Everyone knows what it is easy to gain extra pounds in the waist and abdomen. But why is the happening?
To understand the mechanism of this process, it is able to program reduction create weight and reduction of volume of problem zones. "Fat accumulates due to excess calorie. This extra power that the motocross asides, explains Victoria Kasilova, personal trainer and founder of the laboratory of personal fitness. — It is possible to make an analogy: imagine you took the money, bought gold bars and put them do best, wallet, locked. Now imagine that you have decided to get the money back. First you need to find the key to the safe, open it, take of these bars, go to exchange them for money. With lipolysis same: if you want to run the procedure weight loss, you must subscribe to many factors, some hormones, a calorie deficit. We must create a demand for energy that you wanted, motocross reserves to spend."
Remove the sides and belly: where to start?
With the understanding that ľudské telo cannot lose weight locally, t. j. only in a certain area. "You are on the weight and getting extra lose weight according to your Constitution and genetics," — says Ekaterina Demidova, a master trainer of management of the group programmes of the Federal network of the crowne clubs. So you left the proverbial "Boca", and the stomach became more flat, the need to reduce overall weight control diet and exercise.
However, choose them wisely. "There is a myth that where smes workout muscle, we burn fat. — It is not. The procedure of losing weight Because it happens throughout the body and is not in place. But we can work on the problem area. In what way? To form a muscle, to develop strength or mobility. Specifically burn fat in a specific location, we can't, because he leaves the calculated characteristics according to your body. Someone quickly and easily loses volume in the legs, some in the area of the stomach, and someone is reduced to a first side of the chest, upper back, and then everything else. Motocross first it scoring particularly its fat from those places where it is less considered to be the priorities of the storage. And the most important places (for women, it is often the belly, hips and thighs), him scoring in particular "stocks" much worse". Therefore, a balanced weight loss program will include strength training and cardio right and nutrition.
If you want to get rid of fat in the abdominal area: critical error
The most common mistakes trainers, consider the following:
1. Use of training thermal corset or a plastic film. "There is a myth that where sweat smes smes lose weight, says Victoria Kasilova. But it is not. The pot of fat is not going to go away. If everything was so simple, could it, that you just walk to lose weight in the sauna. In fact, as a result, leaving only the liquid. And sometimes a good case, it should be. The excuse of "sweatshops" devices", you dehydrate the body and increase the workload of the heart on the system." With the added risk of damage to internal organs. "For example, the corset during exercise, increase the pressure on the internal organs, impairs blood circulation it wants, in particular its deep and muscular work."
2. Rejection of the functional exercise. The idea of rapid weight loss the abdomen so fascinated by some, they ignore all the exercises, so in their fitness plan, just twisting to the press. In vain! "First, it is not printing pumped to do wrong, free motocross, says Victoria Kasilova. — If a man begins to train at first glance it seems, marked the height, hands, feet, back, and then only — pack abs". And to all can be achieved only if your "sports" menu, power, and functional training, which is once again, they will all work the muscles of the body.
Secondly, by yourself, the exercises are not as energy-intensive a lot of the basic movements, such as squats, pulls, handles. "If you want to create a larger caloric consumption (a key condition for slimming the abdomen, and cell hips motocross), you have to work the large muscles. It is like the engine of car: "a compact car" consumes little petrol, SUV in times more. So the SUV is to the muscles of the legs, and a "runabout" is the abdominal muscles". Plus, excessive working only this region of the stomach, you risk to hurt the back. "It is not able to work, motocross, and fanatically loading the press, the more likely it is that you injured back, hernia, or protrusion of, say, rather than the beautiful belly. Because these movements have a compressive effect on the spine."
3. Performing an unnecessary and inappropriate exercise. The first bending on the side of the weights. "It is not efficient to deal with both sides of this road. The belt is on as are the thinner it is not. Some of the muscle will strengthen the group, but the effect is expected to fail. Bend with dumbbells if you don't want to hurt you if in the back no discomfort, if it helps than the placebo. But a special benefit from such exercise will not be. It is better to do a diagonal twisting in the lying position, it is safer for the lower back".
Who thus had to perform the exercises on the abdomen and hips
Concentrate on the muscles of the elaboration of the abdominal, experts suggest only in some cases. "Pump this area, separately for beginners, for those who have no training in rehabilitation after the, after the birth. Here are useful a simple form curl lying on the floor, plates and similar to the exercises stable supports, says Victoria Kasilova. — It is necessary to combine to make one whole of the sternum and the pelvis. The coupling between these zones — soft. In order to hard and be able to perform regular exercise to cope back with the household chores without injury, and need a simple workout for the abdominal muscles".
To the same category are also speakers for the athletes. "It is also the case that should be included to make the exercise for those who are preparing for competition — for example, fitness bikinicom," adds Victoria Kasilova. If you were to exercise and will not, participate in contests, bikini fitness, it makes no sense to additionally press the lemmings. "When he has trained a person to time, develop co-ordination exercises from the program less than are excluded priority. Because in the press a great exercise as it works a stabilizer, supports your motocross, when performing the squat is weights, pull-UPS, pushes, pulls, push-UPS".
The most effective workouts for weight loss abdomen and hips
There are many types of exercises for that area, but not all of them can give the desired effect. Plus, all operation is not available for training at home. "He recommended that I do at home exercises are simple in terms of technology. It is recommended to develop a program, various movements: press consists of many of the small fibres, which are in different placed angles. A combination of various exercises is to be able to use them". Ask the sme experts to compile a list of the most effective, simple and easy exercises for printing. Here they are:
Plank: "is a versatile exercise that are actively working with the deep muscles, including the transverse abdominis and the oblique. You can carry out different types of straps — a classic, side, or dynamic, the most important thing to power and cleverly them correctly. Instead of minutes bars, it is several to more efficiently carry out short with a break a few seconds, the so-called "relative" bar".
Incomplete twisting: "Performing the curl to rise to just make the bottom edge of the vanes, so you activate the rectus abdominal and oblique", — Ekaterina says.
"Square": "In this position, when properly done, is have the ability to work independently with muscles" — reminds Ekaterina Demidova.
Also effectively work from the abdomen and hips helps you to directly exercise "is not intended" for this zone. Almost the whole of the performance, the basic squat, move, etc., "it Is obvious that no abdominal exercises always work not only the abdominal muscles, you have a plugged core — muscles, which is in the middle of the body, connects the sternum and the pelvis" — sums up Victoria Kasilova.
Asked smes to Victoria, to show us the set of exercises, that takes do account of all these factors.
How to build a tem
- Start your workout with a simple joint exercises or 10 minutes cardiopatici. If you will help you to prepare your muscles and joints to stress.
- Perform all the exercises gradually.
- Follow the under the breath: is the main effort you need to make on the exhale.
- Engage program 4-6 is this times a week.
- Gradually increase the load. "The adaptation of the organism (and thus the change in appearance) will take place only when smes create stress, the extra mile, Therefore, preferably each week, to gradually complicate the study: the use of weights is to increase the number of repetitions".
- Complete training Cardioceratidae. If it is not your plan is that regular strength training, which is the case, it should add to our complex is the cardiosense 40-50 minutes of swimming, Cycling, Jogging two to three times a week. "Cardio creates the consumption of these calories, with the help we can get rid of part of some of the fat, but abdominal exercises will help to make the muscles stronger." If need a Mat and fitball.
Direct twisting
Lie down on your back, knees slightly bend. In the lower part of the back, press on the floor. Working the abdominal muscles, exhale lift the shoulder blades off the floor, extend your hands forward, hands to touch the knees. Do not strain the neck and shoulders. Smoothly down back on the Pad. It will constitute one repetition. Perform 15-20 of these.
Oblique twists
Lie down on your back, knees slightly bend. In the lower part of the back, press on the floor. Working the abdominal muscles, exhale lift the shoulder blades off the floor, and the control of the authority of the law. Extend the hands in front of him. Do not strain the neck and shoulders. Slowly return to the starting do position. Perform 15-20 repetitions in each direction.
Reverse crunches
Lie down on your back, extend hands along the body. Bend your knees slightly and lift your feet up. Press the lower back to the ground. Working the abdominal muscles, exhale lift your pelvis from the floor and your legs further to give behind the head. Stomach thus it should be touching the thighs. Smoothly down its starting to do the position. Perform 15-20 repetitions of the exercise.
Twisting with the growth of the pelvis
Lie down on your back, hands connect to the castle on the back of his head. Loosen the neck and shoulders. In the lower part of the back, press on the floor. The legs pull out and crossed my ankles. On the exhale, working the abdominal muscles, while lifting the Mat over the shoulder and pelvis. Slowly return to the starting do position. Perform 15-20 repetitions of the exercise, watch his breath.
The side plates in the dynamics of
It lies on the right side, just bend the arm at the elbow and lean on the forearm. The legs pull out and rest on the floor of the lateral area of the foot on the left side, instead of on its side. Not cave in at the waist. Exhale, lift your pelvis from the floor, work the abdominal muscles and back. Softservices at the top for 3-4 seconds, return to the baseline to do the position. Complete 20 repetitions in each direction.
The rotation of the leg from prone position
Sit on a flat Surface and legs. Slightly lean the housing. Bend your knees, come back a little and lean on the forearm. Bend the legs to the side and pull them up. The Sacrum press on the floor. Working the abdominal muscles, peel and the sides gradually get the toes on the straight leg to the left, return to do the center and lower them to the right. It will constitute one repetition. Perform 10-20 of these.
Sit-UPS on the fitball
Lie on a fitball with his left hand, placing the ball body and the pelvis. The legs pull out and rest on the floor of the side surface of the foot. Place the left and put your hand hand on the back of the head. The right hand lightly held the ball in front of him. Working on the abdominal muscles and the bark of the exhale slowly lift the upper part of the body from the exercise ball. Not slouch or SAG in the lower back. Inhaling come back to do the starter. It will constitute one repetition. Run 20-30 of them in each direction.
The rise of the pelvis on the fitball
Stand in bare it support on straight hands, on the location of the feet fitball. Do not increase the deflection in the lower back and not slouch. Bending knees and working the abdominal muscles, push your pelvis up. Pull the thigh, the abdomen, podkalivat the exercise ball closer to your hands. Slowly return to the starting do position. It will constitute one repetition. Run 20-30 of these.
Reduction of the legs with fitball
Lie down on your back, pull feet forward, between your legs, hold the fitball. Hands pull along the body. Raise your legs with fitball up perpendicular to the floor and working your abdominal muscle and the bark of the exhale, lower them down to the angle of 30-40 degrees. It will constitute one repetition. Run 20-30 of these.
Dynamic plank
Take the emphasis lying on the direct hands. Do not increase the deflection in the lower back, release neck and shoulders. Activate the muscles of the anterior surface of the body – the body's muscles, thighs, arms. Then alternately bend your knees drop-down making the plates on the forearms. Return to do starting position. Performing high repetitions of exercises in one minute.
When will be the results?
Many experts agree that the rapid weight loss (10 days, for example) cause damage to health and lead to equally rapid weight gain. Plus, there is the risk that the refund will be £ "bring friends" — body to accumulate fat will be new in this hunger strike or period of intensive training.
To him scoring in its larger sense, as a gradually lose weight. "Our effort is to directly always proportional to our results. Compliance with proper diet and exercise 4-5 times a week, a month later, will already see the first results. Keep in mind, however, that the procedure of losing weight is very individual, it is always the case, it is necessary to take to make account the characteristics of the income for each, and, say, the "source data". Importantly, the focus on to what you want to achieve, not on the difficulties, and then you are definitely to achieve any goal." So, take note of our theme to carry out, do regularly and you can notice the first results of the weight loss in a month.