Everyone loves beautiful and slim bodies. We always envy a handsome man with an athletic figure. Don't blame everything on genetics. Man creates his own body!
This article describes the most popular and effective exercises to lose weight on the abdomen and sides.
Anatomical features of the muscles of the anterior surface of the abdomen
Before moving on to training, you need to know the basic anatomical features and functions of the abdominal and lateral muscle groups. The rectus muscle is located along the white line of the abdomen.
This muscle is responsible for cherished abs cubes. At the edge of the rectum of the abdomen, the external and internal oblique muscles stretch. Examining these muscles will reduce the waist and remove unnecessary "ears" on the genitals.
It is important to know!
Any workout definitely starts with warming up and warming up your body. This will speed up the body's metabolism and prepare the muscles for training.
Warming is very important because it prevents damage. Just a few minutes:
You need to- March in one place, lift your legs high for 45-60 seconds. It is better to do it at maximum speed.
- Run on the spot for 1-2 minutes. Simulating running at a slow pace will speed up blood circulation in the body.
- Shake your arms in front of you until you feel a burning sensation on your shoulders.
Exercise for abdominal weight loss
Everyone hit the abdomen once and dreamed of dice. Unfortunately, not all exercises are equally effective. Each training program has its place and the desired tempo and technique.
The mistake of a person who chooses an exercise for the press is to choose a more complex and imaginative exercise. This is wrong, because sometimes the simplest and most popular workouts have a better effect than the two again.
So, what you need to do to lose weight:
- Turns the body to the ground.Lie on your back and put your hands behind your head. Lift your legs in the air and bend at the knees. In this case, the hips should be vertical. As you breathe in, raise your elbow to the opposite knee 12-17 times in a row. This exercise engages the lateral abdominal muscles.
- Torso bending.Lie on your back and bend your legs. Hands behind head. When exhaling, pull the shoulder blades off the ground while ensuring that the elbows are on the side. Raise your shoulder blades by rounding your back. Repeat 15-17. Then hold the body in a bent position for 20-25 seconds. This supplement will increase the effect of exercise and speed up the weight loss process.
- The top and curves of the body on the machine.You need a bench or a chair to do this. Lie on your back and put your legs in a chair. In this position, the knees should be upwards. The hands are behind the head, the elbows point to the side. Lift your shoulder blades off the ground and keep your elbows in place. After 20-30 repetitions, we continue the exercise by bending the left knee with the right elbow and the right with the left elbow.
- Raise your legs on the bench.This exercise involves the lower rectus abdominis (lower cubes). Sit on the edge of a chair or bench to start this exercise. Put your hands on the back. Keep your feet flat. Raise your legs by bending at the knee joint, trying to reach your knee joints.
A series of exercises to thin the abdomen, sides, thighs and thighs
Effective exercises to lose weight on the abdomen, sides and legs look like this:
- Lizard.Abdominal muscles, back, spine and a small amount of arms are used during training. He sits on the floor, hands behind his back. Bend at the back and lift the floor as high as possible above the floor. In this case, the head is thrown back. Keep your feet straight. You can move your hands away from the thighs to facilitate training, but it should be noted that the closer the hands are to the thighs, the tighter the muscles.
- Scissors.Sit on the floor and straighten your back. Hands stand behind. Raise your feet 45 degrees above the ground. Hold for 10 seconds. Then, spread your legs without lowering and lower for 15-25 seconds. It is advisable to do the training in a slightly backward-leaning position. This will put maximum stress on the problem muscles of the abdomen and hips. The lower the back bend and the smaller the angle between the floor and the legs, the greater the difficulty of training.
- Raise your knees in the back position.Training involves the muscles of the trunk and lower extremities. In the supine position (as in the push-up movement), the back is straight, lifting each knee as high as possible to the stomach in turn, first directing the maximum number of repetitions to the shoulder of the same name. Then the opposite shoulder, the maximum number of repetitions.
Exercises with sports equipment are rightly considered more effective and more interesting to perform.
Hula hoop classes are suitable for girls of all ages. They are very simple to apply and are very effective even at home.
You don't need to buy an expensive gym to train your luggage and hip muscles. It is enough to buy a gymnastic hoop or hula hoop and do the exercises listed below systematically.
- Slopes.Elementary exercise that activates the oblique muscles of the abdominal, external serratus and intercostal muscles. Systematic training of this muscle group significantly reduces the waist and will make the silhouette of the figure more athletic. Forward curves should be made with a perfectly straight back. This will tighten the muscles along the waist, which are responsible for keeping your posture straight. Execution: stand on the ground. The legs are spaced apart. Straight arms hold the hula hoop over your head. Trying not to move the pelvis, we bend in 4 directions. Repeat 12-17 in both directions.
- Rotates.This exercise emphasizes the load on the oblique inner and outer abdominal muscles. Because you need to keep the pelvis still, the thigh and hip muscles are opened. Keep your feet wide apart. The hands hold the hula hoop in front of the chest. Without moving the pelvis, we turn to the right with the hoop at the expense of 1, and to the starting position at the expense of 2. The parties are not alternatives. Do 13 repetitions in one direction first, then the same amount in the other direction.
- Shake your legs.This exercise uses the maximum muscle group: back, legs, arms, abdominal muscles. Execution: stand on the ground. The hands on the top hold a hula hoop. We try to keep our back still, we put our feet 60-90 degrees forward, sideways, backward. Shoots alternately for 12-22 repetitions in both directions.
The next exercise is done with dumbbells (at home, dumbbells can be replaced with anything heavy of any weight).
Squats are the best exercise to tighten the abdominal muscles and thighs. Take dumbbells in your hands. In a standing position, step forward with your right foot. And we sit so that the left knee touches the ground, and the angle of the right knee at the knee joint was at least 90 degrees (this is a reliable angle when loading the knee joint). We repeat 13 times in a row for both legs.
Then we start with the ball. The best ball training that trains all the muscle groups in our body is the "plane in the ball".
During this exercise, the thigh, abdomen and back muscles take a heavy load. It will increase body tone and definitely improve your mood, because it is not a boring sport.
Plane on the ball: Place the ball on a flat surface. Lie on your stomach on the ball with your hands and feet on the floor.
When you are in a comfortable position, try to lift your arms and legs off the ground at the same time. In this case, it is important that all trunks and limbs are at the same level. We hold this position for about 30 seconds.
Breathing exercises for weight loss at home
- Diaphragmatic Breathing(abdominal breathing) is a preparatory exercise for the next step. It prepares your muscles for stress and prevents convulsive reactions from becoming too intense. Execution: you exhale while breathing, you inhale, you squeeze the air out of your body.
- Vacuumis a versatile exercise to increase the strength of your figure and reduce your waist. This action can be performed not only at home, but at work at any time. It is done in a lying position, standing, sitting, and at the same time on all fours (the most difficult choice). The technique is quite simple. We take the position you want. We inhale and exhale as we inhale, hold your breath for a few seconds in the initial stage. Start classes once a day and increase the number and duration as you wish.
Tips from trainers and nutritionists to lose belly weight effectively
Storing excess belly fat has always been a problem for men and women of all ages. Excess calories are for some reason immediately placed there.
To keep yourself in shape and look attractive for the spring-summer season, you should start training at least 4-6 months in advance. Our body is not able to lose weight in a specific area.
We lose these extra pounds gradually and evenly from all parts of the body. Therefore, your workouts should include strength and aerobic exercise for the whole body.
And at the end of the workout, do targeted exercises for problem areas. Exercises are best done several times a week for an hour and a half.
Try to change your diet to increase the effect of exercise. It is better to consume complex carbohydrates (boiled cereals) and protein foods (boiled meat, eggs) 2 hours before training and 90 minutes after training.
For plenty of water, both during and outside training. Reduce your intake of flour and sugary foods.
Try to avoid soda and sugary drinks. Take your main meal in the morning.
You can lose weight! If you really want, luck will always be with you. Love yourself and others will fall in love with you too!