Discounts that are carried out without proper preparation and control cannot lead to the desired results.The belly and sides are most problematic for a woman and require an integrated approach for the training process.
The main components for effective weight loss are constant physical activity and proper nutrition.To achieve the maximum result of 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 achieve the desired result and to keep it in the future if you do not follow the standard rules for the use of physical effort to lose weight.
And that:
- The right meal.Before the upcoming training session, it is worthwhile to do without food (in 1.5 hours), but do not expose the body to hunger.1 hour before visiting the gym, it is recommended to eat about 100 g protein food.For greater efficiency, you can drink a cocktail before cardio training with L carnitine.It will help to activate the process of releasing fatamin acids in the body.After training (electricity or cardio), it is not recommended for 1 hour to use carbohydrates, creating a carbohydrate window into the body.
- ExercisesFor the weight loss of the abdomen and pages, it should be included in training for all muscle groups, regardless of that most women have the most problematic areas.The effect of the physical effort on a certain part of the body (for example hips) can lead to the opposite effect.They will increase the volume, while the rest of the body muscles remain outside the sound and has a growth structure.
Effective exercises for weight loss and pages.Also strengthen the muscles of the back.
- Correction is only carried out at the end of the training.A decrease in the fat layer in every woman is individually.If the stomach is a problem area, this does not mean that the volume is reduced when the physical exertion appears.It is possible that fat begins to go in other places: breasts, arms and legs.If you have to concentrate on a zone, the entire complex of the exercises (on all parts of the body) is carried out first and only added to the problem areas at the end of the training.
- Do not allow maximum loads during training.Women always want to lose weight quickly and in some sizes at the same time.So if you get to the gym, give yourself the maximum load.Its overpowering, which can be expressed in the frequency of training or its duration, leads to revise the nervous system.In the initial phase, 1 training session per week of 60 minutes each, with the subsequent number of their number.
- Exclude the simultaneity of cardio and strength training.Some elements of cardio training have to be carried out with strength, but only limited time.For example, use a treadmill or a bike for 10-15 minutes before the start of electricity training for 10-15 minutes.This procedure helps to heat the muscles and prepare for further loads.The cardio training itself should be carried out separately from the performance, another day and the same duration (60 minutes).It is unacceptable to carry out 2 training courses in a row to prevent the body's overpressure.
Strengthening the muscles of the press to reduce weight and tightening the abdomen, sides at home
Exercises for the weight loss of the abdomen and sides require first preparation.It is necessary to put the muscles into the tone in order to then give you physical activity.
In this phase it is not necessary to visit the gym because this can be done at home, for which no sports equipment is required.The implementation of elementary exercises not only helps to prepare and tighten the muscles, but also to start the process of losing weight in the body.
Cardio training
The cardio training was developed to maximize muscle participation and prepare it for future physical exertion.From this phase, all types of training begin, including power.The high contraction rate of the heart muscle helps to enrich the muscles with oxygen and bring them to tone.
In order to do this task, it is not necessary to use a treadmill, as is common in the gym.Some types of exercises for cardio training can be used at home.
| The name of the exercise | Technology of execution |
| Square Jumps | In the starting position, the body is vertical, the arms are directed along the body, the legs are on the width of the shoulder. When exhaling, it is necessary to sit down quickly and take the pelvis as well as below (towards the floor), and then jump up as you stretch your arms up.Then return to its original position. To use most muscles in the exercise, hand movements are required. |
| Military Jamp | In the starting position, the woman is in the position "on the crouch" and puts her hands on the floor.The palms are smooth and are completely on the horizontal surface.
When exhaling, the legs move back sharply (in the jump) until they are completely extended to the knees.The position of the body should take a pose preparation for push -ups. The legs and in the jump to the initial position return from this position.Then smooth and take the position "stand". The exercise is quickly carried out under cost costs and repeated from a seated position. |
| caterpillar | Place your legs in a standing position into the width of the shoulder and lower your hands along the body.
When exhaling, the body bends until the palms are completely on the floor.You can bend your knees in the initial phase. After the limbs were on the floor, they have to move forward in their hands.The steps continue until the body leads parallel to the floor.At this moment you have to repair it for a few seconds, whereupon your legs pull your legs into your hands with similar (gradual) movements and are in a curved position. After exercising, the case is being returned to the initial position and returns. |
| Plank |  The most effective exercise to connect almost all body muscles.Despite the static execution, it has a positive effect on the muscle tone and a decrease in body weight.The body should take the situation similar to the execution of push -up and then bend its hands on the elbows and rest on the floor.The position of the hands does not play a major role.They can be combined in parallel or with each other. In this position you have to stay as long as possible while the back remains even, the body is extended as far as possible. |
| Explosive Push -ups | Before starting the exercise, the body is in a position that resembles the ordinary push -ups.The execution technology is the same, but with 1 difference.After the body has fallen onto the floor, it must be pushed back as far as possible in the position so that the hands are pulled away from the ground.At that moment, make cotton with your hands under your body.
In the initial phase, you can simply tear your hands off the floor without making cotton. |
Exercises on the press
Exercises for the weight loss of the abdomen and sides almost use the same muscle groups.These zones must be examined particularly thoroughly because the main fat deposits concentrate exactly on them.
5 exercises that help to lose weight and pull the stomach up:
| name | Specifications of the execution |
| Direct twisting | To carry out, you have to lie on the floor in the starting position: Close your hands in the lock behind your head.Travel your legs from the ground and bend into your knees to form an angle of 90 °. Exhale and tighten your body on the curved legs.At the same time, the legs should not move.You can also help the hands of the elbows and pull them towards the knees. In the end they get air and go back to it. During the exercise, the legs are constantly in a curved state and only fall on the ground at the end of the entire approach. |
| Reverse turn | Body and legs are located in a similar position that resembles the straight twist.
The hands are extended in parallel to the body, the palms are directed downwards. When exhaling, the pool breaks off the floor and pulls up to the chest.The back at this point does not detach from the ground. The knees only extend at the end of the approach. If the breast and knee are in contact, you have to stay in this position for a few seconds, according to which (with inspiration) return to the starting position. |
| Two -stage elevator of the legs | Give the body a horizontal position lying on the floor.Combine your legs and stretch your socks.Place your hands horizontally on the body and remove the brushes behind the back in the area of the lower back.
When exhaling, lift your legs in a direct position above the floor at an angle of about 15 °.Hold them out at the extreme point for a few seconds. Continue the lifting of the legs if your position does not become perpendicular to the floor (angle of 90 °).At the extreme point, they rest again for a few seconds, whereupon (with inspiration) lower their legs onto the floor. During the exercise, the head shouldn't fall off the ground. |
| Raise the hips |  Lying on the floor and bending her legs in the knees while the feet are also on the floor.I will stretch my handsWhen exhaling tears off the pelvis from the ground and increase it.The back should stay straight, the distraction in it is not necessary.Stop at the extreme point for a few seconds and then lower the pool. |
| vacuum | If you are on the surface in a relaxed state, put your legs into the width of the shoulder.Remove your hands on the waist or under the body.
Draw the stomach as far as possible when exhaling and try to touch the spine.Fixed in this position. When exhaling, bring the stomach into a natural state and then repeat the exercise. |
Exercises on the weird abdominal muscles to tighten the sides
It is recommended to record final exercises in the morning.In this way you can configure the body for active work and put it in the tone.After exercises have been carried out with the abdominal muscles, it is necessary to dedicate enough time to the weird muscles.
Exercises on the weird abdominal muscles should form a waist and keeping.We also find that when walking, running, turning and bending the upper body.Since the sloping abdominal muscles are deep enough and are minimally loaded in everyday life, you should take a number of exercises into account that focus on studying the weird abdominal muscles.You can pump the sloping muscles of the abdomen that stands standing, lies and sits, which means that you can combine different exercises.
| name | Specifications of the execution |
| Tipping in opposite directions | If you are horizontal, put your feet apart shoulder.Put your hands at the same time and lift your head.It is more effective to carry out this exercise with a weight average.If there are no dumbbells, it is advisable to use empty plastic bottles with water cast in them.Tears are taken in their hands and rise above their heads. When exhaling, tend to the right until the muscle tension can be felt.Return back into the exhale. Repeat the tendency in the other direction. The body during the exercise should move in a vertical level.It must not include forward or backwards. |
| Scalolas | In the starting position, the body is in the same way as preparing for push -ups in the clock.
Pull your left leg to the chest when exhaling without tearing your hands away.You have to do this in a jump. Then put your left leg back into the starting position as if in the jump and at the same time pull your right leg to the chest. The exercise occurs dynamically and resembles fast movements in the rock. |
| Side attacks | The body is vertical, legs from each other in a short distance.The hands can be stretched in parallel to the body or bend at the breast level.
After exhaling, a step to the left is taken with a simultaneous crouch on the left leg.The right leg remains straight.The movement resembles an exercise with a prefix step. When exhaling, return to a vertical position and do the same in the other direction. The entire approach is carried out at a fast and rhythmic pace. |
| Twist | In a lying position, bend your legs so that vertically forms in the knee area and rests in the feet.The hands are removed behind the head and bent on the elbows.
When exhaling, the breast will rise and develop to the right.In this case, the left hand stretches and affects the opposite (right) thighs.In inspiration, hand and body return to the initial position. The next time you exhale, the exercise is repeated in the other direction: Now the right hand affects the opposite (left) thigh.  In the initial phase, you can rely on the elbow of the opposite arm when turning the housing. |
| Lift the legs from the lateral position. | Lying on the floor, stretching the body and turning on the right side.Remove your right hand in front of you and put it perpendicular to the body on the surface.This hand can be used as supportive when executing the exercise.Remove the head on the left.
When exhaling, they lift the body and legs from the ground as far as possible and stay out of the ground in a horizontal position.If the execution is properly executed, this exercise is like a slope that is on the side. Repeat when you exhale into the initial position and repeat the exercise several times.Then turn to the other side and do the same. |
Expert exercises
Exercises for losing weight and pages can be carried out both by ordinary gymnastics and with the help of elementary sports shells, including ropes, elastic ligaments for fitness and fit balls.
In these types of exercises, where it is impossible to use the inventory, you can apply weights in the form of dumbbells (in your absence - plastic bottles) for the greatest effectiveness.
Use of the inventory for weight loss:
- Instead of a cardio training in the hall, you can fall back on the help of a rope.Different types of jumping are recognized as one of the most effective exercises for the development and strengthening of the heart muscle.The jump part is a universal simulator.In order to carry out a complete cardio training, ordinary jumps with crossed, on 1 leg, in different directions and twice must be changed.The maximum load on the muscles is given during the performance of simple jumps.The rest of the species can be used as calm, which slows down the rotation of the rope.
- In the initial phase of the classes, it is not recommended to use devices that increase the load.In the event that a woman has already been prepared and wants to increase the efficiency of the training, you can use the elastic bands for fitness.Most exercises on the lateral muscles and legs are fluctuating with alternative legs.If a circular fitness reaction put on the legs of the legs when executing these exercises, the load increases on the legs.Their use is useful if the weight loss process has already been completed and the manifestation of muscle relief is required.
- The use of fit ball for press exercises and weird muscles can make it easier for both (in the case of beginners) and complicate (for trained women).If there is not enough muscle strength to increase the leg (for example from the position of lying on the stomach), the task is too simplified when fit ball is put under the stomach.It can also be used to increase the load.When the body is on the surface of the fit ball, the amplitude of the legs and arms increases, which not only enables to strengthen the muscles, but also to stretch it.
Charging program for a week, month for women
Depending on the sports form and the weight of a woman, the correct distribution of physical exertion is required.If this happens in the gym, it is better (at least once) to contact a professional trainer so that he compiled the required schedule and a number of exercises.
In the event, if the training is carried out independently and at home, it is necessary to start with the 1. Power training and the 1st cardio per week.At the same time, spend them out every other day and change together.At the beginning of the training, a number of exercises requires a minimal number of approaches to prevent general complaints.The number of approaches can then be increased.
An approximate program for the abdomen and pages for 1 week (should be included in the complex of general training):
- Monday.Tilt to the sides (15 -times in each direction), 1 approach + slope (10 times in each direction), 1 approach + buoyancy of the legs from the side position (10 lifting for each leg), 1 approach.
- Tuesday - peace.
- Wednesday-Angraining, dedicated to cardio loads.
- Thursday- relax.
- Friday.Military Jamp for 1 minutes, 1 approach + ascent (1 min), 1 approach + twist slope (10 times in each direction), 1 approach.
If you get used to the physical effort, you can gradually increase the number of approaches or the number of exercises carried out after 1-3 weeks.
Like all physical activities, exercises for weight loss have their own contraindications.In the event of a medical ban on sport and the slight fat deposits in the stomach and the pages, the training should not be carried out.