In the human body, the main fat "deposits" are concentrated in the subcutaneous tissue, the abdominal cavity and its walls (the abdomen). Under normal conditions, fat accumulates in adults by increasing the size of existing fat cells (adipocytes). But with the excess of fat in the cells, their reproduction process begins, which leads to a massive increase in the number of fat cells. They begin to accumulate, including between the abdominal organs (visceral fat) and between the upper and lower parts of the body. At the same time, the thickness of the abdomen of overweight people can reach 10, 15 or even 20 cm (for comparison: in walruses and seals, the thickness of subcutaneous fat is 5-10 cm). Will abdominal slimming exercise help "replenish" excess fat?
Effective abdominal slimming exercise
In principle, the exercise for rapid abdominal weight loss-without a proper balanced nutrition system-will not achieve the desired results. Because adipose tissue is not just a redundant "depository". It actively maintains its presence in the body through the special peptide hormone leptin, which plays a "control and audit" function in the energy metabolism system.
But not everything is so desperate. Triglycerides are synthesized in fat cells, which are mainly composed of glycerol. When triglycerides are decomposed, the human body absorbs energy, and the more energy it consumes, the more triglycerides are decomposed. In other words, abdominal weight loss exercise is a very increased physical activity, in which fat consumption increases. The most important thing is that morning abdominal exercises are not accompanied by breakfast, lunch and dinner. Their calorie content will exceed the energy spent to implement these energy. . .
Therefore, according to weight loss experts, family weight loss abdominal exercises should be performed at least three times a week. From the beginning of class, each exercise must be performed 8-10 times, and after a person starts to do this work, all exercises for weight loss at home must be performed at least 20-25 times.
A set of standard exercises to reduce abdominal weight includes exercises in different postures-standing, sitting and lying down. Do the following exercises while lying down:
- Lie on your back with your legs and arms straight and your arms stretched along your body. When inhaling, do not tilt your shoulders forward. Lift your back from the floor, raise your straight arms along your legs, sit down and lean forward, and try to grab your toes. After exhaling, return to its original position smoothly.
- Lie down, legs bent into knees, feet almost shoulder-width apart. The hands are wrapped behind the head, the fingers are "locked", and the elbows are bent to the sides. Inhale-the head, shoulders and shoulder blades fall off the floor (the chin should not be pressed against the chest), the abdominal muscles are tense. In this position, stay for 5-10 seconds. Exhale-lie down again.
- Lie on your back with your legs and arms straight and your arms stretched along your body. The inhaled straight leg is raised 30 degrees relative to the floor level, and this position is maintained for five seconds, and the initial position is taken at the exit.
- The starting position is the same as in the previous exercise. When you inhale, bend your knees and perform a simulated cycle of movement (3 times in 30 seconds, and rest for 5 seconds).
- Lie down, with legs bent into knees, straight arms stretched along the body. When inhaling, raise the pelvis from the floor (focus on the shoulder and cap bone area on the back) so that the stomach is in line with the knees. Hold this position for 5-10 seconds, then slowly move to the initial position at the exit.
- Lie on your back, with your legs bent toward your knees, your arms behind your head, and your elbows bent to your sides. Inhale-stretch the elbow of your left hand to your right knee. Exhale-starting position. Inhale-extend the elbow of the right hand to the left knee. Exhale-starting position.
Standing abdominal weight loss exercises
Simple and effective standing abdominal weight loss exercise-traditional squatting and bending movements.
- Stand up straight, feet together, hands on waist. Keep your back and shoulders as straight as possible, and do not lift your heels off the ground when squatting. The lower the squat, the greater the tension in the abdominal muscles during stretching. If you have difficulty, you can do this exercise while holding your hands, for example, sitting on the back of a chair.
- Stand up straight with your feet shoulder-width apart and your hands at your waist or behind your head. Inhale-bend forward, exhale-straighten, inhale-bend backward, exhale-straighten.
- Stand up straight with your feet shoulder-width apart and raise your arms. Inhale (at the cost of 1-2-3)-fingers bend forward, fingers touching feet or the floor. On account 4 (exhale)-occupy the starting position.
- Stand up straight, feet shoulder-width apart, hands on waist. Tighten the abdominal muscles firmly, then relax the muscles (without holding your breath). Repeat the exercise 10-15 times.
Sitting stomach weight loss exercise
When doing abdominal weight loss exercises while sitting, make sure that your back and shoulders are straight. This increases the load on the abdominal muscles.
- Sit on the floor with your legs straight and your arms slightly back to support. Keep your straight legs close together, lift them off the ground, and "draw" circles in the air with your feet-3 times to the left and the same amount to the right. Repeat the exercise 3-4 times briefly.
- Sit on the floor with legs straight and arms straight forward. Alternately raise the hips and tighten the abdominal muscles, moving forward and backward (one meter). Repeat the exercise 5-6 times.
- Sit on the floor with your legs straight and your arms slightly back to support. Keep your legs together and lean back slightly, alternately lifting them off the ground. Repeat the exercises in three groups for a total of 10 times.
Men's abdominal weight loss exercise
All of the above exercises on abdominal reduction can be done by men who are as successful as women, but the number of repetitions should be increased (20-25 times at most). But the exercise load has increased:
- Lie on the floor with your legs straight and your arms straight along your body. When inhaling, raise your straight leg (don't raise your head and shoulders! ) and keep it in this position for 10 seconds. When exhaling-stay in place. During exercise, the time to raise the leg should be gradually increased.
- Sit on the floor with your legs straight and your arms slightly back to support. Keep your legs together; lean back slightly, lift your legs off the floor, bend your knees, and press to your chest. Then straighten your legs and lower them to the floor.
- The starting position is similar to the previous exercise, but the legs are alternately raised, bent and pressed to the chest-left and right respectively.
Men’s abdominal weight loss exercise involves active use of horizontal bars. The simplest method is to hang on your straight arms, then bend your knees while inhaling and slowly straighten them while lifting them parallel to the floor (or ground). When exhaling-return to the starting position smoothly.
Bodyflex exercise for abdominal weight loss
A popular breathing exercise complex developed by Greer Childers (American Greer Childers) 20 years ago to lose weight on the abdomen.
It is believed that the purpose of weight loss exercise is to "fill the body with oxygen" by temporarily holding your breath. At the same time, the breathing exercise is combined with isotonic exercise and isometric exercise, that is, static and strength muscle tension, without the need to move the body parts involved in the exercise.
Use the bodyflex method to reduce abdominal breathing exercises
According to bodyflex technology, you first need to exhale all the air in your lungs-through your mouth, making your lips a "tube". Then, breathe quickly and vigorously through the nose (breathing should be noisy)-to fill the lungs. After that, raise your head and you need to do your best to exhale all the air-this time with your mouth wide open. But now you should hold your breath completely, tilt your head toward your chest, and inhale as much as possible (for 8-10 seconds). The last step is to relax the abdominal muscles and breathe normally. All the bending exercises used to slim the abdomen are performed during the stage of holding your breath (and tightening the abdomen).
Starting position: Kneel down, bend over and place on the floor with your straight palms. The back is straight and the head is raised. Perform breathing exercises (as described above) while holding your breath and lying on your abdomen. You need to tilt your head and back as much as possible. Maintain this position for 8-10 seconds. Then exhale and relax your back and abdomen. Repeat the exercise 3 times at 15-20 second intervals.
This is another exercise method. You need to lie on your back, separate your legs slightly less than the width of your shoulders, and then bend it to your knees (full on the floor) and stretch your arms along your body. Next, perform breathing exercises (as described above) and suck into the abdomen. When holding your breath, you should: raise your hands, tear your head off the floor (throw it back), shoulders and back, and lift as high as possible; return to the lying position, and then touch the back of your headFloor, repeat the action. After the second lift, return to its original position steadily and inhale to relax the abdomen. Repeat this exercise 3 times at half-minute intervals.
Finally, perform lower abdomen weight loss exercises. Lie on your back on the floor with your legs close together and your arms bent at your elbows (palms down) under your hips. After completing the breathing exercise-hold your breath and tuck your abdomen-raise the straight leg slightly above the floor (the toes of the foot are extended, the head and shoulders remain still), and then quickly swing the "scissors" to change the position of the leg (in the otherOnly above or below the leg). The move completes eight to ten counts. Lower your legs and hold your breath. Repeat -3-4 times, pause for 20 seconds.
Although most breathing exercises (including those used to lose weight on the abdomen) are beneficial, it is believed that the body's flexion system is potentially unsafe, because holding your breath can lead to increased blood pressure and arrhythmia.
There is another breathing exercise system (again combined with physical exercise) to reduce fat deposits in the thighs and abdomen-oxysize. Yes, you don't need to hold your breath here. Generally speaking, oxysize is a modified version of American yield, supplemented by abdominal breathing. There is nothing new here, because muscle breathing (oriental, lower breathing or abdominal breathing) has long been practiced through yoga, and yoga has a special breathing method.
Abdominal weight loss yoga practice
The most easily available technique for performing yoga breathing exercises to reduce the abdomen is this: you need to place one palm on your chest and the other on your abdomen, take a deep breath through your nose to inflate your stomach, So that the palm is raised (together with the abdominal wall). In this case, the palm lying on the chest must remain still. The exhalation is also done through the nose, and should be longer and quieter than the inhalation. When exhaling, the abdominal wall should be "pressed" on the spine. As a result, the palm on the stomach drops to its original position.
Now, let's talk about the simplest yoga practice to reduce abdominal weight.
Bhujangasaga-Cobra pose
Lie on the ground, legs straight, knees and feet close together, toes straight; arms bent at elbows, along chest, palms forward. When inhaling-gradually heavier with the palm of your hand, and gradually raise your body to the height of your straight arm in support. In this case, bend back, pull the sternum forward and up, pull the shoulders back and down, press the elbows to the side of the chest, and then tilt the head back. Hold your posture for half a minute (hold your breath for 5 seconds), then bend your arms at your elbows, and then gently lower to the starting position when you exhale. Repeat the exercise three times.
Ardha Navasana-Half-boat pose
Sit on the floor with your knees bent and your arms down your chest. Around the back, press the lower waist area tightly to the floor, keeping the weight on the shoulders and the rest of the back. Then straighten your legs, raise your legs to 25-30 cm above the floor, and extend your arms to your feet. The legs, abdomen and lower back are tight and breathing is even. Maintain this position for 15-20 seconds.
Dhanurasana-bow pose
An effective exercise that reduces the weight of the lower abdomen and strengthens the spine (reminiscent of the familiar "frog" exercise from childhood).
Lie on your stomach, bend your legs, lift your knees, and grab your ankles with your hands. When inhaling, bend your back, raise your legs, and pull back with your hands. Hold your breath for 5 seconds, exhale while letting go, then gently lower your legs to the floor. The number of repetitions of the posture is three to four times.
Halasana-Plow (simplified version)
Lie on your back-rest your head on the wall (about half a meter apart), straighten your legs and extend your straight arms along your body. When inhaling, raise your straight legs, bend your arms, place your hands on your hips, and squeeze your body. When exhaling-Throw straight legs behind your head and touch the wall with your feet. Stay in the pose for 10 seconds and take a deep breath. As you exhale-bend slowly, while your back is firmly on the floor-lower your legs gently. This abdominal weight loss yoga exercise is not only good for belly fat, but also good for thighs.
The body is the "load" that a person constantly "carries" him. And it takes effort and perseverance to alleviate this burden. Only they can help systematically exercise, reduce the weight of the abdomen, and thus reduce the excess weight.