As everyone knows, extra weight easily, waist and abdomen. But why is this happening?
The difference of this process is the mechanism easy alignment program, slimming weight loss and amount of problematic regions. "Because of the accumulated fat in the blood, excessive calorie diet. This extra energy, which explains the body in stock Kazimov Victoria, personal trainer and founder of personal fitness lab. — That can hold an analogy: imagine that I took the money that he received, gold bullion, and put them in safes, the big key. Now to consider, we decided to get the money back. You first find the key to open the casing up, to get them out this nugget to go to pay out. Laser lipolysis the same: you need to enable to start the fat burning process many factors: specific a hormonal background, a calorie deficit. You need to create, but the need for energy stocks that spend asked for the body itself".
Remove and Boca wife: where do I start?
With the understanding that, in fact, the human body, lose weight, local, i.e. only in a particular region. "That you have written this extra weight, and weight by genetic and constitutional," says Catherine Demidova, the direction of federal programs master instructor of Sports Clubs Network Group. You gone for the famous "boca" flatter abdomen, you have to reduce the weight, overall — again diet and physical exercise.
However, you need to get them a mind. "There is a legend, that is where we train muscles and burnt oil. — That's not true. Because the fat burning process is going on the body, not locally. But we are there to work on a problem area. In what way? Nov there to create, to develop the force or the ability to move. To burn fat, especially because we can't do it in a place like that calculated properties of the body. Someone loses in a quick and easy way the amount in the area of the leg, someone's wife in the area, and someone first decreases, chest, upper back, and then it's all anyway just. Think of the places that gives the body fat first workout, the less priority storage. And most significant for this place (more often just once, women, abdomen, flanks, and hips) that gives you "stock" a lot worse". Therefore, a balanced weight loss program will include strength exercises, cardio and proper nutrition and so much.
To get rid of abdominal area fat: basic errors
The most common error I believe in the coaches include:
1. In practice we use a thermo-plastic film or corset. "It is a common myth that where we sweat, we have and weight comment by Kazimov to Victoria. — But it's not. Don't sweat the fat. It could have been so simple if you just walk to lose weight a sauna. In fact, as a result, this from me it's just a liquid. And sometimes, well, it's true. Fans of "diaphoretic" burning devices" a system to dehydrate your body and increase the burden." Risk and damage to internal organs. "For example, the corset, the pressure increases during exercise, and internal organs, lowers blood circulation and allows the deep muscles to work".
2. Disclaimer a functional exercise. An idea about quick weight loss, abdominal until some drags to ignore them, any exercise by twisting your own fitness program in just press. And in vain! "First, never Press pumped uneducated, loose body, says Victoria to Kazimov. — If a person educate to a noticeable relief from it before it starts, hand, foot, back and then diamond shaped". Also if you can get it and the only "sport" power menu and functional exercise, so again, you have to work all your body muscles.
Secondly, abdominal exercises themselves are not consumes a lot of power, such as many basic moves as the shuttle, iPod connection, push-up. "To create more calorie consumption (an important exception for abdomen, lateral, and for the whole body you need to work with big muscles. This is just a car engine works: "religion", some gas powered engines, suv — more from time to time. Here's SUV — these muscles of the foot "unemployed" — this is abdominal muscles". In addition, excessive only by working with a comprehensive abdomen, the risk of damage back. "Not to be able to work with the body to start the installation and fanatical, more precisely, an ideal injury lumbar hernia or bulge, a more beautiful wife. Because of this movements exert the effect of pressure on the spine".
3. Unnecessary or improper execution of the exercise. Included in the direction of the first slope weight. "An effective fighting party this way. Therefore, do not waist is also thinner. Nov to strengthen some groups, but the expected effect is not obtained. Lean weightlifting, if you won't be hurt if no unpleasant sensations lower back pain, this is a placebo. But there will be exercises that help a lot. Instead, cross to make it better twisting lies, a waist it safer".
Abdominal exercises who value and side
The concentrated preparation of experts in some cases only the abdominal muscles. "This region of the pump separately, for rehabilitation after the beginner ones with no preparation, after birth. Here are the easy twist will be useful a kind of lying on the floor, slat, and so is exercise, a stable support — Victoria says to Kazimov. It is necessary to combine a single block, sternum, and pelvis. Between data fields Berets — soft. Its tough to make exercise a routine and able to do to cope with the necessary household chores without injury with simple exercises back and abdominal muscles".
The same athletes protruding. "Value of exercise, including abdominal exercises prepared for those who contest, for example, fitness bikini com — adds Kazimov to Victoria. If exercise and fitness bikini competitions departure for a long time, doesn't make sense besides, descargar press. "When a person already trained for a while, enhanced coordination, less abdominal exercises the program except as priority. Because the press works as a great stabilizer exercise, supports your body when you are performing sit-ups and weight bath, pull-ups, bench presses, pull sinav".
The most effective slimming exercise abdominal and side
There are quite a lot of some sort of exercise in this area, however, not all of them is it possible that you want to export a specific effect. Also, the whole movement that can be used for exercise at home. "Recommended to perform a home workout with simple in terms of technique. Preferably, the various movements create a program: most of the Press that contains small fibers from different angles. Combining their irregular exercise will be able to tap". We asked experts to make a list of the most effective, easy and simple for a workout press. Here they are:
Planck: "This exercise, which is a universal active employee, including the deep muscles, the transverse abdominal Nov and bowed. You can do the various strips, classic, side, or Dynamic, more importantly, to achieve them, and technically correct. Instead, one minute planks, that will make them more efficient within a few seconds with a few short break, the so-called "fraction" bar".
Missing with a twist: "by performing twisting, just up the Alt key in turkey, wings rectus abdominis and the oblique muscles become very active transportation", — says Catherine.
"Square": "you alone bark, while in this position the muscles to work right", — similar Catherine Demidova.
In addition, work efficiently and directly lateral of the abdomen during exercise "designed" for this region. Almost all of this FORCE BASE — squat, traction, etc. "Always work not only the abdominal muscles abdominal exercises that it is worth to understand them in its entirety all blind an — ta Nov, what connects the body of the sternum and pelvis in the middle" — sums up Victoria to Kazimov.
We asked Victoria to show us a series of exercises, compiled all of these factors into account.
How to build a professional
- Start with simple joint Gymnastics cardiopatic or 10 minutes is a workout. This will help prepare you NOV and joint loads.
- Do continuous exercise.
- Follow breathing: breathing you need to make the main effort.
- This program is 4-6 weeks.
- Gradually increase the load. "Adaptation is an organism's (and thus changing the appearance) to stress that it's only when we've created the extra mile — for this reason, preferably a little complicated lessons every week: use load, to increase the number of repetitions".
- Cardioselective Halide exercise. Don't have a schedule, regular strength training, cardio, 40-50 minutes is sufficient necessarily will be add our zone swimming complex, cycling, running, two-three once a week. "We have the most calories with cardio will create a type of fat consumption to get rid of the parts, but do the exercises to help the muscles more powerful". You will need a mat to perform complex and white.
Twist directly
Lie on your back, bend your knees slightly. Waist pressing into place. Press the working muscles, breathing to extend a hand and lift your shoulder blades from the ground, tap Next palms, knee. Not tense neck and shoulders. Opens seamlessly back matte. This is a very comfortable repetition. Water like 15-20.
Oblique twist
Lie on your back, bend your knees slightly. Waist pressing into place. The working muscles and press your shoulder blades lift from the ground and examining the body and breathing will be right. Extend a hand in front. Not tense neck and shoulders. Return to the starting position in a seamless manner. Of water 15 to 20 repetitions each side.
Reverse twist
Lie on your back with your hands along the shell. Bend your knees slightly and lift your feet up. By pressing the lumbar place. Press the working muscles, out of breath and legs direct from the pelvic floor beyond the head. No need to worry about your wife's thighs. Opens seamlessly to the On position. Repeat the exercise 15-20 of water.
Twist, elevation, pelvis
Lie on your back, your hands connect behind the castle. Relax the neck and shoulders. Waist pressing into place. Pull up the foot and cross ankle. As you exhale, press the working muscles, scapula and pelvis on the mat and lift at the same time. Return to the starting position in a seamless manner. Keep track of water 15-20 repetitions of the exercise, breathe.
The dynamics of the side slat
Go to bed and the right side the right arm, bend the elbow and lean on the forearm. The ground lateral surfaces of the foot and pull the rest stop, place your left hand hip. Bend lower back portion. Out of breath work and pelvic floor muscles, press back. Soft services in the top spot in 3-4 seconds return to the starting position. Water of 20 repetitions each side.
Rotation kick down position
Sit straight legs mat. Sit a bit back and the back of the trunk. Bend, hands, wrists, elbows, take, just, and lean arms. Bend your legs, the hip joint, and pull them up. Pressing the sacrum into place. Press the working muscles, and improved peel them off seamlessly and hip straight leg centre turn left and dip to the right. This is a very comfortable repetition. Water like 10-20.
This white body upgrades
A lie, the left side white ball rolling by posting the torso and the pelvis. The ground lateral surfaces of the foot and pull the rest stop. Bend your left arm and put behind the palm. Gently lean his right hand in front of the ball. The shell press and the working muscles, upper body rip out breathable seamless white. It's lazy and not bend the lower part of your back. Ile breath, and go back to the original. This is a very comfortable repetition. 20-30 each side like water.
Aisha White pelvis the climb
The stand, prop the foot of the bar for Direct Publishing in the hands of this White. War is not lazy waist and not a diversion. Bending knees and working the muscles and press your pelvis up gear. Tight hips, abdomen, podkalivaet you can pull closer to white. Return to the starting position in a seamless manner. This is a very comfortable repetition. Like water for 20-30.
Flattened foot white
Lie on your back, your legs, pull it forward, sticks between compact white. Your hands along the shell. The working muscles and lift your feet perpendicular to the ground as white as the shell press and, on the exhale them down the angle of 30-40 degrees. This is a very comfortable repetition. Like water for 20-30.
Dynamic planck
Acceptance is in the hands sinav position directly. War is not a diversion of low back pain, relieves neck and shoulders. The muscles that you enable the front surface of the body – muscles, trunk, hip, hand. Then bend the elbow and pull the bar down in order for forearm. Return to the starting position. Now the most high-repetition exercise minutes.
Expect the results when?
Many experts agree: quick weight loss (like 10 days) damage health and lead to weight gain that is fast enough. Plus, a big risk, what weight returning "why don't you have yourself a" friend — new body hoard fat a hunger strike, or strenuous exercise for a while.
Wisely, to reduce lose weight gradually. "Our efforts always is directly proportional to our results. Adhering to proper nutrition and exercise 4-5 times a week, a month later, you see the first results already necessarily. But remember, this is a very special process for weight loss, here are all of the features that you should always consider, say, the "source data". Most importantly, focus as well as not what you want to achieve, the challenges, and then certainly any purpose". So, a note, the exercise of our scheme, according to him regular and you will be able to notice the first results, slimming, it's already a month.