For the preparation of direct and cross of the abdominal muscles, roof of the abdominal muscles, the large pectoral muscles, the largest muscle and the extensor back. In addition, involve the muscles of the shoulders and trapezius muscles. In combination with diet and aerobic regular loads clean the excess fat deposits in problem areas and form the membrane of the stomach.
Exercises for weight loss belly and sides for women
To remove the "increase" of the belly and of the sides, it is not enough just your intention. The regular physical activity, balanced diet, and recreation — the first step on the path to a slim figure. In this article, we share the overall effectiveness of the workout of the abdominal muscles, talk about the correct technique of execution of exercises for weight loss belly and sides at home. Girls and women can easily master this exercise. You will need just a gym mat. Perform regular meals a simple exercises to lose weight the belly and up the side of a house, and a week later you will be able to notice, in the first result.
EXERCISES TO LOSE WEIGHT THE BELLY AND ON THE SIDES
| Exercises | Sets | Replays/Time |
|---|---|---|
| Twist on the floor | 3 | 15-20 |
| Backlinks twist | 2-3 | 15-20 |
| Side bars twist | 3 | 15-20 |
| Belt | 1 | 1-3 minutes |
| Side belt | 3 | 1-4 minutes |
Exercise to lose belly and side: the full description
Twist on the floor
The exercise helps to work out the upper direct of the abdominal muscles.
The technique of execution:
- Lie on your back, firmly squeezing the back in the lumbar region on the floor.
- Cross hands over the chest or place the back of the head, not hanging fingers (you can also put your hands on the chest, or pulling to the front).
- Bent leg. Feet parallel and are approximately the width of the shoulders.
- Exhaling, lift the body, trying to reach your nose to the knees. When you do this, above the floor source only the shoulders.
- Stay on the highest point in the second. Then lower the box inspiration.
Number of repetitions: 3 sets of 15 to 20 reps.
Tip: the Chin should not touch the torso. The feet do not come off the floor. If you keep your hands behind the head, not help them the muscles of the belly (only works press). During the execution, the abdominal muscles should be tense (not worth to relax the abdominal muscles in less the bottom).
Backlinks twist
Actually they are working on the bottom panel of the rectus sheath, which receives less load than your average and the top, during the holding of the twists and turns.
The technique of execution:
- Lie on the floor or on the bench.
- Bend the knees at a right angle. Raise the legs up to the thigh turned perpendicular to the ground plane. The hands are placed under your lower back palms down, or if they grabbed the edge of the bank. Cinnamon — parallel to the floor.
- Tensioning of the press, on the exhale, pull the knees to the chest. Freeze in at the highest point. Taz slightly raised above the ground or the bank.
- When you exhale slowly lower the leg.
Number of reps: 2-3 set for 15 to 20 reps.
Tip: throughout The exercise the abdominal muscles remain tense. The difficulty can be adjusted by flexing the knees.
Exercises for the side in the fat loss
Side bars twist
Actually the sides are working the abdominal muscles.
The technical execution of the exercise:
- Lie down on your side, bend your knees and turn the lower part of the body to the left. Start with the right hand behind the head. Place the left hand on the belly.
- Exhale and lift the body through the oblique of the right side of the belly, trying to reach right up to the elbow on the right knee. When the muscles of the arm does not press into the back of the head.
- In the second lock the trunk at the highest point, after the inhalation of descending gently to the ground.
- After a certain amount of attempts, do the exercise to the left side of the belly.
Number of repetitions: 3 sets of 15 to 20 reps.
Tip: At run time, be careful that the spin did not come out of the ground. For a better evaluation slant at the end-point run peak reduction, more strong to stretch the abdominal muscles.
Overly intense training oblique press lead to undesirable for women the expansion of the waist. For this not to happen, train press 2 to 3 times per week and switch exercises, dynamic (twist) with other (different types of exercises "the plank").
Belt
The static state of the body helps to effectively work the abdominal muscles, including the distort the abdominal muscles. In addition, they are loaded glutes, the muscles of the thigh, waist and shoulders.
The technique of execution:
- Stay in your original position for push-ups. Rest on the ground with the toes of the feet, placing them a little wider than shoulder.
- Then, download the emphasis with the palms of the hands to the elbows. Lock the body in for 1-3 minutes (depending on training).
How much: 1-3 minutes.
Tip: throughout The exercise the body should remain level. Keep the neck straight (the chin should not touch the chest), do not allow the fan-out of the top of the back, lumbar spine and not bend your knees.
Side belt
Transformed variant of the classic belt, which, instead of the four pivot points are used the two (the palm of the hand or the elbow and side of foot). Is used for the accented treat the abdominal muscles side.
The technique of execution:
- Lie on your side on a flat surface.
- Accept the emphasis on the elbow or the palm of the hand (depending on your level of preparation). The neck, back and legs should stretch out along a straight line. Take care that the body didn't take it side.
- Keep your balance through the distribution of static load on the muscles of the shoulders, abdominals, back and legs.
- Then, change the location of the hand and do the exercise for the other side.
If necessary, the load on the side of the muscle may increase, adding to the controlled failure of the middle part of the body, with the consequent inversion in the original position.
How much: 3 games for each side, 1 to 4 minutes (depending on training).
Tips! At run time, do not miss the sagging middle of the body. The elbow of reference of the hand should be directly under the handle pivot. For the control of the technique of perform the exercise in front of a mirror.
Exercises to lose weight fast the belly and of the sides in the home: recommendations
Options exercises and fat burning reduced to an exercise of two types: static and torsional load. Effective to burn body fat is only possible if the techniques and the proper execution on the right set of energy.
To clean the faster the belly and the mouth, need to support the weight?
To form a beautiful silhouette enough to perform the exercises with the own weight. The use of weights enhances muscle hypertrophy, which will lead to undesirable visual effect in the increase of forms.
Contra-indications to twist
Training with a twist side are contraindicated for people with cardiovascular diseases, lung diseases, and respiratory tract, of the kidneys.
This exercise increases the intra-abdominal pressure, it is not possible to make the athletes with diseases of the digestive tract, gallbladder, and liver.
In some cases, the exercise may be contra-indicated in rheumatism.
Who should not do the bar
Despite the simplicity and lack of more weight, the belt has a high load on different muscle groups. Especially the muscles of the abdomen, legs and back.
Therefore, different types of straps not to make the athletes who suffer from high blood pressure, as well as people with back injuries, spinal column and pinched the sciatic nerve. In addition, the strap is contraindicated in people with diseased joints, or exacerbation of chronic diseases and pregnant women.