All of us know how easy it is to do that in the extra pounds, I have a waist and abdominal area. Men, why are you doing this?
The mechanism is to Understand this process, you will be able to build a program for weight-loss and in the reduction of the volumes of the zones of the problem. "Fat accumulates due to excess calorie intake. Added to This the energy of the body book, " explains Victoria, Kasilova, personal trainer and co-founder of the laboratory of personal fitness. It is possible to make the sv an analogy: think of the dig that you took the money, and gold bought them out of the bars and put it in a safe, secure. Remember to dig now that you have decided to return your money. First, you have to find the key to the safe, open it, take out those bars, it is possible to change it for the money. Lipolysis Of the same thing: in order to start the process of weight loss, you need to check a lot of factors, some hormones, a calorie deficit. We need to create the en for the demand on the body's energy, which he wished to have the reserve to spend it."
Remove the sides of the abdomen, and where to start?
With an understanding of the fact that the human body can't lose, I weight locally, that is to say, only in a certain area. "If You win, and the weight will go down, and I weight according to your Constitution and genetic make-up," — says Ekaterina Demidova, a master trainer for the program as a control group, the national network of the clubs of fitness. So you are left with the infamous "Chernobyl", stomach became more flat, and you have the need to reduce the overall revision of the nutrition and physical activity.
Men's, choose them wisely. "It's a myth that if we work out, the muscle, burn the fat. It is not the case. Because in the process of weight loss, that happens to me all the body and not the local level. Men, we're able to work on the problem area. If so, how? In order to form the en contraction of the muscles, for the development and strength of the movement. Burn the fat, in Particular, at a given place, we can't, because he's leaving, which is calculated from the characteristics of your body. Simple, fast, One, and lose the volume I have my legs, a little bit of-I the stomach area, and one is reduced first, to the chest, the upper part of the back, and then all the others. The body, he first of all from the areas in which they are considered to be less of a priority of storage of the data. The key, And the majority of the seats (in the mind of women, it is often the stomach, hips and thighs), he gave "warehouse" a lot worse". Therefore, a balanced weight loss system, to include, strength training, questions and answers, and a proper diet.
In order to get rid of the fat that I the abdominal: the great mistake
The most common mistakes made in considering the trainer as follows:
1. The use of a thermal corset training, or a plastic substrate. "It is a myth that if we are sweat, we are going down, I have the weight of, say, Victoria, Kasilova. But it is not the case. Sweat is fat that doesn't go away. If it was all so easy, you can just go to the bottom, I weight in a sauna. In fact, as a result, only the liquid. And sometimes a bra under it. The excuse of "sweatshops" devices" section, you can use the body and increase the burden on the heart, I am that." With the added risk of injury to the internal organs. For example, the corset during exercise, will increase the pressure on the internal organs, impairs blood circulation, giving the muscles, and the deep work."
2. The rejection of the functional training workout. The idea is so fast, weight loss stomach, is fascinating to some, they are ignoring all of the exercises, I'm leaving for the sin of the fitness of the schedule is to turn in only the. In vain! "First of all, it is not pushed out of the pumped-labourer, fix your body," says Victoria, Kasilova. If a person starts working out, he was the first visa en a marked elevation of the arms, the legs, the back, and only then — pack abs". And all of this can be the just about of your attainable "sports" section of the menu, power, and functional training, which is, once again, it's going to work on all the muscles I the body.
On the other, by themselves, are not the equal of the exercises of energy that a lot of the basic movements, such as squats, pulls, push-ups. "In order to create the en for the higher calorie consumption is an important precondition for slimming the abdomen, hips, and whole body), in order to work with the large muscles of the body. This is similar to the way the engine I have the car: "a compact car that was dragging a little bit of the place, FUN times. So, is the model of the muscles I her legs, and "vagabond" are the abdominal muscles". Plus, in the case of excessive working only with the region of the stomach, you run the risk of hurting your back. "To be able to work in the body, the fanatically charging, and the press, the more the dog is likely to be the injured back, hernia, protrusion, or, rather than the en of the beautiful belly. Because these movements have a significant effect on the compressive spinal column."
3. Unnecessary conduct or inappropriate exercises. The first one is the one bending to the side, with a selection of free weights. "Is not an effective way to deal with the content in the way it is. The waist is that it is thinner and more delicate are not going to do that. The muscle groups will increase, with men it is expected that the effect will not be able to succeed. Incline with dumbbells if you don't damage the on the not in my back discomfort, if it helps you as a placebo. Men's en a particular advantage of such an exercise is not going to be the case. It is better to make the en of the horizontal diagonal of the twist, secure it to the lower part of the back.
Who should perform the exercises for the belly to the sides
To focus on the development of the abdominal muscles, experts suggest that the I only some of the fall. "The pump is in this area, separately for the novices, as they do not have the education or training for rehabilitation after she was born. This is a useful, easy-curl-lying on the floor, walk the plank exercises and the like firmly on the support, " says Victoria, Kasilova. It is necessary to combine in a single unit, and in the middle of the sternum, the pelvis. The connection between these areas soft to the touch. In order to make it hard to be able to carry out regular exercises in order to cope with the household without a back injury, a simple exercise is to the muscles".
The same applies to the speakers of the students. "It is crucial to include exercises for those who are preparing for a competition, for example, the fitness of bikinicom," adds Victoria, Kasilova. If you have been exercising for, and will not take part in the competitions, fitness, bikini, and furthermore does not make sense to download it, tap on it. "If you have a time for a little bit of practicing time, the development of coordination of exercises from systems that are less excluded, have the same priority. Because of the pressure I have great exercises to function as a stabilizer, it is to support your body when you do weights, squats, pull-UPS, presses, pulls, and push-UPS.
The most effective exercises for weight loss and sides of the abdomen
There are many different types of exercises for that area, men do not have all of them are able to give a dig to the desired effect. Plus, the traffic isn't available for at home training. "I would recommend to do at home, easy exercises, from the point of view of the technology. It is advisable to draw up a programme of operations; the press is composed of many small fibres which are situated in different points of view. By combining different exercises, you will be able to make use of them." We are asked to compile the available experts that in order for a list of the most effective, easy, and simple exercises for the press. Here they are:
Plank: "It is a multi-faceted exercise, which is actively working with the deep muscles, including the transverse abdominis and the obliques. You can carry out different types of straps — a classic game that the site, as well as dynamic, the most important thing is to do it in a correct way and a well. In place of the minute bars, it is more efficient to carry out several of the major Swedish Newspapers, short, with a pause of a few seconds, the so-called "the bar".
Partial rotation: "Performing the curl, you can rise only up to the lower edge of the blades, so as to activate the rectus abdominal and oblique", — Ekaterina says.
"The square": In this case, as it is done in the right way, you will be able to train in isolation, core strength" — reminds Ekaterina Demidova.
An effective way to train the stomach, the sides, and the will to help, to dig, to direct the exercise of the "not designed" for this area. Almost the whole of the base of a squat, thrust, etc "implied that not always ab exercises work not just your abdominal muscles, there are those who are involved in the entire core, the muscles that I am in the middle of the body and connects the pelvis" — sums up Victoria Kasilova.
Victoria asked me to show the en a set of exercises, that takes into account all of these factors.
How to build the en of the lesson
- To start your training with a single-or joint training sessions, a 10-minute cardiopatici. This will help them to prepare for, and lead to the muscles to stress.
- Perform all exercises in a row.
- Follow the breath, it is the most important thing that you are effort to do, on the out breath.
- To participate in this program, 4 to 6 times a week.
- Gradually increase the load. "The adaptation of the organism (and hence the change I have created, when do we have to stress, the extra mile, and, Therefore, any time each and every week, gradually complicating factor in the current study is to use the weights and increase the number of repetitions".
- Full-time course Cardioceratidae. If your schedule is not that regular strength training, you will need to add it to our b & b is by the cardiosense 40 to 50 minutes of swimming, Cycling, Jogging, two to three times a week. Cardio is going to be creating consumption of calories, with their help, we can get rid of some fat, women abdominal exercises will help to make the muscles stronger." You will need to be en a Mat and fitball.
Directly to the lanyard
Lie on your back, bend your knees slightly. In the lower part of the back, press it to the floor. To work your abdominal muscles, exhale lift the shoulder blades off the floor, extend your hands forward, hands touch the knees. Do not strain the neck and shoulders. Smooth the back down to the Mat. This is going to be en repeated. Perform 15 to 20 of them.
Oblique twists
Lie on your back, bend your knees slightly. In the lower part of the back, press it to the floor. To work your abdominal muscles, exhale lift the shoulder blades off the floor, and his body to the right side of control. Extend your hands in front of him. Do not strain the neck and shoulders. Slowly return to the starting position. Perform 15 to 20 repetitions in each direction, I say.
Reverse crunches
Lie on your back, extend hands along the body. Bend your knees slightly and lift your legs. Press your lower Back against the floor. To work the abdominal muscles, the breathing, the pelvis to lift off the floor and put more of your legs behind your head. Stomach should touch the thighs. Smooth it down to the starting position. Perform 15 to 20 repetitions of this exercise.
The twist with the rise of the pelvis
Lie on your back, hands, and connects to the castle in the back of his head. Relax the neck and shoulder areas. In the lower part of the back, press it to the floor. The legs, pull it up and crossed my ankles. On the exhale, work your abdominal muscles, lift up, and at the same time, the Carpet over my shoulder and my hip. Slowly return to the starting position. Perform 15 to 20 repetitions of this exercise, watch your breath.
The side plank-I dynamics of
Lie down on the right side of the page, on the right arm, bend your elbow, lean on the forearm. The legs pull out to rest on the floor, I was able to enter the surfaces of the feet, the left hand is on her spot on the hip. The cave is Not at the waist. Exhale, lift your pelvis off the floor, your abdominal muscles to work, and back again. Softservices at the top for 3-4 seconds and return to starting position. Komplett 20 for each repetition I, the direction of the.
The Rotation of the bones of the from a lying position
Sit on the Mat with legs straight out. Something in the tilt of digging to the back of housing. Bend at the elbows, at the back, and leaning on his forearm. Bend your legs at the hips and pull them up. The sacrum touch the surface of the earth. To work the abdominal muscles, the bark of the hips, and gradually the toes, shave my legs, and to the left, and then he found on the floor to return to them, and in the lower right corner. This is going to be en repeated. Perform 10 to 20 of them.
Sit-UPS on a fitball
Lie on a fitball with a sin of the left-hand side of the body, and place the ball of the pelvis. His legs drag on the floor, and the rest of the side surface of the foot. Arm, Place your left hand and place the back of the head. The right hand lightly holding on to the ball in front of him. Your stomach muscles cut, and the Work of breathing, slowly lift the upper part of the body from the exercise ball. Slacker or Not, WHAT I the lower part of the back. Inhaling, return to the start. This is going to be en repeated. Running out of these 20 to 30-I in each direction.
The rise of the happening at the fitball
Standing, I to the bar with a support on straight arms, place your feet fitball. Deflection won't grow in the lower part of the spine and do not slouch. Bend your knees and work your abdominal muscles, the pelvic push-up. I pull the thighs, the abdomen, the podkalivat the exercise ball closer to your hands. Slowly return to the starting position. This is going to be en repeated. 20 or 30 Runs out of them.
Lower your legs with fitball
Lie on your back, pull feet forward, between your legs, hold the fitball. Hands pull along the body. Raise your legs up with a fitball at right angles to the floor and works on the muscles layer, and the exhale, lower them down to the angle I, degrees for between 30 and 40. This is going to be en repeated. 20 or 30 Runs out of them.
Dynamic plank
To take, the emphasis is on hands on the bars. Do not Increase the deflection, I the lower back, relaxing the neck and shoulders. To activate the muscles I have, the front surface of the body, the muscles I the body, the thighs, the arms. Alternately bend your elbows and drop down onto the wooden plank I was under the arms. To return to the starting position. The high reps will Perform and the exercises in a minute.
As you can expect for results?
Many experts agree that fast weight loss for 10 days, for example) any injury or damage to health, and can lead to rapid weight gain. Plus, there is the en-the risk that the return of the pounds is going to be "bring your friends" — your body will hoard the fat, as I the case of a hunger strike, a strenuous period of exercise.
It makes more sense to lose, I will weight gradually. "Our goal is to always be on I is directly proportional to our results. Adhering to a proper diet and exercise 4-5 times a week, a month or so later, you will already see the first results. Men, please do not forget that the process of losing weight depends on the individual, it is always necessary to take into account, and I have the special characteristics of each of the, let us say, a "source of data". The most important of all, focus on what you want to achieve, is not a difficulty, you are assured of an objective to achieve something." So, take a portion of the exercise is to our system do it on a regular basis, and you may notice the first results weight loss I a month.