We offer to your attention an article that discusses exercise for weight loss belly and sides. You will learn how exercise will help the process of weight loss and they are better than diets or fasting. You will learn how to correctly approach the selection of exercises and personal characteristics to consider. As well as get acquainted with some basic and effective exercises that can easily perform yourself at home.
How exercises contribute to weight loss
Physical exercises play an important role in the fight against overweight and obesity for the following reasons:
- Physical activity promote active combustion of energy produced from fat. And this leads to fat mobilization and reduce its quantity in the body.
- When a person sits on a low-calorie diet, the body to keep energy reserves, includes a protective physiological response that inhibits weight loss, especially if the diet is too exhausting and people sitting on it for a long time. During exercise this does not happen, and the weight is lost much faster and more efficiently.
- Physical activity stimulates the sympathetic parts of the nervous system and increase metabolic rate. This will consume the amount of body energy, and this leads to weight reduction.
- It should also be noted that regular activity improves physical and psycho-emotional mood, make a person active and cheerful, and life more interesting and brighter.
How to choose the best exercises for yourself
To find suitable exercises for themselves, experts recommend considering the following features:
- If you want a thin waist, it is necessary to abandon tilts with additional load. This exercise promotes intensive growth of oblique and lateral abdominal muscles, and therefore over time will increase in size. Such exercises are rather suitable for guys who wish to increase the proportions of your body than for girls.
- Exercises with a Hoop are considered effective in the fight against excess fat in the abdomen, but there is a danger, which should not forget: regular classes with the Hoop provoke prolapse of the pelvic organs.
- If you decide to make turns to the side with additional weighting in the process of the exercise is not to make any sudden movements.
- To cope with the extra pounds on the belly and flanks will help cardio. These exercises increase metabolism, and it promotes the burning of body fat. You should also give preference to interval loads.
- It is also recommended that exercise be combined with additional loads.
- In the process it is necessary to control the load on the oblique abdominal muscles, it should not be excessive.
The best exercises
There are various sets of exercises that allow you to make waist thin and beautiful.
Twisting
Best known for truly twisting on a press.
- To run it, need to lie down on a flat surface or a Mat and bend your knees (feet should be located on the floor).
- Put your hands behind your head, take a deep breath, tear the body off the floor and pull him to his feet.
- Then, exhale and sink back to its original position.
- It is recommended to do 10 reps 2-3 sets.
Reverse crunches
- For this you need to lie on your back, bend feet in knees and to put the foot on the floor.
- Hands placed along the body.
- Now you need to raise the legs so that the hips the result was perpendicular to the floor and the knees moved towards his chest.
- With the disengagement of the legs from the floor to do an exhalation, and when the feet are put on half a breath.
- It is recommended to do 10 reps 3 sets.
Oblique twists
- Lie down on a flat surface, put your hands behind head and legs bent at the knees so the feet do not touch the floor.
- Now you need to lift the body, reach right elbow to left knee. The left part of the body must remain on the floor.
- Repeat the movement on the contrary: reach left elbow to right knee so that the right part of the body left on the floor.
- In one approach have to do at least 15 repetitions.
Strap
This, at first glance, a simple exercise aims to work the muscles of the abdominals, hips and lower back.
- Taking a position on the floor so that the elbows, knees and toes rested on the floor.
- Neck and spine should be lined up in one line, and gaze directed forward.
- Then, you should tear the knees off the floor and was in the same position for 30 minutes. It is important that the breathing was regular.
- Then you can move to the position of the side plates and perform the exercise on each side for 30 seconds.
- Again make the position so that the feet and palms rested on floor.
- To move the center of gravity of the right part of the body. The right hand should be bent at a right angle.
- Place your left foot on the right, keeping legs straight, raise the hips.
- In this position, you must be 30 seconds. In the future, you can run with the plan for 1-2 minutes.
- Repeat the exercise for the other side.
Lunges with twists of the body
This exercise is perfect for beginners.
- To take a step forward with the left foot and bend the knee. This will make stretching the muscles of the right thigh.
- Pulling the arms forward so they are parallel to the floor.
- After the warm-up again to take a step forward with the left foot and sit on an imaginary chair. The right leg should remain behind, and toe touch the ground. In doing so, first the back can be left straight, and then turn the housing.
- To do this lunge with the other leg.
- Repeat the movement 15 times.
Tilts in different directions
- In order to perform the exercise, you need to be straight and put your feet together.
- Raise the arms up and fold them over the head.
- Maximum torso to the left and hold this position for 15 seconds. You should feel the stretch in the right side of the body.
- To return to the starting position.
- Repeat the exercise, lowering her torso to the right.
- You can further increase the time and hold the position 30, 45 and 60 seconds.
During a workout, you can do another interesting exercise, which strengthens the abdominal muscles.
- To run you need to get on all fours.
- Contract the abdomen and take a deep breath.
- Exhale and exhaling, strain and strongly involve the stomach.
- In this position you need to hold the abdomen at least 15 seconds.
Tips for better efficiency
To workout to be effective, must adhere to the following guidelines:
- Should gradually increase the intensity of physical activity. In the presence of regular exercise, the body not only adapts to the load, but also becomes more resilient. It is therefore recommended that at least 1 time per week to include classes running, Biking or weight training. This will help to more effectively burn calories and improve metabolism.
- Give preference to outdoor activities. It promotes not only weight loss but also the health of the organism as a whole.
- It is important to plan lessons. This will allow you to prepare in advance and time to start exercise. After all this, you need to decide on clothes, shoes and stock up on water. A used for training the appropriate music is also better to prepare in advance.
- An important role in losing weight has food, so it also needs to be adjusted. For example, experts recommend to enter in your diet more vegetables, including watercress, which allows the body to recover faster after a grueling workout, and bitter chocolate. But it is also important to drink sufficient amount of clean water (minimum 2 liters per day).
- Do not neglect the warm-up. Before the main exercise you must warm up your muscles. This will allow you to minimize delayed onset muscle soreness and possible injury of the tissues. After the training session, it is recommended to do stretching of the muscles.
- Should not be distracted by the conversations in this period. It is important to concentrate in class, do them correctly and with maximum efficiency. This is especially true if you are in a group of like-minded people.
- It is not only important to adjust the diet, but also to provide adequate rest and sleep, during which the body can rest and recover.
- If you find it difficult to pick their own exercises, it is better to seek help from the coachwho will be able to offer a suitable and effective package that takes into account your features and wishes. And the most important thing is consistency. It is better to pay the exercise 20 minutes a day, than to do nothing. This is the most difficult, especially in the beginning, when a person is faced with the unpleasant sensations after a workout and fatigue.
How fast and how much you can lose
To talk about specific numbers very difficult, because the result depends on the choice of exercise, frequency and intensity of training, and the lifestyle that you will lead during this period. Also , we cannot exclude the individual characteristics of the organism.
Just one thing: if training will be constant and intense, the changes will be noticeable within a week: improve the health and condition of the muscles of the body and the organism as a whole. In a month you can lose up to 4 kg, this means that the waist and flanks will be less.
Please note! The main thing — desire and persistence. And the result was even more effective, you can do the walk and focus on cardio.