The slimming exercises performed without adequate preparation and control cannot lead to the desired results.The abdomen and sides are the most problematic for a woman and require an integrated approach to the training process.
The main components for effective weight loss are constant physical activity and correct nutrition.To obtain the maximum result in this list, you can add cosmetic procedures and move on to sports nutrition.
Lighting rules using physical activity
In the gym or home, it is impossible to obtain the desired result and preserve it in the future, if you do not follow the standard rules for the use of physical effort for the purpose of losing weight.
And this:
- The correct meal.Before the imminent training, it is worth absent from food (in 1.5 hours), but not exposing the body to hunger.1 hour before visiting the gym, it is recommended to eat about 100 g of protein food.For greater efficiency, you can drink a cocktail in front of a cardio training, with the addition of L-carnitine.It will help to activate the process of release of fat amino acids in the body.After any training (power or cardio), for 1 hour, it is not recommended to use carbohydrates, creating a carbohydrate window on the body.
- ExercisesFor the weight loss of the abdomen and sides, it should be included in a series of workouts for all muscle groups, regardless of the fact that most women have the most problematic areas.The effect of physical effort on a certain part of the body (for example, the hips) can lead to the opposite effect.Increased volume, while the rest of the body muscles will remain outside the tone and will have a flaccid structure.
Effective exercises for weight loss and sides.It also strengthens the back muscles.
- Correction is made only at the end of training.A decrease in the layer of fat in every woman is individually.If the stomach is a problematic area, this does not mean that when physical effort appears, it will be reduced to volume.It is possible that fat starts starting in other places: breasts, arms and legs.If it is necessary to focus on any area, the entire complex of exercises is performed first (on all parts of the body) and only at the end of the training is given an additional corrective load to the problematic areas.
- Do not allow maximum loads during training.Women always want to lose weight quickly and to some dimensions simultaneously, so climbing the gym, give themselves the maximum load.Its overabundance, which can be expressed in the frequency of training or their duration, leads to the overload of the nervous system.In the initial phase, 1 training per week of 60 minutes each, with the subsequent increase in their number.
- I exclude the simultaneity of cardio and strength training.Some cardio training elements must be performed before strength, but limited time.For example, use a treadmill or a bicycle for 10-15 minutes before the start of a power workout.This procedure will help in heating the muscles and in their preparation for further loads.Cardio training itself should be performed separately from the power, another day and have the same duration (60 minutes).It is unacceptable to conduct 2 workouts in a row in a row to prevent body overvoltage.
Strengthen the press muscles for weight loss and the tightening of the abdomen, the sides at home
The exercises for weight loss of the abdomen and sides require initial preparation.It is necessary to bring the muscles in tone to then give physical activity on them.
For this phase, it is not necessary to visit the gym, as this can be done at home that does not require sports equipment.The execution of elementary exercises will help not only prepare and tighten the muscles, but also to start the process of weight loss in the body.
Cardio training
Cardio training is designed to maximize muscle involvement and prepare them for future physical effort.From this phase, 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 in tone.
To complete this task, it is not necessary to use a treadmill, as is custom in the gym.Some varieties of exercises for cardio training can be used at home.
| The name of the year | Execution technique |
| Square jumps | In the starting position, the body is vertically, the arms are directed along the body, the legs are located on the width of the shoulder. During the exhalation, it is necessary to sit rapidly, taking the pelvis as down (towards the floor), then jump up, lengthening the arms.Then he returns to his original position. To use most of the muscles in the exercise, hand movements are needed. |
| Military jamp | In the starting position, the woman is in the "squat" position, leaning her hands on the floor.The palms are straightened, completely lying on the horizontal surface.
At the epraction, the legs sharply (in the jump) go back until they extend completely to the knees.The position of the body should take a preparation for push -up. From this position, the legs, as well as in the jump, return to the initial position.So the body straightens and takes the position of "standing". The exercise is performed quickly, at the expense, and is repeated by a sedentary position. |
| Caterpillar | In the erect position, place the legs in the shoulder width, lowers the hands along the body.
At the house, the body protrudes forward until the palms are completely on the floor.In the initial phase, you can bend your knees. After the limbs were on the floor, you have to start going forward on your hands.The passages continue until the body brings a parallel to the floor.At this moment, you have to solve it for a few seconds, after which, with similar movements (step), pulls your legs on your hands, being in a bent position. After exercise, the case straightens and returns to the initial position. |
| Planck |  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 a decrease in body weight.The body should bring the situation similar to the execution of push -up, then bend your hands on the elbows and rest on the floor.The position of the hands doesn't have much.They can be located in parallel or combined with each other. In this position, you have to remain as long as possible, while the back remains uniform, the body is stretched as much as possible. |
| Push -Up explosive | The body, before starting the exercise, is in a position similar to normal push -up.The execution technique is the same, but with 1 difference.After the body has come down to the floor, it must be pushed back as much as possible in the position so that the hands are removed from the floor.Right now, prepare the cotton with your hands under the body.
In the initial phase, you can simply move your hands away from the floor, without making cotton. |
Press exercises
The exercises for weight loss of the abdomen and sides use almost the same muscle groups.These areas need a particularly in -depth study, since the main fat deposits are concentrated in them.
5 exercises that help to lose weight and pull on the stomach:
| Name | Execution specifications |
| Direct Twisting | To perform, you have to lie down on the floor in the starting position: close your hands in the castle behind your head.Straight your legs from the floor, bend on your knees to form an angle of 90 °. Exhale and tighten the body in the bent legs.At the same time, the legs should not move.You can also help the elbows of the hands, pulling them in the direction of the knees. While in the end, do breath and go back 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. |
| Reversal | The body and legs are in a position similar to straight torsion.
The hands are extended parallel to the body, the palms are directed downwards. At the epilation, the pelvis detaches from the floor and rises on the chest.The back at this moment does not detach from the floor. The knees do not extend until the end of the approach. When the chest and knees are in contact, it is necessary to stay in this position for a few seconds, after which (on inspiration) they return to the initial position. |
| Two stadium lifting of the legs | Give the body a horizontal position, lying on the floor.Add your legs and stretch the socks.Put your hands horizontally to the body, remove the brushes behind the rear in the area of the lower back.
At the house, he raises his legs in a direct position from the ground, with an angle of about 15 °.At the extreme point, hold them for a few seconds. Continue lifting the legs to when their position does not become perpendicular to the ground (90 ° angle).At the extreme point, they would rest again for a few seconds, after which (on inspiration) lower the legs to the ground. During the exercise, the head should not leave the floor. |
| Breed |  Lie on the floor, fold the legs on their knees, while the feet are also on the floor.I will stretch my handsAt the epraction, tear the pelvis from the floor and lift.The rear should remain straight, the deflection in it is not necessary.For a few seconds, stopped at the extreme point, then lowers the pelvis. |
| Empty | Standing on the surface, in a relaxed state, place the legs in the shoulder width.Remove your hands alive or lower along the body.
At thepiration, he draws the stomach as much as possible, trying to make him touch the spine.Correct in this position. At the epraction, he brings the stomach to a natural state and then repeat the exercise. |
Exercises on the oblique abdominal muscles to tighten the sides
We recommend performing slimming exercises to be performed in the morning.This allows you to configure the body to active work and put it in tone.After performing exercises using abdominal muscles, it is necessary to dedicate enough time to the oblique muscles.
The exercises on the oblique abdominal muscles are designed to form a lifetime and a posture.We also notice that they work when walking, running, turns and flexions of the torso.Since the oblique abdominal muscles are quite deep and are loaded in the least in everyday life, consider a series of exercises that focus on the study of the oblique abdominal muscles.You can pump the oblique muscles of the standing abdomen, lying and sitting, which allows you to combine various exercises.
| Name | Execution specifications |
| Incline yourself in opposite directions | Being horizontally, put your shoulder feet.The width.At the same time, stretch your hands and get up on your head.It is more effective to perform this exercise using a weighting agent.If there are no dumbbells, it is advisable to use empty plastic bottles with water poured into them.The tears are taken in the hands and rise above their heads. At thepiration, it inclrates the body to the right until muscle tension is felt.Return to the epraction. Repeat the inclination in the other direction. During the exercise, the body should move on a vertical surface.It is not allowed to include forward or backwards. |
| Stairs | In the starting position, the body is in the same way as the preparation for the push -up in the clock.
At the epraction, without distracting the hands from the floor, pull the left leg on the chest.You have to do it in a jump. So, just like in the jump, the left leg brings back to the initial position and at the same time pulls the right leg on the chest. The exercise occurs dynamically, similar to quick movements along the rock. |
| Secondary attacks | The body is vertically, legs shortly from each other.The hands can be stretched parallel to the body or bend at the chest level.
After the exhalation, a step is taken to the left with simultaneous squat on the left leg.The right leg remains straight.The movement is similar to an exercise that uses a prefix passage. At the house, he returns to a vertical position and do the same in the opposite direction. The entire approach is performed at a quick and rhythmic pace. |
| Oblique twisting | In a liar position, he bends his legs so that perpendicular is formed in the knee area, resting at the feet.The hands are removed behind the head and bent to the elbows.
At the house, the chest will raise and take place on the right.In this case, the left hand extends and concerns the opposite thigh (right).In inspiration, the hand and body return to the initial position. At the nextpiration, the exercise is repeated in the opposite direction: now the right hand concerns the opposite thigh (left).  In the initial phase, when you turn the custody, you can rely on the elbow of the opposite arm. |
| Lift the legs from the side position. | Lying on the floor, stretch the body and turn on the right side.Remove your right hand in front of you and put the surface perpendicular to the body.When performing the exercise, this hand can be used as a support.Remove the left from the head.
At the epraction, it raises the body and legs from the floor as much as possible at the same time, remaining in a horizontal position.With a correct execution, this exercise is like a slope of lying on the side. During the exhalation, he returns to the initial position, repeat the exercise several times.So turn to the other side and do the same. |
Inventory exercises
The exercises to lose weight of the abdomen and sides can be performed both by normal gymnastics and with the help of elementary sports bullets, which include strings, elastic bands for fitness and fitball.
In those types of exercises where it is impossible to use the inventory, for maximum efficacy it is possible to apply weighted weights in the form of dumbbells (in their absence - water plastic bottles).
Use of the inventory for weight loss:
- Instead of training cardio in the room, you can resort to the help of a rope.Various types of jumps on it are recognized as one of the most effective exercises for the development and strengthening of the heart muscle.The jump rope is a universal simulator.To perform a complete cardio training, it is necessary to alternate ordinary jumps with cross, out of 1 leg, in different and double directions.During the performance of simple jumps, the maximum load on the muscles is given, the rest of the species can be used as rest, slowing down the rotation of the rope.
- In the initial phase of the classes, it is not advisable to use devices that increase the load.In the event that a woman has already been prepared and wants to increase the efficiency of training, you can use elastic bands for fitness.Most exercises on muscles and side legs are associated with alternative legs of the legs.If, when performing these exercises, insert a circular fitness response on the legs of the legs, increases the load on the legs.Their use is useful if the weight loss process is already completed and the manifestation of muscle relief is necessary.
- The use of fitball for printing exercises and oblique muscles can be facilitated (in the case of beginners) and complicated (for trained women).If there is not enough muscle strength to lift the leg (for example, from the position of lying on the stomach), the task must be simplified if fitball is put under the stomach.It can also be used to increase the load.When the body is on the surface of the Fit ball, the breadth of the oscillations of the legs and arms increases, which makes it possible not only to strengthen the muscles, but also stretch them.
Loading program for a week, month for women
Depending on the sporting form and the weight of a woman, the correct distribution of physical effort is required.If this happens in the gym, then it is better (at least once) contact a professional coach in order to fill in the necessary program and a series of exercises.
In the event that the training is carried out independently and at home, it is necessary to start with the 1st energy training and the 1st cardio per week.At the same time, spend them on alternate days, alternating with each other.At the beginning of the training, a series of exercises requires a minimum number of approaches to prevent general discomfort.Subsequently, the number of approaches can be increased.
An approximate program for the abdomen and sides for 1 week (it should be included in the general training complex):
- Monday.It tilts on the sides (15 times in each direction), 1 approach + oblique twist (10 times in each direction), 1 approach + lifting legs from the side position (10 lifting for each leg), 1 approach.
- Tuesday - Rest.
- Wednesday-Sorning, completely dedicated to cardio loads.
- Thursday- rest.
- Friday.Military jamp for 1 minutes, 1 approach + climb (1 min), 1 approach + oblique twist (10 times in each direction), 1 approach.
As you get used to physical effort, after 1-3 weeks, you can gradually increase the number of approaches or the number of exercises performed.
The exercises for weight loss, like all physical activity, have their contraindications.In the case of a medical ban on practicing sports and deposits of minor fats in the abdomen and sides, training should not be carried out.