Dilution exercises performed without proper preparation and control cannot lead to the desired results.The belly and the sides are more problematic for a woman and requires an integrated approach to the training process.
The main components for effective weight loss are constant physical activity and proper nutrition.To get the maximum result in this list, you can add cosmetic procedures and switch to sports food.
Lighting rules using physical activity
In the gym or at home, it is impossible to get the desired result and save it in the future if you do not follow the standard rules for using physical exercise in order to lose weight.
And this:
- Meal.Before the next training, it is worth refrain from food (in 1.5 hours), but do not expose the body to hunger.1 hour before visiting the gym, it is recommended to eat about 100 g of protein food.For greater efficiency, you can drink a cocktail before a cardio training, with the addition of L-Carnitine.Will help activate the process of releasing fat amino acids in the body.After each training (power or cardio), for 1 hour, it is not recommended to use carbohydrates, creating a carbohydrate window in the body.
- exerciseFor loss of abdominal weight and sides, it should be included in a training group for all muscle groups, despite the fact that most women have the most problematic areas.The effect of physical exercise on a certain part of the body (for example, hips) can lead to the opposite effect.They will grow in volume, while the rest of the body's muscles will remain out of tone and have a fiery structure.
Effective weight loss exercises and sides.Also strengthen your back muscles.
- Correction is done only at the end of the training.A decrease in the fat layer in each woman is individually.If the stomach is an area with problems, then this does not mean that when physical exercise appears, it will decrease in volume.It is possible that the fat will begin to leave elsewhere: breasts, arms and feet.If you need to focus on any area, then the whole complex of exercises (in all parts of the body) is first performed and only at the end of the training additional correction load is given to problems with problems.
- Do not allow maximum loads during training.Women always want to lose weight quickly and in some sizes immediately, so entering the gym, give themselves the maximum load.Its overload, which can be expressed in the frequency of training or their duration, leads to excessive work of the nervous system.In the initial phase, 1 training per week of 60 minutes each, with the subsequent increase in their number.
- Exclude the simultanement of cardio training and strength.Some elements of cardio training should be performed before strength, but limited time.For example, use a routine or a bike for 10-15 minutes before starting an energy training.This procedure will help warm the muscles and prepare them for further loads.Cardio training itself should be performed separately by power, another day, and have the same duration (60 minutes).It is unacceptable to develop 2 routine training in order to prevent overload of the body.
Strengthening the press muscle for weight loss and abdominal tightening, sides in the house
Abdominal weight loss exercises and sides require initial preparation.It is necessary to bring the muscles to tone in order to give physical activity on them.
For this stage, it is not necessary to visit the gym, as this can be done at home that does not require sports equipment.Performing elementary exercises will help not only in preparation and tightening of the muscles, but also begin the process of losing weight in the body.
Cardio
Cardio training is designed to maximize muscle involvement and prepare them for future physical exercise.From this stage, all kinds of training begin, including power.The high rate of contraction of the heart muscle helps to enrich the muscles with oxygen and bring them to tone.
To complete this task, it is not necessary to use a routine, as is customary in the gym.Some types of cardio training exercises can be used at home.
| Name of Exercise | Enforcement technique |
| Dance | In the starting position, the body is vertically, the wings are directed along the body, the legs are located at the shoulder width. When extracting, it is necessary to sit quickly, taking the pelvis as down (toward the floor), then pour it up while stretching your arms.Then return to its original position. To use most muscle in exercise, hand movements are needed. |
| In the starting position, the woman is in the "in the meeting" position, supporting her hands on the floor.The palms are directed, completely lying on the horizontal surface.
In extraction, the legs significantly (in the jump) move back until they are completely kneeled.The position of the body should take a place preparation position. From this position, the legs, as well as in the jump, return to the starting position.Then the body runs and takes the "attitude" position. Exercise is performed quickly, under expenses, and repeated by a sitting position. |
|
| caterpillar | In a standing position, place your feet in the shoulder width, lower your hands along the body.
In extraction, the body rests forward until the palms are completely on the floor.In the initial stage, you can bend your knees. Once the limbs were on the floor, you should start moving forward in your hands.The steps continue until the body gets a parallel to the floor.At the moment, you have to fix it for a few seconds, after which, with similar movements (step), pulls your feet to your hands, finding yourself in a bent position. After training, the issue is directed and returned to the starting position. |
| Planck |  The most effective exercise to connect almost all body muscles.Despite static execution, it has a positive effect on muscle tone and a decrease in body weight.The body should take the situation similarly to the execution of the push, and then bend your hands to the elbows and rest them on the floor.The position of the hands does not matter much.They can be placed in parallel or combined with each other. In this position, you need to stay as long as possible, while the back remains even, the body is extended as much as possible. |
| Explosive | The body, before starting the exercise, is in a position similar to the usual pushes.The execution technique is the same, but with 1 change.Once the body falls to the floor, it should be pushed as much as possible in position so that the hands are pulled from the floor.At the moment, make cotton with your hands under the body.
In the initial phase, you can simply remove your hands away from the floor without making cotton. |
Press
Abdominal weight loss exercises and the sides use almost the same muscle groups.These areas need particularly complete study, as the main fat deposits are focused on them.
5 Exercises that help lose weight and stomach pull:
| NAME | Execution Specifications |
| Rotation | To execute, you must lie on the floor in the starting position: close your hands to the castle behind your head.Wash your feet from the floor, bend your knees to form an angle of 90 °. Extract and tighten the body to the bent legs.At the same time, the legs should not move.You can also help your hands elbows, pulling them to the knees. While at the last point, breathe and go back to it. During exercise, the legs are constantly in a bent state and do not fall to the ground until the end of the entire access. |
| Clutter | The body and legs are located in a position similar to the right turn.
The hands are lying parallel to the body, the palms are directed down. In extraction, the pelvis is disconnected from the floor and pulled up to the chest.The back at this time does not break off the floor. The knees do not extend until the end of the access. When the chest and knees are in touch, you need to stay in this position for a few seconds, after which (in inspiration) return to the starting position. |
| Two -stage | Give the body a horizontal position, lying on the floor.Combine your feet and stretch the socks.Place your horizontal hands on the body, remove the brushes behind the back in the lower back area.
In extraction, lift your feet to a direct position above the ground, at an angle of about 15 °.At the extreme point, stop them for a few seconds. Continue raising the legs until their position does not perpendicular to the ground (90 ° angle).At the extreme point, they will rest again for a few seconds, after which (in inspiration) lower their feet to the ground. During training, the head should not come out of the floor. |
| Raising the vithes |  Lying on the floor, bend your legs to the knees while the legs are also located on the floor.I will extend my handsIn the extraction, paint the pelvis from the floor and raise it.The back should remain right, deviation in it is not necessary.For a few seconds, stop at the extreme point, and then lower the pelvis down. |
| Vacuum | Standing on the surface, in a smooth state, place your feet in the shoulder width.Remove your hands in the waist or sit along the body.
In extracting, draw the stomach as much as possible, trying to make it touch the spine.Adjust in this position. At the extraction, bring the stomach to a natural state and then repeat the exercise. |
Exercises in the oblique abdominal muscles for tightening the sides
Dilution exercises are recommended to be performed in the morning.This allows you to configure the body into active work and bring it to tone.After performing the exercises using the abdominal muscles, it is necessary to devote enough time to oblique muscles.
Exercises in oblique abdominal muscles are created to form a waist and behavior.We also notice that they work when walking, running, turning and bending the torso.Since the oblique abdominal muscles are quite deep and are minimally loaded in everyday life, consider a series of exercises that focus on studying oblique abdominal muscles.You can pump the oblique abdominal muscles standing, lie and sitting, which allows you to combine different exercises.
| NAME | Execution Specifications |
| Tilts in opposite directions | Being horizontally, put your feet -distant mirror.At the same time, stretch your hands and lift over your head.It is more effective to perform this exercise using a weighing agent.If there is no dumbbell, it is advisable to use empty plastic bottles with water poured into them.Tears are taken into their hands and rise above their heads. In extraction, glue the body to the right until the muscle tension is felt.Return back to extraction. Repeat the slope in the next direction. The body during exercise must move on a vertical plane.Is not allowed to include forward or backward. |
| Scalon | In the starting position, the body is located in the same way as in the preparation of push -ups per hour.
At the extraction, without lifting your hands away from the floor, pull the left foot to the chest.You have to do this in a jump. Then, as in the jump, turn the left foot into the starting position, and at the same time pull the right foot into the chest. Exercise occurs dynamically, which resembles the rapid movements upwards in the rock. |
| Side attacks | The body is located vertically, the legs at a short distance from one another.The hands can extend parallel to the body, or bend to the level of the chest.
After extraction, one step on the left is taken with simultaneous collection on the left foot.The right foot remains straight.Movement is similar to an exercise using a prefix step. In extraction, return to a vertical position and do the same in the other direction. The whole approach is performed at a rapid and rhythmic pace. |
| Oblique | In a lie position, bend your legs so that the perpendicular is formed in the knee area, resting on foot.The hands are removed behind the head and bend over the elbows.
In extraction, the chest will rise and unfold to the right.In this case, the left hand extends and is about the opposite thigh.In inspiration, the hand and body return to the starting position. In the next extraction, the exercise is repeated in the next direction: now the right hand is about the opposite thigh (left).  In the initial phase, when you turn the issue, you can rely on the opposite arm elbow. |
| Raising the legs from the side position. | Lay on the floor, stretch the body and return to the right side.Extend your right hand in front of you and place on the surface perpendicular to the body.When performing exercise, this hand can be used as a support.Remove the left from the head.
At the extract, at the same time lift (tears) the body and legs from the floor as much as possible, remaining in a horizontal position.With proper execution, this exercise is like a slope lying on the side. When drawing, return to the starting position, repeat the exercise several times.Then return to the other side and do the same. |
Inventory exercises
Abdominal weight loss exercises can be performed both by ordinary gymnastics and with the help of elementary sports shells, which include ropes, elastic groups for fitness and strands.
In those types of exercises when it is impossible to use inventory, for the greatest effectiveness you can apply weight weight in the form of dumbbells (in their absence - plastic bottles of water).
Inventory use for weight loss:
- Instead of the cardio training in the hall, you can head to the help of a rope.Different types of casting are recognized as one of the most effective exercises for developing and strengthening the heart muscle.The jump rope is a universal imitator.To perform a full cardio training, it is necessary to alternate ordinary cross jumps, in 1 foot, in different directions and double.During the performance of simple jumps, the maximum load on the muscle is given, the rest of the species can be used as a break, slowing the rope rotation.
- In the initial phase of the classes, it is not recommended to use the load -increasing equipment.If a woman has already been prepared and wants to increase training efficiency, you can use elastic bands for the gym.Most exercises in the muscles and lateral legs are associated with alternative leg oscillations.If, when performing these exercises, place a circular fitness response on the feet of the feet, then the load on the foot increases.Their use is useful if the weight loss process is already completed, and the manifestation of muscle relief is needed.
- Using Fitball for pressing exercises and oblique muscles can relieve them (in case for beginners) and complicate (for trained women).If there is not enough muscle strength to lift the foot up (for example, from the stretch position), then the task should be simplified if the fitball is put under the stomach.It can also be used to increase the load.When the body is on the surface of the fitball, the amplitude of the legs and arms increases, which makes it possible not only to strengthen the muscles but also to stretch them.
Loading program for a week, month for women
Depending on a woman's sports shape and weight, accurate distribution of physical exercise is required.If this happens in the gym, then it is better (at least once) to contact a professional coach in order to compile the necessary schedule and a series of exercises.
In the case where the training is performed independently and at home, it is necessary to start with the 1st energy training and the 1st cardio per week.At the same time, spend them every other day, alternating with each other.At the beginning of the training, a series of exercises requires a minimum number of approaches to prevent general discomfort.Afterwards, the number of approaches can increase.
A rough program for the abdomen and sides for 1 week (should be included in the General Training Complex):
- Monday.Tilts on the sides (15 times in each direction), 1 approach + oblique bend (10 times in each direction), 1 approach + leg up from the side position (10 lifts for each foot), 1 approach.
- Tuesday - rest.
- Wednesday-Training, fully dedicated to cardio loads.
- Thursday- Rest.
- Friday.Military pocket for 1 minute, 1 approach + climbing (1 min), 1 approach + oblique bend (10 times in each direction), 1 approach.
As you get used to physical exercise, after 1-3 weeks, you can gradually increase the number of approaches or the number of exercises performed.
Weight loss exercises, like all physical activity, have their contraindications.In the case of a medical ban on playing sports and small fat deposits in the abdomen and side, no training should be performed.