The thinning exercises carried out without adequate preparation and control cannot lead to the desired results.The abdomen and sides are the most problematic for a woman and require an integrated approach to the training process.
The main components for effective weight loss are constant physical activity and adequate nutrition.To obtain the maximum result to this list, you can add cosmetic procedures and change to sports nutrition.
Lighting rules using physical activity
In the gym or at home, it is impossible to obtain the desired result and preserve it in the future, if it does not follow the standard rules to use physical effort in order to lose weight.
And this:
- The right food.Before the next training, it is worth refraining from food (at 1.5 hours), but does not expose the body to hunger.1 hour before visiting the gym, it is recommended to eat approximately 100 g of protein foods.For greater efficiency, you can drink a cocktail against cardiovascular training, with the addition of L-carnitine.It will help activate the process of liberation of fatty amino acids in the body.After any training (power or cardio), for 1 hours, it is not recommended to use carbohydrates, creating a carbohydrate window to the body.
- CeremoniesFor the weight loss of the abdomen and the sides, it must be included in a set of training for all muscle groups, regardless of the fact that most women have the most problematic areas.The effect of physical effort in a certain part of the body (for example, hips) can lead to the opposite effect.They will increase in volume, while the rest of the body's muscles will remain out of tone and have a flaccid structure.
Effective exercises for weight loss and sides.Also strengthen the muscles of the back.
- Correction is carried out only at the end of training.A decrease in the fat layer in each woman is individually.If the stomach is a problematic area, this does not mean that when physical effort appears, it will be reduced by volume.It is possible that fat begins to leave elsewhere: breasts, arms and legs.If you need to concentrate in any area, the entire exercising complex is first carried out (in all parts of the body) and only at the end of the training additional correctional load is given to the problematic areas.
- Do not allow maximum loads during training.Women always want to lose weight quickly and a few sizes at the same time, so entering the gymnasium are given the maximum load.Its overabundance, which can be expressed in the frequency of training or its duration, leads to the excess work of the nervous system.In the initial stage, 1 training per week of 60 minutes each, with the subsequent increase in their number.
- It excludes the simultaneity of cardiovascular and strength training.Some elements of cardiovascular training must be carried out before force, but limited time.For example, use a running tape or a bicycle for 10-15 minutes before the start of energy training.This procedure will help in the heating of the muscles and their preparation for more loads.Cardio training itself must be done separately from power, another day, and have the same duration (60 minutes).It is unacceptable to perform 2 training followed to avoid excess body stress.
Strengthen the press muscles for weight loss and tightening of the abdomen, the sides at home
The exercises for the weight loss of the abdomen and the sides require initial preparation.It is necessary to put the muscles in the tone and then give them physical activity.
For this stage, it is not necessary to visit the gym, since this can be done at home that does not require sports team.Performing primary exercises will not only prepare and tighten the muscles, but also start the process of losing weight in the body.
Cardiovascular training
Cardiovascular training is designed to maximize muscle participation and prepare them for future physical effort.From this stage, all types of training begin, including power.The high contraction rate of the heart muscle helps enrich the muscles with oxygen and take them to the tone.
To complete this task, it is not necessary to use a running tape, as is usual in the gym.Some varieties of exercises for cardiovascular training can be used at home.
| The name of the exercise | Execution technique |
| Square jumps | In the initial position, the body is vertically, the arms are directed along the body, the legs are in the shoulder width. When exhaling, it is necessary to sit quickly, taking the pelvis like down (towards the floor), then jumps up, while extending the arms.Then return to your original position. To use most muscles in the exercise, hand movements are necessary. |
| Military Jamp | In the initial position, the woman is in the "in the squat" position, resting their hands on the floor.Las Palmas straightened, they are completely on the horizontal surface.
In the exhalation, the legs sharply (in the jump) go back until they are completely extended on the knees.The body's position must take a pose pose for thrust. From this position, the legs, as well as in the jump, return to the initial position.Then the body straightens and takes the position of "standing." The exercise is done quickly, under the expense, and is repeated from a sedentary position. |
| Caterpillar | In a standing position, place the legs in the shoulder width, lower your hands along the body.
In exhalation, the body leans forward until the palms are completely on the floor.In the initial stage, you can fold the knees. After the extremities were on the floor, you must begin to advance in your hands.The steps continue until the body takes a parallel to the floor.At this time, you must fix it for a few seconds, after which, with similar movements (step), pull the legs towards your hands, being in a folded position. After exercise, the case is straightened and returns to the initial position. |
| Plancho |  The most effective exercise to connect almost all the muscles of the body.Despite static execution, it has a positive effect on muscle tone and a decrease in body weight.The body must take the situation in a similar way to the execution of Push -UPS, and then bend the hands in the elbows and rest them on the floor.The position of the hands does not matter much.They can be located in parallel or combined with each other. In this position, it must remain as long as possible, while the back remains uniform, the body lengthens as much as possible. |
| Explosive push -Us | The body, before starting exercise, is in a position similar to the ordinary thrust.The execution technique is the same, but with 1 difference.After the body fell to the floor, it must be pushed back as much as possible in the position so that the hands move away from the floor.At this time, make cotton with your hands under the body.
In the initial stage, you can simply tear your hands from the floor, without cotton. |
Press exercises
The exercises for the weight loss of the abdomen and the sides use almost the same muscle groups.These areas need a particularly exhaustive study, since the main fat deposits are concentrated with precision in them.
5 exercises that help lose weight and pull the stomach:
| Name | Execution specifications |
| Direct turn | To execute, you must lie on the floor in the initial position: close the hands in the castle behind your head.Throw the legs from the floor, bend your knees to form an angle of 90 °. Exhale and tighten the body to the bent legs.At the same time, the legs should not move.In addition, you can help the elbows of the hands, pulling them in the direction of the knees. As long as you are at the end point, breathe and do it again. During the exercise, the legs are constantly in folded state and do not fall to the ground until the end of the entire approach. |
| Inverse turn | The body and legs are located in a position similar to straight torsion.
The hands extend parallel to the body, the palms are directed down. In the exhalation, the pelvis separates from the floor and stops towards the chest.The back at this time does not separate from the floor. The knees do not spread until the end of the approach. When the chest and knees are in contact, it must remain in this position for a few seconds, after which (in inspiration) returns to the initial position. |
| Two -staging elevator of the legs | Give the body a horizontal position, lying on the floor.Combine your legs and stretch your socks.Place your hands horizontally in the body, remove the brushes behind the back in the lower back area.
In exhalation, lift your legs in a direct position on the ground, at an angle of approximately 15 °.At the extreme point, stop them for a few seconds. Continue the lifting of the legs to when your position does not become perpendicular to the ground (90 ° angle).At the extreme point, they will rest again for a few seconds, after which (in inspiration) it will lower the legs to the ground. During exercise, the head should not leave the floor. |
| Raising your hips |  Lying on the floor, bend the legs on the knees, while the feet are also located on the floor.I will stretch my handsIn the exhalation, arnces the pelvis from the floor and raise it.The back must remain straight, the deviation in it is not necessary.For a few seconds, stop at the end point and then lower the pelvis down. |
| Empty | Standing on the surface, in a relaxed state, place the legs in the shoulder width.Remove your hands on the waist or fall along the body.
In exhalation, draw the stomach as much as possible, trying to make the spine touch.Fix in this position. When exhaling, bring the stomach to a natural state and then repeat the exercise. |
Exercises in the oblique abdominal muscles to tighten the sides
It is recommended to perform thinning exercises in the morning.This allows you to configure the body for active work and put it in tone.After performing exercises using abdominal muscles, it is necessary to devote enough time to the oblique muscles.
Exercises in oblique abdominal muscles are designed to form a waist and posture.We also observe that they work when walking, running, turning and flexion of the torso.Since oblique abdominal muscles are deep enough and are loaded minimally in everyday life, consider a set of exercises that focus on the study of oblique abdominal muscles.You can pump the oblique muscles of the standing abdomen, lie and sit down, allowing you to combine several exercises.
| Name | Execution specifications |
| Leans in opposite directions | Being horizontally, separate the width from the feet.At the same time, stretch your hands and raise your head.It is more effective to perform this exercise using a weighting agent.If there are no weights, it is advisable to use empty plastic bottles with water poured into them.Tears are taken in their hands and rise on their heads. When exhaling, tilt the body to the right until muscle tension feels.Return to exhalation. Repeat the inclination in the other direction. The body during exercise must move in a vertical plane.It is not allowed to include forward or backward. |
| Scales | In the initial position, the body is in the same way as in preparation for thrust on the clock.
In the exhalation, without tear off his hands from the floor, pull the left leg into the chest.You need to do this in a jump. Then, just as in the jump, return the left leg to the initial position and at the same time pull the right leg into the chest. The exercise occurs dynamically, similar to rapid movements in the rock. |
| Lateral attacks | The body is vertically, legs a short distance from each other.The hands can be stretched parallel to the body or bend at the chest level.
After exhalation, you take a step to the left with simultaneous squat in the left leg.The right leg remains straight.The movement is similar to an exercise using a prefix step. In exhalation, return to a vertical position and do the same in the other direction. The entire approach is performed at a rapid and rhythmic pace. |
| Oblique twist | In a liar position, bend the legs to form perpendicular in the knee area, resting on the feet.The hands are removed behind the head and bend in the elbows.
In exhalation, the chest will rise and develop to the right.In this case, the left hand stretches and refers to the opposite thigh (right).In inspiration, the hand and body return to the initial position. In the following exhalation, the exercise is repeated in the other direction: now the right hand refers to the opposite thigh (left).  In the initial stage, when the case turns, you can trust the elbow of the opposite arm. |
| Raising your legs from the lateral position. | Lying on the floor, stretch the body and turn on the right side.Stretch your right hand in front of you and place on the surface perpendicular to the body.When performing the exercise, this hand can be used as support.Remove the left by the head.
In the exhalation, Levante (rag) simultaneously the body and legs of the floor as much as possible, remaining in a horizontal position.With adequate execution, this exercise is like a slope to go to bed on one side. When exhaling, return to the initial position, repeat the exercise several times.Then turn to the other side and do the same. |
Inventory exercises
The exercises to lose weight of the abdomen and the sides can be performed both by ordinary gymnastics and with the help of primary sports shells, which include strings, elastic bands for fitness and fitballs.
In this type of exercises where it is impossible to use the inventory, for the greater effectiveness you can apply weights of weight in the form of weights (in its absence: water plastic bottles).
Use of inventory for weight loss:
- Instead of cardiovascular training in the hall, it can resort to the help of a rope.Several types of jumps are recognized as one of the most effective exercises for the development and strengthening of heart muscle.The jump rope is a universal simulator.To carry out full cardio training, it is necessary to alternate ordinary jumps with crusaders, in 1 leg, in different directions and double.During the performance of simple jumps, the maximum load is given in the muscles, the rest of the species can be used as a break, reducing the rotation of the rope.
- In the initial stage of classes, it is not recommended to use devices that increase the load.In the event that a woman has already been prepared and wants to increase training efficiency, you can use elastic bands for physical condition.Most of the exercises in the lateral muscles and legs are associated with alternative legs.If, when performing these exercises, place an response of circular aptitude on the legs of the legs, then the load in the legs increases.Its use is useful if the weight loss process is already completed, and the manifestation of muscle relief is necessary.
- The use of fitball for press exercises and oblique muscles can facilitate them (in the case of beginners) and complicate (for trained women).If there is not enough muscle strength to raise the leg (for example, from the position of bedtime in the stomach), the task must be simplified if Fitball is placed under the stomach.It can also be used to increase load.When the body is on the surface of the fitball, the amplitude of the changes of the legs and arms increases, which makes it possible not only to strengthen the muscles, but also to stretch them.
Load program for a week, month for women
Depending on the sports and weight of a woman, the correct distribution of physical effort is required.If this happens in the gym, then it is better (at least once) contact a professional coach to compile the necessary schedule and a set of exercises.
In the event that training is carried out independently and at home, it is necessary to start with the 1st energy training and the first cardio per week.At the same time, spend them every two days, alternating with each other.At the beginning of training, a set of exercises requires a minimum number of approaches to avoid general discomfort.Subsequently, the number of approaches can be increased.
An approximate program for the abdomen and sides for 1 week (it must be included in the General Training Complex):
- Monday.Lead to the sides (15 times in each direction), 1 approach + oblique torsion (10 times in each direction), 1 focus + leg elevation from the lateral position (10 lifting for each leg), 1 focus.
- Tuesday - Rest.
- Wednesday-Training, completely dedicated to cardiovascular letters.
- Thursday- rest.
- Friday.Military Jamp for 1 minutes, 1 focus + ascent (1 min), 1 approach + oblique torsion (10 times in each direction), 1 focus.
As you get used to physical effort, after 1-3 weeks, you can gradually increase the number of approaches or the number of exercises performed.
Weight loss exercises, like all physical activity, have their own contraindications.In the case of a medical prohibition of practicing sports and lower fat deposits in the abdomen and sides, training should not be carried out.