Everyone knows how to easily mark the extra kilos in the area of the waist and abdomen. But, why is this happening?
To understand the mechanism of this process, it will be easier to build a program of loss of weight and decline of the problematic areas. "The fat accumulates due to an excess of calories in the diet. It is the excess energy that the body stock, explains victoria Kasilova, personal trainer and founder of the laboratory staff of the fitness. — You can make an analogy: imagine that you have taken the money, buy gold bullion and put it put it in your safety deposit box, closed with a key. Now imagine that you decide to get the money back. First it is necessary to find the key of the safe, open it, get these ingots, go to exchange them for money. With the lipolysis, the same thing: to start the process of burning fat, it is necessary to activate a lot of factors: a hormonal state, the deficit of calories. It is necessary to create a need of energy for the body itself wanted these reserves to spend".
Remove from the mouth and the stomach: where to begin?
With the understanding of the fact that the human body can't lose weight locally, that is to say, only in a certain area. "You accumulate extra pounds and lose weight according to your constitution and genetics," says catherine demidov, an assistant coach of the group address programs of the federal network of fitness clubs. For you have been famous for "mouth", and became the stomach more of the screen, you will have to reduce their weight in total of reconstructing the diet and exercise.
However, to pick up your need with the mind. "There is a myth that there, where we train a muscle that we have and burn fat. — It is not. Because the process of burning fat happens to us all over the body, and not locally. But we can work on the problems in the area. In what plan? Form there the muscles, develop strength or mobility. Specifically the burn fat in any place we cannot, because he is going well, according to the calculations features of your body. Someone easy and quickly loses volume in the foot area, someone — in the area of the belly, and someone first it reduces the chest, the upper part of the back and then the rest. The body first gives the fat from the places where it is considered of lower priority storage. And with the most important to him-seater (in women is most often as a time-abdomen, hips and thighs) expressed its "pantry" much worse". Therefore, a balanced weight loss program to include strength training, and cardio, and proper nutrition.
Get rid of abdominal fat: the main errors
The most common errors of the coaches consider the following:
1. The use in the training of thermo-the corss or a polyethylene film. "It is a myth, and that where we sweat, we are there and lose weight," says victoria Kasilova. — But it is not so. With the sweat, the fat is not going. If everything was so simple, I could just go to lose weight in the sauna. In reality as a result of this, it will only the liquid. And sometimes, well, bad. Dragged "sweatshops" accessories", will dehydrate the body and increases the load on the heart of the system". In addition, you run the risk of damaging the internal organs. "For example, a corset during exercise, increases the pressure on the internal organs, affect the circulation of blood and gives no deep muscle work".
2. The resignation of the exercises functional. The idea of a fast to lose weight of the abdomen, as passionate some who ignore any exercise, leaving in its tub of programming only torsion in the press conference. And in vain! "In the first place, it is not pumped to the press in non-trained, loose in the body," says victoria Kasilova. — If the person starts to train, first, it has a remarkable relief of the hands, feet, back, and then the cubes of the press." And all this can be achieved only if in its "sports in the menu on strength and functional training, that is to say, once more you will have to work with all of the muscles in the body.
In the second place, by themselves exercises in the press conference are not as energy intensive as many of the basic movements like squats, barbells, push ups for chest. "To create a greater consumption of calories (the key to slimming the abdomen, sides and whole body), it is necessary to work with large muscles. This is similar to how it works as the engine of a car: "runabout" consumes a little bit of gasoline, off-road — sometimes more. So here is the off-road is the muscles of the legs, and "runabout" is a muscle of the press." In addition, excessively working only with the belly area, you run the risk of damaging the back. "I didn't know to work the body, and a fan of the load of the press, it is more likely to get an injury, lumbar hernia, or protrusion, that beautiful belly. Because these movements have the effect of compression of the spinal column."
3. The performance of useless or inadequate exercise. The former refer inclinations towards weight. "Do not fight effectively against sides this way. The waist also, therefore, thinner you that is not. Some groups of muscles are strengthened, but the expected effect will not be. Incline with dumbbells, if you don't get hurt, if in the lower part of the back there are unpleasant sensations, if this helps the placebo. But above all, the benefit of this exercise will not be. In its place is better to make a diagonal curvature lying, it is more secure to the waist".
Who can perform exercises for the belly and sides
Concentrate on working out the muscles of the press, the experts advise that only in some cases. "The bomb, this area separately it is necessary for beginners, for those, who do not have the preparation, after rehabilitation, after delivery. Here will be very useful to facilitate the view of torsion lying on the floor, plank, and as it of exercises in stable holders," says victoria Kasilova. — This is due to, in order to unify in a single block of the sternum and the pelvis. Coupling between the data of the areas of — soft. To make a tight and are able to perform regular exercises, managing the logistics of the issues without a back injury, and the need of simple exercises for the abdominal muscles".
The same applies to the speakers of the athletes. "You must also include in the training exercises at the press conference to those who are preparing for the competition — for example, the tub bikinicom," adds victoria Kasilova. If you do a lot of exercise and it's not going to participate in the competitions fitness bikini, it makes no sense for advanced download press. "When the man has already trained some time, you developed the coordination exercises at the press conference of the programs excluded less priority. Because the press in great exercises works as a stabilizer, it supports your body when you do a squat endurance, chin-ups, presses, traction control, push-ups of arms."
The most effective exercises for slimming the abdomen and the sides
There are many types of exercises for this area, however, not all of them are able to giving the desired effect. In addition, not all movements are available for training in the home. "I would like to recommended to perform the home exercises simple from the point of view of the technique. It is desirable to develop a programme of a variety of movements: the press is composed of a multitude of small fibers that are located at different angles. By combining different exercises, you will be able to of all impediments". We have asked the experts to make a list of the most efficient, lightweight and simple exercises for the press. Here they are:
Correa: "it Is an exercise in working the deep muscles, including the transverse muscle of the abdomen and obliques. You can perform a variety of types of plates — classical, side, or dynamics, what is most important to perform their technically and correctly. Instead of minutes of the veneers, it is more efficient to make multiple short, with a difference of a couple of seconds, the so-called "fractional" the bar".
Incomplete torsion: "Following the curvature, rise only to the lower edge of the vanes, so that directly activates the muscle of the abdomen, and obliques," says catherine.
"Square": "In this position, if you continue you will be able to work in an isolated way the muscles of the cortex," recalls catherine of variation.
Effectively worked in the area of the belly and the sides help to the exercises directly "not designed" for this area. Is almost all of the strength based — squats, traction, etc, "we must understand that the exercise of the press does not always manage not only the abdominal muscles, we have them involved all the cor — ta the musculature that is located in the middle of the body, connects your sternum and the pelvis", concludes victoria Kasilova.
We ask the victoria show us a series of exercises, drawn up taking into account all these factors.
How to build a lesson
- Previous start the training with ease of articulation gymnastics, or 10 minutes cardiopatici. This helps to prepare the muscles and joints to a load.
- Perform all exercises sequentially.
- Hold your breath: the main effort required to perform the expiration.
- Practice this program of 4 to 6 times a week.
- Increase progressively. "The adaptation of the organism (i.e., the change in appearance) occurs only when we create the stress, the extra mile that is why, each week, little by little, to complicate the lesson: use the weight load, increase the number of repetitions.
- Complete the training Cardioceratidae. If your schedule is not regular strength training, be sure to add to our complex cardiozone, it will be enough for 40-50 minutes browsing, Biking, running two or three times a week. "Cardio is going to create the consumption of calories, with your help, we can get rid of any part of the fat, and here is an exercise for the press to help to make the muscles stronger." For the execution of the complex you need a mat and fitball.
Direct torque
Lie on your back with the knees lightly double. Back gently to the ground. Working the muscles of the press, on the exhale lift the shoulder blade on the floor, arms pull forward, press the palms of your hands on your knees. Do not stretch your neck and shoulders. Gently lean back on the carpet. This will be a repeat. Follow 15-20 stories.
Torsion bars
Lie on your back with the knees lightly double. Back gently to the ground. Working the muscles of the press, on the exhale lift the shoulder blade on the floor and studied the body on the right. Hand pull out in front of them. Do not stretch your neck and shoulders. Gently return to the starting position. Follow 15-20 repetitions on each side.
The returns of torque
Lie on your back with the hands pull along the housing. Slightly bend the knees and lift the legs up. Press your back to the floor. Working the muscles of the press, on the exhale lift your pelvis of the ground and hook the leg behind the head. The belly should touch the thighs. Gently lower to the starting position. Follow 15-20 repetitions of the exercises.
Torque with the elevation of the pelvis
Lie on your back with the hands connect in a castle in the nape of the neck. Relax the neck and shoulders. Back gently to the ground. Pull the feet up, having crossed the ankle. On the exhale, working the muscles of the press, at the same time that it is raised above the mat of the scapula and the pelvis. Gently return to the starting position. Follow 15-20 repetitions of the exercises, be sure to breath.
The sidebar on the dynamics of the
Lie on your right side, the right-hand side, bend the elbow and lean on the forearm. Pull the feet and support on the floor of the lateral surface of the stop, the left hand is placed on the hip. Not to the cave in the lower part of the back. With an exhale lift the pelvic floor, work the abdominal muscles and the back. Softservices at the top of 3 to 4 seconds, return to the starting position. Continue 20 repetitions on each side.
The rotation of the feet from the lying down position
Sit on the mat with the legs stretched out. Slightly get comfortable housing is a player. Bend your elbows, to get a little is a player and lean on the forearm. Bend the legs at the hip joint and pull it upwards. The sacral thrust towards the ground. Working the muscles of the press, the cortex and the hips gently to get Myski and the legs straight to the left, return to center and lower your right. This will be a repeat. Follow 10-20 stories.
The elevations of the casing in the fitballe
Lie down on the fitball the left side, the placement of a ball body and the pelvis. Pull the feet and support on the floor of the lateral surface of the stop. The sugar left arm is bent and place the palm of the hand in the nape of the neck. With the right hand lightly resting on the pass. When working the abdominal muscles and those of the cortex, as you exhale gently lift the upper part of the body of the fitbally. Do not slouch and not to cave in in the lower part of the back. With the breathing return to the original. This will be a repeat. Follow 20-30 on each side.
Elevation of the pelvis on the fitballe
Standing at the bar, with the support of direct of the hands, placing the feet on the fitballe. Does not increase the flexion in the lower back and not slouch. The bending of the knees and working the muscles of the press, push the hips up. Tighten the thighs, belly, podkalivat the fitball closer to the hands. Gently return to the starting position. This will be a repeat. Follow 20-30 stories.
The descent of the feet with the fitballom
Lie on your back with your legs pull forward between the shins tighten the fitball. Hand pull along the housing. Lift the legs with the fitballom upward, perpendicular to the ground and work the abdominal muscles and those of the cortex, on the exhale lower down at an angle of 30 to 40 degrees. This will be a repeat. Follow 20-30 stories.
Dynamics of planck
Take the emphasis lying on the direct hands. Does not increase the flexion in the lower back, relaxing the neck and shoulders. Active the muscles of the front part of the surface of the body – musculature of the box, the hips, the hands. Then, successively bend the elbows and lower the bar on the forearms. Return to the starting position. Follow the maximum of repetitions of the exercises than a minute.
When ğsemántica the results?
Many experts agree on: losing weight fast (in less than 10 days, for example) that could affect the health and will lead to the so rapid increase of weight. In addition, the risk of the former extra pounds will bring friends" — the body hoard fat in case of a new hunger strike or a period of hard training sessions.
It is prudent to reduce the weight little by little. "Our efforts are always directly proportional to our results. Following a proper diet and exercise 4-5 times a week, after a month already be sure to see the first results. But do not forget that the process of weight loss is very individual, here you should always take into account the characteristics of each one and, so to speak, "reference data". The most important thing — focus on what you want to achieve and not on the difficulties, and then you are sure to reach any goal." So take note of our outline exercise, practice it regularly and be able to notice the first results of lose weight in a month.