Weight loss exercises, performed without proper preparation and control, cannot lead to the desired results.Belly and sides are the most problem for the woman and require an integrated approach to the learning process.
The main components of effective weight loss are constant physical activity and proper nutrition.To get the maximum result to this list, you can add cosmetic procedures and move to a sports meal.
Lighting rules using physical activity
In the gym or at home, it is impossible to get the desired result and keep it in the future if you do not follow the standard rules for using physical activity for weight loss.
And that:
- Proper nutritionSBefore the upcoming training, it is worth refraining from food (after 1.5 hours), but do not expose the body to hunger.1 hour before you visit the gym, it is recommended to eat about 100 g of protein food.For greater efficiency, you can drink a cocktail over cardio training, with the addition of L-Carnitine.It will help to activate the process of release of 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 to the body.
- ExerciseFor abdominal weight loss and sides, it should be included in a set of workouts for all muscle groups, despite the fact that most women have the most problem areas.The effect of physical exertion on a particular part of the body (such as the hips) can lead to the opposite effect.They will increase in volume while the other muscles of the body will remain out of the tone and have a relaxed structure.
Effective weight loss exercises and sides.Also strengthen the muscles of the back.
- Correction is only done at the end of trainingSReducing the fat layer in each woman is individual.If the stomach is a problem area, it does not mean that when exercise occurs, it will be reduced by volume.The fat may begin to leave elsewhere: breasts, arms and legs.If you have to focus on any area, then the whole set of exercises (on all parts of the body) is first performed and only at the end of the training is given additional correctional loading of the problem areas.
- Do not allow maximum loads during training.Women always want to lose weight quickly and in several sizes at once, so they enter the gym, give their maximum load.Its overproduction, which can be expressed in the frequency of training or their duration, leads to fatigue of the nervous system.At the initial stage, 1 workout a week for 60 minutes each, with the subsequent increase in their number.
- Turn off the simultaneity of cardio and strength training.Some elements of cardio training must be performed before force but limited time.For example, use a treadmill or bicycle for 10-15 minutes before the start of a power workout.This procedure will help in the heating of the muscles and their preparation for more loads.Cardio training itself must be done separately from the strength, another day and should have the same duration (60 minutes).It is unacceptable to perform 2 consecutive workouts in a row to prevent body survival.
Strengthening the muscles of the press for weight loss and tightening of the abdomen, sides at home
Exercises for weight loss of the abdomen and sides require initial preparation.It is necessary to bring the muscles in tone to give physical activity on them.
You do not need to visit the gym for this stage, as this can be done at home that does not require sports equipment.Performing elementary exercises will not only help to prepare and tighten the muscles, but also to begin the weight loss process in the body.
Cardio training
Cardio workouts are designed to maximize muscle involvement and prepare them for future physical activity.From this stage all types of training begin, including power.The high rate of contraction of the heart muscle helps to enrich the muscles with oxygen and lead them to tone.
To complete this task, it is not necessary to use a treadmill as it is common in the gym.Some varieties of cardio training exercises can be used at home.
| The name of the exercise | Performance technique |
| Square jumps | In the initial position, the body is vertical, the arms are directed along the body, the legs are located at the width of the shoulder. When you exhale, you need to sit quickly by picking up the pelvis like down (to the floor), then jumping up as you reached out.Then return to your original position. In order to use the greater part of the muscles in the exercise, movements of the hands are required. |
| Japus | In the starting position, the woman is in a squat position, resting her hands on the floor.The palm trees are erect, completely lying on the horizontal surface.
When exhaled, the legs sharply (in the jump) move back until it is completely lengthened in the knees.The position of the body should take the posture for preparing for pressing. From this position the legs, as well as in the jump, return to the original position.Then the body stands up and occupies the position of "standing". The exercise is performed quickly, at the expense and is repeated from a sedentary position. |
| Caterpillar | In the upright position, place your feet in the width of the shoulder, lower your hands on the body.
The exhalation is bent forward as the palms are completely on the floor.At the initial stage you can bend your knees. Once the limbs were on the floor, you should start moving forward on your hands.The steps continue until the body absorbs parallel to the floor.At this point, you should repair it for a few seconds, then with similar (stepped) movements, pull your feet to your hands, finding itself in a bent position. After the exercise, the case is stacked and returned to the original position. |
| Plank |  The most effective exercise to connect almost all the muscles of the body.Despite static performance, it has a positive effect on muscle tone and weight loss.The body should take the situation similar to pushing and then bend your hands to the elbows and rest them on the floor.The position of the hands doesn't matter much.They can be arranged in parallel or combined. In this position, you should stay as long as long as the back remains evenly, the body is extended as much as possible. |
| Explosive press -ups | The body, before starting the exercise, is in a position similar to ordinary bottles.The implementation technique is the same, but with 1 difference.Once the body descends to the floor, it must be pushed as much as possible in the situation so that the hands are pulled from the floor.At this point, make cotton with your hands under your body.
At the initial stage, you can simply tear your hands off the floor without making cotton. |
Press exercises
Exercises for weight loss of the abdomen and sides use almost the same muscle groups.These areas need a particularly thorough study as the main fat deposits are concentrated in them.
5 exercises that help you lose weight and pull your stomach:
| Name | Execution Specifications |
| Direct | To perform, you must lie on the floor in the starting position: close your hands in the castle behind your head.Break your legs from the floor, bend in your knees to form an angle of 90 °. Exhale and tighten the body to the bent legs.At the same time, the legs should not move.You can additionally help the elbows of the hands by pulling them in the direction of the knees. While at the end point, take a breath and return to it. During the exercise, the legs are constantly bent and do not fall to the ground until the end of the whole approach. |
| Backward | The body and legs are located in a position similar to a straight twist.
The hands are extended parallel to the body, the palms are directed down. When exhaled, the pelvis is torn off the floor and pulls to the chest.The back at this time did not break away from the floor. The knees do not extend to the end of the approach. When your breasts and knees are in contact, you should stay in this position for a few seconds, and then (inspire) return to the original position. |
| Two -stage lifting | Give the body a horizontal position lying on the floor.Combine your feet and stretch your socks.Place your hands horizontally to the body, remove the brushes behind the back in the lower back area.
At the exhalation, lift your legs directly above the ground, at an angle of about 15 °.At the end, hold them for a few seconds. Continue lifting your feet until their position does not become perpendicular to the ground (90 ° angle).At the end point, they will rest again for a few seconds, and then (inspired) lower your legs to the ground. During the exercise, the head should not get off the floor. |
| Lifting |  Lying on the floor, bend your legs in the knees while the legs are also located on the floor.I will stretch my handsOn exhaling, tear the pelvis off the floor and lift it up.The back must remain straight, the deviation in it is not necessary.For a few seconds, stop at the end point and then lower your pelvis. |
| Vacuum | Standing on the surface, in a calm state, place your feet in the width of the shoulder.Remove your hands on the waist or more on the body.
On exhaling, draw the stomach as much as possible, trying to touch it to your spine.Fix in this position. To exhale, bring the stomach into a natural state and then repeat the exercise. |
Exercise of oblique abdominal muscles to tighten the sides
It is recommended that weight loss exercises be performed in the morning.This allows you to configure the body to active work and put it in tone.After performing exercises with the help of the abdominal muscles, it is necessary to spend sufficient time for the inclined muscles.
Exercises on the hair abdominal muscles are designed to form waist and posture.We also note that they work when walking, running, rotating and flexing the torso.As the tilted abdominal muscles are deep enough and are minimally charged in everyday life, consider a set of exercises that focus on learning the inclined abdominal muscles.You can pump the tilted abdominal muscles, standing, lying down and sitting, allowing you to combine different exercises.
| Name | Execution Specifications |
| Slopes in opposite directions | As horizontally, place your feet -width at a distance.At the same time, stretch your hands and lift over your head.It is more effective to perform this exercise with the help of a weighing agent.If there are no dumbbells, it is advisable to use empty plastic bottles with poured water in them.Tears are taken into their hands and rising above their heads. On the rise, tilt the body to the right until the muscle tension is felt.Go back to exhalation. Repeat the slope in the other direction. The body should move in a vertical plane during the exercise.Is not allowed to turn forward or backward. |
| Scallass | In the starting position, the body is located in the same way as when preparing to press -ups in the clock.
Exhaling, without tearing your hands off the floor, pull your left leg toward your chest.You have to do this in a jump. Then, just like in the jump, return your left leg to the original position and at the same time pull your right leg toward your chest. The exercise is performed dynamically, resembling fast movements up the rock. |
| Side attacks | The body is located vertically, the legs a short distance from each other.The hands can be stretched parallel to the body or bend at the level of the breast.
After exhalation, a step to the left is made with the simultaneous squat of the left leg.The right leg remains straight.Movement is similar to an exercise using a prefix step. On the exhalation, return to the vertical position and do the same in the other direction. The whole approach is performed at a fast and rhythmic pace. |
| Sloping | In the supine position, bend your legs so that it is perpendicular to the knee area, resting on the legs.The arms are removed behind the head and bent at the elbows.
When exhaled, the breasts will rise up and unfold to the right.In this case, the left hand extends and refers to the opposite (right) thigh.The inspiration of the hand and the body returns to the original position. In the next exhalation, the exercise is repeated in the other direction: now the right hand refers to the opposite (left) thigh.  At the initial stage, when you turn the case, you can rely on the elbow of the opposite hand. |
| Lifting the legs from the lateral position. | Lying on the floor, stretch the body and turn on the right side.Stretch your right hand in front of you and place on the surface perpendicular to the body.When performing the exercise, this hand can be used as supporting.Remove the left to the head.
At the same time, lift (tear) the body and legs from the floor as much as possible, remaining in a horizontal position.With proper performance, this exercise is like a slope of the lying on the side. When you exhale, return to the original position, repeat the exercise several times.Then turn to the other side and do the same. |
Inventory exercises
Exercises for weakening the abdomen and sides can be performed by ordinary gymnastics and with the help of elementary sports shells, which include ropes, elastic bands for fitness and fitball.
In these types of exercises, when it is impossible to use the inventory, you can apply weights for dumbbell weights for the most efficiency (in their absence - plastic bottles of water).
Using Weight Loss Inventory:
- Instead of cardio training in the hall, you can resort to a rope.Different types of jumping on it are recognized as one of the most effective exercises for the development and strengthening of the heart muscle.The jump rope is a universal simulator.In order to perform full cardio training, it is necessary to alternate ordinary jumps with cross, 1 leg, in different directions and double.During the performance of simple jumps, a maximum load of the muscles is given, the rest of the species can be used as a rest, slowing the rotation of the rope.
- At the initial stage of the classes it is not recommended to use devices that increase the load.If a woman is already prepared and wants to increase the efficiency of training, you can use elastic fitness strips.Most of the side muscles and legs are associated with alternative leg swings.If, when performing these exercises, place a circular fitness reaction on the feet of the feet, then the load on the legs increases.Using them is useful if the weight loss process is already completed and a manifestation of muscle relief is required.
- Using Fitball for press and tilted muscles can facilitate them (in the case of beginners) and complicate (for trained women).If there is not enough muscle strength to lift the legs up (for example, from the position of lying down the stomach), then the task is to simplify if Fitball is placed 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 swings 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 the sports shape and weight of the woman, the proper distribution of physical activity is required.If this happens at the gym, then it is better (at least once) to contact a professional trainer so that he or she will make the necessary schedule and a set of exercises.
In the case where training is performed independently and at home, you need to start with 1 power and 1st cardio per week.At the same time, spend them every day alternating with each other.At the beginning of the training, a set of exercises requires a minimum number of approaches to prevent general discomfort.Subsequently, the number of approaches can be increased.
Approximate Belly and Site Program for 1 week (should be included in the General Training Complex):
- MondaySIt is tilted from the side (15 times in each direction), 1 approach + inclined twisting (10 times in each direction), 1 approach + lifting the legs from the lateral position (10 lifting for each leg), 1 approach.
- Tuesday - rest.
- Wednesday-Pressing, fully dedicated to cardio loads.
- Thursday- Rest.
- FridaySMilitary jap for 1 minutes, 1 approach + climb (1 min), 1 approach + inclined twisting (10 times in each direction), 1 approach.
As you get used to 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 own contraindications.In the case of a medical ban on sports and light fat in the abdomen and sides, the workouts should not be conducted.