Everyone knows how easy it is to get the extra pounds in the waist and abdomen. But why is this paid?
To understand the mechanism of this process, you can build a program and weight loss reducing the amount of problem areas. "Fat accumulates due to excess calorie intake. This extra energy that the body book, important gone to Victoria Kasilova, personal trainer, founder of the laboratory and personal fitness. — It is possible to make an analogy: imagine that you have taken the money, bought gold bars and put them in the safe. Now, imagine that you have decided to get the money back. First you need to find the key to the safe, open it, take those pois, bars, go to them to exchange money. Lipolysis the same asia: to start the process of weight loss, a man must be activated by many factors, certain hormones, a calorie deficit. We need to create a demand for energy that the body wanted to afford to spend it."
Pages and remove the stomach: where to start?
Understanding that the human body can lose weight locally, i.e., in vain in a certain area. "You are gaining extra weight and, and lose weight in the Constitution of genetics," — says Ekaterina Demidova, a master trainer guiding the group programs of the Federal network of fitness clubs. So you leave the proverbial "Boca", the stomach will and steady, the man must reduce the weight of the overall reform diet and exercise.
However, pick them wisely. "There is a myth that if you exercise the muscle, burning fat. — It is not. Because the whole process of weight loss paid on the body and not in vain locally. But we can work the problem area. In what way? To form muscles, develop strength-track, or mobility. Especially burn fat in a certain place we can't, because as he leaves the calculated features from the body. Someone easily and quickly lose volume feet, some abdominal area, and first someone has reduced the chest, upper back, and then everything else. The body, first let the fat in those places where less is considered primary storage. And the most important places (in women it is often the belly, hips and thighs), he gave "warehouse" a lot worse". Therefore, a balanced weight loss program includes strength training and cardio and proper nutrition.
To get rid of belly fat: large errors
The most common mistakes coaches consider the following:
1. Use of training thermal corset or a plastic film. "There is a myth that if I sweat, I lose weight, says Victoria Kasilova. But it is not. With sweat, fat is not going to kp. If everything was so simple, that the apple phone with in vain to walk to lose weight in the sauna. It fact, as a result, leaving the unnecessary liquid. Sometimes good And keep. The excuse of "sweatshops" devices", you can dehydrate the body and increase the heart burden of the system." Added table damage internal organs. "For example, the corset during exercise increases the pressure on the internal organs, impairs blood circulation and provides deep muscle work."
2. The rejection of the functional teach. The idea that fast weight loss belly fascinating to some, he don't care about any of the exercises, making the fitness schedule, rotate the press to no avail. In vain! "The first, not the press is pumped to an untrained, loose in the body, says Victoria Kasilova. — If a person begins to train, initially, he is clearly visible on elevated hands, feet, and then back — pack abs". And all this can be achieved in vain if the "sports" menu, power-functional and training, which is again, is the work of all the muscles of the body.
Secondly, the exercises are not so as the basic energy-intensive, many movements, such as squats, pulls, push-ups. "To create a larger caloric consumption (a key requirement for slimming the abdomen, hips and the whole body), man must work the large muscles. This is similar to how the engine of car: "a compact car" consumes little petrol, SUV once more. So SUV muscles of the legs, and the "shuttle" is abdominal muscles". Plus, excessive work to no avail the area of the stomach, hurt back you're in danger. "Can't work with the body and press the fanatically loading, likely to hurt you to get back, a hernia or bulge, rather than a beautiful belly. Because these movements have a compressive effect on the spine."
3. Performing unnecessary or inappropriate exercises. The first is bending to the side with weights. "Not deal effectively with pages that way. Waist it's like you're thinner doesn't do. Some muscle groups stronger, but the expected effect will not succeed. Bend dumbbells if you do not fairy-tale, behind if there is no discomfort, if it helps you than the placebo. Special But not benefit from such exercise. Is it better to do a diagonal twisting lying down, it is safer for the lower back".
Who should do the exercises for the belly and sides
Focus on the elaboration of the abdominal muscles, experts suggest to no avail in some cases. "The pumps in this area separately for beginners, those who do not have training after the rehabilitation, the child after birth. Are Here useful, level in the form of curl on the floor, plank exercises and similar stable supports, said Victoria Kasilova. — It is necessary to combine in a single unit, sternum, and pelvis. The switch between these areas — soft. Hard and Make it to perform regular exercises to cope with household chores without, back injuries, simple and need to teach your abdominal muscles".
The same applies to the speakers of the athletes. "It is necessary to include exercises also for those who are preparing for a competition — for example, the condition of bikinicom," adds Victoria Kasilova. If you have been and not exercising are going to participate in competitions fitness bikini, makes no sense in addition to download press. "When you have practiced for some time, has been developed by the coordination exercises of the program is left as a major. As of press big exercises works as a stabilizer, it supports the body when doing squats with weights, pull-UPS, presses, pullers, push-UP".
The most effective exercises and weight loss belly sides
There are many different exercises that area, but not all of them can give you the desired effect. Plus, no transport is available for all home training. "I want to do the recommended home exercises are simple technological point of view. It is recommended to prepare a program of various movements: press consists of many tiny fibers, which are located in different point of view. By combining different exercises, you can use them". We asked the experts to assemble a list of the most-effective, level and simple exercises for the press. He are This:
Plank: "It is a versatile exercise, which are actively working with deep muscles such as transverse abdominis and obliques. You can perform a variety of straps — a classic -, side -, or dynamic, the most important thing they skillfully made and properly. Instead of minute bars, it performs more effective is often a short pause a couple of seconds, the so-called "relative" bar".
Incomplete involution: "performing the curl, rise in vain at the bottom of the blades, so you can activate the rectus abdominis and the oblique", — Ekaterina says.
"Square": "in this position, when it is done correctly, that apple phones with the separately work out your core muscles" — reminds Ekaterina Demidova.
Working out Also effective abdominal area to the sides and help you use directly "not designed" for this zone. Almost the whole of his power, squat, push, etc. "It is clear that the exercises always stomach do not work not only the abdominal muscles, we have them all involved in the core — the muscles that is found near the body, combine and pelvis to the sternum" — sums up Victoria Kasilova.
We asked Victoria to show us a set of exercises, take into account that all of these factors.
How to build a teaching
- Begin to teach, with a simple, joint exercises or 10-minute cardiopatici. This helps to prepare the muscles and stress on the joints.
- Perform all exercises in a row.
- Follow the breath: the most important trouble that men have to do is breathe.
- Engage this program 4-6 times a week.
- Gradually increase the load. "Adaptation of the organism (and thus change the appearance) paid in vain, when we create stress, elongation, Therefore, every week, preferably, gradually complicating the study: weights used and increases the number of repetitions".
- Complete training Cardioceratidae. Your schedule, If not, that regular strength training, a man must add to our complex cardio sense for 40-50 minutes swimming i, Cycling, Jogging two to three times a week. "Cardio create consumption of calories, it can help us get rid of some of the fat, but abdominal exercises will help to make the muscles stronger." And you will need a Mat fitball.
Nuns twisting
Lie on your back, knees slightly bend. The lower back pressing to the floor. Work your abdominal muscles, exhale, lift the shoulder blades off the floor, extend your arms forward, hands touch the knees. Don't strain your neck and shoulders. Smoothly, unfortunately, back on the Mat. This one will be repeated. Perform 15-20 of these.
Oblique twists
Lie on your back, knees slightly bend. The lower back pressing to the floor. Work your abdominal muscles, exhale, lift the shoulder blades off the floor of the control right and the body. Extend your arms in front of him. Don't strain your neck and shoulders. Slowly return to the starting position. Perform 15-20 repetitions in each direction.
Reverse crunches
Lie on your back, extend your arms along the body. Bend your knees slightly and lift your legs up. Press the lower back into the floor. Work your abdominal muscles, exhale lift your hips off the floor still and put your feet behind your head. The stomach should touch the thighs. Smoothly unfortunately the starting position. Perform 15-20 repetitions of the exercise.
Twisting the rose hips
Lie on your back, hands contact Glen Vallecillo behind his head. Relax the neck and shoulders. The lower back pressing to the floor. Legs pulled up and ankles crossed. On the exhale, Work your abdominal muscles while lifting the Mat over the shoulders and hips. Slowly return to the starting position. Perform 15-20 repetitions of the exercise, watch your breath.
Side plank dynamics
Lie on your right side, right arm bend at the elbow and the weight of the forearm. The foot drag and the rest of the lateral surface of the floor and the foot, the left hand place on her hip. Don't cave in at the waist. Exhaling, lift the hips off the floor, Work the abdominal muscles and back. Soft services at the top for 3-4 seconds, return to starting position. Complete 20 repetitions in each direction.
The rotation of the foot on your stomach
Sit on the Mat, straight legs. Slightly lean back housing. Bend your elbows, get back, and leaning slightly on his forearm. Bend the legs at the hip and pull them up. The sacrum press to the floor. Work your abdominal muscles, peel and the hips gradually to get straight to the toes and foot to the left, and return in the middle of the count them right. This one will be repeated. Perform 10-20 of these.
Sit-UPS, fitball
Lie on the fitball, with his left side, placing the ball body and the hips. The legs pull out and rest on the floor on the side surface of the foot. Position and place the left hand on the hand behind the head. Right hand gently catch the ball in front of him. Work the abdominal muscles and the crust on the exhale slowly lift the upper body from the exercise ball. Or, don't slouch and SAG in the lower back. Inhaling return to starting. This one will be repeated. Run 20-30 of these in each direction.
Rose hips fitball
Standing at the bar, which is support-straight arms, placing your feet on the fitball. Do not add deflection in the lower back and not slouch. Bending works and knees in the abdominal muscles, push your hips up. Pull the thigh to the stomach, podkalivat the exercise ball closer to your hands. Slowly return to the starting position. This one will be repeated. Run 20-30 of these.
Lowering the legs on the fitball
Lie on your back, pull feet forward, between your legs, hold the fitball. Hands pull along the body. Lift your legs on the fitball perpendicular to the floor up and works your abdominal muscles and crust on the inhale, lower them, unfortunately, the angle of 30-40°. This one will be repeated. Run 20-30 of these.
Dynamic plank
Take the emphasis lying directly in the hands. Do not add deflection in the lower back, relax your neck and shoulders. Activate the muscles of the anterior surface of the body – the muscles of the body, thighs, arms. Then alternately bend your elbows and drop, unfortunately, the plank arms. Return to the starting position. Perform high repetitions of exercises for one minute.
Results wait for Kun?
Many experts agree that rapid weight loss (10 days, for example) harm to health and leads to equally rapid weight gain. Plus, there is a danger that the restoration of the pound is "bring a friend" — the body hoard fat in the event that a new hunger strike during or grueling workouts.
It makes more sense to lose weight gradually. "We have to work always directly proportional to the results. Stick to the right and diet, exercising 4-5 times a week, if months, already you can see the first results. But do not forget that the process of losing weight is very individual, it is always necessary to take into account each of the features and says "source data". Most importantly, focus on what you want to achieve, there is no difficulty, and so you are sure to achieve any goal." So take into account our system a workout, do it can see on a regular basis and the first results of weight loss per month.