Losing weight and pages home practices are guaranteed to results in regularly and observe the correct diet. Many do not require any details and their techniques are simple and even available for beginners.
Causes of fat appearance in the waist in women and men
Of all the problems related to the figure, the greasy deposit of the stomach and pages is the least aesthetically pleasing and most dangerous from aesthetic point of view, as the fats surrounding the internal organs violate their performance. The main causes of appearance are:
- Inappropriate nutrition- Sugar -containing, flour, greasy products and fast food in the diet, the abdomen and sides are deposited.
- Survivor- Even if the person's menu contains healthy foods as a whole but is used in excessive quantities - the digestive system does not have time to cope with it, it remains in the gut in the form of slag. This affects the volume of the lower abdomen. In addition, the huge portions stretch the stomach, which also contributes to increasing the upper and upper parts of the abdomen. And when overdose means too much energy into the body, there is no time to spend and is in problem areas in the form of fat layers.
- Hormonal failures, most often they were as a result of stressful situations. Interrupted sleep, experience and excessive loads contribute to the release of "fear hormone" of cortisol. Regular abundance of body slows down metabolism, leading to weight gain.
- Alcohol consumption, especially beer in large quantities. This fact only directly affects the large stomach in the sense that large amounts of fluid provides the stomach. A more serious problem is that alcohol causes a feeling of hunger and consumes large amounts of food after consumption.
- Circle- Women are less likely to have fat reserves in the abdomen and waist than men. But after 40 years, when the dopaus occurs and the production of female hormones decreases, the amount of waist increases.
- Physical passivity- Many people believe that you can get rid of the belly when the press muscles do exercises. But if you leave the diet, it will strengthen and grow, remaining under the adipose tissue, which makes the stomach and sides even larger.
What exercises should be done to remove the stomach and pages
The best practices for weight loss of the abdomen and pages are viewed:
- Sword- They help burn fat throughout the body, including the stomach. These include running, cycling, jumping, "burpee", rising to the raised surface, steppes and orbitre walks.
- Power education- During their implementation, most muscles of the body work, including the bark muscles, which allow the proportions to build the proportions and visually narrowing the waist. In addition, they are very energy intensive and start the fat burning process. These are all squats, attacks, bodies.
- Respiratory exercises. They are particularly suitable for those born to women born with a Distem.
- Local press for reinforcing all muscles: all types of twisting, casting legs, rod, static load.
Home simple exercises on the floor
Many people believe that it is impossible to arrange the figure without visiting the gym and the coach's control. In fact, if you are firmly longing to change the amount of waist and get rid of the pages, you can achieve the result at home. Below are the most effective exercises.
Twisting
One of the simplest and most effective ways to pull the muscles of the upper and middle press is the usual twisting.
Technique:
- Lie on your back, bend your feet in your knees and spread slightly to your side so that your legs are slightly slightly on the width of the shoulders.
- Remove your hands behind the head and click on the castle on the back of the head, the elbow looks only to the pages.
- Raise the shoulders and the top of the back from the floor, promote the press muscles, and press the bottom back to the floor. The head and back of the back form a straight line, the rise is not due to the neck, but only due to the abdominal muscles. During execution, your elbow is viewed sideways and not connected.
- You need to repair the top for a few seconds and go down.
Reverse
The purpose of the exercise is to strengthen the muscles of the lower press. It is considered difficult enough, and not all beginners are able to perform properly, it needs several times. But most importantly, systematic practice will improve the results in a few weeks, with proper nutrition.
Technique:
- Lie on a steady surface, grab your hand behind the support behind the head. The legs of the table, the sofa, the chair or any other furniture. Press them tightly on the floor while your palms down.
- Leaning on the knees or even the legs until the torso and the legs form a right angle.
- From this point, you need to lift the pool and fix it for a few seconds in this position.
- Return to the starting position.
Repeat 12-20 times, 3-4 approaches.
Oblique
The skewer twists strengthen the side and upper press muscles and help reduce the width of the waist. The exercise is carried out as follows:
- Remove the position on your back, bend your leg in your knees, close your hand in the lock on the back of the head, and the elbow look to the side.
- Slowly lift the upper back, shoulders and head with the abdominal muscles, until the neck reaches forward.
- At the top, the maximum turn of the advanced part of the body is in one direction.
- Return to the starting position, repeat in the opposite direction.
Repeat 15-30 times on both sides, 3-4 approaches.
Side twist
Exercise strengthens the side muscles of the press. Technique:
- Lie on your back, close your hand on the back of your head, put your elbow on the side. Press one leg on the other, bend your knees and put it on the floor on the floor to lie on each other.
- Raise the shoulder and upper back, fastened to the top.
- Return to the starting position.
It can be done on the side of the torso and then focus on the lower hand.
Perform on both sides 20-30 times, 3 approaches.
Planck
The band is considered a very effective practice for women and men, which strengthens not only the press muscles but also the back. This is how they do:
- It stands next to the elbow/palm and socks.
- The line of the back and legs is straight, in this position it is from a possible duration without bowing its back. You can start 30 seconds, gradually increasing the duration.
We recommend that you exercise at the end of the general training.
Breathing exercises to reduce waist and pages
Breathing exercises such as bodyflex techniques are very popular due to their effectiveness. Many women and men who experienced this technique were very satisfied with the result - some opinion said the stomach literally "melted" during weeks.
Vacuum
The most effective practice is not only for respiratory gymnastics but also by supporters of most athletes. Performed only with an empty stomach with the following technique:
- It stands or lies.
- They make a deep breath and noisy exhalation.
- If the starting position is, the body is slightly leaning forward. We take the deepest breath, and the stomach is pulled as much as possible under the ribs as much as possible.
- The press muscles have been stretched and this condition should be fixed for 8-10 seconds.
- Slowly exhale.
Repeat 8-12 times each morning.
Crossing the legs
Exercise strengthens the side muscles of the press, which promotes the waist thinner. Technique:
- Lie on your back, put it with your palm under the bottom.
- Make a deep breath, then noisy exhalation then - the highest breath and hold your breath for 10 seconds, breathe slowly.
- Raise both legs over the floor by 10-15 cm, make 10 crosses as much as possible, diluting them. Make sure your legs are as simple as possible.
Repeat the exercise 3-4 times.
Stretching pages
Such stretching can make a more expressive waistline. Technique:
- To become slightly bent legs, placed on the width of the shoulders. With your palms to lean on your hips above your knees.
- Make a deep breath and noisy exhalation with your mouth, then again the deepest breath.
- Take one leg to the side without releasing the air and forward the center of gravity to the second. Try to hold your feet.
- Calculate 8, lower your leg and breathe slowly.
- Change your leg.
Repeat three times on both legs.
"Cat"
With this home exercise, the muscles of the bark and the back are strengthened. They simply perform:
- The palm and knee pose are picked up.
- We take the deepest breath and breathing is delayed.
- Bend the back at the highest level as possible, in this position you have to stay for 8 seconds without exhalation.
- Slowly exhale and return to the starting position.
Classes of weight loss of the abdomen and pages with cargo
Very effective exercises for men and women are considered to be those in which the weighting agents are used. They cause very energy, so fat burns outside of muscle training. You can divide the foundations where many muscles work throughout the body and isolated, that is, only the abdominal muscles.
It is essential to:
All kinds of squats: The legs are narrow and widely adjusted, Plie, Sumo. When you use dumbbells, the most comfortable is to perform plail cugging: the weighting agent is lowered with two straight arms, the legs are placed on the side, the knees and feet look in different directions, and the back is straight. You should squat to a depth until the floor is formed a straight line between the knee and the bottom. Repeat 15 times, 3 approaches. If the rod is used, put your foot on the width of the shoulder, squat slowly and straight back and do not allow the knee to progress - their legs must be bowed to right angles. You have to get up quickly. The number of repetitions of a workout is between 12 and 20, the 3-4 approach. With a squat, a man gets round elastic buttocks and tight legs with a beautiful press.
All types of standing rodsAnd: on straight legs, bent with heavy objects on the shoulders. If you perform a thrust on the steady legs, place your leg on the liver width, keep your back straight and lean forward as much as possible, pull the pelvis back, the legs may bow slightly at the lower point. The same enforcement and "good morning" implementation and exercise method (tilting on the shoulders) is the same, only the weight of the weighting agents is different. The number of repetitions is 12-20, 3 approaches.
Ears- Either with the dumbbells in their hands or the rod on the shoulder. A big step happens, then you have to sit down with a flat back until you have to return to the knee of the floor's back leg, return to the original position, and change your leg. The number of repetitions of each leg is -12-20, 3 approaches.
The most effective insulated exercises for pressing with load are as follows:
- The side press with cargo. You have to lie exactly to the side, lean on the bottom of the lower hand, start the back of the head and twist, raising both even legs with heavy objects. The exercise pumps the side pressure and makes the waistline expressive. Repeat 30 times on both sides.
- Raising the legs with loads. The position on the back should be placed and the palms should be placed under the bottom. Push the load between the legs, lift your legs 15 cm up and make them circular movements. Perform 12-30 times.
- Planck with cargo. In practice, further weight is laid back.
You can use a special sports leather ball, a home -filled home pillow, or something else difficult.
Charging for weight loss of the abdomen and pages
If you devote 10 minutes to charging every morning, you can significantly reduce your waist and pages in a few months. Recommended workout program:
- Vacuum - 10 repetitions.
- Jack jumps - 1 minute.
- Burpee - 10 repetitions.
- Any twist - 3 approaches.
- Planck - between 1 and 8 minutes, depending on physical abilities.
Such a day warm -does not only promote weight loss, but improves general prosperity, strengthens immunity and accelerates metabolic processes. The body is preceded before breakfast, starts the body, and during the first meal the metabolism is active.
Mandatory exercise rules
In order to bring the maximum effect and advantage on the abdominal muscles, you must follow the following rules:
- After a meal, do exercises for a while, but not immediately after. Those that are done correctly on the empty stomach are only effective if this condition is met.
- Exercise techniques are of great importance - twisting and weight classes should be done slowly or medium, posture control - to the back with the back, not rounded. At the most important point, it should be repaired for a few seconds.
- The success of the training is only possible if they are regular.
- Without exception, products that provoke fat deposits on the abdomen and sides and reduce the normal effects are contrary: the muscles will increase and the fat layer remains unchanged. In the end, the general waist and the abdomen increase by an average of 2 cm.
- The maximum result is achieved when combining multiple physical activity at the same time: weighting, cardio training and walking.
- You should breathe correctly when you practice: before you start, you have to take a breath, take it at the most difficult point - exhale, then breathe again and return to the original position.