Slim exercises without proper preparation and control cannot produce the desired results.For women, the abdomen and sides are the most problematic and require a comprehensive training method.
The main ingredients of effective weight loss are continuous physical exercise and proper nutrition.To get the maximum results for this list, you can add makeup programs and switch to sports nutrition.
Lighting rules for using physical exercise
If you do not follow the standard rules for using manual labor, it is impossible to get the desired result in the future and keep it in the gym or at home.
This is:
- The right meal.It is worth avoiding food (within 1.5 hours) before the upcoming training, but do not expose the body to hunger.One hour before visiting the gym, it is recommended to eat about 100 grams of protein food.To improve efficiency, you can drink cocktails before aerobic exercise training and add L-carnitine.It will help activate the release process of fat amino acids in the body.Carbohydrates are not recommended after any training (power or aerobic exercise), creating a carbohydrate window for the body.
- practiseFor weight loss on the abdomen and side, regardless of the most problematic field in most women, it should be included in a set of training for all muscle groups.The effect of body movement on a part of the body (such as the hip) can lead to the opposite effect.Their volume will increase, while the rest of the body's muscles will remain out of the tone and have a loose structure.
Effective weight loss and exercises.It can also strengthen the muscles in the back.
- Corrections are made only at the end of the training.Each woman's fat layer drops are individual.If the stomach is a problem area, then this does not mean that the volume will decrease when physical fatigue occurs.Fat may start to leave elsewhere: breasts, arms, and legs.If you need to focus on any area, do the entire exercise first (in all parts of the body) and the problem area is given only at the end of the exercise.
- The maximum load is not allowed during training.Women always want to lose weight quickly immediately and lose weight immediately, so entering the gym gives themselves the greatest burden.Its over-deficiency can be expressed within the frequency or duration of training, resulting in over-exertion of the nervous system.In the initial stage, 1 60 minutes of training per week followed by an increase in the number.
- Exclude simultaneity of aerobic exercise and strength training.Some elements of aerobic training must be performed before strength, but time is limited.For example, use a treadmill or bike for 10-15 minutes before starting power training.This process will help heat the muscles and prepare them for further loads.Aerobic exercise training itself should be performed separately from the dynamics and has the same duration (60 minutes).It is not acceptable to conduct 2 consecutive trainings to prevent excessive technical skills in the body.
Strengthen the muscles of the press to lose weight and tighten the abdomen, on the side of the home
Exercises to lose weight on the abdomen and side require preliminary preparation.It is necessary to bring the muscles to a tone in order to exercise them physically.
At this stage, there is no need to visit the gym as this can be done in a home where exercise equipment is not required.Doing basic exercises not only helps prepare and tighten muscles, but also starts the process of losing weight in the body.
Aerobic exercise training
Aerobic exercise training is designed to maximize muscle engagement and prepare for future physical exercises.From this stage, all types of training begin, including power.The high contraction rate of myocardial contraction helps enrich muscles with oxygen and turn them up.
To accomplish this, you don't have to use a treadmill like the gym habits.There are many exercises for aerobic training at home.
| The name of the exercise | Execution Technology |
| Square jump | In the starting position, the body is vertical, the arms are along the body, and the legs are on the width of the shoulders. When exhale, it is necessary to sit down quickly, put your pelvis downwards (to the floor), and then jump up while extending your arms.Then return to its original position. To use most muscles during exercise, manual exercise is required. |
| Military scream | In the starting position, the woman is in a "squatted" position, placing her hands on the floor.The palms are straightened and are completely located on the horizontal surface.
When exhale, move your legs (in the jump) backward until your knees are fully extended.The position of the body should prepare for the push. From this position, legs and jump, return to the initial position.The body then straightens and takes the "stand" position. The exercise is performed quickly at the cost and is repeated from a sedentary position. |
| caterpillar | In a standing position, place your legs in the width of your shoulders and lower your hands along your body.
In exhale, lean forward until your palms are completely on the floor.In the initial stage, you can bend your knees. Once the limbs are on the floor, you need to start moving forward.These steps continue until the body acts parallel to the floor.Currently, you need to fix it for a few seconds, then pull your legs to your hands in a similar (step) motion, and find yourself in a bent position. After practice, the case straightens and returns to the initial position. |
| Planck |  The most effective exercise that connects almost all body muscles.Despite the static implementation, it has a positive effect on muscle tone and weight loss.The body should take a similar situation, similar to the execution of the press, then bend the hands to the elbow and then place them on the floor.The position of the hand does not matter.They can be parallel or merged with each other. In this position, you need to be as long as possible while your back is even and your body will be as long as possible. |
| Explosive push | Before starting exercise, the body is in a position similar to a normal push.The execution technique is the same, but there is 1 difference.Once the body has fallen onto the floor, you must push back as much as possible in position to pull your hands away from the floor.At this moment, use your hands to make cotton under your body.
In the initial stage, you can simply tear your hands off the floor without making cotton. |
Exercises in the media
Exercises for abdominal weight loss and use almost the same muscle groups on the side.These areas require particularly thorough research, as the main fat deposits are precisely concentrated in them.
5 exercises that help you lose weight and pull up your stomach:
| Name | Execution specifications |
| Direct twist | To perform the execution, you need to lie on the floor in the start position: close your hand in the castle behind your head.Tear your legs from the floor and bend your knees to form a 90° angle. Exhale and tighten your body onto your bent legs.At the same time, the legs should not move.You can also help your elbows extend out of the direction of your knees. At the end point, hold your breath and go up and down again. During the exercise, the legs remained bent until the entire method ended. |
| Reverse twist | The body and legs are in positions similar to straight twists.
The hand is stretched parallel to the body, and the palms are oriented. After exhale, the pelvis is removed from the floor and pulled upward to the chest.The back will not fall off the floor at this time. The knees do not stretch until the approach is over. When the chest and knees are in contact, you need to stay in this position for a few seconds and then (inspired) back to the initial position. |
| Legs two stages | Give your body a horizontal position and lie on the floor.Combine the legs and stretch the socks.Place your hands horizontally on your body and remove the brush behind the lower back area.
When exhale, raise your legs in a direct position above the ground at an angle of about 15°.At the extreme, detain them for a few seconds. Continue to lift the leg to the position of the leg not perpendicular to the ground (90° angle).At the extreme, they will rest for a few seconds again and then (inspired) lower your legs to the ground. During exercise, the head should not fall off the floor. |
| Lift your hips |  Lie on the floor, bend your legs to your knees, and your feet are also on the floor.I'll stretch my handsIn exhale, tear the pelvis off the floor and lift it up.The back should be straight and no deflection is required.For a few seconds, stop at the extreme and lower the pelvis. |
| vacuum | Stand in a loose state and place your legs over the width of your shoulders.Move your hands to your waist or along the lower part of your body.
In exhale, draw the stomach as much as possible, trying to get it to the spine.Fix this location. When exhale, place the stomach in a natural state and repeat the exercise. |
Work out on tilted muscles to tighten the sides
Weight loss exercises are recommended in the morning.This allows you to configure your body to work actively and raise it into your tone.After exercising with the abdominal muscles, it is necessary to spend enough time on the tilted muscles.
Movement on the abdominal muscles is designed to form the waist and posture.We also noticed that they work when walking, running, turning and flexing.Since the inclined abdominal muscles are deep enough and loaded minimally in daily life, consider a group that focuses on studying movements of oblique abs.You can pull out the oblique muscles of your abdomen standing, lying and sitting out of the tilted muscles, which allows you to combine various exercises.
| Name | Execution specifications |
| The inclined direction | Level, hold the feet shoulders - separate.Meanwhile, stretch your hands and raise your head.This exercise is more effective with weighting agents.If there are no dumbbells, it is recommended to pour an empty plastic bottle into it.Tears were held in their hands and raised their heads. As you exhale, tilt your body to the right until you feel the muscle tension.Return to exhale. Repeat the inclination in the other direction. The body should move in a vertical plane during movement.Not allowed to include forward or backward. |
| scalolas | In the starting position, the body is positioned the same as the push in the preparation clock.
In exhale, without tearing your hands off the floor, pulling your left leg to your chest.You need to jump. Then, like in a jump, return the left leg to the initial position while pulling the right leg to the chest. The exercise takes place dynamically, similar to rapid movement on a rock. |
| Side attack | The body is in a vertical position and the legs are short.The hands can be parallel to the body, or bent in the chest.
After exhale, the left side squats down on the left side.Keep your right leg straight.Movement is similar to that of using a prefix step. When exhale, return to the vertical position and perform the same operation in the other direction. The whole method is done at a fast and rhythmic pace. |
| Tilting twist | In the lying position, bend the legs so that they form a vertical line in the knee area and sit on the feet.The hand was removed from behind and bent to the elbow.
After exhale, your chest will rise and spread to the right.In this case, stretch your left hand and focus on the opposite thigh (right).Inspiration, the hands and body return to the initial position. On the next exhale, practice repeats in the other direction: Now the right hand involves the opposite thigh (left).  In the initial stage, you can rely on the opposite elbow when rotating the shell. |
| Lift the legs from the transverse position. | Lying on the floor, stretching, and turning right.Pull your right hand in front of you and perpendicular to the surface of your body.This hand can be used as support when performing exercises.Remove the left side of the head.
While exhale, lift (rips) your body and legs from the floor as much as possible, keeping them in a horizontal position.By performing properly, this exercise is like lying on the side slope. When exhale, return to the initial position and repeat the exercise several times.Then go to the other side and do the same. |
Stock exercises
Abdominal and side weight can be performed through the help of ordinary gymnastics and basic sports shells, including ropes, fitness and fitness elastic bands.
In this type of exercise where it is impossible to use stock, for maximum validity, you can apply weighted weights in the form of dumbbells (in the absence of them - plastic bottles of water).
Use inventory to lose weight:
- You can turn to the help of ropes instead of doing aerobic training in the hall.Various types of jumps are considered one of the most effective exercises for heart development and strengthening myocardium.Jump rope is a universal simulator.For comprehensive aerobic training, it is necessary to exchange regular jumps on 1 leg, in different directions with double legs.During the performance of a simple jump, the maximum load on the muscle is given, and the rest of the species can be used as a rest, thus slowing the rotation of the rope.
- In the initial stages of the course, it is not recommended to use equipment that increases load.If women are ready and want to be more efficient in training, they can use elastic bands to work out.Most movements of the transverse muscles and legs are related to alternating rotation of the legs.If you place the circular fitness response on the legs while doing these exercises, the load on the legs increases.Their use is useful if the weight loss process has been completed and muscle performance needs to be reduced.
- Using fixed balls for both journalistic exercises and tilted muscles can promote them (for beginners) and complexity (for trained women).If there is not enough muscle strength to lift the leg (e.g. from a position lying on the stomach), then the task should be simplified if the fixation ball is placed under the stomach.It can also be used to increase load.When the body is on the surface of a fixed ball, the magnitude of the fluctuations in the legs and arms increases, which not only strengthens the muscles, but also stretches them.
Weekly loading plan for women a month
Depending on the shape and weight of a woman's movement, the correct physical fatigue distribution is required.If this happens in the gym, contact the professional coach (at least once) so that he can prepare the necessary schedule and a set of exercises.
In the case of independent training, it is necessary to start with the first electric training and the first weekly aerobic exercise.Meanwhile, spend them every other day, alternating with each other.At the beginning of the training, a set of exercises requires minimal approaches to prevent general discomfort.Subsequently, the number of methods can be increased.
Abdomen and sides are about 1 week planned (the general training complex should be included):
- on Monday.Incline to the side (15 times in each direction), 1 approach + tilt twist (10 times in each direction), the legs from the side position (10 lifts per leg), 1 approach + lift.
- Tuesday - Rest.
- Wednesday- Training, fully committed to cardio.
- Thursday- rest.
- Friday.Military screams for 1 minute, 1 approach + climb (1 minute), 1 approach + tilt twist (10 times per direction), 1 approach.
When you are used to physical fatigue, after 1-3 weeks, you can gradually increase the number of methods or the number of exercises you perform.
Practice of weight loss, like all physical exercise, has its own contraindications.If medical bans perform physical exercise and slight fat deposition on the abdomen and sides, training should not be performed.