We all know how easily those extra pounds in the waist area and abdomen. But why is this happening?
Realizing the mechanism of this process, it will be easier to build a program of weight reduction and the reduction in the volume of problem areas. "Fat accumulates due to excess calorie in the diet. This extra energy that the body stock, — explains Victoria Kasilova, personal trainer and founded a laboratory of personal fitness. — You can spend a simile: imagine you took the money, bought gold bars and put them in a safe, closed for the key. Now imagine that you have decided that money to get it back. You will first need to find the key from the safe, open it, take out the ingots, to go to exchange them with money. With lipolysis the same: to start the fat burning process, you must turn on many factors: the specific hormonal background, the calorie deficit. You have to create a need for energy for the body he wanted the reserves to spend".
Eliminate the ribs and abdomen: where to start?
With the understanding that the human body can lose weight at the local level, i.e. only in a particular area. "You type those extra pounds and lose weight, in accordance with the constitution and genetics," — says Catherine Demidova, the teacher-coach way of group programs of the federal network of fitness clubs. To your left the famous "boca", and the stomach has become more flat, you'll need to reduce the weight in total — rebuild nutrition and physical exercise.
However, getting them should be done with caution. "There is a myth, that there, where we train muscle, we burn fat. — It is not so. Because the process of burning fat have been happening all over the body, and not at the local level. But we can work over the problem area. In what way? To develop there muscles, to improve strength or mobility. Specifically burn fat in a place we can't, why is he leaving so as calculated from the characteristics of your body. Someone can easily and quickly lose volume in the area of the foot, someone — in the abdominal area, and someone first it reduces the chest, the upper hand in the back and only after all the rest. The body is the first thing that gives the fat from those places, where it considers less of a priority storage. And the most important for him to work (women are more often just the belly, ribs and hips), gives "stocks" a lot worse". Therefore, a balanced diet program will include strength exercises, and aerobic exercises and proper nutrition.
To get rid of the fat in the abdominal area: basic mistakes
The most common mistakes coaches believe in the following:
1. Use the workout thermo-corsets or plastic film. "Widespread myth that there, where there's sweat, there we have it, and weight loss, — says Victoria Kasilova. — But it is not so. Then the fat won't leave. If things were so simple, you could just walk to lose weight in the sauna. In fact, the result is that leaves only the liquid. And sometimes the good, the right thing to do. Away from yourself, "sudorific" devices", it will dehydrate your body and increase the load on the cardiac system". And yet — there is a risk to damage the internal organs. "For example, a corset during exercise increases the pressure on the internal organs, affect the circulation of blood and gives you the deep muscles to work".
2. Resignation of functional exercises. The idea for rapid weight loss belly so fascinates some people, who ignore any exercise, leaving the fitness program only twist in the press conference. And in vain! "First, there is pumped the guy in the untrained, relaxed body, — says Victoria Kasilova. — If the person begins to educate first had a noticeable relief of the hands, feet, back and only then — slices". And only this can be achieved only in the presence of the "sports menu" strength and functional workouts, that is once again to work you will need with all the muscles of the body.
Secondly, the same abdominal exercises are not as energy-intensive as many basic moves like sit-ups, pull, push-ups. "To create a greater consumption of calories (the main condition for weight loss belly, sides and whole body), you will need to work with big muscles. This is similar to how it works the machine of the car: "runabout" consumes little petrol, suv — many times more. So, this is the suv is muscular strength of the legs, and the "runabout" — this is abdominal muscles". Plus the fact, too working only with the region of the abdomen, there is a risk to hurt the back. "To not be able to operate the body, and fanatically loading type, you're more likely to get injured fillet, hernia, or protruziû, in spite of a beautiful belly. Because these movements have a compression effect on the spine".
3. Performing unnecessary or inappropriate exercise. To the first belong the gradients on the side of the resistance. "This is not an effective combat with sides this way. The middle so you can also thinner don't. Certain muscle groups, but the desired result won't get anywhere. Lean with dumbbells, if you don't hurt you, if in back no hard feelings, if you these, it helps as a placebo. But the particular use of such an exercise will not be. Instead of that better to make a diagonal twist in bed, it's safer for steak".
Who should perform the exercises for the belly and sides
Focus on the study of the abdominal muscles experts advise only in certain cases. "Draws this zone separately for beginners, those who are not at all preparation — after the restoration after childbirth. Here it will be useful easy kinds of twist lying on the floor, a strap and a similar exercise on a stable support, — says Victoria Kasilova. — You have to be to combine in a single package the sternum and the pelvis. Coupling between data zones — soft. To become hard and be in a position to perform exercises, floor with other projects, without injuries of the back, and they need simple exercises for your abdominal muscles".
The same applies for the speakers of their athletes. "It is also worth to include in a workout, abdominal exercises to those who are preparing for the competitions — for example, a fitness center, bikinicom," — adds Victoria Kasilova. If you have time to train and I'm not going to participate in competitions of physics in a bikini, it doesn't make sense to further rock type. "When a man has been educated a little, has developed coordination, abdominal exercises are excluded from the program as less of a priority. Because you type in big exercises works as a stabilizer, supports your body, when you perform squats with weights, pull-ups, bench presses, push-ups".
The most effective exercises for weight loss belly and sides
There are too many types of exercises for this area, however, not all of them are able to give you the desired result. Plus the fact, not all moves are available for the education at home. "We proposed to perform the exercise at home, just with the point of view of technique. It is advisable to draw up a program from a variety of movements: the press release is composed of many small fibers, are located under different angles. Combining unequal exercises, you can make use of it". We asked the experts to draw up a list of the most effective, easy and simple exercises for abs. Here it is:
Strap: "This universal exercise, in which actively work deep muscles, including the transverse abdominis and obliques. You can perform various kinds of film — the classic, off-road or dynamic, the most important thing is to perform the operation and properly. Instead of minutes straps, more efficient, will perform a series of short, with a break in just a few seconds, the so-called "fractional" strap".
Incomplete twist: "the twist, climb only up to the bottom edge blades, so turn it on rectus abdominis muscles and obliques," — says Catherine.
"Block": "In this position with the right execution will be able to work in isolation of the muscle cortex", — recalls Catherine Demidova.
Also worked effectively in the area of the abdomen and the sides of exercises will help you immediately "not intended" for that zone. It's almost all power base — squat, pull-ups, etc. "it is understood that the abdominal exercises are not always working not only your abdominal muscles, we have them participate in all cor — the muscle power, which is located in the middle of the body, connects the sternum and the pelvis" — sums up Victoria Kasilova.
We asked Victoria to show us exercises that shall be established, taking into account all these factors.
How to build a lesson
- Start your workout with a simple joint gymnastics or 10 minutes cardiopatici. This will help to prepare the muscles and joints in the loads.
- Perform all the exercises with consistency.
- Watch the breath: the main effort is to do it on the exhale.
- Dealing with this program 4-6 times a week.
- Gradually increase the load. "The adaptation of the body (and therefore a change of perspective) happens only when we create stress, the extra mile, — Therefore, it is appropriate that each week a little complicated activity: to use the weights, increase the number of repetitions".
- Complete workout Cardioceratidae. If the program, no regular strength training, be sure to add to our band cardiozone pretty 40-50 minutes swimming, Cycling, running two-three times a week. "Cardio will create consumption of these calories with the help we can get rid of this part of the fat, and here exercises for the abs will help to make the muscles stronger". To perform the complex you will need a pillow and a fitball.
Straight twist
Lie on your back, bend your knees slightly. The middle press on the floor. By working the muscles type, on the exhale, raise the shoulder above the floor, hands pull forward, press the palms on the knees. Do not tighten the neck and shoulders. Land with your back on the pillow. This will be a repeat. Make 15-20 of them.
Oblique twist
Lie on your back, bend your knees slightly. The middle press on the floor. By working the muscles type, on the exhale, raise the shoulder above the floor and will control body to the right. Hand pull in front. Do not tighten the neck and shoulders. Smoothly return to the starting position. Do 15-20 repetitions on each side.
Reverse twist
Lie on your back, pull your hands along the body. The knees slightly bend and lift your legs up. Press the lower back to the floor. By working the muscles type, on the exhale lift your pelvis off the floor and turn the feet up to your head. The stomach should touch the thighs. Land in its original position. Do 15-20 repetitions of the exercise.
Twist with the rise of the pelvis
Lie on your back, the hands connect to the castle on the back of the head. Relax the neck and shoulders. The middle press on the floor. The legs pull up, cross the ankle. On the exhale, working the abs muscles, at the same time lift up the mat of the scapula and the pelvis. Smoothly return to the starting position. Do 15-20 repetitions of exercises, watch out for the breath.
Lateral strap in the dynamic
Lie down on the right side, bend your right arm at the elbow and leaning on the forearm. The legs pull the rest of the floor lateral surfaces stop, place your left hand on the thigh. Don't cave in to the back. On the exhale lift your pelvis off the floor, exercise the muscles of abs and back. Softservices at the top for 3-4 seconds, return to starting position. Perform 20 repetitions on each side.
Rotate the legs from a lying position
Sit on the cushion with legs straight. Slightly tilt the body backwards. Bend your elbows, take it back a little and rely on their arms. Bend the legs at the hip joint and pull them upwards. The sacred press on the floor. By working the muscles type, the cortex and the hips smoothly get Myski and a straight walk to the left, return to center and lower right. This will be a repeat. Perform 10-20 of these.
Lifts of the case in fitballε
Lie down on the fitball left to the side, with the suspension of the ball body and the basin. The legs pull the rest of the floor lateral surfaces stop. Bend your left arm and place the hand on the back of the head. The right hand a little lean on the ball in front. By working the muscles, the type and the bark, on the exhale smoothly, cut off the top part of the enclosure of the fitballκαι. Do not slouch and do not cave in in the back. With inhalation return to the home. This will be a repeat. Follow 20-30 as on each side.
Improvement of the pelvis in fitballε
Stand on the leash, on the basis of the direct hands, placing his leg in a fitballε. Not enhance deformation in the lower part of the back and do not slouch. Bending the knees and working the muscles type, push the pelvis upwards. Tighten the thigh to the stomach, podkalivat fitball closer to the hands. Smoothly return to the starting position. This will be a repeat. Follow 20-30 of these.
Descent of the foot with fitballom
Lie on your back, legs, pull it forward, between legs tighten fitball. Hand pull along the body. Lift your legs with fitballom up perpendicular to the floor and working the muscles, the type and the bark, on the exhale lower them at an angle of 30 to 40 degrees. This will be a repeat. Follow 20-30 of these.
Dynamic strap
Take the emphasis lying on the direct hands. I don't boost deformity of the back, relax the neck and shoulders. Activate the muscles of the anterior surface of the body – the muscles of the body, the hips, the hands. Then alternately bend your elbows and lower strap for the arms. Return to the starting position. Follow the maximum of repetitions of exercise for a minute.
When is out the results?
Many experts agree that the rapid weight loss (more than 10 days, for example), it's bad for health and lead in both the momentum increase of the weight. In addition, big is the risk that the return of pounds of "lead with your friends" — the body hoard fat in case of a new famine or a period of debilitating workouts.
Wiser to reduce the weight gradually. "Our efforts are always directly proportional to our results. By following a proper diet and exercise 4-5 times a week, after a month, you will already see the first results. But don't forget, that the process of weight loss is very individual, here, you will always have to take into account the peculiarities of each, and, let's say, "the original data". The most important thing — focus on what you want to achieve and not for the difficulties, and then you can be sure to achieve any goal". So take into account the shape of the exercise, study the with a regularly and be able to notice the first results of weight loss in a month.