The sides and the abdomen are most likely to cause discomfort-this area will gain unnecessary volume in the case of a slight diet violation.
They try to remove the fat layer in these areas because they can ruin the appearance, cause severe discomfort and interfere with the effects of wearing tight clothing. Diet alone is not enough to remove lipids. Exercise and physical exercise are needed to reduce the weight of the abdomen and sides. Continuous training can not only improve your appearance, but also deal with health problems. In addition, weight-loss exercises on the abdomen and sides will help quickly correct the problem area, but they are not independent solutions.
Fighting against excess weight helps to get rid of many psychological problems. People with normal weight have a significantly higher quality of life.
useful information
In most cases, our fat tissue is due to the loosening of the abdomen and thighs. This phenomenon is rare and is due to muscle relaxation and loss of skin color (this condition is most commonly observed after childbirth). In some cases, the two causes are combined (fat and softness). Exercise is just one measure to reduce the problem area. To lose weight, you will have to pay attention to dietary nutrition. Massage and body wraps are additional measures.
Programming
It is important to remember that strength training can build muscles well, but the rate of burning fat must be slow enough. On the contrary, the heart load has a general effect on the body, so they will actively burn the fat layer (oxygen is a catalyst for this process). Therefore, the abdomen and side exercises for weight loss should be varied. As an aerobic exercise, you can practice morning jogs. If you cannot train in fresh air, you can use a treadmill for rescue (you can use other cardiovascular equipment-Orbitrek, exercise bike). Training with skipping rope or hoop can produce a good load. The best results can be obtained in interval training, in which one minute of vigorous exercise alternates between 2-4 minutes at a normal pace.
When compiling a set of strength exercises, it is important to remember that the muscles will quickly adapt to a certain load. Therefore, repeat the same exercise set every day and you will not get noticeable results (it is recommended that you use other procedures). In addition, you should not only focus on those exercises that affect specific muscle groups. It is recommended that you do general strength exercises to speed up your metabolism. Such exercises can be included in comprehensive exercises, or you can pay attention to them individually. Keep in mind that not only weight-bearing exercises are also called strength exercises, but also mediocre lashes in the press.
training program
Experts believe that daily strength training is unnecessary. In order to lose weight faster in the problem area, please follow the following plan: Day 1, Day 4-Strength training, Day 2, Day 5-Aerobic exercise, Day 3, Day 6, 7-RestAn average plan, you can get more accurate advice from the trainer.
Before starting a weight loss plan, it is recommended to measure and weigh your own weight. Keeping a diary and entering nutrition and exercise data in it will not help. This will allow you to adjust the program to increase its effectiveness. You should not expect immediate results-the abdomen and sides will not tighten immediately.
Strength exercises
Perform each action at least 8-10 times. Gradually make the number of repetitions reach 20-30 times. Several methods are recommended. Before exercising, be sure to knead your body and stretch when you are done.
Lie on your back, bend your knees slightly, and step your feet on the floor. Stretch out your arms to both sides. Slowly pull your knees toward your chest (when you exhale), bend your legs further, lift your pelvis off the ground, and then return to the PI (do not put your feet on the floor).
Repeat the previous exercise, but now increase the amplitude-at the end of the exercise, the knee should be above the face.
Lie on the floor with your legs bent into a lotus shape (knees to sides, ankles crossed). Press the palm of your hand to the back of your head. Lift your shoulders off the ground.
Repeat the previous exercise, but change the position of your legs-bend your knees and place your feet on the floor (in this position, you are working on another muscle group).
Lie on your side. Extend the hand that was originally underneath and place the palm on the back of the head. Try to raise the upper body and one leg at the same time. If the exercise is easy, make it more difficult-straighten your elbows and raise your legs (reverse exercise). Return to SP, do not step on the floor. Both parties are working. For beginners, this exercise seems difficult, so it is recommended to start with the easy option.
The SP is the same, please change the exercise a bit. Now, lift your legs off the floor, bend your knees and stretch your elbows towards them (the trajectory of movement has changed, and the other muscles are also working).
Lie on your back and place your palms on the back of your head. Lower the legs bent on one side of the knees. Lift your upper back off the floor (chest up). Both parties are working.
Lie on your stomach. Stretch your arms forward. First lift only the top of the enclosure. After a series of repetitions, only the bottom was lifted. After completing a few repetitions, start to raise the top and bottom at the same time. After that, work diagonally-raise your right arm and left leg at the same time, and vice versa. In short, raise the "top" and "bottom" at the same time and maintain muscle tension for 15-30 seconds (repeat 2-3 times). Remember to take a break between exercises (30 seconds is enough). Don't think that the above actions are specifically designed for the back-they can perfectly exercise the abdominal muscles and force them to maintain tension (in addition, the tension of the muscles is different from the tension applied directly).
Stand up, bend forward, and place your palms on the floor. Pull up your belly and straighten your back. Stand like this for a few seconds, keeping your muscles tense. Keep this position and start to "walk" in place, bend and straighten your knees.
SP is the same. Alternately move your hands ("walking" with them), gradually raising the position of your body as you would from a push-up. Then start the reverse movement and return to PI.
Testimonials
Strength exercises for abdominal and lateral weight loss are very effective-it is important to exercise regularly, not from time to time. Don't forget the heart load-it can significantly speed up the weight loss process.