All of them know how to easily accumulate the extra pounds from the waist, and the stomach. But why does this happen?
The understanding of the mechanism of the process, you will find it easier to create programs, weight-loss, and reduce the amount of problēmzonās. "Fat builds up from the excess calories in your diet. It is a superfluous energy, the body stock, " said Victoria, Kasilova, a personal trainer, and founder of the lab, a personal fitness center. — You can make the following analogy: imagine that you took the money, bought gold bars and put them in a safe deposit box to be shut down with the key. Now, imagine that you are going to the money to get back. Do you need to find a key in the wallet, open, remove these in the bars, go to them in exchange for money. With lipolysis, it is the same: in order to start the fat burning process, it is necessary to involve a number of factors: to determine the hormonal background in a calorie deficit. There is a need to create such a need for energy, the body itself wanted to have these in stock, have to spend".
Remove the sides and the belly is: where do we start?
With an understanding of the fact that the human body can't lose weight locally, it is only in a particular area. "You are allowed to accumulate in excess of kilos and vājējat, in accordance with its constitution, and genetics," — says Ekaterina Demidova, a master trainer for the direction of a group program of the federal network of fitness clubs. So, you went to the infamous "boca", but the belly was more flat, you will have to, in order to reduce the weight of the whole — to restore the diet and perform physical exercises.
However, take them to the needs of the mind. "There is a myth that there are, in which we train the muscles to do for us, and it is burned fat. — It is not. Because of the fat-burning process in the us takes place through the entire body, rather than topically. But we can work on problem areas. In what way? Develop there muscles develop strength or agility. But in the specific to burn fat in one location, we can't, because he would leave it the way it is meant to your body's specifications. What an easy and fast losing the volume of the foot area, the one — on-belly region, while the one to first reduce the chest, upper back, and only then to everything else. The body is the first thing that gives a fat from the places where he was considered to be of less priority for retention. But the most important to him-spot (for women, it is more than once in the abdomen, flanks and thighs), he / she shall be returned to "stock" much worse". Therefore, to balance the weight-loss and in the dense program of the will and the strength training and cardio, and proper nutrition.
In order to get rid of the fat in the abdominal area: the key of the error
The most common mistakes a coach believes that the following:
1. Used for you go on a thermo-jeans or a polyethylene film. "There is a myth about it, that's where we sweat, where we strive for slimming, — commented Victoria, Kasilova. But it's not. After the fat doesn't leave. If it would be as simple as that was, it was only to walk to lose weight in a sauna. In fact, as a result of which it will pass only liquid. And sometimes for the good, the. The vilinādama "sweatshops" palīginstrumentiem", you will dehydrate the body and increase the workload for the heart of the system'. And, in addition, the risks of damage to the internal organs. For example, corset training, is increasing the pressure on the internal organs, impairs blood circulation, and enables deep muscle work".
2. The abandonment of the concept of functional exercise. The idea of a fast to lose weight in the belly, that passion to some is that they ignore any in-class exercises, keeping your fitness exercise, just cutting for the press. And for free, after all. "First of all, can be the pumped media to a non-technical, free in the body, says Victoria, Kasilova. If a person begins to train, the first he displayed marked relief of the hands, the legs, the back of the tiles, in the press". But all of this can only be achieved if your "sports menu" of strength and functional training, then, it is once again going to have to work all your body muscles.
In the second place, are, in themselves, in the abdominal press exercises are not as energy-intensive as many of the basic package of the motion as in sit-ups, eyes, and push-ups. "In order to create a greater daily calorie intake, the primary requirement is that the weight loss of the stomach, the sides, and the whole of the body), it is necessary to work the large muscles. This is similar to the functioning of a car engine: "strolling" consume little gasoline, off-road, the car is much slower. So, here's the area — it's in the leg muscles, but "strolling" is a prelum abdominale muscles". Plus, at the extreme of working only in the area of your abdomen, you run the risk of harmful your back. "It is impossible to know how to work with the body, and are fanatical loading of the press, you're likely to get an injury-a belt, a hernia, or a protrusion, over a beautiful stomach. Because of this movement there is a compression effect on the nervous system'.
3. Carrying out an unnecessary and / or inappropriate exercises. The first concerns the slope at the edge of resistance training. "Do not effectively fought by the side of in the same way. The waist in such a manner, you will also be a slimmer than. Some of the muscle groups, step up, however, the desired effect cannot be achieved. The spleen, the hantelēm, if you don't have to hurt, if the pain is an unpleasant sensation, if you will, it helps to as a placebo. While the specific benefits of the training will be. Instead, better to do it on the diagonal, the bearings while it is more secure to the waist".
With the worth of doing exercises on the abdomen and the sides of the
The focus of the study is to muscle the experts recommend that only in a few cases. "The pump in this area, separately, a necessary for beginners for those who are not at all in the training, after rehabilitation, after the baby's birth. Here is a useful lightweight type of presses lying on to the floor boards and the like for her to exercises on a stable support, said Victoria, Kasilova. It is necessary, in order to bring together in a single block, the chest and the pelvis. The coupling between the two areas of the soft. In order to make it in the ruthless and to be able to fulfill the normal training to deal with domestic affairs, without the back injury, and you need to simply exercise the abdominal muscles".
The same is true on the outside, the nomination of the athletes. "It is also worthwhile to include the training of the abdominal press exercises for those who are preparing for competitions, such as the fitness bikinicom," says Victoria, Kasilova. If you are already a long time of use, and are not going to participate in the contest, fitness bikini does not make sense even in addition to the chosen media. "When a person is in the job for some period of time, good coordination of the abdominal press exercise program off less as a matter of priority. Because of the press of the large load acts as a stabilizer, it keeps your body, when you make a pietupienus by weight, attraction, bench press, thrust, push-ups.
The most effective exercises for weight loss belly and sides
There are quite a lot of types of exercises in this area, but not all of them can give you the desired effect. Plus, in addition, not all movements are available for the training sessions in the home environment. "I would suggest to take-home exercise is simple, and in terms of technology. It is desirable to compile the program from a variety of the movement of the press is made up of many small fibres at different angles. The combination of an uneven distribution of assignments, you'll be able to all of them for the use of the". We asked experts to draw up a list of the most-effective, light-weight, and simple exercises to abdominal press. Here they are:
Only it is: "This is a versatile exercise, which is actively working on the deep muscles, including the transversus abdominis, and oblique. You can also make a different kind of rod, — a classic, side -, or dynamic, most of all, to make it technically and in the correct way. In its place, for the minutes of the boards, the more effective will be take a few short breaks for a couple of seconds, the so-called "as a fraction of one" bar".
The share of part-fading, "In wash to go out, only to apakšmalai for you to activate the straight abdominal muscle and the oblique", — says Ekaterina.
"Square": "in this situation, if properly executed, you'll be able to caurstaigājamas to flex their muscles in the bark", — reminds Ekaterina Demidova.
Also, to effectively develop the belly, and the sides will help in the exercises for " it is "not intended" for the purposes of this zone. It has almost all the power of the base — squats, deadlifts, and pr, "it is Worthwhile to realize that the abdominal press exercises are not always developing, not only in the belly of the muscle, to the us, they are involved in all of the cor — of the ta muscle, which is located in the middle of the body, connecting the sternum and the pelvis", — commented Victoria, Kasilova.
We are asked to Viktorijai of the show, we have an exercise in the complex, which will be drawn up, taking into account all of these factors.
How to create a class
- Start the workout with uncomplicated joints in the gym, or a 10-minute cardiopatici. It helps to prepare the muscles and joints against overload.
- To comply with all of the exercises in a row.
- Keep track of your breathing: the key steps needed to take a breath.
- Nodarbojieties with the application of 4 to 6 times a week.
- The gradual increase of the load. "The adaptation of the organism (and hence change) takes place only when we are creating the stress, the extra mile, Therefore, it is desirable for each week, to gradually complicate the task of the lesson: to use the charges to increase the number of repetitions".
- Add your workouts to the Cardioceratidae. If your schedule is regular strength training, be sure to include in our set of cardiozone — it will be enough for 40 to 50 minutes of run, Biking, jogging, two to three times a week. "The heart will lead to the consumption of them has the most calories and with the help of it we can get rid of a portion of the fat, but here are the exercises for the belly of the press release will help to make the muscles stronger". In order to carry out the assembly, you will need a mat and a fitbols.
The straight line of pressure
Lying flat on your back, your knees slightly bent. The belt press to the floor. Working on the muscles of the ieelpā to elevate the shoulders above the floor, a hand stretch forward, touch the palms of the hands the knees. Do not strain the neck and shoulders. Quickly go to the back of the mat. This will be one repetition. Follow the steps in the range of 15 to 20, for example.
The oblique twisting
Lying flat on your back, your knees slightly bent. The belt press to the floor. Working on the muscles of the ieelpā to elevate the shoulders above the floor, and will have to check the casing on the right side. The hands spread out in front of you. Do not strain the neck and shoulders. Smoothly return to the starting position. Follow the steps in the range of 15 to 20 repetitions in each direction.
Turning back to the
Lying flat on your back, hands extended along the body. Have your knees slightly bent, and lift your legs up. Push the hair on to the floor. Working on the muscles of the ieelpā lift your pelvis up from the floor and slide the foot below the head. Your stomach is touching your thighs. Quickly go to the original position. Follow the steps in the range of 15 to 20 repetitions of exercises.
Turning to the climbing of the pelvis
Lying down on the back of a hand, to connect the palace of pakausī. Relax your neck and shoulders. The belt press to the floor. The legs fold up, legs crossed at the ankles. Exhaled, while working the muscles of the press, at the same time lift the cover over the mat, shoulders, and pelvis. Smoothly return to the starting position. Follow the steps in the range of 15 to 20 repetitions of exercises, to watch for breathing difficulties.
Side of the side plate in the dynamics of the
Apgulieties on the right side, the right arm bent at the elbow and lean on the forearm. The legs pull out, and atbalstaties on the floor of the side surfaces of the stop, the left-hand position on the hip. Do not cave in at the waist. The izelpu lift your pelvis from the floor, the work of the press, and the lower back muscles. Softservices at the upper point of 3 to 4 seconds and then return to the starting position. Do 20 repetitions on each side.
Rotation of the foot from a position lying down
Sit down comfortably on a mat with straight legs. Slightly lean the body backward. The bend in the wrist elkoņos, to get a bit of the back and lean on the forearm. The bend of the leg to the hip joints, and then drag them to the top. The crosses push off of the floor. Working on the muscles of the bark and the legs evenly to get the Myski and a straight leg to the left, and go back to center and lower them to the right. This will be one repetition. Follow the steps from 10 to 20, for example.
Elevators on the shell of the fitball
Nogulieties the fitbols to the left, placing the balls in the casing, and the pelvis. The legs pull out, and atbalstaties on the floor of the side surfaces of the stop. A left-hand bend, and place the palm of the hand to the head. With your right hand, slightly lean the ball in front of you. Working on the muscles of the press, and of the skin, ieelpā evenly noplēsiet of the upper portion and the casing of the gabarītos of the fitball. Do not slouch and do not cave in at the waist. The inspiration to return to the original. This will be one repetition. Do one of the following 20 to 30 for example, on either side.
The growth of the pelvis on the fitball
Stand in front of the bar, based on the live hands, placing your feet on a fitball. Is to improve the curvature of the spine and do not slouch. Bending your knees and working the muscles of the press, push the pelvis up. Tighten the hips onto the stomach, podkalivat fitbols close at hand. Smoothly return to the starting position. This will be one repetition. Do 20 to 30, for example.
Walk with a fitball
Lying flat on your back, legs extended forward, between his legs to press the fitbols. The hands extended along a body. Lift up your legs with fitball on top, perpendicular to the floor, and, working with the muscles of the press, and of the skin, exhaled, lower it down to the corner of 30-40 degrees. This will be one repetition. Do 20 to 30, for example.
The dynamic determination of price
Please accept the emphasis on direct hands. Do not improve the deflection of the back pain, relax your neck and shoulders. Activate the muscles of the anterior surface of the body-muscle, body, leg, and arm. Then alternately bend your elbows and dive in to the bar on the forearms. Go back to the starting position. Do the maximum repetitions of exercises for about one minute.
When to expect results?
Many of the experts are in agreement: dagnis of wasting is 10 days, for example), be detrimental to the health of the location and the cause of such a rapid growth of the work of the weight. Plus, there are great risks that you have returned to pounds "will bring along a friend — the body hoard fat in the event of a new android, or a period of grueling training.
Better to lose weight gradually. "Our effort is always directly proportional to our results. Adhering to the proper diet and exercising 4 to 5 times a week, after a month, you're already set to see the first results. But do not forget that a dense process, it is very individual, it has to be taken into account for each of the functions, let's say, the "raw data". Most importantly, focus on what you want to achieve, rather than the difficulty, then you definitely will achieve a goal". So please, take into account the scheme of the exercise, do it on a regular basis, and be able to observe the first results in terms of weight loss in a month.