Losing for many weight is a difficult task that requires enormous time costs and strong willpower.For almost all weight losses, weight loss in the stomach is the greatest difficulty.If a person successfully reduces weight, fat seems to go from anywhere, but not from the sides.Consider the exercises that help remove the stomach at home.
Is it possible to quickly remove excess weight out of your gut and pages at home?
Some seems that it is an impossible task to lose weight at home.It is necessary to attract many specialists: nutritionists, coach, masseur;Buy expensive food courses and training plans.If the problem is not with an illness, you can only cope with weight loss by making certain efforts and using the knowledge we will give you today.For effective weight loss at home, the best option for the formation of a narrow waist and a flat abdomen is a combination of aerobic and anaerobic loads, ie it is necessary to change alternative strength and cardio training.In addition, it makes sense 1-2 times a week to deliberately pump the abdominal muscles.Training at home with the aim of losing weight should look like this:
- 2 times a week cardio training
- 2 times a week electricity training
- Pump the press 1-2 times a week (separated or in a complex both strength training and cardio)
And what kind of exercises are included in such types of training and how you carry out, we will continue to describe.
Effective complex of gymnastics exercises for weight loss and pages
Let's start with the press press.There are many exercises to pump the abdominal muscles.Some believe that some exercises are more effective than others, but indeed, even familiar and long -aware exercises, provide a good result if you do it regularly and observe the right technology.
Technology of rotation exercises
Repeat 20-25 times.3-4 approaches are sufficient.The rise of the body on the back (for women and men) raises the case an excellent practice for the development and strengthening of the press muscles of the press.Technology exercise:
- We lie on our back.
- We bend our legs in our knees and put our shoulders on the width.The feet do not have to be torn off the ground during the exercise (this occurs frequently, since the legs serve as a counterweight and "try to get up") so that they can repair them immediately: slip under the sofa, ask someone to keep, etc.
- We put our hands behind our heads or cross on the chest.If you are a newcomer, your hands can be behind your head and if you climb forward.
- Please note: You don't have to press your head or neck with your hands.
- The back is firmly pressed to the surface.Minimize a natural distraction in the lower back.
- Breathe in deeply and breathe out the body with a round back increase.
- At the top you should exhale as far as possible, strain the muscles of the press and linger for 2-3 seconds.
- Then we go down with inspiration and relax.
It is necessary to repeat 15 to 20 times, 3-4 approaches are sufficient.Of course, the press muscles quickly adapt to every load, and this exercise must be carried out in combination with others or regularly replaced.For a beginner, this exercise naturally represents a number of difficulties so that you can replace it with several simple options.
Lift the legs that lie (suitable for warm -up)
For example, twisting or lifting the housing can alternate with the lifting of the loungers of the legs.With this exercise you can pump the lower part of the rectus -abdominis muscle.All exercises with the lifting of the legs are becoming increasingly difficult for the press than twisting or lifting the upper body of body technology:
- We lie on our back.The legs are extended.Hands along the housing.
- When he lifts his legs, he very often tries to take his back to minimize this phenomenon so that you keep your hands under the buttocks and the entire exercise.
- We take a deep breath and tear off our legs from the floor with an exhaling.
- We lift our legs with the floor to the vertical legs, hold this position for a few seconds and slowly start the muscles of the abdomen and lower our legs.
- At the lower point it is advisable not to touch the surface so that the load is constant.
Such a method may seem quite complicated for a beginner, so it makes sense to carry out a one -hour buoyancy of the legs.Lift a leg on the corner of 45 to 60 degrees with exhaling, linger and slowly lower it.If the first leg touched the floor, you can raise the second.Do not confuse this exercise with the reverse twist.When we lift the legs, as described above, we end the exercise at the vertical position of the legs on the ground.When the reverse twisting at the upper point, the buttocks have to tear out of the ground and easily wrap the lower body.
Exercise for the press "Lokot-Kolon"
There are two options for this exercise in the area of the muscles examined: rectus and sloping muscles of the press.As well as several options with different difficulties.Technology exercise:
- We lie on our back.
- We take our hands behind our heads.
- The legs can be in one of the four positions: being bent on the knees and standing on the floor or elongated on the floor (light);lie on a hill (light);Or they can be kept in the air (complex).
- The purpose of this exercise is to reach the knees with elbows.
- At the same time, we do both the case and the legs, i.e. we strive to connect them in the middle.
- When we work with straight muscles, it is our job to touch both knees with both elbows
- Exercise for the press muscles of the press
- If we want to work out the sloping muscles, we should contact the elbow and knee opposite.
- If we work out the press and equipment muscles of the press, it is necessary to touch the opposite elbow and knee
- When the legs lie on the hill, we make a greater turn to drive the upper part of the body, the lower part is defined so that the exercise is easy and suitable for beginners.
- There is also an easy option when you lift your legs and put them on the floor again.
- The most difficult option is when your legs are twisted together with the body, that is, they pull them to them and then smooth them, but do not touch the floor with your feet.
The number of repetitions from 15 to 25, 3-4 approaches is sufficient.
Bar - classic and lateral
According to research, exercising the bar is one of the ten best press exercises. In addition, it is most effective for the weird abdominal muscles.There are many options for the bar. We will look at two classic species - this is a classic bar and on the side.Both exercises can be carried out in the dynamics.For example, pull your legs on your chest, lift your hand, leg, jump and so on.
Classic bar. The bar can be carried out in three types from the simplest to the difficultest:
- On stretched hands.Starting out of outstretched hands is a great option for beginners
- On the forearms.In the bar on the elbows, it is a little more difficult to keep the straight body
- On the palms (chatulars of dandasan).This pose is borrowed from the yoga.This is a complex option that you cannot always fulfill properly
Technology exercise:
- We lie on our stomach.This is the starting position from which you have to stand in the pose of the bar.But if it is very difficult for you, you can immediately stand in the beams from a comfortable position.
- Legs are straight.
- Place your feet on your socks.The closer the legs are, the more difficult it is to carry out the exercise.
- We rely on either the elbows or in the palm.
- We get a breath and express the desired bar option with an exhaling.
- In this position you have to stay from 20 seconds to a few minutes.Everything depends on your preparation.
- It is important to monitor the body.Regardless of the bar in which you stand, the whole body should be an even line: the stomach is tightened, the pool is not filled and raised, the back is straight, the neck is relaxed.
- Don't forget to breathe.Breathing should be even and calm.At least this has to be exhausted.
Side bar
This exercise can also be carried out:
- On an outstretched arm.Side bar on an outstretched arm
- On the forearm.Side bar on the elbow
Technology exercise:
- Lie down on the side.
- A more complicated option is when one leg is on the other side, but this method may seem very difficult for a beginner so that you can bring your feet nearby.
- We rise at the elbow or on his outstretched arm and help ourselves with the climatic.
- Breathe one breath with exhaling and tear off your body from the ground.You can only stick to the foot (or two) and to the supporting hand: neither the case nor the pelvis or the legs should contact the floor.
- You also have to make sure that the body is a straight line.
- The supporting hand should be strictly under the shoulder.
- In this position we linger for the necessary time - also from 20 seconds to a few minutes - and change the page.
The exercise of the bar is carried out with a minimal possible time and increases every time you increase the time, which adds 5-10 seconds.If you carry out this exercise regularly, you can easily reach a few minutes in a month.The abdominal muscles quickly get used to the loads so that they have to try to include various options for exercises, change them and replace them in training, and then they can achieve greater effectiveness.
Cardio improvement for weight loss
Cardio training is an exercise complex or an exercise for which our body requires a large amount of oxygen, so that the heart rhythm and breathing are increased.Cardio loads train the cardiovascular system very well and also help to lose weight.Cardio loads include:
- running
- rope
- Cycling or training bike
- Run the stairs
- Different jumps and exercises with jumps ("stars", girds, cries with jumping etc.)
- To ski
- Various active sports games
At home you can also take some of these types of activity and use to loss of weight.
frame
Jumping with a rope is one of the most affordable types of cardio and at the same time one of the most effective.In an hour of intensive training you can burn from 600 to 1000 kcal.The number of calories burned depends on their willingness, weight, age and some other factors.Jumping technology.This exercise is not particularly difficult because everything has probably been familiar with it since childhood.However, there are our nuances that we would like to consider.
- The length of the rope should be convenient for you, otherwise successful training will not work.If you are in the middle of the rope, the handles should reach them to your chest.
- We take a jump part, take our hands out of our hips about 20 cm and start turning.
- The hands should take part in the work and not just brushes, otherwise they will surpass them very quickly.
- We jump on socks, not on our heels.
- Choose comfortable shock -absorbing shoes or shock -absorbing coatings and better, and the way your joints keeps your joints.
If you jump regularly - every day, every other day, it will take enough 15-20 minutes to maintain a good shape.You can also experiment with various jump options.This will not only diversify training, but also makes it more intense.We recommend that you watch a video with a selection of different exercises on the rope.
Run instead of the house
Runs serve as a great option for the cardio load and help to ensure that all muscles of the body are included in the work.For one reason or another, however, a run on the street is impossible.In this case, you can try to run in a place that is easy to carry out at home.Running on site can become an analogue of runs on the street or on the way.If you work at intensive pace, such training has many advantages:
- Doesn't matter in the seasonal and weather conditions
- It is not necessary to select and buy clothes specifically
- Less opportunity to get hurt
With a word you can do anywhere and anywhere.But of course there is a very unpleasant disadvantage - running on site in some aspects is less effective if you compare it with running on the street along the crossed area.Why?
- No horizontal movement
- No resistance to weather conditions
- There are no natural changes in the landscape (elevators, descents, stone surface, sand, etc.)
And for many, this lesson will be quite boring.It is difficult to run on the spot for 20-25 minutes.
How do I solve these two problems?How can you run to a more effective and interesting job on site?You can use music or television to distract, which diversified training.You can not only see your favorite series, but also burn 200-300 Kcal Pro series.In order to carry out intensive training, you should alternate different running options: at slow speed, maximum speed, raise your knees, pull a knee on your chest, etc. Constant load changes do not allow the body to adapt and work in saving mode.
Training with an exercise wheel
The training bike is available in every gym and is also often bought for homework.First, it is small, you can also select a simulator for a small apartment.Second, it has an affordable price.Many people who want to lose weight have a question: what is more effective - running or a practice wheel.It depends on many different parameters: the initial weight of the age involved, age, the extent of physical training, the stress level of the simulator or the running conditions, intensity.But in one way or another there is an opinion that runs are much superior to fat burnings on a bike or a training bike.If you maintain a speed of about 30 km/h in the simulator, you can output about 800 kcal, which corresponds to jogging.You have to be patient about good results for losing weight, especially when it comes to the problem area of the abdomen.It often happens that a person is correctly and regularly committed, loses weight, but the stomach is slowly leaving.This is sometimes due to the fact that visceral fat accumulates there (in contrast to the subcutaneous, it is deeper and envelops the inner organs), and it is not easy to get rid of it.However, this is not impossible, although you have to spend a little more time and effort.