Exercises for weight loss performed without proper preparation and control cannot lead to desired results.The abdomen and pages are most proficiency for a woman and requires an integrated approach to the training process.
The main components for effective weight loss are constant physical activity and a regular diet.To get the maximum result on this list, you can add cosmetic procedures and switch to sports nutrition.
Lighting rules using physical activity
In the gym or at home, it is impossible to get the desired result and preserve it in the future, if you do not follow the standard rules for the use of physical effort for the purpose of losing weight.
And this:
- The correct meal.Before the upcoming training, they are worth refraining from food (in 1.5 hours), but do not expose the body of hunger.1 hour ago visit the gym, it is recommended to eat about 100 g of protein food.For greater efficiency, you can drink cocktail in front of cardiac training, with the addition of L-carnitine.This will help activate the process of releasing the fat amino acid in the body.After any training (power or cardio), 1 hour, it is not recommended to use carbohydrates, creating a carbohydrate window in the body.
- ExerciseFor loss of abdomen and the sides should 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 on a particular body part (for example, hips) can lead to the opposite effect.They will increase in the quantity, while the rest of the muscle of the body will remain outside the tone and have a flabby structure.
Effective weight loss exercises and pages.Also strengthen your back muscles.
- Correction is done only at the end of the training.Reducing a layer of fat in every woman is individually.If the stomach is a problematic space, then it does not mean that when after the physical voltage is reduced in the strength.It is possible that fat will start to go elsewhere: breasts, arms and legs.If you have to focus on any zone, then the first complex exercises (in all parts of the body) is the first to implement and only at the end of the training, additional correctional load is given to problem areas.
- Do not allow maximum load during training.Women always want to lose weight quickly and at several sizes at once, so they enter the gym, give themselves a maximum load.Its superbundancy, which can be expressed in the frequency of training or their duration, leads to excessive work of the nervous system.In the initial phase, 1 training per week of 60 minutes, with a subsequent increase in their number.
- Exempt the simultaneous cardio and strength training.Some elements of cardio training must be done before the power, but limited time.For example, use a tape or bicycle for 10-15 minutes before the start of electricity training.This procedure will help warm up muscles and their preparations for further loads.The cardio training itself needs to be executed separately from strength, another day and have the same duration (60 minutes).It is unacceptable to carry out 2 trainings in a row in a row to prevent the underpower of the body.
Strengthening the muscle printing for weight loss and tightening the abdomen, side at home
Exercises for loss of kilogram of abdomen and sides require initial preparation.It is necessary to bring muscles in the tone to then give physical activity on them.
This phase is not necessary to visit the gym, because it can be done at home that does not require sports equipment.Execution of elementary exercises will help not only prepare and tighten the muscles, but also start the process of losing weight in the body.
CARDIO Training
Cardio-training are designed to maximize muscle involvement and prepare them for future physical effort.From this phase, all types of training begins, including power.The high speed of heart muscle contraction helps to enrich muscles with oxygen and bring them into the tone.
To fill this task, it is not necessary to use a run tape, as is common in the gym.Some sorts of cardio training exercises can be used at home.
| Name of exercise | Execution technique |
| Square jumps | In the initial position, the body is vertical, the hands are directed along the body, the legs are on the width of the shoulders. When exhaling, you need to sit fast, getting a bowl like down (towards the floor), then jump up while stretching your hands.Then return to your original position. In order to use most muscles in the exercise, the hand movements need. |
| Military jamp | In the initial position of women is in the position "in squatting," resting his hands on the floor.The palms are corrected, fully lying on the horizontal surface.
On exhale, legs sharply (in jump) move back until they completely extend in the knees.The body position should take a call for Push -ups. From this position, legs, as well as in the jump, return to the starting position.Then the body is corrected and occupied the "stand" position. Exercise is done quickly, under cost, and repeats from a seated position. |
| Caterpillar | Put your legs in the width of the shoulder in the standing position, lower your arms along the body.
The body exhales leaning forward until the palms are completely on the floor.In the initial phase you can bend your knees. After the limbs were on the floor, you have to start moving forward on your hands.Steps continue until the body undertakes in parallel from the floor.At this point you have to fix it for a few seconds, after which, with a similar (step) movements, pull your legs into your hands, finding in a bent position. After the exercise, the case is corrected and returned to the starting position. |
| Planck |  The most effective exercise to connect almost all muscles of the body.Despite static execution, it has a positive effect on the muscle tone and reducing body weight.The body should take on the situation similar to the execution of a push-type, then bend their hands on their elbows and rest them on the floor.Hand position is not much important.Can be found in parallel or combine with each other. In this position, you need to stay as long as possible, while the back remains even, the body is elongated as possible. |
| Explosive Push -ups | The body, before the exercise began, is in a position with a similar plain push-in.Enforcement technique is the same, but with 1 difference.Once the body has dropped to the floor, it must be pushed as possible in the position so that the hands retreat from the floor.At this point, make cotton with your hands under your body.
In the initial phase, you can easily you can move your hands away from the floor, without cotton. |
Print exercises
Exercises for weight loss of abdomen and sides use almost the same muscle group.These zones need a particularly fundamental study, because the main deposits of fat are concentrated in them.
5 exercises that help with weight loss and pull the stomach:
| Name | Execution specifications |
| Direct twisting | To make it, you have to lie on the floor in the starting position: Close your hands in the castle behind your head.Sketch your legs off the floor, bend in your knees to form an angle of 90 °. Exhale and tighten the body to bent legs.At the same time, the legs should not be moved.You can additionally help your elbows your hands, pulling in the knee direction. While in the end, inhale and return to it. During the exercise of their legs, they are constantly in a bent condition and do not fall to the ground by the end of the entire approach. |
| Reverse twisting | The body and legs are in a position with a similar identification.
The hands are expanded in parallel with the body, the palms are directed downwards. The pelvis rift away from the floor and pulled to the chest.Back at this point does not separate from the floor. Knees do not extend to the end of the approach. When breasts and knees are in touch, you must stay in this position for a few seconds, after which (in inspiration) return to the starting position. |
| Two-lifting legs | Give the body horizontal position, lying on the floor.Combine your legs and stretch out your socks.Put your hands on your body horizontally, remove the brushes behind your back in the lower back field.
At the exhale, raise your legs in a direct position above the ground, at an angle of about 15 °.At the end point, detain them a few seconds. Continue lifting your legs when their position does not become perpendicular to the ground (an angle 90 °).In the extreme point, they rest again a few seconds, after which (in inspiration) lower your legs on the ground. During the exercise, the head should not come down from the floor. |
| Lifting hips |  Lying on the floor, bend your legs in your knees, while your feet are on the floor.I will stretch my handsTo exhite, tear off the pelvis from the floor and lift it.The back should remain flat, the deviation in it is not necessary.Stop at the end point a few seconds then lower the pelvis down. |
| Vacuum | Standing on the surface, in a relaxed state, put your legs in the width of the shoulder.Remove your hands on a waist or lower along the body.
Draw a stomach to exhale as much as possible, trying to make it backtown.Fix in this position. You exhale to bring the stomach into the natural state, then repeat the exercise. |
EXERCISES ON LEASE EGNICY MISSES FOR TIGHTING SIDE
Weight loss exercises are recommended to be performed in the morning.This allows you to configure the body to active work and bring it into the tone.After performing exercises using abdominal muscles, it is necessary to pay enough time with mowing muscles.
Exercises on hair muscles are designed to form a waist and posture.We also notice that they work when walking, run, turns and flexion of the torso.Since the sloping abdominal muscles are deep enough and are loaded at least in everyday life, consider a set of exercises that focus on studying mashed abdominal muscles.You can burst the hair of the abdomen that stands, lying and sit, which allows you to combine different exercises.
| Name | Execution specifications |
| Slope in opposite directions | Be horizontally, place your legs shoulder.At the same time, stretch your hands and lift your head.It is more effective for performing this exercise using a weighting agent.If there is no dumbbell, it is advisable to use empty plastic bottles from water poured into them.Tears are taken in their hands and get up above their heads. At the exhale, tilt the body to the right until the muscle tension felt.Return to the exhale. Repeat the slope in the other direction. The body should move during exercise in a vertical plane.Is not allowed to include forward or backward. |
| Scalolas | In the initial position, the body is in the same way as in preparation for push-purchases in the hour.
To exhales without driving hands away from the floor, pull your left leg to your chest.You need to do it in the jump. Then, just like in the jump, put your left foot back to the starting position, while pulling your right leg to your chest. Exercise occurs dynamically, like fast movements with a rock. |
| Side attacks | The body is located vertically, legs for a short distance from each other.Hands can stretch in parallel with the body or bend at the chest level.
After exhalation, the step left left is taken with the simultaneous Čučanka on the left leg.The right leg remains straight.Movement is similar to exercise using step prefix. At the exhale, return to the vertical position and do the same in the other direction. The entire approach is performed on a quick and rhythmic pace. |
| Hair twisting | In the lying position, bend your legs so that vertical forms in the area of the knee, rest in the legs.The hands are removed behind their heads and bend on their elbows.
The breasts are exhaled and take a breast and take a right.In this case, the left hand is extended and refers to the opposite (right) thigh.About inspiration, hand and body return to the starting position. At the next exhale, the exercise is repeated in the other direction: Now the right hand refers to the opposite (left) thigh.  In the initial phase, you can rely on the elbow of the opposite hand when turning the housing. |
| Raising your feet from the lateral position. | They lie on the floor, stretch the body and turn the right side.Stretch your right hand in front of you and put the surface perpendicular to the body.When performing exercise, this hand can be used as a support.Remove left per head.
At the same time, raise (narrow) the body and legs from the floor, as much as possible, remaining in a horizontal position.With regular execution, this exercise is like the slope in the sized side. When exhaling, return to the starting position, repeat the exercise several times.Then turn on the other side and do the same. |
Stock exercises
Exercises for loss of kilogram of abdomen and side can be performed with ordinary gymnastics and with the help of basic sports shells, which include ropes, elastic strips for fitness and fitballes.
In those types of exercises in which it is impossible to use inventory, for maximum efficiency, you can apply the weighting weight weight weight (in their absence - plastic bottles of water).
Using weight loss inventory:
- Instead of cardio training in the hallway, you can resort to help the rope.Different types of jumping on it are recognized as one of the most efficient exercises for the development and strengthening of heart muscle.The rope to jump is a universal simulator.To perform the entire cardio training, it is necessary to alternate ordinary jumps with crossed, on 1 leg, in different directions and double.During the performance of simple jumps, the maximum muscle load was given, the rest of the species can be used as a vacation, slowing down rope rotation.
- In the initial phase of the lecture, the use of devices that increase the load is not recommended.In case the woman has already been prepared and wants to increase training efficiency, you can use elastic fitness strips.Most side muscle exercises and legs are associated with alternative swing legs.If, when performing these exercises, put a circular fitness response to legs legs, then the load on your feet increases.Their use is useful if the weight loss process has already been completed, and muscle relief manifestation is necessary.
- The use of fitball for printing and hair muscles can facilitate them (in case of beginners) and complicate (for trained women).If there is not enough muscle power to lift your leg (for example, from the position lies on your stomach), then the task is simplified if Fitball puts under the stomach.It can also be used to increase loads.When the body is on the surface of Fitball, the amplitude of swing legs and weapons increases, which allows not only to strengthen the muscles, but also expire.
Loading program for a week, month for women
Depending on the sports form 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 assemble the required schedule and set of exercises.
In case training is carried out independently and at home, it is necessary to start with 1. Energy training and 1. Cardio per week.At the same time, spend them every other day, alternately with each other.At the beginning of the training, the exercise set requires a minimum number of access to prevent general discomfort.After that, the approach number can be increased.
Approximate abdomen and page for 1 week (should be included in the General Training Complex):
- Monday.Nag on the sides (15 times in each direction), 1 access + sloping coating (10 times in each direction), 1 access + lifting legs from the side position (10 boots for each leg), 1 access.
- Tuesday - rest.
- Wednesday-Tracking, fully dedicated to cardio charges.
- Thursday- Take a break.
- Friday.Military Jamp 1 minute, 1 Access + Climbing (1 min), 1 Access + sloping coating (10 times in each direction), 1 approach.
As you get used to physical effort, after 1-3 week, you can gradually increase the number of access or number of performed exercises.
Exercises for weight loss, as well as all physical activity, have their own contraindications.In the case of a medical ban on sport and smaller abdominal fat deposits and parties, training must not be implemented.