Effective practice sets of weight loss of the abdomen and pages.

Losing weight for many is a difficult task that requires enormous time and strong will.However, with almost every weight loss, abdominal weight loss is the biggest difficulty.If a person successfully reduces weight, it seems that fat goes from anywhere, but not from the side.Consider the exercises that help remove the stomach at home.

Is it possible to quickly remove the overweight from the abdomen and the side at home?

Some seem to be an impossible task for home weight loss, and many professionals need to be attracted: nutritionist, coach, masseur;Buy expensive food courses and training plans.In fact, if the problem is in any illness, you can only cope with weight loss if you make some efforts and use the knowledge we give you today.The best solution for effective home weight loss, narrow waist and flat stomach is the combination of aerobic and anaerobic loads, ie strength and cardio workout alternatives.In addition, it makes sense 1-2 times a week to target the abdominal muscles targeted.This way, home training should be something like this for weight loss:

• Twice a week cardio workout
• 2 times a week for power training
• Pumping the press 1-2 times a week (separately or in force training and cardio complex)

And what exercises they contain in this type of training and how to perform them are described in more detail.

Complex of effective gymnastic exercises for weight loss and pages

Let's start by pressing the press.There are many exercises to pump the abdominal muscles.Some people believe that some exercises are more effective than others, but in fact, familiar and long as family practices also produce good results when they are done regularly and observe the right technique.

The technique of screwing exercises

Repeat 20-25 times.The 3-4 approach will be enough.The rise of the body at the back (for women and men) is an excellent practice for the development and strengthening of the press muscles.Technical practice:

1. We lie on your back.
2. The legs are bent on the knees and the shoulders are placed on width.The legs do not need to be separated from the floor during exercise (this often occurs because the legs serve as a counterweight and "try to help the uprising"), so you can repair them immediately: slide under the sofa, ask someone to keep it, etc.
3. We put our hands behind the head or cross on the chest.If you come new, your hand is behind your head and when you progress.
4. Please note that you do not need to press your head or neck with your hands.
5. The back is pressed tight to the surface.Minimize the natural difference in the lower part.
6. Take a deep breath and exhale a round back, lift the body.
7. You should breathe at the top as much as possible, filter the press muscles and hold it for 2-3 seconds.
8. Then, after inspiration, we go down and relax.

It should be repeated 15-20 times, 3-4 approaches will be sufficient.Of course, the press muscles adapt quickly to any load, and this exercise should be done in combination with others or replaced regularly.Of course, for a beginner, this practice has many difficulties, so you can replace it with several simple options.

Raising the lying legs (warm -up)

For example, screwing or eliminating the case can be alternated by lifting the feet.This exercise allows pumping the lower part of the rectum -abomin muscle.By lifting your legs, all exercises will always be more difficult for the press than twisting or lifting the upper part of the body technique:

1. We lie on your back.The legs are extended.Hands along the case.
2. When lifting the legs, you very often try to bring your back back, so put your hand under the bottom to minimize the phenomenon and keep them there throughout the exercise.
3. We take a deep breath and exhale our feet from the floor.
4. Rise our feet perpendicular to the floor, hold this position for a few seconds and start slowly, feeling the muscles of the abdomen, lowering our feet.
5. At the bottom point, it is advisable not to touch the surface so that the load is constant.

For a beginner, such a method may seem quite complicated, so it is worthwhile to lift the legs for an hour.By breathing, lift one leg to the corner of the 45-60 degrees, hold it down and lower slowly.When the first foot touched the floor, you can lift the second.Do not mix this exercise with the reverse screw.When lifting the legs, as described above, finish the perpendicular position of the legs on the floor.When twisting at the top, the bottom should be cut off the floor and the lower body should be slightly removed.

Practice for the "Lokot Colon" press

There are two options for this exercise in the area of the muscles under investigation: the press and oblique muscles.And many options, with different difficulties.Technical practice:

1. We lie on your back.
2. We take our hands behind the head.
3. The legs can be in one of the four positions: bending on the knees and standing on the floor or extended to lie on the floor (light);lie on a hill (light);Or can be kept in the air (complex).
4. The purpose of this practice is to reach your knees with elbows.
5. At the same time, we twist both the case and the legs, that is, we strive to connect them in the middle.
6. If we work with straight muscles then our task is to contact both knees with both elbows
7. Practice for the press of the press
8. If you want to work out the oblique muscles, contact the opposite elbow and knees.
9. When we develop the oblique and cogy muscles of the press, the opposite elbow and knee should be touched
10. If the legs lie on the hill, we twist the upper part of the body to a greater extent, the lower part is secured, so exercise is light and suitable for beginners.
11. An easy option is to lift your feet and place them on the floor again.
12. The most difficult option is when your feet are twisted with the body, that is, pull them to you and straighten them, but do not touch the floor with your feet.

The number of 15-25, 3-4 approaches will be sufficient.

Bar - classic and side

According to the research, practice the band is one of the top ten press exercises. In fact, this is most effective in oblique abdominal muscles.There are many options for the bar.We will consider two classic species - they are a classic bar and a side.Both exercises can be done in dynamics.For example, tighten your feet to your chest, lift your hands, feet, jump and so on.

Classic bar.The bar can be done in three ways from the simplest to the most difficult:

• Outstretched hands.Starting with outstretched hands, a great opportunity for beginners
• On the forearm.It is slightly harder to keep the straight body in the bar of the elbow, so it is better to develop an apparatus in the bar at the outstretched hands
• The palm (dandasan chatulars).This pose was borrowed from yoga.This is a complex option that is not always able to fulfill properly

Technical practice:

1. We lie on your stomach.This is the starting position from where you have to stand in the rod pose.But if this is very difficult for you, you can immediately get to the bar from the right position.
2. The legs lie straight.
3. Place your feet on the socks.The closer the legs are, the harder it is to complete the exercise.
4. We rely on your elbow or your palm.
5. We take a breath and exhale the necessary lane option.
6. In this position, it must remain between 20 seconds and a few minutes.It all depends on the preparation.
7. It is important to monitor the body.Regardless of whether the rod you are standing, the whole body must be a steady line: the stomach is tightened, the pelvis is not full and raised, the back is straight, the neck is relaxed.
8. Don't forget to breathe.Breathing must be even and calm.At least that's what you have to strive.

Lateral

This exercise can be done:

• On an outstretched arm.Side bar on an outstretched arm
• On the forearm.Side bar on the elbow

Technical practice:

1. Lie down on the side.
2. The more complicated option is when one foot is lying on the other, but this method seems very difficult for the beginner, so you can place your leg nearby.
3. We get up on the elbow or outstretched arm and help ourselves in the second hand.
4. Take a breath off and break the body from the floor with exhalation.You only have to hold your feet (or two) and the holding hand: neither the case, the pelvis nor the legs have to come into contact with the floor.
5. You also need to ensure that the body is a straight line.
6. The holder must be strictly under the shoulder.
7. We stay in this position for the time required - also from 20 seconds for several minutes - and change the page.

The bar of the bar is started with as little time as possible, and every time they increase the time, giving 5-10 seconds.So, if you do this regularly, you can easily reach a few minutes in a month.Abdominal muscles quickly get used to the cargo, so you need to strive to contain various options for exercises, alternately and replace them during your workout, and then make greater efficiency.

Cardio repair that should be done to lose weight

Cardio training is a complex of exercise or exercise that requires a large amount of oxygen in our body, thus increasing heart rate and breathing.Cardio loads are very good at the cardiovascular system and effectively helps lose weight.Cardio loads include:

• running
• Jumping to a rope
• Cycling or exercise
• The staircase
• Different jumps and exercises with jumps ("stars", coin, crying, etc.)
• skiing
• Different active sports games

You can also do this type of activity and use for weight loss at home.

Stand

Jumping with a rope is one of the cheapest cardio types, but is one of the most effective.You can burn between 600 and 1000 kcal during an hour's intensive workout.The number of calories burned depends on preparedness, weight, age and some other factors.Jumping technique.This practice is not particularly difficult because everyone probably knows this from childhood.However, we have shades that we want to remember.

1. The length of the rope must be comfortable for you, otherwise successful workout will not work.If you are in the middle of the rope, the handles should touch the chest.
2. Take a jump rope, take our hands 20 cm from the hips and start spinning.
3. The hands have to be completely involved in the work, not just the brushes, otherwise they will exceed them very quickly.
4. We jump to the socks, not around the corner.
5. Choose comfortable shocking shoes or shocking coating and better and this as it preserves the health of the joints.

If you jump regularly - every day, every other day, you will have enough 15-20 minutes to preserve good shape.In addition, you can experiment with various jumping options.Not only does this diversify the training, it also makes it more intense.We recommend watching a video on the rope with various exercises.

Running at the site of the house

Running serves as an excellent opportunity for cardio load, helping to involve all the muscles of the body into work, but for some reason running on the street is impossible.In this case, you can try to run in a place that is easy to do at home.Running on site can become analogy on the street or path if you work at an intense pace, such a workout has many benefits:

• Do not be the season and weather conditions
• No special selection and buying clothes are required
• Fewer options for injury

You can do it anywhere and anywhere.But of course there is a very unpleasant disadvantage - in some respects running on site is less effective if you compare it to running on the street along the cross -country.Why?

• There is no horizontal movement
• No resistance in the weather conditions
• There are no natural changes in the landscape (lifts, landing, stone surface, sand, etc.)

And for many, this lesson will be quite boring.It is difficult to run in place for 20-25 minutes.

How to solve these two problems?How to make the on -site run a more efficient and interesting occupation?You can use music or TV for a warning that can diversify your workout.Not only can you watch your favorite series, but also 200-300 kcal per series.For intense workouts, you need to alternate with various running options: raise your knees at a slow rate at maximum speed, pull one of your knees to your chest, etc.Constant load exchange does not allow the body to adapt and work in savings mode.

Training on a coach on a bicycle

Exercise is present in every gym and is often purchased for homework.First of all, small, you can choose a simulator for even a small apartment;Second, it has an affordable price.Many people who want to lose weight have a question: what's more efficient - running or a couple of coaching.It depends on many different parameters: the initial weight, age, physical training level, simulator loading level, or running conditions, intensity.But or another, there is an opinion that runs are much better than a bicycle or a coach on a bicycle.If the simulator is approx.It maintains 30 km/h, then approx.You can spend 800 kcal, which can be equivalent to a one -hour jog.In order to achieve good results during weight loss, especially when it comes to the problematic area of the abdomen, it must be patient.It is often the case that a person eats properly and regularly committed, losing weight, but the stomach is slowly departing.This is sometimes due to the fact that visceral fats accumulate (unlike subcutaneous, it is deeper and covers the internal organs) and is not easy to get rid of it.Nevertheless, this is not impossible, though you have to spend a little more time and effort.