How to All know it is easy to that the extra pounds I waist and stomach. Men why is this happening?
Understanding the mechanism of this process, you will be able to build a program for weight reduction and reduction of volumes of problem zones. "Fat Accumulates due to excess calorie intake. This extra energy as body reserves, " explains Victoria Kasilova, personal trainer and co-founder of the laboratory of personal fitness. It is possible to make an analogy: imagine in it you took the money, and bought gold bars put them I am safe, which is locked. Imagine by now you have decided to money back on. You must first find the key to the safe, open, and take out the bars, go to exchange them for money. With lipolysis, is one and the same thing: to start the process of weight loss, you need to enable the scabies factors, certain hormones, a calorie deficit. We need to create a demand energy body after that he would reserve the right to use it."
Remove the sides and belly: where should I start?
With an understanding of the fact at the human body can't lose weight locally, ie. had I a specific area. "You get extra weight and lose I weight I accordance with the Constitution and genetics," — country / sl / Ekaterina Demidova, no master trainer guiding the group program the Federal network of fitness clubs. Left So the well-known "Boca", the stomach was more flat, you will have to reduce the weight of the total overhaul of diet and exercise.
However, pick them wisely. "It is a myth, to where sales muscle we, we burn fat. — It is not there. Because the weight loss the process of happening I the whole body and not locally. Men we can work on the problem area. In what way? To form a muscle, to develop, to strength or mobility. Especially burn fat in a certain location, we can't leave because he calculated of the properties of your body. Some lose quickly and easily volume I the legs, a little I the stomach area, and some are reduced first rib cage upper part of the back, and then got everything else. The body, the first fat from the four places where it is considered a less priority storage. And the most important fire places (in women it is often the stomach, hips and thighs), he provides the "shares" much worse". Therefore, a balanced weight loss program will include strength training cardio, and proper nutrition.
To get rid of the fat on my stomach: a major mistake
The most common mistakes trainers should consider the following:
1. The use of thermal corset training or plastic. "It is a myth, where we sweat, we will lose weight, sier Victoria Kasilova. Men it is not. With the sweat the fat is going away. If everything was so simple, when you can bart go to lose weight in a sauna. In fact, as a result, and only leaves the liquid. And sometimes need god. The pretext of "sweatshops" devices", you dehydrate the body and increase the strain on the heart system." With the risk of the extra damage on the internal organs. "For example, the corset during exercise increases the pressure on the internal organs, and affects the blood circulation provides deep muscle work".
2. The rejection of functional training. Ideas about fast weight loss stomach fascinates as some, ignoring all of the exercises, leaving I their fitness schedule, just twist to the press. In vain! "First, not by pressure of the pumped untrained, the body loses, sier Victoria Kasilova. — If a person starts to train, he first displayed a marked elevation of the arms, legs, back and naked when - pack abs". And all of this can bart be achieved if your "sports" menu, power and functional training, it is once again, is going to have to work all the muscles I the body.
Other, of themselves, exercises, energy-intensive is not as scabies of the basic movements like squats, pulls, pushups. "To create a greater calorie consumption (an important prerequisite for slimming the abdomen, hips and whole body), you need to work I big muscles. This is similar to how the engine on the car: "a compact car" uses little petrol, SUV in times more. So is SUV muscles I her legs, and "runabout" is the abdominal muscles". Plus, excessive work with naked, the part of the stomach, you risk to damage the back. "Not able to work the body, and press fanatic add on, you are more likely to be damaged again, hernia, protrusion, or, rather than a beautiful stomach. Because the movements of these has an effect on the spine compressive stress."
3. Performing unnecessary or inappropriate exercises. The first is bent to the side with weights. "Do not effectively deal with the pages on the way. Waist it is as if you are as don't want to make thinner. Muscle groups Some will strengthen, men, the expected effect will not succeed. Bend with dumbbells if you do not damage about the no I your back discomfort, if it helps you as a placebo. Men no special advantage of such exercise will not be. It Is better to make a diagonal twisting the landscape, it is safer for the lower back".
Who should perform for the stomach and the exercises on the pages
To concentrate on the development of the abdominal muscles, experts suggest bart I some cases. "Pump this area separate for beginners, to those who do not have training, rehabilitation after giving birth. Her is the useful simple form curl lying on the floor, plank and the like on the exercises supports stable, sier Victoria Kasilova. — It is necessary to combine a device and a single sternum pelvis. The coupling between these zones soft. To make it hard and be able to perform regular exercises in order to cope with the housework without back and need a simple exercise for the abdominal muscles".
The same is true of speakers and athletes. "It is also necessary to take exercises I to those who prepare for competition — for example, fitness bikinicom, country / sl / Victoria Kasilova. If you have been in training and will not attend I competitions bikini fitness, it makes no sense to I addition laste down the press. "When you have practiced I have some time, coordination of the developed exercises I program that is barred by a less a priority. Press because of the big exercises works as a stabilizer, supports the body when you perform squats with weights, pull-UPS, presser foot, pulls, push-UPS".
The most effective exercises for weight loss belly and on the sides
It is scabies types of exercises for this area, men, not all of them can give you the desired effect. Plus, all traffic is not available for training at home. "I would recommend to do at home exercises simple of technology from the point of view. It is a good idea to draw up a program with various movements: press consists of scabies small fibers, which are located I different angles. By combining different exercises, you will be able to use them". We've asked the experts to compile a list of the most effective and simple exercises for the press. Her is the:
Plank: "It is a versatile exercise, which works active deep muscles, including the transverse abdominis obliques. You can perform different types of straps — a classic, page, or dynamic, it is important to perform them skillfully and correctly. I instead of minute bars, it is more efficient to perform several short with a pause of a few seconds, the so-called "fractional" bar".
Incomplete twist: "Performing the curl naked, rises to the lower edge of the leaves, so you activate the rectus abdominal and oblique", — Ekaterina easier.
"Square": "I this position, when done correctly, you will be able isolated settings to train the core muscles" — reminds Ekaterina Demidova.
Also effectively work out the stomach area and the sides will help you to exercise directly the "not designed" for this zone. Power on Almost the whole of the squat, thrust, etc. "understood it Is the abdominal exercises that do not work, do not always bare the abdominal muscles, we have them involved the entire core — the muscles that are in the middle of the body, and connect the sternum pelvis" — sums up Victoria Kasilova.
We asked Victoria to show us and set of exercises that takes into account all these factors.
How to build a lesson
- Start training with a single or joint exercises 10-minute cardiopatici. This will help to prepare and to muscles joints stress.
- Perform all exercises one after the other.
- Follow your breath: it is the most important bet you need to do when you breathe out.
- Engage this program 4-6 times I week.
- Gradually increase the load. "The adaptation of the organism (and hence the change I appearance) had to occur when we create stress, extra mile, Therefore, preferably each week, to gradually complicate the study: to use weights and increase the number of repetitions".
- Full training Cardioceratidae. If the plan is not like regular strength training, you need to add to of our is complex cardiosense 40-50 minutes of swimming, Cycling, Jogging to the to three times I week. "Cardio will cause the consumption of calories, with hi the help we can get rid of a part of the fat, men abdominal exercises will help to make the muscles stronger." If you need a and Matt fitball.
Directly twist
Lie on your back, bend your knees a little. The lower back press on the floor. Working the abdominal muscles, exhale your shoulder blades lift off the floor, extend your hands forward, hands touch the knees. Load on the Not neck and shoulders. Down Evenly on the Mat. This will constitute one repetition. Perform 15-20 of these.
Oblique twists
Lie on your back, bend your knees a little. The lower back press on the floor. Working the abdominal muscles, exhale lift the shoulder blades inquiry into the floor and body to the right. Extend your hands in front of him. Load on the Not neck and shoulders. Then slowly return to the starting position. Perform 15-20 repetitions I every direction.
Reverse crunches
Lie on your back, extend hands along the body. Bend your knees slightly, your legs and lift up. Press on your lower back I the floor. Working the abdominal muscles, exhale lift the pelvis up from the floor and put your legs further behind your head. Press on the Abdomen should thighs. Down Smoothly to the starting position. Perform 15-20 repetitions of the exercise.
Twisting with the emergence of the pelvis
Lie on your back, the hands connect to the castle on the back of the head. Relax your neck and shoulders. The lower back press on the floor. Ben pull up my cross, and ankles. On the exhale, working the abdominal muscles, while you lift the Mat over the shoulder and pelvis. Then slowly return to the starting position. Perform 15-20 repetitions of the exercise, see on your breath.
Side plank I dynamics
Your Located on the right side, the right arm I elbow bend and lean your forearm. The legs pull out and rest on the floor of the lateral surfaces of the feet, the left hand place on the sin of the hip. Cave I Not on your life. Breathe out, lift the pelvis up from the floor, the abdominal muscles work and back. Softservices at the top I 3-4 seconds, return to the starting position. Complete 20 repetitions I every direction.
The rotation of the legs from a prone position
Its on a straight with Matt legs. Slightly lean back housing. Bend the elbows, on the back a little and lean on the forearm. Bend your legs hip and pull them up. The Sacrum press on the floor. Working the abdominal muscles, bark hips and gradually becomes straight and the toes the legs to the left, go back to them and lower the middle to the right. This will constitute one repetition. Perform 10-20 of these.
Sit-UPS on a fitball
Lie on en fitball with sin the left-hand side and places the ball body and the pelvis. The legs pull out and rest on the floor side-surface of the foot. Place the arm your left and place your hand on the back of the head. Easy Right hand to keep ball in front of him. The abdominal muscles crust and Working on the exhale slowly lift the upper body from the exercise ball. Slouch or SAG I your lower back. Inhaling go back to the start. This will constitute one repetition. Run 20-30 of these I every direction.
The emergence of on the pelvis fitball
Stand I the bar with a support on straight arms, and you can put on your feet fitball. Increase the impact I Not back and does not lower slouch. Bending knees and works the abdominal muscles, push your pelvis up. Pull the thigh-abdomen, podkalivat the exercise ball closer to your hands. Then slowly return to the starting position. This will constitute one repetition. Run 20-30 of these.
To lower legs with fitball
Lie on your back, pull feet forward, between your legs, hold the fitball. Hands pull along the body. Raise your legs with fitball perpendicular up on the floor and working your abdominal crust and the muscles in breathe out, lowering them down angle of 30-40 degrees. This will constitute one repetition. Run 20-30 of these.
Dynamic plank
Take the weight that is directly on the hands. Increase the back tees I lower, relax your neck and shoulders. Activate the muscles I the anterior surface of-the body – the muscles I the body, thighs, arms. Then alternately bend the elbows and drop down I plank on the forearms. Return to the starting position. High Performing repetitions of exercises I one minute.
When you can expect results?
Scabies experts agree on the rapid weight loss (10 days, for example) damage health and lead to weight gain as fast. Plus, there is a risk by returning la m will "bring friends" — stock up fat the body I want in the case of a new hunger strike or period of grueling training.
It is more sensible to go down I weight gradually. "Is always Our work I directly compared to our results. Adhering to a proper diet and work out 4-5 times I week, a month later you can see already the first results. Men do not forget in the process of losing weight is very individual, it is always necessary to take into account and the characteristics of each en, sier en kilde data". Most importantly, you can focus on what you want to achieve, a of not on, and then you are sure to achieve some goals." So take note of our scheme of training, do it regularly and can notice the first results weight loss I in the course of a month.