We all know how easy it is to gain extra kilos in the area of the waist and abdomen. But why is this happening?
To understand if the mechanism of this process, it will be easier to build the program of loss of weight and reduce the amount of problem areas. "The fat builds up due to an excess of calories in the diet. This excess of energy that the body of the reserve, — says Victoria Kasilova, personal trainer and founder of the laboratory of personal fitness. — You can make the following analogy: imagine you took the money, bought gold bars and put it in the safe closed to key. Now imagine that you decide to receive this money back. You must first find the key to the safe, open it, remove these ingots, go to exchange their money. With lipolysis you the same thing: to start the process of burning fat, you need to activate a lot of factors: a certain hormonal balance, a caloric deficit. We need to create a demand of energy for the body itself has wanted to these stocks spend".
Remove the hips and belly: where to start?
With the understanding of the fact that the human body cannot lose weight locally, i.e. only in a particular area. "Accumulate the pounds and lose weight according to your constitution and genetics", — says Catherine Demidov, master trainer of group management program of the federal network of fitness clubs. To have left the infamous "boca", and the belly has become flat, you may need to reduce the weight in general — to rebuild the diet and the exercises.
However, to take them with the mind. "There is a myth out there that where we train the muscle, we burned the fat. — It is not so. Because the process of fat burning that we have ongoing in the whole body, and not at the local level. But we can work on the problem of lunch. In what terms? Form the muscles, increase strength or mobility. And more specifically burn fat in a place, we can't, because he goes as well as calculated the characteristics of your body. Someone easy to and fast lose volume in the legs, someone — in the area of the stomach, and someone before decreases the chest, upper back, and only then all the rest. The body is the first thing that gives fat of those places where there is less conservation priorities. And the most important for him of places (in women it is often just the belly, hips and thighs), giving the "reserves" much worse". A balanced weight loss program will include strength training and cardio, and proper nutrition.
Get rid of fat in the abdominal area: the main errors
The most common errors coaches consider the following:
1. Use in training in the thermo-corsets or plastic film. "Spread the myth that there, where we sweat, we and lose weight, — says Victoria Kasilova. — But it is not so. And then the fat does not go. If everything was so simple, would it be possible to just walk to lose weight in the sauna. In fact, the result of this leaves only the liquid. And sometimes a good, correct. Carried away "sweatshops" devices", you dehydrate the body and increases the burden on the cardiac system". And still — the risk of damage to the internal organs. "For example, the corset during exercise increases the pressure on the internal organs, worsens the blood circulation and gives deep muscles working."
2. The refusal by functional exercises. The idea of losing weight fast the abdomen so fascinated some who ignore any kind of exercise, leaving in its fitness-only program that twists the abdomen. And in vain! "In the first place, is never prepared for printing on the inexperienced, loose body, — says Victoria Kasilova. — If a person begins to train, before he appears to be of considerable importance to the arms, legs, back, and only then — abdominal". And all of this can only be achieved if the file "sports menu" power and functional training, that is, also in this case, it is necessary to work with all the muscles of the body.
In the second place, in and of itself abdominal exercises are not as power-hungry as many of the basic movements like squatting, pulling, bending. "To create a greater calorie consumption (an essential condition for slimming the abdomen, hips and the whole body), need to work large muscles. This is similar to how the engine works in the car: the "runabout" consumes a little bit of gasoline, suv, sometimes more. Behold, this suv is the muscles of the legs, and the "runabout" is the muscle of the newspapers". In addition, the excessive amount of work only with the area of the belly, the risk of damage to the back. "Not to be able to work with the body, and fanatically load release, it is much more likely to get a traumatic lumbar hernia, or protrusion, that beautiful belly. Because these movements have a compression impact on the spine".
3. Performing unnecessary or inappropriate exercise. To the first belong the slopes to the side with the weights. "Do not fight effectively with the sides in this way. Life in this way is also the more subtle you do not. Some muscle groups are steady, but the expected effect you are not satisfied. Lean with dumbbells, if you do not is bad for you, if your back is not unpleasant feelings, if it helps you as a placebo. But of particular benefit from such exercise will not be. Instead, it is better to do diagonal curl lying, it is safer for the lower back".
Who should perform the exercises for the belly and hips
Focus on the development of the abdominal muscles, experts recommended only in some cases. "Pump this area only need for beginners, those who do not preparation — after the rehabilitation, after the birth. Here will be useful easy-to-type-torsion lying on the floor, belt and similar exercises on stable media, — says Victoria Kasilova. — It is necessary to unify in a single block, the sternum and the pelvis. A link between the data zones — soft. To make it rigid and to be able to perform the normal operation, in order to cope with household chores without injury to the back, and they need simple exercises for the abs".
The same is true for speakers athletes. "Also worth to include training, abdominal exercises for those who are preparing for a competition — for example, fitness room, bikinicom," adds Victoria Kasilova. If you are already exercising and you're not going to participate in competitions, fitness bikini, it makes no sense to further download print. "When a man training a little, she developed the coordination, and abdominal exercises from the program are excluded to be less priority. Because the print in the big exercises works as a stabilizer, support your body when you do squats with weights, pull-ups, bench presses, thrust, push-up".
The most effective exercises for slimming the abdomen and hips
There are many types of exercises for this area, however, not all are able to give the desired effect. In addition, not all movements are available for home training. "I would suggest to perform exercises at home simple from the point of view of technology. We recommend that you do the program of the various movements: press is composed of many small fibres, which go under different angles. By combining the same exercise, you will be able to all of their recycling". We asked experts to compile a list of the most effective, easy and simple exercises for the abdominal. Here they are:
Belt: "it Is a year in which to actively work the muscles deep, including the transversus muscle of the abdomen and obliques. You can perform different types of straps, — classic -, side -, or dynamic, the most important thing is to carry out their technical and properly. Instead of minutes, the straps, the more efficient it will run more quickly with a break of a couple of seconds, the so-called "fractional" strap".
Incomplete torsion: "the Execution of the twist, climb only up to the lower edge of the shoulder blades, so you enable in muscle-abdominal and the obliques," says Catherine.
"Square": "In this position, if done step by step correctly, you will be able to work in isolation of the muscle to the cortex, reminiscent of Catherine Demidov.
Effective also work the belly and hips exercises to help you directly "not dedicated" to this area. It is almost the entire engine of the basic exercises of pushing, and so forth "it is worth to understand where that abdominal exercises are not always working not only the abdominal muscles, we have involved all the cor — ta muscle, which is located in the middle of the body, connects the sternum and the pelvis", concludes Victoria Kasilova.
We asked Victoria, shows us a series of exercises, drawn up taking into account all these factors.
How to build a lesson
- Start your workout with a simple joint gymnastics, or 10 minutes loss. This will help you to prepare the muscles and joints to loads.
- Perform all exercises in sequence.
- For respiration, the main effort must perform during exhalation.
- Involved in this program 4-6 times a week.
- Gradually increase the load. "The adaptation of the body (and thus the change of appearance) occurs only when we create stress, extra mile, So it is desirable that each week, a little complicate the lessons: use weight bearing, increase the number of repetitions".
- Full training Cardioceratidae. If your software does not do regular strength training, be sure to add to our complex cardiozone — it will be sufficient for 40-50 minutes swimming, cycling, running two-three times a week. "Cardio create the consumption of more calories, with his help, we can get rid of some fat, but ab exercises help to make the muscles stronger." For the execution of a complex you will need a mat and a fitball.
Direct torsion
Lie on your back, knees slightly bent. The lower part of the back against the floor. Working the abdominal muscles during the exhale, raise the shoulder blades from the floor, hands pull forward, touch the palms of the knees. Not to strain the neck and shoulders. Easily come down with your back on a mat. This will be a repeat. Do 15-20 videos.
Torsion bars
Lie on your back, knees slightly bent. The lower part of the back against the floor. Working the abdominal muscles during the exhale, raise the shoulder blades from the floor and examine the body to the right. Hands in front of pull. Not to strain the neck and shoulders. Easily return to the starting position. Perform 15-20 repetitions for each side.
Crunch reverse
Lie on your back, hands pull along the body. Knees slightly bent and raise your legs upwards. Press the lower part of the back to the floor. Working the abdominal muscles during the exhale, lift the pelvis from the floor and point your feet above your head. The belly should touch the thighs. Easily get off to the start position. Perform 15-20 repetitions of the exercises.
Torsion with the increase of the basin
Lie on your back, the hands connect to the castle on the nape of the neck. Relax your neck and shoulders. The lower part of the back against the floor. The legs pull up, crossing his ankles. During exhalation, working the abdominal muscles, lift is stopped on top of the carpet the scapula and the pelvis. Easily return to the starting position. Perform 15-20 repetitions of exercises to the breathing.
The sidebar in the dynamic
Lay on your right side, your right hand, bend the elbow and supports the forearm. Legs pull and the rest typically the side surfaces and the stop, place your left hand on the side. Do not cave to the back. With exhalation, lift the basin from the floor to work the abdominal muscles and the back. Softservices at a high point for 3-4 seconds, return to starting position. Perform 20 repetitions for each side.
Rotate the feet from a lying position
Sit on the mat with your legs straight. Slightly lean the body is. Bend the elbows, take a little back and rest on a forearm. Bend your legs at the hip and pull upwards. Sacred fixed to the floor. Working the abdominal muscles, the cortex and the thighs without problems via myski, left leg, return to center and lower them to the right. This will be a repeat. Perform 10-20 videos.
Lifting of the bust on a fitball
Lie down on the fitball in the left side, posting on the ball body and the basin. Legs pull and the rest typically the side surfaces stop. The left hand bend and put the palm of the hand on the nape of the neck. With the right hand, slightly leaning on the ball in front of him. Working the abdominal muscles and the cortex, exhale, gently tear the upper part of the body from the fitball. Do not slouch cave in the back. With the breath comes back in the original. This will be a repeat. Perform 20-30 videos in each direction.
The increase in the basin on a fitball
Put yourself in the shot with support for the arm, putting his foot on the fitball. Not afraid of lumbar flexion and do not slouch. Bend your knees and work the abdominal muscles, push your pelvis upward. Tighten the thighs, stomach, podkalivat a fitball closer to the hands. Easily return to the starting position. This will be a repeat. Perform 20-30 videos.
Lower your legs with a fitball
Lie on your back, legs, pull it forward between his legs press fitball. Hand, pull along the body. Lift your legs with a fitball upwards perpendicular to the floor and working the abdominal muscles and the bark, as you exhale lower them down up to an angle of 30-40 degrees. This will be a repeat. Perform 20-30 videos.
Dynamic belt
Take the emphasis lying on the arm. Not afraid of lumbar flexion, relax the neck and shoulders. Activate the muscles of the anterior surface of the body – the muscles, body, thighs, arms. Then, alternately, bend the elbows and go down to the bar on the forearms. Return to the starting position. Perform maximum repetitions of exercises for a minute.
When to wait for the results?
Many experts agree on the fact: rapid weight loss (for 10 days, for example) is bad for health and will lead to equally rapid weight gain. Moreover, the risk that the silence pounds "bring friends" — the body will store the fat in case of a new hunger strike or in the period of exhausting workouts.
Most camping village blue gradually reduce the weight. "Our efforts are always directly proportional to our results. Adhering to a correct diet and exercise 4-5 times a week, after a month, it is already sure to see the first results. But do not forget that the process of weight loss is very individual, here it is always necessary to take account of the characteristics of each individual and, so to speak, the "data source". The most important thing — concentrate on what you want to achieve, and not in trouble, and then you are sure to achieve any goal". Then make a note to our scheme of exercises to do to her regularly and will be able to notice the first results of weight loss in a month.