We offer to your attention an article that deals with exercise to lose weight in the belly and on the sides. You can learn about how exercise contributes to the weight loss process and they are the best of the diet or fasting time. To be familiar with the proper way to approach the choice from the exercise, and what are the personal characteristics to take into account. And also, if you be familiar with some of the basic and most effective exercises that you can easily make at home.
The exercise contributes to weight loss
Physical exercises play an important role in the fight against overweight and obesity, and for the following reasons:
- Physical activity and contribute actively in the burning of energy, which is made up from fat deposits. And this leads to the mobilization of fat and the a reduction of their amount in the body.
- When a man sits on a low-calorie diet, the body, and to maintain the stock of energy, and includes a protective physiological reaction, which then blocks the weight loss, especially if the diet is too time consuming, and a man will sit on it for a very long time. During the year, such is not the case, and the weight is lost very quickly and efficiently.
- Physical exercise will stimulate the sympathetic departments of the nervous system, and increasing the speed of metabolism. Once you have run out of the amount of energy consumption by the body, leading to weight loss.
- It is important to note, also, that you adjust the load to improve the health of the physical and psycho-emotional mood, makes a man active, cheerful, and life is so much more interesting and brighter.
How to choose the best exercises for you
To get the proper exercise, the experts recommend to consider the following:
- If you want to have your slim waistline, it's worth it to give up the slope, with the additional load. This exercise contributed to the strong growth bars on the sides, and the abdominal muscles, so your hips, the-time is going to increase in size. Such an exercise, are likely to be suitable for men who want to increase the aspect ratio of your body as it is for girls.
- The classes with the rim, are found to be effective in the fight against excess fat in the belly area, however, there is a danger, I do not remember, one of the regular frame for causing tilting of the pelvis.
- If you do choose to take turns on the secondary side, the bias, while the execution of the exercise is not to make any sudden movements.
- To deal with the extra pounds on the belly and on the sides to help with the cardio. Such an exercise forces the body's metabolism, and this promotes the intense burning of fat in the body. It is also worth to give the preference to the speed of the pressure range.
- We also recommend that physical activity, combined with the additional charges.
- During the process it is necessary to control the load on the muscles, the oblique abdominal muscles, it should not be excessive.
The best exercises for
There are a wide variety of complex exercises to make your waist slim and attractive.
A twist
The most famous of which can be rightfully called the torsion of the printing press.
- To do so, you need to lie down on a flat surface or a mat and bend your knees (bump stops are to be placed on the floor).
- Get your hands on the back of your head, take a deep breath, tearing the body from the ground and move your feet.
- Then, to make the frame and drop it back into it's original position.
- It is recommended to do 10 reps, 2-3 approach.
Found a kink
- For this reason, it is necessary to lie down on your back, bend your knees and feet in order to place it on the floor.
- Your hands fall to your sides.
- Now, you have to lift your leg so the thigh to finally sit perpendicular to the ground, and the knee went in the direction of your chest.
- When you lift your foot from the ground, you need to do to exhale, and when your feet are placed on the floor, breathing.
- It is recommended to perform 10 repetitions of the 3-way.
Torsion bars
- You should lie down on a flat surface and have your hands behind your head, and your legs and bend your knees so feet are not touching the ground.
- Now you need to lift up the box, and the right elbow to drag himself to the left and to the tribe. On the left side of the body must remain on the floor.
- Repeat the movement in reverse: on the left, with his elbow to get his right knee on the right side of the trunk, fell to the ground.
- The approach you need to do at least 15 reps.
The belt
So, at first glance, this is an exercise that is directed to the work of the abdominal muscles, the thighs and the lower part of the back.
- To take a position on the ground, and hence, the elbows, the knees and the toes of the feet were supported on the ground.
- The neck and the spine should be lined up in a row, and the eyes directed to the front.
- Next, you you you you you should rip your knees off the floor and position for up to 30 minutes. It is important for breathing, was a common one.
- After that, you can move to the lateral position of the belt, and do an exercise on each side for about 30 seconds.
- Again, to take a stand, to walk, and in the palm of your hand and lay it on the floor.
- To move the center of gravity to the right side of the body. The right hand should be bent at a right angle.
- You put your left leg over your right, keeping your feet in front of you, lift up your leg.
- In such a situation, it needs to be set to 30 seconds. In the future, you may want to perform intended for 1-2 minutes.
- Repeat the exercise for the other side.
Attack of the return of the body
This is ideal for first timers.
- Take a step forward on the left foot and bending it at the knee. This is going to cause the stretching of the muscles of the right thigh.
- Extend your hands in front of himself, so that they sit parallel to the ground.
- After you have carried out a pre-race warm-up, once again, to take a step forward on the left foot and sit back into imaginary chair. The right leg should be back, and socks to touch the floor. In so doing, the first part of the back, you can stop in a straight line, and then back to the laps of the body.
- To make this kind of attack in the second leg.
- Repeat the movement 15 times.
Tilt it to the side
- To perform the exercise, you need to make it straight and place the feet close together.
- Raise your arms up and put them above her head.
- The maximum tilt of the torso to the left and hold this position for about 15 seconds. You should feel a stretch in the right side of the body.
- Go back to the starting position.
- Repeat the exercise, bent over the trunk to the right.
- In the future, you may want to increase your time and hold the position for 30 to 45 seconds to 60 seconds.
During the training, you can make the most of an interesting year, that's a very good strengthening of the abdominal muscles.
- For the implementation of the return to her knees.
- Relax in the media, and take a deep breath.
- Exhale, and exhaling, stretching, and strongly draw in the stomach.
- In this role, you will have to hold your stomach in for at least 15 seconds.
How to have a better performance
The training has been effective, you must adhere to the following guidelines:
- It is necessary to gradually increase the intensity of your workout. If you have a regular practice, your body will not only adapt to the load, but if it makes you more tolerant of others. For this reason, we recommend at least 1 time per week, to include classes, jogging, bike riding, or power to the load. This is going to help you more efficiently to burn the excess of fat and increase the body's metabolism.
- This should preferably be done in the outdoors. This allows you to not only lose weight, but it is the appreciation of the body in general.
- It is important to plan for the school. This will allow you to get prepared ahead of time, and at the time of the start of the year. In order to do this, you will need to decide on your clothing, your shoes, and fill with water. Many use it to practice the song, which is also better than that if you prepare for it in advance.
- An important role in the weight-loss has the power, for this reason, it is necessary to adjust it. For example, experts recommend that you introduce in your diet more vegetables, including watercress, which allows the body to recover more quickly after a grueling workout, and dark chocolate. It is also important to drink plenty of water (at least 2 liters per day).
- Don't neglect the exercise. Prior to the main exercise, it is necessary to warm up the muscles. This will minimise delayed onset muscle soreness, and possible peeling off of the fabric. And, after the class, it is recommended to stretch the muscles.
- It's not worth being distracted by talking during this period. It is important to focus on in the classroom, and by doing it correctly, and with as much of an impact. This is especially true if you are in a group of like-minded individuals.
- The important thing is just adjusting to the diet, but also to ensure that his or her normal sleep and of sleep during which the body is able to rest and recover.
- If you're hard on its own to pick up the exercise, it is best to seek the help of a trainer, you will be able to provide a suitable and effective complex, taking into account the characteristics and wishes. And the most important thing is consistency. It is better to exercise for 20 minutes a day, it's that you don't have to do anything. It is one of the hardest things, especially at the beginning of the journey, when you're facing unpleasant feelings, after practice, and work.
How fast and how much you can afford to lose weight
Talk about the specific numbers, it is very difficult, because the result depends on the type of exercise, frequency, and intensity of the exercise, as well as a life-style that you are going to take the time. Also, we cannot rule out the individual characteristics of the organism.
One thing is for certain, though: if your workouts are consistent and intense the changes will be visible already in this week is to improve the well-being of the state, the state of the muscles of the body, and the body in general. Each month, you can lose 4 kilograms, and this means that your waist, and your mouth will become smaller.
Please, pay attention! The desire and the patience. And the result has been even more effective, you may want to practice walking, and to put the emphasis on cardio.