Everyone knows how easy to gain extra pounds in the waist area and the abdomen. But why is this happening?
Understanding the mechanism of this process, you will be easier to create a program to reduce the weight and reduce the volume of problem zones. "Fat accumulates-an excess of calories in the diet. This is another energy that the body vocabulary — explains Victoria Kasilova, personal trainer and founder of the laboratory of personal fitness. — You can hold this analogy: imagine that you have taken the money, bought gold bars and put them into the vault, closed the key. And now imagine that you have decided to get that money back. You must first find the key from the safe, open it, remove these rods, go exchange it for money. With lipolysis same thing: to start the process of losing weight, it is necessary to activate many factors: certain hormonal background, a calorie deficit. It is necessary to create such a need for energy to the body of the uncle he wants to take these stocks to spend".
Remove the sides and belly: where to start?
Understanding of the fact that the human body can't lose weight locally, i.e. only in a certain area. "You write the extra pounds and lose weight according to your constitution and genetics", — says Alena Demidova, master trainer of the direction of the group programmes of the federal network of fitness clubs. You to leave the notorious "boca", and the stomach is more flat, you'll need to reduce the weight of the generally — redesign the diet and perform the exercise.
But pick up should be with forethought. "There is a myth that there, where we train a muscle, the us and burns fats. — This is not true. Because the process of weight loss in us, occurs throughout the body, not locally. But we can work on the problem zone. In what sense? Form there, the muscles develop strength helena motility. And specifically, burn fat at some point we can't, because that's the way it is designed the features of your your body. Anyone to easily and quickly lose volume in the area of the foot, someone — in the abdominal area and for someone with the first drops, chest, upper back, and only then everything else. Body the first thing is to give away the fat of those places, where it is considered less of a priority, its storage. And the most important thing for him places (in women it is most often just the belly, hips and thighs) it gives the "stocks" much worse". So a balanced weight loss program will include strength exercises, cardio and proper nutrition.
How to get rid of fat in the abdominal area: basic errors
The most common mistakes coaches consider the following:
1. Use on training, the thermo-corsets helena plastic film. "The widespread myth about the fact that there, where we sweat, where we and lose weight, — says Victoria Kasilova. — But it is not so. Then the fat will not disappear. If everything was so simple, it would be possible to walk just lose weight in the sauna. In fact, in the result, leaving only the liquid. And sometimes it's good, right. Carried away "sweatshops" contraptions", you dehydrate the body and increase the burden on the heart of the system". And yet — the risk of weakening the internal organs. "For example, the corset during exercise increases pressure on the internal organs, impairs blood circulation and gives deep muscles to work".
2. The rejection of functional exercise. The idea for fast weight loss stomach then drags some, that they ignore any kind of exercises, taking in my fitness plan, just twisting on a press. And in vain! "First of all, I never pumped the press on an untrained, loose body, — says Victoria Kasilova. — If a person begins to train, first with him appears a pronounced relief of the hands, feet, back and only then — roll the dice lisa". And all this can be achieved only in the case that in your "sports menu" strength and functional training, then again there have to work all the muscles of your body.
Second, by themselves, exercise the the press, they are not nearly as energy-intensive as many of the basic movements like sit-ups, pull up, push-up. "To create a greater consumption of calories (a key condition for weight loss belly, hips and your whole body), it is necessary to work the large muscles. It's similar to how it works car engine: "the rover" about a little gasoline, transmission — sometimes more. So here's suv — that the muscles of the leg, and "the rover" — is it abs". Plus to it, too only works with the areas of the abdomen, you run the risk of hurting your back. "Not driving to work the body, and fanatically loading press, you will probably get injuries of the lower back pain, hernia helena protrusion, than a beautiful belly. Because these movements have a compression effect on the spine".
3. Meet the useless helena inappropriate exercise. To the first belongs the sail direction with a load. "Not fight effectively with the parties in this way. Waist, so, too, thinner you. Some muscle groups will strengthen, but the expected effect is not going anywhere. Bend with dumbbells, if you no harm, if in the lower part of the back is not uncomfortable feelings, if it helps you as a placebo. But the maximum benefit from this exercise will be. Instead, it is better to do a diagonal twisting lying down, it is safer for the lower part of the back".
Who is worth it to do the exercises for the abdomen and sides of the
Focus on the study of the muscles of the press, experts advise only in certain cases. "Pump this zone especially to be beginners, those who have no training — after remediation after giving birth. Here it will be useful, easy kind of twisting, lying on the floor, bar and similar exercise on stable pillars, — says Victoria Kasilova. — It is necessary for it to unite into a single block of the breast bone and the pelvis. Coupling between the data zone — soft. Make it hard and is able to perform the usual exercises, to cope with the household chores, without a back injury, and need simple exercises for the abdominal muscles".
The same is true for speakers of the athletes. "Also, it is worth to include in the training exercises at the press, who is preparing for competition — for example, fitness bikinicom," added Victoria Kasilova. If you are long you exercise and you do not intend to engage in a fitness competition bikini does not make sense on the swing press. "When a man I coached some time, develop coordination, exercise the the press be excluded from the programme as less of a priority. Because the press on the big exercises works as a stabilizer, it supports do not exceed your body when you perform squats with navytáhnoutnaueneem, pull-ups, dumbbell, traction control, push-up".
The most effective exercises for weight loss abdomen and hips
There are quite many types of exercises for the guests, but not all of them are able to provide you with the desired effect. In addition, not all movements are available for exercise in home conditions. "I would recommend to perform home exercises simple in terms of technique. It is advisable to compile a program from the various movements: press consists of many fine filaments, located under different angles. Combining different exercises, you will be able to all take advantage of". We asked the experts to list the most effective, lightweight and simple exercises for the press. Here they are:
Planck: "It is a versatile exercise, which intensively work the deep muscles, including the transversus abdominis, and oblique. You can perform various kinds of moldings, classic, side, helena dynamic, what is most important to perform their technically and correctly. Instead of quickly-rails, will be more efficient to perform several short interruption of a few seconds, the so-called "fractional" bar".
Incomplete torsion: "Performing the twist, climb only on the bottom edge of the blades, so you activate the rectus abdominis muscle and the oblique", — says Catherine.
"Square": "In this position when done properly you will be able to insulated flex your muscles bark," recalls Katerina Demidova.
Also effectively work through the guests of the abdomen and the hips will exercise the right "not intended" for that zone. This is almost the entire power base — squats, deadlifts, and other "it is Worth it to understand that the exercises at the press does not always drawing up not only the abdominal muscles, we have in them activated the entire cor — the muscle, which is located in the middle of your body, connects the sternum and the pelvis", — sums up Victoria Kasilova.
We asked Victoria show us that the complex of exercises, drawn up with regard to all these factors.
How to build a workout
- Begin the workout with uncomplicated articular gymnastics helena 10-minute cardiopatici. This will help prepare the muscles and joints of the burden.
- Follow all the workouts consistently.
- Attention to breathing: a major effort is needed to do, as you exhale.
- Get involved in this program 4-6 times a week.
- Gradually increase the load. "The adaptation of the organism (and thus change the appearance) occurs only when we create stress, moreover, and Therefore, it is appropriate every week a little bit complicated courses: use of loading, increase the number of repetitions".
- When training Cardioceratidae. If it is in your plan, no regular strength training, I will definitely add to our campus cardiozone — enough will be 40-50 minutes of swimming, Cycling, jogging two-three times a week. "Cardio will generate the consumption of those calories, with its help we can get rid of certain parts of the fat, and this is exercises for the press will help to make the muscles stronger." For the completion of the complex you will need a mat and fitball.
Direct twisting
Lie on your back, knees slightly bend. The lower part of the back press to the floor. Working the muscles of the press, on exhaling lift your shoulder blades above the floor, hands pull forward, touch hands to knees. Not strain the neck and shoulders. Smoothly descend back on the mat. It will be one replay. Make 15-20 offers.
Oblique twist
Lie on your back, knees slightly bend. The lower part of the back press to the floor. Working the muscles of the press, on the exhale, lift your shoulder blades above the floor and will check the bushing to the right. Hands stretch out in front of himself. Not strain the neck and shoulders. Smoothly return to the starting position. Perform 15-20 repetitions on each side.
Reverse twisting
Lie on your back, hands pull along the trunk. Knees slightly bend and raise your legs up. Press the lower part of the back to the floor. Working the muscles of the press, on the exhale, lift your pelvis off the floor and point the foot on the authors behind the head. The belly should touch the thighs. Smoothly descend to the original position. Perform 15-20 repetitions of the exercise.
Twisting with lifting the pelvis
Lie on your back, hands put this in the lock on the back of the head. Relax the neck and shoulders. The lower part of the back press to the floor. The legs pull up, cross-legged to the ankle. As you exhale, that works the muscles of the press, at the same time lift up above the pad of the scapula and the pelvis. Smoothly return to the starting position. Perform 15-20 repetitions of the exercise, watch for breathing.
Sidebar in the dynamics of
Lie on your right side, right zika bend at the elbow and lean on the forearm. The legs stretch out and rest in the floor of the lateral surfaces of the feet, the left zika place on the hip. Not cave in in the lower part of the back. With exhale, lift your pelvis off the floor, work the muscles of the press and back. Softservices at the top position for 3-4 seconds, return to starting position. Perform 20 repetitions on each side.
The rotation of the legs from a lying position
Sit on a mat with straight legs. Lightly kick the body back. Bend your hands, your elbows, get a little bit back and lean on the forearm. Bend the lower limb at the hip joint and pull them up. The Sacrum press to the floor. Working the muscles of the press, bark and hips smoothly to get the Myski and straight legs to the left, return to center and lower them to the right. It will be one replay. Perform 10-20 of these.
The increase in ward on fitballe
Lie on fitball the left flank, posting on the ball of the trunk and pelvis. The legs stretch out and rest in the floor of the lateral surfaces of the feet. Left zika bend and place your palm on the head. The right hand lightly lean on the ball in front of him. Working the muscles of a press and peel, on the exhale smoothly raise your upper torso from fitballa. Not slouch and not cave in in the lower part of the back. With a touch to return to the default. It will be one replay. Follow the on 20-30 like in each side.
Lifting the pelvis on the fitballe
Stand on the bar from the reliance on direct hands, place your feet on the fitballe. Not increases the deflection of the lower part of the back and not slouch. Bending knees and works the muscles of the press, push the pelvis up. Pull the thigh to the abdomen, podkalivat fitball closer to the hands. Smoothly return to the starting position. It will be one replay. Do 20-30 of these.
Receding feet with fitballnam
Lie on your back, pull feet forward, between your lower limbs hold the fitball. Hands pull along the trunk. Lift your legs with fitballnam up perpendicular to the floor and by working the muscles of a press and peel, on the exhale lower them down to an angle of 30-40 degrees. It will be one replay. Do 20-30 of these.
Dynamic bar
Take the emphasis lying on the direct hands. Not increases the deflection of the back, relax the neck and shoulders. Activate the muscles on the front side of your body – the muscles of the torso, thighs, hands. Then alternately bend your elbows and descend in the bar on the forearm. Return to starting position. To perform maximum repetitions of exercises in one minute.
When to expect results?
Many experts agree: losing weight fast (in 10 days, for example) harm health and lead to such a sharp increase in body weight. Plus, there is a big risk that the surrendered kilograms "will lead with you friends" — a body treasure the fat on the case of a new hunger strike, helena period, exhausting training.
Wiser to reduce weight gradually. "Our effort is always directly proportional to our results. Adhering to proper nutrition and exercise 4-5 times a week, after a month I definitely see the first results. But do not forget that the process of weight loss is very individual, here it is always necessary to take into account the characteristics of each and, say, the "input data". The most important thing — focus on what you want to achieve, and not on the problems, and then you are sure to achieve any purpose". So take note of our workout scheme, do to her regularly and be able to observe the first results of the weight loss for over a month.