We bring to your attention to an article exploring the exercise for the loss of the abdomen and the parties.You will learn how many physical exercises are contributed to whose physical exercises are better to lose weight or diet or hunger.Read the training option and how to be taken into account in which personal features will be taken.Also, get acquainted with some basic and effective exercises that can easily do at home.
How do exercises help you lose weight
Exercise plays an important role in the fight against excess weight and obesity for the following reasons:
- Physical activity helps to actively burn energy from oil deposits.And it leads to a reduction in the body in the body.
- When a person is sitting in the lower -calorie dietTo protect the body, energy resources, a protective physiological reaction that prevents weight loss, especially if the diet is very tiring and sits for a long time.It does not happen with physical activity and the weight is lost faster and more efficiently.
- Physical activity stimulates the sympathetic parts of the nervous system and increases the speed of metabolism.In this situation, the amount of energy consumed by the body is consumed and causes a loss of weight loss.
- It should also be noted thatPermanent loads increase physical and psycho-psycho -emoon mood, make a person active and vibrant and life is more interesting and brighter.
How to choose the best exercises for yourself
Experts advise to take into account the following features to select the exercises that are suitable for themselves:
- If you want a fine waist, you need to give up extra tongues.This exercise contributes to the intensive growth of the protection of the press oblique and lateral muscles, so it will thus increase the size of the waist.Such exercises are quite suitable for children who want to increase body ratios for girls.
- Council classes are considered effectiveIn the abdomen, there is a threat to the struggle in excessive fat, but there is a threat to not forget: Permanent classes provoke a release of pelvic organs.
- If you decide to perform turns with extra weight, you cannot move suddenly in the process of performing the training.
- Circles with more than kilograms on the stomach and the parties will help cardio download.Such exercises increase metabolism, which helps the oil deposits intensively.It is also worth preferring the interval loads.
- It is also recommended to combine physical exercises with additional loads.
- In the process, the press must be managed by the oblique muscles, should not be excessive.
The best exercise
There are various exercises that allow the waist to be thin and beautiful.
Twisting
The most popular can be called twenty to the press.
- To do this, you should sleep on a flat surface or rug and bend your feet on your knees (feet should be on the ground).
- Bring your hands to the back of your head, take a deep breath, tear from the body and pull your feet.
- Then return to the original position and reinstall.
- 2-3 approaches are recommended for 10 repetitions.
Reverse twisting
- To do this, lay down your back, twist your knees and place your feet on the floor.
- Position the hands along the body.
- Now you need to lift the legs in such a way, the hips are finally seated on the floor and move the knees towards the chest.
- When you tear your feet from the floor, you should breathe and breathe when the feet are placed on the ground.
- 10 Repetition 3 is recommended to take approaches.
Oblique twisting
- Even lie down on a surface, put your hands behind your head and bend your feet on your knees so that your feet do not touch the floor.
- Now you have to lift the case, to lift the left knee with the right elbow.The left side of the body should remain on the ground.
- Repeat the action contrary: Reach the right knee with the left elbow to keep the right side of the body.
- You have to repeat at least 15 without a approach.
Plank
This is a simple exercise aimed at work of the media, at first glance, the hips and lower back.
- Place the breasts, knees and fingers to rest on the floor.
- The neck and spinal should be set up in a row and views are directed forward.
- Then you need to pull the knees from the ground and be in this position for 30 minutes.It is important to be ordinary of the breath.
- After that, you can go to the position of the sidebar and perform training on each side of 30 seconds.
- Take position again to rest your feet and palms on the floor.
- Move the center severity to the right side of the body.Right hand should bend in the right angles.
- Put your left foot on the right, keep your feet straight, raise your hip.
- You should be 30 seconds in this situation.You can perform the plan for 1-2 minutes in the future.
- Repeat exercises for the other party.
Corps are converted to lungs
This exercise is perfect for beginners.
- Take one step with the left leg and bend on the knee.This will lead to the stretch of the right thigh muscles.
- You stretched your hands to you that they are located in parallel to the ground.
- After warming, take a step again with the left leg and sit in a dream chair.The right foot should be left behind and touch the finger.By doing so, you can leave the back straight and make turns with the body.
- To attack such an attack with another foot.
- You can repeat the actions 15 times.
Slopes in different directions
- You must be flat to perform the exercise and put your feet together.
- Lift your hands up and fold over your head.
- Bend the body to the left as much as possible and hold this position for 15 seconds.You should feel stretching on the right side of the body.
- Return to the initial position.
- Repeat the exercise, bend the body to the right.
- You can increase your time in the future and save 30, 45 and 60 seconds.
You can practice another interesting exercise that perfectly strengthens abdominal muscles during training.
- You must be all fours to execute.
- Relax the press and take a deep breath.
- Draw Exhale and, Exhaling, Filtering and stomach.
- In this case, you should keep stomach for at least 15 seconds.
Tips for better efficiency
The following recommendations need to be followed to be effective:
- Need to gradually increase the intensity of physical power.With the participation of regular classes, the body does not adapt to the cargo not only, but also more solid.Therefore, it is recommended to include running, bicycling or power loads for at least once a week.This will help to burn calories even more effectively and improve metabolism.
- Prefer classes in fresh air.It does not only help to lose weight, but also helps to heal the body as a whole.
- It is important to plan classes.This will allow you to prepare prepare and start training on time.After all, you need to decide on clothes, shoes and water.Many use music suitable for training, which is better ready to prepare.
- There is an execution of the role in losing weightTherefore should be adjusted.For example, experts recommend to present more vegetables, including a Croak, including a Croak, which allows the body to be recovered faster after tiring training and bitter chocolate.It is also important to drink fresh enough water (at least 2 liters per day).
- Do not neglect the foam.Before the main training, the muscles should be warmed.This will minimize the pain and possible injury.And it is recommended to make muscle stretch marks after class.
- Divide from conversations during this period.It is important to concentrate in the classroom, to return them correctly and max.If you are engaged in a group like a group, this is especially true.
- It is important not only to adjust the diet, but also to provide a normal holiday and sleep to restore the body and restore.
- It is better to look for a coach's assistance if it's hard to choose yoursTaking into account your features and desires, you can offer a suitable and effective complex.And the most important thing is fixed.It is better to dedicate 20 minutes a day to work for 20 minutes a day.This is especially true, in the beginning of the road, especially when a person encounters unpleasant feelings after class and fatigue, especially in the beginning of the road.
How fast and how long can you lose weight
It is very difficult to talk about special numbers, because the result depends on physical exercise, as well as the frequency and intensity of the training, as well as the lifestyle choice of lifestyle you will be guided.AlsoThe individual characteristics of the body cannot be excluded.
Completely something: If the training was fixed and intense, changes will be noticeable in a week: good, the condition of the body's muscles and the body as a whole will improve.In this way, you can lose up to 4 kg per month, that is, the waist and the parties will be less.
Pay attention!The main thing is that the desire and stable.To make the result further effective, you can walk and pay attention to cardio load.