You all know how easy it is to mark the life of those extra pounds in the area of the waist and the belly. But why does this happen?
To understand the mechanism of this process, it will be easier to build a program of reduction of weight and reduction of volume in the problem areas. "The fat is accumulated due to either an excess of calories in the diet. That is an enormous amount of energy, which is the body's inventory," says Victoria, Kasilova, a personal trainer and a founding member of the laboratory staff of the centre. You can go for this kind of analogy: let's say you've got the money, bought gold bars and put them in a safe deposit box, and shut it with the key. Now, imagine that you have decided to your money back. You will first need to find the key to the vault, the luxury of it, and pull it out of these slabs, go and trade them in for cash. With the diode it's the same to start the fat burning process, you will need to turn on many of the factors of a particular hormone, the lack of calories. To create a need for energy in the body was ready for this actions, spend".
Rinse your mouth and your stomach, well, where to start?
With the realization of the fact that the human body can't lose weight locally, that is, only in a specific area. "You have accumulate extra pounds and to lose weight, according to the constitution, and genetics," says Catherine To assistant coach in the direction of the software group of the federal network of fitness clubs. So have you been striking the "mouth", whereas the stomach has become more flat, you'll have to reduce the weight, and, in general, to re-create the diet and exercise.
However, in order to catch up to her with your mind. "There is a myth that when we train a muscle we have, and the burning of the fat. — It's not like that. Because the process of fat burning, we have to occur all over the body rather than locally. But we can work on the problem area. On what grounds? Form there, the muscles develop strength or dexterity. And, in particular, to burn up the fat that we can't, because it comes out as well as the calculated characteristics of the body. Someone else you easily and quickly lost in the volume of the water proof cover for the feet of someone else in the belly area, but one has to first decrease to the chest, the upper part of the back, and then, and only then everything else. In the body, the first thing that gives a fat from the places in which he thinks the least priority to be stored. And the most important, for it places (for women, it is more likely that only in the stomach, mouth, and hips), it gives you a "stock" a lot worse". Thus, in the balanced weight loss program will provide, and the exercise of force and cardio and a proper diet.
To get rid of the fat in the belly area, all the major bugs
Two of the most common mistakes many trainers consider the following:
1. Use of training thermal girdle, or a plastic film. "Distributed research, where we sweat, we and lose weight," said Victoria, Kasilova. But it's not. With the sweat the fat is not coming out. If this is true, that it was simple to do, you could just simply walk to lose weight in a sauna. In fact, it is the result of exhausting the oxygen in the liquid. And sometimes, it's a good of the responsibility of the buyer. To be carried away by the "factory" devices", you will dehydrate your body and increase the workload of the session. And you also run the risk of harming the internal organs. For example, the corset during exercise, which increases the pressure on the internal organs, impairs blood circulation and provides deep muscle work".
2. An exemption from the exercises are functional. The idea is to have a quick weight loss of the stomach, and so in love couple that they are ignorant of any fiscal year, leaving the academy to the schedule, the only hope for the media. And all in vain! "First of all, it is pumped to the press with no training, drop the body,' says Victoria, Kasilova. If a person starts to train, he gets one of them was created before I dig in for the relief of the arms, the legs, the back, and then on to the cubes of the press. And all of this is only possible if you have it on your "to sports menu, power, and functional strength, that is, one more time, you'll have to work all of the muscles in the body.
In the second place, in and of itself, abdominal exercises are not nearly as energy intensive as many of the basics of the movement, such as squats, pull-ups. "In order to create the most amount of calories you burn (essential for weight loss, the belly, the sides, and the whole of the body, there is a need to work with a big muscles. This is how it works: the motor car: "runabout" spend a little bit of gas, and the price — sometimes more. So here it is, the price is for the muscles of the legs, and a "runabout" is a muscle release. In addition to this, excessively, by working with only the belly area, then you run the risk of harming the party in the back. "I would not be able to work with the body, and the fanatically charging of the printing press, it is possible for you to get an injury in the lumbar region, herniation, or protrusion, of a beautiful belly. Because these movements are in compression and the impact on the spine.
3. The execution of useless and / or inappropriate activities. The very first concern if you tilt it in the direction of the resistance. "This is not a cost-effective way to deal with both sides of this form. The waist, therefore, you will also be more fine-don't do it. Some of the groups of muscles in a firm, but it was expected, the effect is not going to be able to. Lean back with the weights, if you don't get hurt, and if the lumbar spine doesn't have the unpleasant feelings, and if you're a placebo. But the very use of such an exercise, it won't be. Instead, the best thing you can do diagonal, twisting and lying down, it is more secure to your waist".
Whoever it is worthwhile to carry out the exercises for the belly and on the sides
To focus on the development of the abdominal muscles, experts advise that it is only in a few cases. "People in this area should be in beginner, for those who have much, or any, training. — after a discharge, after the time of delivery. Here you will find useful easy-to-kind-of-twist lying on the floor, to the waist, and as she exercises on a stable pillar, " says Victoria, Kasilova. — It is necessary, in order to merge into a single block of the breast bone and the pelvis. The link between the data in the fields of light.... In order to make it rigid and to be able to perform the exercises to standard, to deal with domestic affairs, and without prejudice to any of the back, and is in need of a little exercise for the abdominal muscles".
The same is true for the schedule of the athletes. "Also, it is worth to include into the workout, abdominal exercises for those who are preparing for competitions — for example, a fitness center, bikinicom," adds Victoria, Kasilova. If you are training for a long time and it is not going to take part in fitness competitions, bikini area, does not have the sense, and in addition, balance in the media. "When a person has been exercising for a long time, it has developed co-ordination, exercises of the press of the program, are excluded, unless a matter of urgency. Because of the printing press in the great workout that works as a surge protector, it keeps your body, when you perform a squat with the weight, pull up, press, pull, push".
The most effective exercises to lose weight in the belly and on the sides
There are many different types of exercises for this region are, however, not all of them are able to give you the effect you want. In addition, not all movements in available-for-training-in-house. "I would recommend that you to perform the exercises at home, simple, to the point of view of the engineer. It is advisable to draw up a programme for a range of movement of the press, is the fruit is a cluster of small fibers that are located at a variety of angles. By combining dissimilar exercises that you will be able to ask. We asked the experts to make a list of the most-effective, light-weight and simple exercise for your abs. Here they are:
The belt: "this Is a year in which they are operating and the deep muscles, including the transverse abdominus, and the obliques. You can carry out different types of straps — a classic, on the side, or pivot, is the most important thing is to make the information correct. In a time of one minute, the belt will effectively carry out various short term, with a delay of a few seconds, the so-called "fractional" at the bar".
Incomplete-hope: "in the performance of the torque, and be ye lift up, only the lower edge of the blade, so you have to turn directly to the abdominal muscle and the obliques," says Catherine.
The "box", "in this position, for the correct execution you're going to be able to individually work the muscles of the husk" — like Catherine, for the prediction of fracture.
Indeed, the work in the area of the belly and on the sides to help with the exercises directly, "not" was given to this area. For This reason, almost all of the power from the base of a squat, traction control, and the STATE. "It is a pity to understand that ab exercises are not always working not only the muscles of the abdomen, and have them involved in all of the heart — muscle, which is located in the middle of the body, and it connects to the sternum, and the basin", — it amounted to a Victoria's Kasilova.
We ask Victoria to show you a set of exercises, composed with all of these factors.
How to build a lesson
- Start with a simple training to joint a gym, or a 10-minute cardiopatici. This will help to prepare the muscles and joints of the load.
- To perform the exercise in a consistent manner.
- Hold your breath: efforts must be made to the device.
- Do this 4 to 6 times a week.
- Gradually increase the load. "The adaptation of the organism (and, therefore, to change the look and feel) can only happen when we create the stress that extra mile — So, it is advised that each and every week, a little bit of everything to make him use it to support your weight, and to increase the number of repetitions".
- To complement the training Cardioceratidae. If your schedule is not regular, strength-training, do not forget to add it to our complex, cardiozone will be enough for 40-50 minutes in the swim, bike, run-of-two-to-three-times-per-week. "The Cardio, you will build up the consumption of calories, together with your help, we can get rid of some of the fat, and here's a workout for your abs help to make the muscles stronger." For the implementation of the program, you will need a mat and a fitball.
Direct torque
Lie on your back, with your knees slightly bend. Press your lower back into the floor. Working on your abdominal muscles, exhale as you lift the blade up from the ground, and your hands, pull up to the front of you, tap your knees with the palms of your hands. Don't strain your neck and shoulders. Gently fall back onto the mat. It would be a repeat. Follow the 15 to 20 women.
Torsion bars
Lie on your back, with your knees slightly bend. Press your lower back into the floor. Working on your abdominal muscles, exhale as you lift the blade up from the ground, and goes to examine the body to the right. The hand pulling the front of it. Don't strain your neck and shoulders. No problems, go back to the original position. Do 15 to 20 repetitions on each side.
Found a kink
Lie down on your back with your hands, gently pull on the body. Bend your knees slightly and lift your legs up. Press your lower back into the floor. Working on your abdominal muscles, exhale and lift your pelvis from the floor, and point your feet on top of his head. The belly should touch the thighs. Gently down to the original position. Do 15 to 20 reps of the exercise.
Abdomen, with the elevation of the pelvis
Lie down on your back with your hands to connect with a castle on the back of the head. Relax your neck and shoulders. Press your lower back into the floor. The legs pull out to the top, crossing his ankles. On the out-breath, working out your abdominal muscles to simultaneously lift the carpet from the shoulders and the pelvis. No problems, go back to the original position. Do 15 to 20 reps of the exercise, hold your breath.
The side strap on the pivot
Lie on your right side, your right hand, bend your elbow and lean on your forearm. The foot, and then pull temPRyo u on the floor on the sides to stop the left hand, place it on her hip. Don't PRulybaites back. With the out-breath, tearing up the taz on the floor to work the abdominal muscles and the back. Softservices at the top of the 3 or 4 seconds, then return to the original position. Do 20 repetitions on each side.
Rotate the feet in a lying-down position
Sit on a mat with your legs straight. Gently relax the body to the back. As you bend your arms in elbows to bring it a little back and lean on your forearm. Fold the legs into the hips and pull them to the top. The sacrum, then press it to the floor. Working on the muscles of the printing press, the skin of the hips, gently bring the myski and a straight leg to the left, back to center, and you dip it on the way to the right. It would be a repeat. Follow the 10 to 20 on these.
The elevation of the body of the fitballe
Lie down on the fitball the left-hand side, putting the ball in the box, and in the pelvis. The foot, and then pull temPRyo u on the floor on the sides to stop. On the left hand, fold it, and place the palm of your hand on the back of the head. With your right hand, gently touches the ball to the front. Working out the abdominal muscles and the skin, when you exhale, gently tear off the top portion of the body of the fitballe. Don't slouch, and don't PRulybaites back. With the breathing, then go back to the original one. It would be a repeat. Do it for the next 20 to 30 on each side.
The elevation of the pelvis on the fitballe
Get on board with your support hand, putting his feet on the fitballe. Does not improve flexion, the lumbar spine and he said, " ... Bending to his knees, and works the abdominal muscles and push the pelvis up. Pull out the part from the hips to the abdomen, podkalivat fitball closer to you. No problems, go back to the original position. It would be a repeat. Follow the 20 to 30 period.
As you lower your legs, with fitballom
Lie down on your back with your legs and pull it to the front of you, between your legs, hold the fitball. The hand to pull on the body. Lift up your legs, fitballom up perpendicular to the ground, and working the abdominal muscles and the skin, on the out-breath, soak it all in for as low as an angle of between 30 and 40 degrees. It would be a repeat. Follow the 20 to 30 period.
The dynamic strap
Take the emphasis lying on the straight hand. Does not improve flexion, the lumbar spine, relax your neck and shoulders. Activate the muscles on the front side of the body, the muscles of the body, the legs, the hands. Then, one at a time, bend your elbows and lower the bar to chest. To return to the starting position. Do as much repetitions of an exercise for a minute or so.
When you are waiting for the results ...
Many of the experts agreed: weight loss the quick in about 10 days, for example), it will damage your health and lead to such an exponential of a set of weight. In addition, there is a serious risk that the former weight to take your friends to the body is treasure of the fat in the case of a new hunger strike, or for a period out of training.
It makes sense to reduce the weight gradually. "Most of our effort is always directly proportional to our results. By sticking to a proper diet and exercise 4-5 times a week, once a month, you are sure to see results. But don't forget that in the process of losing weight is a very personal one, here always be the need to take into account the particular characteristics of each one, and, as it were, "raw data". The most important thing — to focus on what you want to achieve, and is not in trouble, and you are sure to reach for any purpose. So please take a note that in our scheme, the exercise, ask for it regularly and you will be able to see the initial results of weight-loss is already in the business by this time next month.