case of:
- heart disease;
- serious violations musculo-skeletal disorders;
- the aggravation of diseases of the organs of the pelvis and abdomen;
- of the pregnancy;
- critical days.
The Exercise Of "Empty"
This exercise will give you more impact when running in the morning and on an empty stomach. It is based on the proper functioning of the breathing.
Beginners are encouraged to make the "empty" lying down with the legs, sitting or standing on all four legs. Once these techniques are mastered, you can move on to the more complex option execution — stand up in full growth.
Perform the following:
- to facilitate the starting position, take a big breath in through the nose;
- sharply exhale through the mouth (it should be as quickly as possible to free the lungs) and hold the breath;
- exhale strongly to return the belly, trying to glue the belly to the lower back;
- stay in this position for 10 to 15 seconds, only to release the muscles of the body;
- breathe out slowly and gradually relax the muscles;
- do a little quiet cycles of breath and repeat the exercise.
For 1 time, you must perform 3-5 repetitions, gradually reduced to the delay of the breath up to 30 seconds, and feeling the work of the muscles of the abdomen. For a visible result it is necessary to repeat the exercise, the "empty" 3-4 times per week for 2-3 weeks.
By the exercise of "Empty":
- decreases the amount of visceral fat;
- a good posture;
- strengthen the muscles of the body;
- to decrease the pain of the lumbar region of the spine.
Belt of twists and turns
This is a classic of the belt on the fore-arms, where the elbows are under the shoulders, the palms of the hands are joined at the fists, the legs extended, the kidneys do not flexes.
Technical realization:
- create a straight line from the head to the stop;
- on the exhalation, lower the pelvis toward the right, as if trying to touch hip to ground, but without touching it;
- on the inhalation, return to a static state;
- following the expiration lower the pelvis toward the left;
- quietly continue to breathe and do 30-40 reps of each side, without stopping.
This exercise allows you to:
- deeply worked direct and oblique muscles of the abdomen;
- feel the glutes;
- strengthen the hip joints and clean the sides.
Side planck
By practicing constantly, all the abdominal muscles, buttocks and hands will be incorporated in the work, which helps to reduce the size of the body.
Perform the following:
- lie on the side, the elbow to put it on the floor under your shoulder, forearm resting on the ground;
- lift the pelvis toward the top of the ground, creating a straight line from the top of the head up to the stop;
- breathe calmly for 10 to 15 seconds;
- perform on the other side.
You must repeat the sidebar 3 to 4 times in one and the other.
Side of planck allows you to:
- the creation of the size;
- depth the work of the muscles of the legs, torso and arms;
- the reduction of the scoliosis.
Slots of twists and turns
Starting Position: standing, belly to the inside.
The sentence to avoid the drop to the knee of the front foot to the inside, and not to give body to change perpendicular to the ground line.
Technical realization:
- take a step back, omitting the knee of the rear leg to the surface and holding the front of the leg to the maximum to the vertical;
- turn your torso and hands to the outside of the leg to the maturity;
- on the inhale, return to starting position and repeat 20-30 times in each direction.
Effect of exercise:
- strong muscles of the thighs and buttocks;
- further development of the oblique muscle of the abdomen;
- strengthening the muscles of the back.
The slopes of the
This exercise will reduce the tissue layer "lifeline" and strengthen the obliques. Therefore, the size can increase with a taken muscles.
Starting Position: feet a little wider the basin, the palms of the hands collected on the back, the abdominal muscles are included in the work, the pelvis and the legs remain assembled, the coccyx towards the front.
Technical realization:
- on the exhalation, tilt the body strictly in one plane of one side, simultaneously stretching the other;
- breathe calmly for 5 to 10 seconds;
- on the inhalation, return to the starting position and repeat on the other side.
By strengthening the muscles of the case of the duration of the pose, you can increase up to 30 seconds. To increase the amount of energy that is not expended, you can keep the hands raised to the top.
By lifting the legs on a chair
By practicing sound, the muscles of the stomach will always be in the tone, while the belly and sides begin to melt on the eyes. Need a chair without a back.
Starting Position: sitting on the edge of the chair, holding the hands of both sides, keeping the legs straight, barely touching their sex.
Technical realization:
- to deviate a little in the rear, to align the body and the head in a single line;
- on the exhalation, keeping the legs together, bend the knees and send it to the hull;
- linger on for 1 second and the inspiration to return to its initial position;
- repeat 30-50 times not to hold the breath.
Curl
They are performed lying on the back, where the legs are bent at the knees, the palms of the hands crossed behind the nape of the neck.
Engineering of the year:
- on the exhalation, lift the upper part of the body, pressing the lower back to the ground;
- linger to 1 second in the highest position possible, feeling a pressure on the muscles of the press;
- breathing in slowly towards the ground, controlling the body;
- repeat 15-30 times 4-5 approaches.
For best effect, it is necessary to repeat the twisting 2-3 times per week for a full recovery of the muscles after the effort.
Curl deeply assimilate the upper part of the rectus muscle of the abdomen, increasing the speed of burning the fat on the sides.
Reverse crunch
Unlike plot twists that inverse press is declining because of the increase of the feet, not of the basin.
Is lying on the ground, arms outstretched on the sides of the body, the legs extended.
Engineering of the year:
- while exhaling, lift your legs up, lower back in lifting it out of the ground, as if the torsion of the pelvis to his shoulders;
- on inspiration, the legs and the kidneys slowly falling on the ground;
- repeat 15-30 times 4-5 approaches, in observing the breathing.
Torsion bars
They marry very well with any other base year level to the rectus muscle of the abdomen.
You need to go back on the floor, legs bend at the knees, the palm twisting over the head.
Technical realization:
- the ankle of a foot placed on the knee of the other;
- the case comes up on expiration, and a little wound, if the elbow extends at the knee of the other leg;
- on the inhalation, return to the starting position and do the same thing in the other direction with the change of legs;
- repeat 15-30 times 4-5 approaches.
Rolling with the feet
They have all kinds of expenses, the press runs continuously.
Starting Position: the whole of the back on the surface, the legs raised to the top, the tibia formed with the hips at a right angle, palms of the hands are on the nape of the neck.
Technical realization:
- while exhaling, the housing smooth to the top, rounding the thoracic spine, the head moves towards the knees;
- 1 second of delay, and of the breathing, the body gently to the bottom;
- repeat 15-30 times on 4 approach.
Side curl
The exercise helps tone the belly and improve muscle endurance.
Starting Position: your back on the floor, hands crossed behind the nape of the neck, legs slightly bent and turned in the direction, the body is twisted in the area of the sides.
Technical realization:
- on the exhalation, the head moves to the top of the shoulder-blades protruding from the ground;
- on the inhalation, the body slowly descends to the bottom;
- repeat 12-15 times for 2-3 approach, turn the knees to the other side and repeat.
It must be remembered breathing and look up at the ceiling, do not bend the neck.
Riding Bike"
They are performed lying on the floor, legs slightly bent and raised to the thighs are perpendicular to the ground, fingers interlaced on the back of the neck.
Technical realization:
- on the expiration of perform the twist to the right, trying to touch it with your left elbow right knee;
- at this time, the left leg moves closer to the chassis;
- on the inhalation, the housing descends;
- change of side.
Make the number of times is beginning to feel the burn of the muscles of the abdomen.
Effect:
- study upper, lower and oblique of the press;
- powerful fat loss in the area of the sides.
All these workouts help in the shortest possible time to reduce the amount of body fat on the belly and sides. By combining this with a healthy diet and enough sleep, the body transformed for the better.