We all know how it is, it is easy to get off the extra weight in the waist and abdomen. But why is this happening?
Insight into the mechanism of this process, you will be in a position to create a weight loss program and a reduction in the volume of the problem areas. "Grease builds up on the door to excessive caloric intake. This is the extra energy reserves in the body, according to Victoria, Kasilova, personal trainer and co-founder of the laboratory of personal fitness. It is also possible to make an analogy: imagine if you took all the money, the gold bars are bought, and put them in the safe, closed it. Now, let's say you have decided to get the money back. You will need to first get the key from the safe to open it, and take it to bars, going to have to exchange it for money. Lipolyse True of the same thing: in order to start the process of weight loss, you need to activate it on a variety of factors, certain hormones, the calories in a deficit. We need to create a demand for the energy to die with the body, he decided he wanted the reserves to spend on it."
Remove the sides of the belly, where do you start?
With a clear understanding of the fact that the human body will not be able to lose weight and be local, that is to say, that it is only in a specific area of expertise. "Getting the extra weight and lose weight according to your Constitution and genetics," — Catherine Pretis says, is a master trainer in support of the group programmes of the network of the Federal fitness club. So you are in the left-hand side of the proverbial "Boca", and the stomach was more flat, you'll have to reduce the weight of the total revision of diet and exercise.
However, they take a good idea. "It is a myth, which is that we have to exercise the muscle, we burn fat. But it is not. Because in the process of weight loss happens in the body, and it is not "local". However, we are able to work in the area of the problem. What methods do you use? In order for a muscle to develop force for the mobility. To specifically burn fat in a specific location, we can't, because he has to leave, as determined by the characteristics of the body. Someone has to die to quickly, and easily loses volume in the legs, in the stomach, and it is first reduced to upper chest, upper back, and then, and only then, is everything else. The first parts of the body fat out of the place in which it is to be considered as a priority, take up less storage. And the most important places (for women, it is often the belly, hips and thighs), he will "inventory" a lot worse". Well-balanced, Therefore, it is a weight loss program will include strength and cardiovascular training, and proper nutrition.
In order to get rid of the fat in the belly, big mistakes
The most common mistakes made, coaches should consider the following:
1. The use of a thermal-training corset is made of plastic film. "It is a myth, and that is where we are sweating, we are losing weight," says Victoria, Kasilova. However, it is not. And with the sweat the fat is not going away. If anything, it is that simple, that you'll just be able to walk in order to lose weight in a sauna. In fact, as a result, only the liquid being pumped. En soms is good. By The name of "sweatshop products", you will dehydrate the body and increase the load on the cardiovascular system." With the risk of loss or damage to the internal organs in the body. For example, to the belt during the exercise and increases the pressure on the internal organs, changing the blood flow, and deep work for muscle."
2. Functional rejection of the practice. The idea of rapid weight loss the stomach is fascinating to ignore them all, some of the exercises, as they leave their fitness regime, only to run to the press. In vain! "First of all, don't have the pressure door and pumped into the untrained, individual body," says Victoria, Kasilova. Starting As a one-person practice, in the first instance, he seems to have a significant increase on the arms, legs, back, and then, and only then — pack abs". And all of this can only be achieved, if you get the sport, menu, power, and functional training, which is, once again, to work all of the muscles of the body.
In the second place, the exercises are not as energy-intensive as a lot of the basic movements, such as squats, pulls, pushups. "In order to have a higher calorie consumption (which is an important prerequisite for the reduction of the abdomen, waist, hips, and the body as a whole), you will need to work with the large muscles in the body. This is how, similar to the engine of a car: "a compact car"), it consumes very little fuel, sport utility vehicles (SUV into the times more. Therefore, the SUVS of the muscles in the legs, and a "runabout" is one of the doctor's office". Plus, a lot of work in the region of the stomach, and you run the risk of the pain returning. "The body is not able to work and be obsessive about loading the pressure on you to have a more kans to the injured back, hernia, the bulge in the front, instead of having a nice stomach. Because of these movements, have put pressure on the spine and effect."
3. The running of unnecessary and improper exercise. The first is a curve to the right taken at home. "Not getting to go to the sides of die a way. The waist appears to be of thinner won't do it. Some of the groups of muscles to strengthen, but the effect will not work. Do not bend you will satisfied halters, if not a pain in the back, as if not to hurt, it only helps you if you if a placebo. But it is a particular advantage of such an exercise, it will not be used. It Is better to have one running diagonally, it is much safer for the lower back".
Who should perform the exercises for the belly and the sides of
In order to focus on the development of the abdominal muscles, which, experts suggest that in some cases only. "The pump separately, this is an area for beginners to the chicken that is in the training, after rehabilitation and after it is born. To be useful, are also easy to form the curls while lying on the floor, a shelf, and the exercises are similar to support a stable, " says Victoria, Kasilova. It is necessary, in order to combine them into a single unit, and the pelvic ground. The link between these areas, the soft. It would be hard to make, and to be able to regularly perform the exercises in order to meet the household without back pain, and are in need of a basic exercise for the abdominal muscles".
The same is true for the speakers of the other athletes. "There is a need in practice for those of you who are preparing for a competition, for example, fitness, bikinicom," added Victoria, Kasilova. If you do the exercise are not going to take part in competitions, fitness, bikini, do not want to continue to download it to the press. "As soon as they have practiced it for some time, it has developed the co-ordination of the exercises in the program will be eliminated as a priority. Because of the large pressure, the exercises can work as a stabilizer, it will help your body to run with weights, squats, pull-UPS, push-pulls, push-UPS.
The most effective abdominal exercises for weight loss and side
There are many different types of exercises for the die area, but not all, of the chicken, you can have the desired effect. Plus, not all of the traffic, it is also available in english) for at home workouts. "Well, I would recommend that home exercises are simple from the point of view of the technology. It is advisable to draw up a programme of various movements: press and is made up of many small fibres, which are located at a variety of angles. The combination of different exercises, you'll be able to put them to use. We asked the experts to compile a list of the most-effective, convenient, and simple exercises in front of the press. Here they are:
Plank: "It's a multi-faceted exercise, be active are met with the deep muscles, a light, including the transverse abdominis obliques. You can perform different types of straps — a classic, albeit, of a dynamic, the most important thing for us to do it and properly fix it. In place of the minute bars, the more efficient it is to run a short pause for a few seconds, one of the so-called "permanent bar".
Incomplete run: "the Run of the curve, the rise is only on the bottom side of the sheet, so that the activation of the rectus on the oblique abdominal muscles, and,", — Ekaterina says.
"Square": "In this position, and if it's good, you'll be able to work in isolation from the muscles in the core" — reminds Ekaterina Pretis.
Also, the effective performance of the work, and the of the stomach side, it will help you to practice it immediately, "was not "designed" for this area. Almost all of the power from the squat, push up, etc.", it Is clear that the abs does not always work to the doctor's office, we now have the entire core of the muscles are to die in the middle of the body, and it connects to the sternum, and the pelvis in the vat of Victoria, Kasilova.
Victoria, We are asked to demonstrate a set of exercises, to die, to take account complied with all of the above.
How to build a lesson
- To Start your training with basic drills on a 10-minute cardiopatici. This will help to prepare your muscles and joints from stress.
- Perform all exercises back to back.
- Follow the breath, and the most important thing is the effort has to die, you have to make it out.
- This program is 4 to 6 times a week.
- Gradually increase the load. "The adaptation of the organism (and, therefore, the change in appearance) may occur if only, we met up with the stress, the extra mile, it would be preferable to each and every week to be progressively complicated as the study of: the use of free weights and the increase in the number of repetitions".
- For the Full programme Cardioceratidae. If you do not schedule regular workouts, you will need to add it to our complex, cardiosense, it is 40 to 50 mins of swimming, Cycling, Jogging, two to three times a week. "Cardio makes the power consumption of a calorie, you will meet with a help we to get rid of a portion of the fat, abdominal exercises will help to tone the muscles to make it stronger." You will need a Mat and a fitball and use.
A direct run
Lie on your back, knees slightly bent. The lower back to the floor. Work out the abdominal muscles, breath in, lift your shoulder blades of the floor by extending your hands forward to touch the hands and knees. No voltage is applied to the shoulders and neck. Smoothly back down to the Mat. This is the tea note is repeated. 15 to 20, with The running of this bus service.
Oblique twists
Lie on your back, knees slightly bent. The lower back to the floor. Work out the abdominal muscles, breath in, lift your shoulder blades up off the floor and in the evaluation of the body to the right. If your hands are in the voorkant of him. No voltage is applied to the shoulders and neck. Slowly return to the starting position. Perform about 15-20 repetitions in each direction.
Reverse crunches
Lie on your back, extend hands along the body. Do not bend to lift, bend your knees slightly and your feet up. The pressure on the lower back to the floor. Work out the abdominal muscles, inhale, lift your pelvis off the floor and move your legs further behind your head. The stomach should touch the thighs. Smooth down to the starting position. Perform 15-20 repetitions of the exercise.
Turning to the development of the basin
Lie on your back, attach to met the hands of the castle at the back of his head. Relax your neck and shoulders. The lower back to the floor. Legs and crossed my ankles. On the exhale, the abdominal muscles, while lifting the Mat over to the shoulder and the hip. Slowly return to the starting position. Perform 15-20 repetitions of the exercise, pay attention to your breath.
The Side shelf in the same
Lie on your right side, your right arm and bend the elbow to lean the forearm. Pull out The legs and come to rest on the floor of the surface on the side of the foot, with the left hand and place it on her hip. Not in at the cave-in of the waist. Inhale, lift your pelvis off the floor, and the work of the abdominal muscles and the lower back. Softservices at the top for 3-4 seconds, return to starting position. Complete the 20 repetitions in each direction.
The rotation of the legs from a lying down position
Sitting down on the Mat, and met with a straight leg. A bit of a lean back cabinet. Do not bend your elbows, get a little bit back, and, leaning on the elbow of one arm. Bend The legs at the hip joint, and tighten them up. The Sacrum is on the floor. Work out the abdominal muscles, and the cortex and pelvis, and gradually, the toes have a straight-legs to the left to go back to the center and drop them to the right-hand side. This is the tea note is repeated. 10 to 20, The running of the bus.
Sit-UPS on a fitball
Lie on a fitball and use complied with his left hand, the placement of the ball body and the pelvic area. Of the legs and on the floor surface to rest upon the side of the foot. The left arm of your seat, and place your hand on the back of the head. The right hand of The slightly oversized to hold on to the ball in front of him. Work out the abdominal muscles, and the crust on the exhale slowly lift the upper body on the exercise ball. Bags, had to SAY in the lower back. The move to go back to the start. This is the tea note is repeated. Run it from 20 to 30 in each direction.
With the advent of the tank, on the fitball
Stand at the bar with a support on the straight arms, place the feet on the fitball to use it. No increase of the deflection in the lower back and not forward. The bending of the knee and of the work of the abdominal muscles, push your pelvis upward. Pull the thigh to the abdomen, in the exercise of podkalivat the ball closer to your hands. Slowly return to the starting position. This is the tea note is repeated. 20 to 30 to Run on the bus.
In the lower part of the legs, with a fitball
Lie on your back, put your feet forward in between your legs, hold the fitball to use it. Hands pull along the body. Always lift with your legs, fitball used to, which is perpendicular to the floor and works your abs and the core on the exhale, release them down at the angle of 30-40 degrees. This is the tea note is repeated. 20 to 30 to Run on the bus.
The dynamic board
Take the emphasis lying on the direct hands. No increase of the deflection in the spine, relax the muscles of your neck and shoulders. The activation of the muscles of the anterior surface of the body, in the muscles of the body, thighs, and arms. Then alternately bend your elbows and drop them down into the plank on the forearms. To return to the starting position. High repetitions of exercises, minute-by-minute in a cup of tea.
If the results are to be expected?
A lot of experts have been talking about it that fast again, weight loss (10 days, for example) is harmful to your health and can lead to a rapid increase in weight, in fact. Plus, there is a risk that the return of the excess pounds you will bring up your "friends" in the body of the fat that consume, in the event of a new strike from a heavy period of training.
It makes more sense to lose weight gradually. "Our goal is always directly related to our results. Vast to stick to a proper diet and exercise 4-5 times a week, a month, you can already see the first results. But don't forget that in the process of losing weight, it is very individual, it is always necessary to take into account the particular characteristics of each one, and say: "source of data". Most importantly, focus on what you want to achieve, and not on the issues, and then it is bent you can be sure to achieve a goal." Let us, Therefore, in our scheme, an exercise, do it regularly, and you can see that the first results of the weight loss in a month.