Slimming exercises performed without proper preparation and control cannot lead to the desired results.The belly and sides are the most problematic for a woman and requires a comprehensive approach to the training process.
The main ingredients for effective weight loss are stable physical activity and proper nutrition.To get the maximum result on this list, you can add cosmetic procedures and go to sports diet.
Lighting rules using physical activity
In the gym or at home, it is impossible to get the desired result and maintain it in the future if you do not follow the standard rules for the use of physical activity for weight loss.
And that:
- The right meal.Before upcoming training, it is worth avoiding food (in 1.5 hours), but do not expose the body to hunger.1 hour before visiting the gym, it is recommended to eat about 100 g of protein foods.For greater performance, you can drink a cocktail in front of a cardiac education with the addition of L-carnitine.It will help activate the process of release of amino acid fat in the body.After any training (strength or cardio), for 1 hours, it is not recommended to use carbohydrates, creating a window of carbohydrates in the body.
- GymnasiumsFor weight loss of the abdomen and sides, it should be included in a set of training for all muscle groups, regardless of the fact that most women have the most problematic areas.The effect of physical activity on a particular part of the body (for example, hips) can lead to the opposite effect.They will increase in volume, while the other muscles in the body will remain out of tone and have a horrible structure.
Effective exercises for weight loss and sides.Also enhance back muscles.
- Correction is only performed at the end of training.The reduction of fat in each woman is separate.If the stomach is a problematic area, then this does not mean that when a natural effort occurs, it will be reduced to volume.It is likely that fat will begin to leave in other places: breasts, hands and feet.If you have to focus on any zone, then the entire exercise complex (in all parts of the body) are first performed and only at the end of the training of additional corrective load is given in problematic areas.
- Do not allow maximum loads during training.Women always want to lose weight quickly and in some sizes at the same time, so that they get into the gym, to give themselves the maximum load.Its excess, which can be expressed in the frequency of training or during it, leads to excessive work of the nervous system.In the initial stage, 1 training per week of 60 minutes each, with the subsequent increase in their number.
- Exclud the identity of the cardio and training force.Some elements of education cardio should be performed before force, but limited time.For example, use a corridor or bike for 10-15 minutes before starting a power training.This process will help to heating the muscles and prepare them for further loads.Cardio education itself must be performed separately from power, another day and have the same duration (60 minutes).It is unacceptable to conduct 2 training in a row in order to avoid excessive attack on the body.
Enhance the muscles of the type for weight loss and tightening the abdomen, sides at home
Exercises for weight loss of abdomen and sides require initial preparation.It is necessary to bring the muscles to tone to then give physical activity.
For this stage, it is not necessary to visit the gym, as this can be done at home that does not require sports equipment.Performing elementary exercises will help not only prepare and tighten the muscles, but also start the process of weight loss in the body.
CARD
Cardio education is designed to maximize muscle participation and their preparation for future physical activity.From this stage, all types of training begin, including power.The high rate of contraction of the heart muscle helps to enrich the muscles with oxygen and bring them to the tone.
To complete this project, it is not necessary to use a corridor, as is customary in the gym.Some varieties of training exercises for heart education can be used at home.
| The name of the exercise | Execution technique |
| Jumps | In the original position, the body is vertical, the hands are directed along the body, the legs are on the width of the shoulder. During exhalation, it is necessary to sit quickly, taking the pelvis (down to the floor), then jump up while stretching your hands.Then return to its original position. In order to use the majority of muscles in exercise, hand movements are necessary. |
| Jamp military | In the original position, the woman is in "On the Squat", supporting her hands on the floor.The palms are straightened, they are completely on the horizontal surface.
During exhalation, the legs abruptly (in the jump) move back until they are completely extended to the knees.The position of the body has to take an attitude of preparation for impulse. From this position, the legs, as well as the jump, return to the original position.Then the body straightens and takes its place "standing". Exercise is rapidly, under costs, and repeated from a sedentary position. |
| Caterpillar | In one posture, place your feet on the width of the shoulder, lower your hands along the body.
In exhalation, the body leans forward until the palms are completely on the floor.At the initial stage, you can bend your knees. After the edges were on the floor, you must start moving forward in the hands.The steps continue until the body gets parallel to the floor.At the moment, you need to correct it for a few seconds, after which, with similar (step) movements, pull the legs into the hands, finding himself in a bent position. After the exercise, the case straightens and returns to the original position. |
| Plump |  The most effective exercise to connect almost all the muscles of the body.Despite the static execution, it has a positive effect on muscle tone and the reduction of body weight.The body should take the condition similar to the execution of the soles and then bend your hands to the elbows and rest on the floor.The position of the hands is not very important.Can be in parallel or combined with each other. In this position, you must remain as much as possible, while the back remains uniform, the body is elongated as much as possible. |
| Explosive push -ups | The body, before starting exercise, is in a position similar to the usual push -ups.The execution technique is the same, but with 1 difference.After the body has fallen to the floor, it must be as high as possible so that the hands are removed from the floor.Right now, make the cotton with your hands under the body.
At the initial stage, you can simply break your hands away from the floor without making cotton. |
Exercises in the press
Exercises for weight loss of abdominal and sides use almost the same muscle groups.These zones need a particularly thorough study, as the main fat deposits are exactly in them.
5 exercises that help lose weight and pull the stomach:
| Name | Execution specifications |
| Direct twist | To run, you need to be on the floor in the original position: Close your hands in the castle behind your head.Pull your feet off the floor, bend on your knees to form a 90 ° angle. Exhale and tighten the body to bent legs.At the same time, the legs should not move.You can also help the elbows of the hands by pulling them in the direction of the knees. While at the end, take a breath and return to it. During the exercise, the legs are constantly in a bent state and do not fall to the ground until the end of the entire approach. |
| Reverse | The body and legs are in a position similar to straight twist.
The hands extend alongside the body, the palms are directed. During exhalation, the basin is removed from the floor and pulls to the chest.The back is not removed from the floor right now. The knees do not extend to the end of the approach. When the chest and knees are in contact, you must stay in this position for a few seconds, after which (inspired) returns to the original position. |
| Two -step lift | Give the body a horizontal position, located on the floor.Combine your legs and stretch your socks.Place your hands horizontally on the body, remove the brushes behind the back to the lower back area.
In exhalation, lift your feet in direct position above the ground, at an angle of about 15 °.At the extreme, hold them for a few seconds. Continue lifting the legs when their position is not perpendicular to the ground (90 ° angle).At the extreme, they will rest again for a few seconds, after which (inspired) reduce your feet to the ground. During exercise, the head should not get out of the floor. |
| Lifting the hips |  Lying on the floor, bend your feet on your knees, while the legs are also on the floor.I will stretch my handsOn exhalation, break the basin from the floor and lift it.The back must remain straight, the diversion to it is not necessary.For a few seconds, stop at the extreme point and then lower the basin down. |
| Vacuum | It stands on the surface, in a loose state, place your feet on the width of the shoulder.Remove your hands in the middle or bottom along the body.
In exhalation, pull the stomach as much as possible, trying to touch the spine.Correct in this position. On exhalation, bring the stomach in physical condition and then repeat the exercise. |
Exercises to oblique abdominal muscles to tighten sides
Slimming exercises are recommended to run in the morning.This allows you to configure the body into active work and bring it into tone.After performing exercises using the abdominal muscles, it is necessary to devote enough time to the oblique muscles.
Exercises in oblique abdominal muscles are designed to form waist and posture.We also note that they work when they walk, run, turn and flexion of the trunk.Since the oblique abdominal muscles are quite deep and are slightly loaded in everyday life, consider a set of exercises that focus on the study of oblique abdominal muscles.You can pump the oblique muscles of the abdomen, lies and sit down, allowing you to combine different exercises.
| Name | Execution specifications |
| Leans in opposing directions | Being horizontal, put your feet on the shoulder -divided.At the same time, stretch your hands and raise your head.It is more effective to perform this exercise using a weighing factor.If there are no dumbbells, it is advisable to use empty plastic bottles of water poured into them.The tears are taken in their hands and climb over their heads. In exhalation, turn the body to the right until the muscle intensity is felt.Return back to exhalation. Repeat the slope in the other direction. The body during exercise must move to a vertical level.Not allowed to include forward or backward. |
| Urticaria | In the original position, the body is in the same way as in preparation for a clock push.
In exhalation, without tearing his hands away from the floor, pull the left foot on the chest.You have to do this in a jump. Then, just as in the jump, return the left foot to the original position and at the same time pull the right foot to the chest. Exercise occurs dynamically, which resemble fast -moving up to the rock. |
| Lateral attacks | The body is vertically, the legs a short distance between them.Hands can be stretched parallel to the body or bent at the level of the chest.
After exhalation, one step to the left is taken with simultaneous occupation on the left foot.The right foot remains straight.The movement is similar to an exercise using a prefix step. In exhalation, return to a vertical position and do the same in the other direction. The whole approach is running at a fast and rhythmic rhythm. |
| Twist | In a lying position, bend your feet to form perpendicular to the knee area, resting on the legs.The hands are removed behind the head and bent on the elbows.
During exhalation, the chest will get up and unfold to the right.In this case, the left hand extends and refers to the opposite (right) thigh.During inspiration, hand and body return to the original position. In the next exhalation, the exercise is repeated in the other direction: now the right hand is the opposite (left) thigh.  At the initial stage, when you turn the case, you can rely on the elbow of the opposite arm. |
| Lifting the legs from the side position. | Lying on the floor, stretch the body and activate the right side.Stretch the right hand in front of you and put the surface perpendicular to the body.When performing the exercise, this hand can be used as supportive.Remove the left from the head.
On exhalation, at the same time lift the body and legs from the floor as much as possible, staying in a horizontal position.With proper execution, this exercise is like a slope on the side. During exhalation, return to the original position, repeat the exercise several times.Then turn to the other side and do the same. |
Inventory exercises
Exercises for weight loss of abdomen and sides can be performed by both ordinary gymnastics and with the help of elementary sports shells, which include ropes, gym elastic bands and fitballs.
In those types of exercises where it is impossible to use stock, for greater efficiency, you can apply weights in the form of dumbbells (absence - plastic water bottles).
Inventory use for weight loss:
- Instead of training cardio in the room, you can resort to the help of a rope.Various types of jump in it are recognized as one of the most effective exercises for the growth and enhancement of the heart muscle.The jump rope is a universal simulator.To perform a full heart training, it is necessary to alternate the usual jumps with crossed, 1 foot, in different directions and double.During the performance of simple jumps, the maximum load is given to the muscles, the rest of the species can be used as a rest, slowing the rotation of the rope.
- At the initial stage of the classes, it is not recommended to use devices that increase the load.If a woman is already prepared and wants to increase the effectiveness of training, you can use the gym elastic bands.Most exercises on the side muscles and legs are attached to alternative foot swings.If, when performing these exercises, put a circular fitness of the legs on the feet, then the load on the legs increases.Their use is useful if the weight loss process has already been completed and the muscle relief is essential.
- The use of fitball for type exercises and oblique muscles can facilitate them (in the case of beginners) and complicate (for trained women).If there is not enough muscle strength to lift the foot (for example, from its stomach position), then the project must be simplified if the fitball is placed under the stomach.It can also be used to increase the load.When the body is on the surface of the fitball, the range of foot cribs and hands increases, which makes it possible not only to strengthen the muscles but also to stretch them.
Loading program for a week, month for women
Depending on the shape and weight of a woman, the proper distribution of physical activity is required.If this happens in the gym, then it is better (at least once) to contact a professional coach to write the necessary timetable and a set of exercises.
In the event that training is performed independently at home, it is necessary to start with 1st Power Education and 1st Cardio in the week.At the same time, you spend every other day, alternating with each other.At the beginning of training, a set of exercises requires a minimum number of approaches to prevent general distress.Then the number of approaches can be increased.
An approximate program for the abdomen and sides for 1 week (should be included in the General Education Complex):
- Monday.(10 times in each direction), 1 approach + lifting the feet from the side position (10 lifting for each foot), 1 approach.
- Tuesday - balance.
- Wednesday-Be fully dedicated to cargo loads.
- Thursday- Rest.
- Friday.Military Jamp for 1 minutes, 1 approach + rise (1 minute), 1 approach + oblique twist (10 times in each direction), 1 approach.
As you are used to having physical exercise, after 1-3 weeks, you can gradually increase the number of approaches or the number of exercises performed.
Weight loss exercises, like all physical activities, have their own contraindications.In the case of a medical ban on playing sports and small fat deposits on the abdomen and sides, no training should be held.