Many women just trust in cosmetic procedures and dieting to get the perfect weight and charming figure.However, it is very important to comprehensively approach this issue and perform a number of exercises for a number of exercises, especially for special attention and parties, especially for special attention and parties.
Exercise to lose the abdomen and parties: The main reasons for the sidelines and oil sediment
The women's body is always organized as the main function of the child - preparing for the birth of the child.And this is due to its concept and nutrition.In these zones, the subcutaneous oil is the main reason for the regular collapse.
According to the laws of nature, creating an oil layer in the sides and abdomen, a woman's body protects urethra, kidneys and other internal organs from possible infections and hypothermia.In addition, the body is trying to provide the future with the necessary full nutrition, thereby provides normal development in the first months of life.These factors are mainly due to these zones, especially in the lower abdomen, it is so difficult to get rid of small fat deposits.
In addition to these factors, there are a number of others to be taken into account:
- Seated lifestyle;
- wrong diet;
- Violation of metabolism of items and metabolism;
- Hormonal shortage.
Basic exercise to lose weight in the house
There are wrong stereotypes of wrongly built-in number of wrongs associated with weight loss in the abdomen and sides.One of the most common ones is given to them with a thin waist and "cubes", which are a thin waist and "cubes", which is a "mill" exercise.This can be achieved only in accordance with a certain diet in volume, but physical activity can affect the internal organs, improve the general condition of the body, to improve its tone, strengthen the body and strengthen the muscles, strengthen and strengthen the body.
An effective exercise complex for abdomen and parties
You do not need to be able to achieve the "Aspen", improve your welfare and keep yourself in your fitness clubs and sports halls in a good physical shape.All this can be done at home, where there is an approximate complex of gymnastics exercises:
- Plank training.Legs, if the abdomen strengthens the muscles, back, lower and waist and hip muscles and if it is a little difficult.Techniques - Take I.P.Emphasis (creates for pushers), extends as long as possible (0.5 minutes - 3 minutes).You can complicate the movement of (unopened) movement by lifting one of the feet or the body of each other (called "sidebar").
- "Bike".The exercise stretches behind.Lift your legs up and bend in the knee (at a roughly correct angle).Start the legs of the legs slowly, imitate the rotation of pedals by bike.As anyone doing this exercise, you need to pay special attention to the right breath, like everyone: Exhale - tense muscles, breathing - rest.Need to be performed in a slow pace.Regular exercise of this exercise can be shot by press muscles quickly.
- "Rowing".On the contrary, its imitation.C in case of sitting on the floor C.At the same time, the legs lean on the knees and stretched with flat weapons and stretching the rowing process with oars.Recommended again 10-15 times again.This exercise only allows the muscles of the abdomen, back, legs and hips, but also to delete the oil layers in the waist quickly.
- "Mill".I.P.- Put the legs shoulder-growth or a little wider, raise your hands.Execute the fingers to fingers (strip foot right hand, left hand-right foot right hand) to take the alternate stairs to the feet while trying to get fingers (right hand).The exercise has a positive impact on the internal organs, strengthens the muscles of the press (oblique abdominal muscles) and helps reduce the oil layer in the waist and reduce the oil layer.
- "Plow".Stretches on the ground.Legs are slowly lifted, do not bend in knees and tries to touch the floor.In this case, stretching for 10-30 seconds, several deep exhalations and breaths, squeezes and expand the diaphragm.This training will help elastic and embossed stomach, elegant waist and waist in the waist, elegant waist and waist.
- "The alternative stretching on the side of the legs."First, on the other side, on the other side, is carried out with a support on the elbow.Try to lift your foot as high as possible.It is recommended to perform 10-12 times at a speed.Not only the only lateral muscles of the abdomen, but also the legs (the exterior and interior muscles of the thigh) are in the work.When doing this exercise, pay special attention to breathe.
- "Scissors".It stretches behind, both legs are raised, and it takes the structure of the legs behind each other.The number of repetitions depends on the preparation and good.
All exercises are recommended to implement the duration with an average of 5-10 minutes, with a further increase in the load.
Exercises to lose weight and parties: Instructions for specialists for classes in the simulators
When practicing in the gym, you can achieve faster the desired results for the use of special devices and additional weights, exercises are more effective.But at the same time, power education, a few days after training (usually 2 days) have been able to know that it accelerates fat training and accelerated metabolism.Experienced fitness teacher recommends using three types of most effective exercises (except above):
- Ashin on the Swedish Wall lifts legs.Take the wheel with both hands and lift your feet smoothly for the chest and slow them down slowly.At the same time, the level of training can be bent in the knees, but also with flat ones.
- "The top of the body sitting on the bench, with twisting at the same time".The standard exercise is sitting in a low bench, the legs of the legs sitting behind the hands behind the hands.By lifting and tilting the body forward, you should try to get the knee knee knee (left knee and vice versa).
- Fitness Ball exercises.It is considered very effective to strengthen, strengthen, lose weight and comfort the mastery.It is necessary to add a set of exercises in a fitness ball, the balance and plus monitor needs to be added to the usual cargo.
At the end, it remains to be added to the complex of gymnastics training complexes at least 3 times a week.The best time for this is between 10 and 12 and 20 to 20 hours.