You all know how it is easy to gain extra pounds within the waist in the abdominal region. So, why is that happening?
An understanding of the mechanism of this process, you will be able to build up a programme for the reduction of body weight by reducing the amount of the problem area. "Fat accumulates due to excess calorie intake. The extra energy that the body reserves, explains the Victoria, Kasilova, a personal trainer, the founder of the facility for personal fitness. — Yes, it is possible to make an analogy: suppose you took the money, bought gold bars in them, put in a safe deposit box, locked. Now, let's imagine that you have decided that you would get your money back. You will first need to find the key to the safe, open it, take out those bars you go to exchange them for cash. The lipolysis to the same thing: the beginning of the process of losing weight, you need to activate it on a number of factors, some hormones, a calorie deficit. We need to create a demand for energy that the body wanted to reserve to spend it."
Remove the sides of the abdomen, where do we start?
With an understanding of the fact that the human body does not lose weight over the local, i.e., only within a certain range. "They are gaining additional weight in the to lose weight, according to the Constitution, in genetics," — says Ekaterina Demidova, a master coach, who guided the group to the programs of the Federal network of fitness clubs. You left the proverbial "Boca", the stomach will become more flat, you'll have to reduce the weight of the total overhaul of the diet in the exercise.
However, choose wisely. "There is a myth that when we exercise a muscle, we burn fat. — It is not. Since the process of weight loss occurs all over the body, not the local. However, we can work on the problems in this area. In what way? For the formation of a muscle, to develop strength in the move. Especially in the burning of fat the particular place, we can't, because it is the foliage, which is calculated according to the characteristics of your body. Someone is simply in a rapid loss of volume in the legs, and some in the stomach, and in someone else it is reduced breasts first in the top of the back in, then all the rest. The body of the first, it gives the fat from those places where it is less subject to the preference of the store. The most important places (for women, often the abdomen, hips, in the thighs), giving it an "inventory" a lot worse". Therefore, a well-balanced weight loss program will as well for the strength of the cardio workout, the proper diet.
To get rid of the fat in the abdomen: the major mistake
The most common mistakes coaches, try one of the following:
1. Use of the training or in the heat of the corset made of plastic film. "There is a myth, a sweat if we we to lose weight, says Victoria, Kasilova. However, it is not. The sweat, the fat will not go away. If it was that easy all of the to be able to just walk to lose weight in a sauna. In fact, as a result of this, leaving only the liquid. The sometimes well needed. The excuse that "sweatshops" of the device", you will dehydrate the body to increase the burden on the heart of the system." With the added risk of injury to the internal organs. For example, a corset during your workouts increases the pressure on the internal organs, impairs blood flow in the deep gives it the muscle of the company."
2. The refusal of a functional exercise. The idea behind the rapid weight loss of the stomach, fascinate some of the way, ignoring all of the exercises, go to the adequacy of the schedule and just press a to rotate. In vain! "First of all, you don't get pumped up, press the key untrained, soft body, says Victoria, Kasilova. If it starts, the person in the unit is the first in the appears as a pronounced elevation of the arms, the legs, the back, in the before — pack abs". In all, it can only be achieved if your "sports" menu, and the power of functional training, which once again, will have to all the work of the muscles of the body.
There are others who have it yourself, the exercises are not of the same energetsko-intensive as many of the basic movements, such as squats, pulls, pushups. "If you want to create a greater consumption of calories (an essential condition to the weight-loss the stomach, the hips, in all over the body), you need to work the large muscles. It is similar to the way the engine of a car: "a compact car, uses little petrol, SUV in times more. In this way, the muscles of the SUV's legs into a "runabout" the abdominal muscles". Plus, the excessive work, only the region f of the stomach, you run the risk to hurt the back. "We would not be able to be a part of the body, in the press, fanatically help, you are more likely to cause damage to the back, a hernia, or a protrusion, instead of a nice stomach. As a result of these developments, both the compressive effect on the spinal column."
3. Carry out, or unnecessary, abusive practice. The bending of the First side of the transmission. "There is no effective engagement by the way. Zone, that is, as it so thick it will not do so. A few of the muscle groups will be strengthened to the expected effect but it will not be able to do it. Bend your weight training, if you do not bring harm, if it is not in the background, an uncomfortable feeling, if it helps you as a placebo. However, the benefits of the specific duration of the exercise is not going to be. Or is it better to do a diagonal rotation of the supine, there is a safer lower back.
Who should perform the exercises for the abdomen, in the sides of the
It will focus on the elaboration of the abdominal muscles, experts suggest, only in some cases. "The pump of this area, for the beginners especially for those who do not have the training to rehabilitation after that, at the time of birth. Here, both the utility of the easy form to just lie on the floor and the plank is in a similar to exercises on a stable support, saying the Victory Kasilova. — There needs to be a single unit, to unite to the sternum in the pelvis. The coupling between these areas is soft. In a difficult routine of the exercises you can perform to manage the household chores without any damage to the back of the need for a simple workout for the abdominal muscles".
The same is true for the speakers of the athletes. "Also, there is a need to include training in the exercises of those that are for running are prepared, for example, a fitness-bikinicom," adds Victoria, Kasilova. If you've been exercising in the ne, will be involved in competitions, fitness bikini, nima a sense of the additional load and press ok.. "Once there, one of which is carried out for a time, the alignment has developed a programme of exercises and, thus, should be excluded, as less than a priority. As to the big exercises, it works as a stabilizer, which is supported by your body, when you perform a weight training squats, pull-UPS, presses, pulls, push-UPS".
The most effective exercises for slimming the abdomen, in the sides of the
There are a lot of types of exercises for the area, but not all of them achieve the desired effect. Plus, not all of the sea, and the transportation that is available for training at home. "I would recommend that you do the home exercises, as simple from the point of view of the technology. It is advisable to draw up a programme of various movements: press and hold made up of many small fibres which are present in a variety of ways. The combination of a variety of exercises, you will be able to use them". Ask the experts we have to make a list of the most efficient, easy-in-easy-exercises-for media. Here is the case:
Plank: "It's a diverse practice that is actively working with the deep muscles, including the transverse, in the obliques abdominis. You can carry out different types of straps — a classic, or vibrant, the most important thing to do to carry them out skilfully, in the right. Instead of a minute later, it is more efficient to perform over the short-to take a break for a few seconds, the so-called "fractional" x".
Incomplete rotation: "the Implementation of the curl, raise to not lower the company edge to the blade, so as to include the rectus abdominal pain in the oblique", — says Ekaterina.
"Square": "In this situation it is, when properly done, you will be able to work a separate muscle-the core of the" — reminds Ekaterina Demidova.
To effectively work in the area of the abdomen, in the side, which will help the claim directly to the "not intended" area of the order. Almost the entire strength of the base of the squat, push, etc. "it Is understood that this does not work the abdominal exercises are always do not only the abdominal muscles, we can activate the entire core — the muscles, which is in the middle of the body, it connects to the sternum in the pelvis" — sums up Victoria Kasilova.
We asked Victoria to show us a set of exercises, that takes into account all of these factors.
A lesson on How to build a
- Start your workout with a simple joint exercises are a 10-minute cardiopatici. It will help you to develop the muscles of the joints to the stress.
- Perform all exercises in a row.
- Follow your breath: it's a major effort is needed to exhale.
- To participate in this program 4-6 times a week.
- The gradual increase of the load. "The adaptation of the organism (and hence the change in appearance) appears when we create the stress, the extra mile, So it is best to take each and every week, step by step the complexity of the study: the use of weights in the to increase the number of repetitions".
- A comprehensive training of the Cardioceratidae. However, if your schedule isn't that regular strength training, you need to add it to our is the cardiosense 40 to 50 minutes for the swim, Bike, Run, two, not, three times a week. "Cardio will be created following the consumption of a calorie, and with her help we will be able to get rid of some part of the fat, but abdominal exercises will help to make the muscles stronger." If you are going to need a Mat in a fitball.
Directly to the rotation
Lie on your back, knees slightly bend. The lower back press on the ground. Working out the abdominal muscles, exhale lift the shoulder blades off the floor, extend forward of the hands, the hands touch the knees. Do not strain the neck and shoulders. The smooth back of the Mat. That is one repetition. 15-20 Carry out of them.
Oblique twists
Lie on your back, knees slightly bend. The lower back press on the ground. Working out the abdominal muscles, exhale lift the shoulder blades of the floor, in the examination of the body to the right. Extend your hands in front of him. Do not strain the neck and shoulders. Slowly return to the starting position. Perform 15-20 repetitions in each direction.
Reverse crunches
Lie on your back, extend hands along the body. Bend your knees slightly in, lift the legs up. The lower back Press on the ground. Working out the abdominal muscles, exhale lift your pelvis off the floor, in the put your feet further behind your head. The stomach should touch the thighs. A smooth down to your starting position. Perform 15-20 repetitions of the exercises.
Turning to the rise of the pelvis
Lie on your back, attach the hands to the castle at the back of the head. Relax your neck, in your shoulders. The lower back press on the ground. The legs pull up at the cross on my ankle. On the exhale, working the abdominal muscles, while the Mat and lifting over the shoulder into the pelvis. Slowly return to the starting position. Perform 15-20 repetitions of the exercises, keep an eye on his breathing.
Side plank dynamic
Lie on your right side, your right hand to bend your elbow into a can of the forearm. The legs pull out to rest on the floor of the lateral surface of the leg, the left arm in its place of the hip. Don't cave in at the waist. Exhaling, lift your pelvis has ground business to the abdominal muscles in the back. Softservices at the top for 3-4 seconds, return to starting position. A total of 20 repetitions in each direction.
The rotation of the feet iz-prone position
Sit to the Mat with the flat of the foot. A bit blank in the back of the housing. Bend your knees to get slightly back to lean on the forearm. The bend of the leg at the hip, put them in a pull-up. The sacrum press down on the ground. Working out the abdominal muscles, and the bark in the hips gradually to get your foot in the flat of the foot to the left, to go back to the center of the lower on the right side. That is one repetition. 10 to 20 Carry out the following.
Sit-UPS on a fitball
Lie on a fitball with your left-hand side, place the ball of the body to the ischio-pubic symphysis. The legs pull out to rest on the ground, the side surface of the foot. The position of the face down left-handed arm at the back of the head. In the right hand, lightly holding a ball in front of him. Working out the abdominal muscles in a bark exhale slowly lift the upper part of the body during the exercise ball. Don't slouch or SAG in the lower part of the back. Inhaling return to the start. That is one repetition. A run of 20-30 of these in each and every way.
The rise of the ischio-pubic symphysis; fitball
They stand in a line, with the support of the flat of the hands, the feet, on putting a fitball. Do not increase the strain in the lower back does not slouch. The bending of the knee of the working of the abdominal muscles, push your pelvis upward. Pull the thigh to the abdomen, podkalivat the exercise ball closer to your hands. Slowly return to the starting position. That is one repetition. To run 20 to 30 of them.
Dropping down the legs of the fitball
Lie on your back, pull your legs forward to between your legs, hold the fitball. Hands pull along the body. To raise the legs of the fitball-up, which is on the ground at right angles to the work, your abdominal muscle in the shell, on the exhale, lower them down the slope of 30-40 with a degree. That is one repetition. To run 20 to 30 of them.
The plank
Take the focus, which lies directly in the hands of the. Do not increase the strain to the lower back to release the door in the shoulder. You can activate the muscles of the anterior surface of the body – the muscles of the body, thighs, and arms. Then alternately bend your knees in to drop the plank down to forearms. Return to the starting position. The implementation of the high repetition of exercises within one minute.
Expect the results When?
Experts agree there are Many, is that there is a rapid loss of body weight (up to 10 days, for example, damage to the health of the in the lead same fast weight gain. Plus, there is a risk of it coming back, the pound will be a "bring your friends" — a body of a hard fat, in the event of a new hunger strike, or for a period of grueling training.
Mutatis mutandis, the easier it is to lose weight gradually. "Our effort is always directly proportionate to our success. It is true that, with the proper nutrition into the body 4 to 5 times a week, a month later, you will see already the first results. But keep in mind that the process of losing weight, it is very individual, it is always necessary to take into account the characteristics of each of the, let's say the "data source". The most important thing is to focus on what you want to do, is not the problem in and then you're sure to reach any of the of the target." Therefore, the scheme to follow our own exercise can be a regular to notice the first results in the loss of weight in a few months.