We propose an article, in which they are treated in the exercises for slimming the abdomen and hips. You learn how the exercise helps in the process of weight loss and improve the diet or fasting. Familiarity with how to approach properly to the choice of exercises and what personal characteristics to consider. And also familiar with some basic and effective exercises that can easily perform by themselves at home.
Such as exercises to promote weight loss
Physical exercise play an important role in the fight against overweight and obesity for the following reasons:
- Physical activity also contributes actively to burn energy, which is formed by fat deposits. And this leads to a mobilisation of body fat and the reduction of the amount in the body.
- When a person sits on a low-calorie diet, the body, to maintain the energy reserves, includes a protective physiological response that inhibits weight loss, especially if the diet is too hard, and the man sits on it for a long time. During exercise, this does not happen, and you will lose weight much faster and more efficient.
- Exercise stimulate the sympathetic services of the nervous system and increases the speed of metabolism. When you consume the amount of energy consumption of the organism, and this leads to loss of weight.
- It's also worth noting that regular load to improve the physical and mental wellbeing and emotional mood, make a man active, vigorous, and life is much more interesting and brighter.
How to choose the best exercises for themselves
To choose a suitable for yourself exercises, the experts recommend to take into consideration the following characteristics:
- If you want a slim waist, it is worth to abandon the laws of the additional load. This exercise promotes the growth of intense, oblique and lateral abdominal muscles, and then life with the time will increase in size. These exercises, rather, the ideal for guys who want to increase the proportions of his body, that for the girls.
- The classes with the circle are considered to be effective in the fight against excess fat in the abdominal area, however, there is a danger not to forget: persistent classes with the casing to cause prolapse of the pelvic organs.
- If you decide to take the twists apart with a further deterioration, in the course of the year not to make sudden movements.
- To cope with the extra pounds on the belly and flanks help the cardio workout. These exercises increase the metabolism, and helps intense burn the body fat. It is also worth to give preference range of loads.
- Moreover, you should physical exercise combined with the additional load.
- In the process, it is necessary to check the load on the oblique muscles newspapers, there should not be excessive.
The best exercises
There is a variety of exercises that can help you make the waist thin and beautiful.
Twist
The most famous can rightly be called twisting the abdominal.
- To run it, you must lie down on a flat surface or a mat and bend the knees (the foot should be positioned on the floor).
- Put your hands behind your head, take a deep breath, tear the body from the floor and repeats the foot.
- Then exhale and come down again in its original position.
- We recommend that you do 10 repetitions, 2-3 approach.
Crunch reverse
- For this you need to lie on your back, bend your knees and put the foot on the floor.
- Hands placed along the body.
- Now it is necessary to lift the legs in this way, to the thighs at the end is perpendicular to the floor and the knees started in the direction of the chest.
- When you lift your foot from the floor need to breathe out, and when your feet are placed on the floor — breath.
- We recommend that you do 10 reps for 3 sets.
Torsion bars
- You must lie down on a flat surface, put the hands behind the head, the legs and bend the knees so that the feet do not touch the floor.
- Now it is necessary to lift the body, the right elbow reach your left knee. The left side of the body must remain on the floor.
- Repeat the opposite movement: the left elbow reaching your right knee in such a way, for the right side of the trunk remained on the floor.
- For an approach required to do a minimum of 15 reps.
Belt
This, at first glance, a simple exercise directed to the work of the abdominal muscles, hips and lower back.
- To take a position on the floor in this way, the elbows, the knees and the toes of both feet rested on the floor.
- The neck and spinal column must be aligned in a line, and looking straight ahead.
- Then, you need to tear your knees from the floor and remain in this position for 30 minutes. It is important, for the breath was normal.
- After that you can go in the lateral position of the helm station and perform the exercise with each side for 30 seconds.
- Again, to take a position, so that the feet and hands rested on the floor.
- Move the center of gravity on the right side of the body. The right hand should be bent at a right angle.
- Put the left foot on the right, holding the foot straight, lift your hips.
- In this position needs to be 30 seconds. Later, you can run the floor for 1-2 minutes.
- Repeat the exercise for the other side.
Lunges with twists cash
This exercise is ideal for beginners.
- Take a step forward with the left foot and bend the knee. This will allow for stretching the muscle in the right thigh.
- Pull the hands in front of him, so that they are parallel to the floor.
- After training again to take a step forward with the left foot and sit on the imaginary chair. The right foot must remain behind, and tip to touch the ground. In so doing, first the back, you can leave direct, and then blows the cash.
- To do a lunge with the other foot.
- Repeat the movements can be 15 times.
Slopes in different directions
- To perform the exercise, you will need to become directly and put your feet together.
- Raise the hands and place them above the head.
- More tilt the torso to the left and hold this position for 15 seconds. You should feel the stretch in the right side of the body.
- Back to the initial position.
- Repeat the exercise, bending your torso to the right.
- Later, you can increase the time and hold the position for 30, 45 and 60 seconds.
In the course of a workout, you can do another interesting exercise, which strengthens the abdominal muscles.
- To run becoming four-legged.
- Relax print and take a deep breath.
- Exhale and while exhaling, strain and strongly involve the stomach.
- In this position, you must press and hold belly for at least 15 seconds.
Tips for better efficiency
For an effective workout, you need to follow the following recommendations:
- It is necessary to gradually increase the intensity of physical activity. In the presence of a regular occupation, the body not only adapts to the load, but becomes more resistant. Therefore, we recommend at least 1 time a week include sessions on jogging, cycling or power of the load. This will contribute even more efficiently to burn excess calories and improve metabolism.
- Give preference task in the open air. This promotes not only weight loss, but also to the welfare of the organism in general.
- It is important to plan the lessons. This will allow you to prepare well in advance and the time of starting the exercises. In fact, for this you need to decide with clothes, shoes and stock up on water. Many of us use for workouts, the music, which is even better to prepare in advance.
- An important role in the weight loss fed, therefore, it is necessary to adjust. For example, experts recommend you to enter in your diet more vegetables, including watercress, which allows the body to recover faster after a workout, exhausting, and bitter chocolate. It is also important to drink enough clean water (not less than 2 liters per day).
- Do not neglect training. Before basic training, you must warm up your muscles. This will reduce to a minimum krepaturu and possible injury of the tissues. And after the lessons, we recommend that you do stretching of the muscles.
- It is not worth to be distracted to talk about in this period. It is important to focus during the lessons, do it correctly and with maximum efficiency. This is especially true if you are in a group of like-minded people.
- It is important not only to adjust the diet, but also to ensure a normal rest and sleep, during which the body will be able to rest and recover.
- If you have difficulty to choose their own exercise, it is best to ask the help of a coach, who will be able to offer an adequate and effective complex, taking into account the characteristics and wishes. And the most important thing is constancy. Better to pay exercises 20 minutes a day, that does not do anything. This is the most difficult thing, especially at the beginning of the path, when a person is faced with the unpleasant sensations after the lessons, and fatigue.
How fast and how much you can lose weight
Talk about specific numbers very difficult, because the result depends on the choice of exercise, frequency and intensity of their workouts, but also by the style of life that will lead you in this period. Also , we can not exclude the individual characteristics of the body.
Precise one thing: if a training will be constant and intense, the changes will be visible already after a week: improves the mood, the state of the muscles of the body and the body in general. In a month you can lose up to 4 kg, and this means that the waist and hips will be less.
Please note! The main thing — the desire and the perseverance. And the result was even more effective, you can go for walks and focus on cardio.