The ugly folds of fat are very difficult to hide under clothes and therefore many girls are complex about this drawback of the figure.The fat that hides the waist appears due to an inactive lifestyle, malnutrition and age -related hormonal changes.Many women do not consider it necessary to restore their figure immediately after childbirth, and their rounded tummy, as in a position, continues to increase in size, and after a while it becomes completely impossible to get into a favorite dress.
Exercises for losing weight and sides at home will help to solve this problem, with the regular execution of which you can return your figure to the same attractiveness.Simple complexes can be performed without even visiting the gym, it is enough to allocate 15 minutes a day for this.Regular classes will help not only get rid of fat, but also reduce the waist volume, strengthen the muscles of the press, tighten the skin and enhance blood circulation in the internal organs.
Than a large stomach is dangerous for health
Previously, the absence of a waist and the presence of fat deposits in a woman who gave birth was considered the norm.Today, such a figure is considered not only ugly, according to studies, such people are much more often susceptible to cardiovascular diseases.
You can determine how much a person risks acquiring health problems by the following indicators:
- waist volume;
- body weight index;
- The difference between the volume of the hips and the waist.
To determine the human body mass index, its weight in kg is divided into growth in cm, erected in a square.If the number is more than 30, then obesity is diagnosed.
The female figure with a thin waist and rounded hips has always inspired artists and sculptors.As it turned out, feminine forms are also an indicator of health.The larger the difference between the volume of the hips and the waist, the less likely the development of chronic heart diseases.By the waist of the waist, you can determine how much a person is subject to the development of cardiovascular diseases.If this figure exceeds 80 cm, then the risk is great!
What the effectiveness of training depends on what
If you want to achieve results, then you need:
- To compose the correct training program, for this you can use the help of an instructor who selects the load.If there is no way to visit the gym often, the video will help.
- You need to start classes with a warm -up and engage in at least 3 times a week: frequent workouts will help to quickly get rid of fat on the waist and abdomen.
- Combine with cardio training, when performing such a complex, fat is burned.
- Use simulators for greater efficiency.
The best exercise for losing weight and to strengthen the heart muscle is of course cardio training.In order to set the necessary pace, you can use the heart rate calculator that help out the pulse.Cardio begin with moderate intensity, gradually bringing the pace to a frequency of 80 % of the maximum pulse.
Training should give pleasure, if it is a burden, then weight loss cannot be reduced.The correct selection of music stimulates sports, improves mood and sets the pace.
Fitness consultant will help to compose the right training program.It will select an individual complex depending on the state of the body, the musculoskeletal system and the presence of chronic diseases in the history.Burning fat will help to burn the interval training that combines a quick pace of execution with breathing exercises.It is recommended to change the intensity of training every 5 - 10 minutes.
Expert's opinion
According to modern clarified data, abdominal fat, or obesity of the upper half of the body, is very closely associated with a high cardiometabolic risk (heart attacks and strokes).But initially the exact determination of the amount of this fat requires expensive and complex ways.Therefore, the waist circumference is a very simple and at the same time reliable surrogate marker, since the desired amount of fat very well correlates with this indicator.If in men, the abdomen exceeds 120 cm, and in women - 88 cm, then the cardiometabolic risk is higher.However, it is necessary to properly carry out measurements.The most correct will be the average of the three values: the distance between the lower ribs and the iliac tubercle, the exact measurement in the navel and the value of the smallest circumference of the waist.It is necessary to measure the circumference of the abdomen on exhalation, standing without shoes, the emphasis should be on both feet, hands hang freely along the body.Therefore, another person should measure (especially for the first time).The measurement should be carried out three times, and the accuracy is 1 mm.
Best abdomen exercises
Gymnastics to reduce the waist of the house is simple, the main thing is to perform it regularly, and then the effect will be visible in a month.A little below we give the best exercises for losing weight, but before that you need to stretch.You need to start practicing with a warm -up in order to warm up the muscles and prepare them for upcoming loads.
Warm -up
The warm -up includes simple movements:
- turning of the body;
- Twins of the legs;
- strokes with hands;
- squats;
- Tilts.
Classic twisting
Twisting- The most effective exercise for losing weight and strengthening the press, its regular and correct execution will help reduce the volume of the waist and strengthen the press.During the execution, the rectus and oblique muscle of the press occurs.At the same time, the body receives both static and dynamic load.When holding the body in the necessary position, the muscles of the press are reduced or stretched.Simultaneously with the muscles of the press, when performing twisting, the back is strengthened and the abdomen is reduced.
Errors in execution:
- fixation of the legs with a partner or independently, caught on furniture - in this position the effect will be lower, the legs should only be fixed on an inclined bench or a special simulator;
- The inconsistency of breathing movements: this can disrupt the work of the heart, so the rise is always performed on exhalation, and lowering on inspiration;
- The separation of the lower back from the floor - in this position, the load on the spine rises so as not to do this, you can put a tile of a towel under the lower back or engage in fitball;
- Sudden movements and swings of the hands: reduce the muscle activity of the press.
Twisting, lying on the back, the legs are bent at the knees so that the heels are as close as possible to the buttocks.Hands can be folded on the chest or tied behind the head.When performing twisting, it is necessary to bend the case so as to bring the ribs closer to the bones of the pelvis, and not to the knees.Otherwise, not the muscles of the press, but others, will be included in the work.
During exhalation, first you need to press the chin to the chest, tear off the shoulders from the floor, then the shoulder blades and gently bend the spine.Legs should not take part.During inhalation, you need to repeat this exercise exactly the opposite.Beginners perform twisting 2-3 approaches from 10 times.
Alternative twisting options
- With the turn of the case: during twisting, they tilt the right shoulder to the left side without tearing the left from the floor, and vice versa.This exercise is more complicated, but very effective for reducing the volume of the waist, strengthening the press.
- Oblique: the exercise is done in the same way as the previous one, from the position of lying down, but with tilts they simultaneously bend the legs in the same direction;
- The opposite: from the position of lying on the back, lift the body directly simultaneously with the legs bent over an angle of 90 degrees, perform 2-3 approaches from 5 times.
Other press complexes
- The exercise is performed in the lying on the back.Hands lie along the body.Raise 1 leg up and make it with all circular movements first clockwise, then against it.Repeat the same with the other foot.It is recommended to perform 10 times with each foot.
- Rotation with bent legs, imitating a bicycle from a lying position.Perform at least a minute.
- In the position of lying on the floor, raise the legs at an angle of 45 degrees, bring them together and dilute, feel the press tension, do at least 10 times.
- Lie on the floor, arms along the body, legs extended.Bend your hands in the elbows and, leaning on them, raise the basin as high as possible, hold out in this position for at least 10 seconds and sink, perform from 5 times.
Planck
From the position of lying on the stomach to rise, relying on the arms bent in the elbows and socks of the legs.The whole body, starting from the head, ending with your legs, should resemble a straight bar.
This exercise contributes to the tension of all the muscles of the abdominal press, legs, arms, buttocks.
- In the standing position, the legs are slightly placed a little, the arms are raised and connected together, as when clapping, slowly leaning in one direction and feel how the side muscles and the press are pulled.Hold in this position for 15 seconds and go back.Repeat the same in the other direction.Perform at least 10 times in each direction.
- In the position of lying on the floor, clasp the fitball with straight legs on both sides.Raise your legs with a fitball compressed between them, tilt to the right, then to the left.Do not bend your legs.Do 10 times in each direction.
When performing the bar, it is necessary to hold the hands parallel to the shoulders, the neck cannot be bent, the spine is straight.In this position, you need to stay as long as possible.
Cardiocation
The best way to get rid of excess fat on the sides and pope is cardio training.When it comes to walking, then this refers to sports or Scandinavian.If you walk daily with a quick step for 30-40 minutes at a speed of at least 60 steps per minute, then you can lose weight well.
As cardio training, they can act:
- walking;
- running;
- dancing.
During walking in the fresh air, metabolic processes in the body are restored, the heart muscle is strengthened.Walking is an excellent exercise that is suitable for both novice athletes and older people.Running has always been considered the most effective way to lose weight.The most effective interval run is when the gallop and trotter alternate.With such a change in activity, fat is burned much faster than when running at one pace.
Sports dances are no less useful than any other set of exercises.Dancing contributes not only to burning excess fat, but also strengthen all muscle groups, including the press, relieve depression and improve overall well -being.
Practical advice: even fast walking up the stairs is suitable as a cardio load.By abandoning the use of the elevator, you can easily lose a few kilograms.
There are many ways to get rid of excess weight, do not forget about food.During training, it is better to avoid eating fatty foods and sweets, and vegetables and herbs can be eaten in any quantity.To achieve good results, it does not take much time, just choose the right set of exercises.The main thing is a clearly set goal and willpower.
Reviews
"I probably not the only one who had a chubby tummy after the birth of the child. But it was not in my rules to despair on this occasion. As the first -born grew up, I had more free time. I did not lose it for nothing and began to do comprehensive exercises, each time increasing the loads. I noticed how gradually the folds on the stomach began to decrease." ""
“If you really want a flat stomach, you need to work hard. In addition to proper, moderate nutrition, I chose classes in the gym and a special exercise program. I included the methods of achieving a flat stomach recommended by the best fitness instructors. I was very diligent and almost achieved the desired.”
"After 25, fat deposits on my sides began to appear. I know that my craving for sweet is the main reason for this misfortune. I am not developed for me, my willpower is not developed. But it was not difficult for me to engage in health -improving physical education. I started with publicly accessible ones and moved to more complicated. It helped me a lot. The figure became much more and more slender."