Everyone knows how easy it is to gain extra pounds, with a waist, there is. But why is this happening?
Understand the mechanism, it's a process, you will be able to have a program build, the weight reduction, as well as reducing the amount of problematic zones. "Fat accumulates due to excess calorie intake. Extra energy This is how an organisation maintains, explains Victoria Kasilova, personal trainer, founder of a laboratory personal fitness. — Is it possible to make an analogy: imagine that money is a take over, bought gold bars and put them in a safe, closed. The most imagine that you have decided on a money back. First you need to find the key to a safe to open, remove a grid, go exchange them for the money. The lipolysis is the same: to start the process of weight loss, you need to activate to a number of factors, certain hormones, a calorie deficit. We need to create a demand for energy that the body he wanted the reserves to spend."
Remove the page from this.: where do I start?
In my understanding, is a fact that the human test can't lose weight locally, i.e. only in a particular area. "You're getting overweight, and to lose weight, according to the Constitution, and genetics," — says Ekaterina Demidov, a master coach, runs group programs, a Federal network of fitness clubs. So it will be the proverbial "Boca", my stomach is getting flat, then you need to be a reduce weight a complete overhaul of diet and exercise.
However, pick them wisely. "There is a myth where we are exercise the muscle is what burns the fat. — I don't. As a process, a weight loss happening in the body, locally and not. But we can work on the problem area. In what way? To form a muscle, to develop strength or mobility. Specifically the fat loss in one place can be a certain no, because he is the leaves are calculated by a characteristics of the test. Something fast, easy to lose the volume of the leg, one in the abdominal area, and someone is reduced to the first chest, upper back, then everything else. The organization first gives you a fat the places where it is considered less of a priority storage. But the most important places (the women often have hip or thigh), gives "stocks" much worse". Therefore, a balanced weight loss program includes strength training and cardio, as well as a high nutrition.
To get rid of the fat one: big mistakes
The most common errors coaches consider the following:
1. Use of training thermal corset plastic or foil. "There is a myth that where we're going to sweat, lose weight, then, says Victoria Kasilova. But it's not. The sweat the fat is not going away. If everything is simple they were, then the only way to lose weight in a sauna. In fact, as a result, only the liquid. Sometimes it's good to. An excuse to "workshop" assets", dehydrate the body, increase the burden on a heart system." An added damaging to the internal organs. "For example, the corset during exercise increases the pressure on the internal organs, impairs blood circulation and deep muscle work."
2. The rejection of functional training. The idea that the stomach quick weight loss is so impressive to some, they ignore exercises, so the schedule's fitness, a winding of a just press the button here. In vain! "First, not to the press by pumping untrained, loose organization, said Victoria Kasilova. — If a person starts a train, at first seems to be a significant ep-je, the arms, legs, back, but only — pack abs". This can be achieved only if a "sport" is a menu, a performance, functional training and, once again, you have to work all the muscles of the body.
A second one by themselves, the practices are not as energy intensive as many of the basic movements like squatting, pulling, push-ups. "To create a greater calorie consumption (a key condition of the consumer in one of a hip, the whole test), you have to work with a big muscles. This is similar to an engine in a car: "car is a compact" consumes little petrol, SUV in times more. So an SUV, the muscles of the legs, and the "ferry" is a abdominal muscles". Plus the excessive just a job region, the stomach, the risk to hurt the back. "I don't know how to work a test, but a fanatic is loaded, press the button, this is much more likely to back a victims, hernia, or protrusion, rather than a beautiful for. Because ezek a movements compressive effect of a spine."
3. Performing unnecessary or not high practices. The first is bending to the side with the weights. "Not to effectively manage the site that way. Waist thinner like you don't mist to go. Certain muscle groups will strengthen, but the effect is not expected fog to make it. Bend the dumbbells, if not hurt, if not a nuisance, if it helps you than the placebo. But a special advantage is that such practice will not be. Better to use a diagonal twisting lying down, it's safer, in the lower part of".
Who need to perform the exercises, and one from the side
Concentrate on an elaboration of the abdominal muscles, experts say only in certain cases. "Pump this in the area separately, to the beginners, those who are not in a training, rehabilitation, after the birth. Here is useful in a simple form curl lying on the floor, planks similar exercises with stable supports, says Victoria Kasilova. — It is necessary that a single merging unit sternum pool. The clutch ezek between the zones — we'll find it. To hard to be able to regular exercises to cope with the chores, without having to back injuries, it's a simple exercise for the abdominal muscles".
The same applies to the speakers of the athletes. "That it is necessary to include the practice that those who are preparing for the competition — for example, fitness bikinicom," adds Victoria Kasilova. If you already exercise or do not participate in the competitions fitness bikini, it makes no sense to download the also press the button here. "Once upon a a little time practicing, developed a coordination exercise program is excluded as the less priority. Because the press is a great exercises works as a stabilizer, to support the organization, when performing squats, weights, pull-ups, presses, pull push-UP".
The most effective exercises for weight loss belly sides
There are many types of practice is that one area, but not all of them can give the desired effect. In addition, all traffic for available training at home. "I recommend that home exercises are simple, one of the aspects of a technology. It is advisable to develop a program of various movements: press consists of many small fibres, which are located at different angles. Combining different exercises, you will be able to use them". We asked the experts to assemble a set list is an effective, simple exercises for the press, here. Here they are:
Boards: "This is a versatile practice, which is actively working on deep muscles, including the transverse abdominis, or obliques. Finally, different types of straps — a classic, side, or dynamic, the most important thing is to perform them skillfully and appropriately. Instead of minute bars, is more effective to perform more short break a few seconds, the so-called "relative" bar".
Incomplete twisting: "the Performing, a curly, rise just to the bottom edge of the blades, thus activating the rectus abdominal and oblique", — said Ekaterina.
"Angular": "in this situation, when done correctly, you will be able to work independently on the core muscles" — reminds Ekaterina demidov of.
It effectively works the abdominal area, and half will help you practice directly "is not light blue the planned" a zone. Almost the entire power base of a squat, thrust, etc. "is to be understood that the abdominal exercises don't always work, not just the abdominal muscles, it has the entire core — the muscles, it's a test in the middle, connects the sternum, and a swimming pool" — sums up Victoria Kasilova.
We asked Victoria to give us a show practice, which takes into account these factors.
How to build a lesson
- Start a simple workout practices, in common, or a 10-minute cardiopatici. This will help to prepare muscles and joints to stress.
- Perform the exercises one after the other.
- Follow your breath: this is the main effort should be to the exhale.
- Participate in the program 4-6 this times a week.
- Gradually increase the load. "The adaptation of an organization's (and thus the change in appearance) to be next, only when it comes to creating stress, extra mile, preferably every week, Therefore, to gradually make it more difficult, a study to the weights, then increase the number of repetitions".
- Full training Cardioceratidae. A schedule If you don't, that the regular workout, you must have a complex cardio sense 40 or 50 minutes of swimming, Cycling, Jogging two to three times a week. "Cardio consumption of calories is created, which helps to get rid of a part of the fat, but the abdominal exercises help make the muscles stronger." You just need To be a mat, fitball.
Direct twisting
Lie on your back, knees slightly bent you can. The lower part of the press down to the ground. Working the abdominal muscles, exhale lift the shoulder blades off the floor, extend the arm, hand touch my knee. Strain is Not a neck-to-shoulder. Right, back to the Carpet. This is a form of repetition. Finally, 15 to 20 of these.
Oblique twists
Lie on your back, knees slightly bent you can. The lower part of the press down to the ground. Working the abdominal muscles, exhale lift the shoulder blades off the floor, control body and then to the right. Extend hands in front of him. Strain is Not a neck-to-shoulder. Slowly back to starting position. Finally, 15 to 20 repetitions in each direction.
Reverse crunches
Lie on your back, extend hands in a test along. Bending a knee slightly and raise the leg. Press the back of the lower ground. Working the abdominal muscles, exhale lift the hips from the ground and put legs further behind your head. The stomach should touch the thighs. Smoothly down to the starting position. Finally, 15 to 20 repetitions for a exercise.
Winding a woman in a pool
Lie on your back, hands to join a castle in the back of his head. Relax, it's a neck-to-shoulder. The lower part of the press down to the ground. Legs pull up, and then cross your ankle. On the exhale, the work of the abdominal muscles, while you lift the Mat with a shoulder above a pool. Slowly back to starting position. Finally 15-20 repeat the exercise in, watch your breath.
Side push-ups a dynamics
Lying on the right side, right arm bent at the elbow and a skinny arm. Pull out The leg rest on the floor, the side surfaces of the leg on the left a place hip. Don't cave in in a waist. Exhaling, raise your hips from the ground, a work, an abdominal muscles and back. Soft services, a top for 3-4 seconds, return to starting position. Complete 20 repetitions in each direction.
The rotation of the leg in a recumbent position
Sit down on the Mat with straight legs. Slightly lean back house. Bend your elbows back a little on the thin forearm. Bend the legs, the hips, and then drag them. The cross bones press on the ground. Working the abdominal muscles, bark and hips gradually get a toes and straight legs, to the left, back to the middle, and then lower them to the right. This is a form of repetition. Finally, 10 to 20 such.
Crunches on a fitball
Lie on a fitball on the left side, placing a ball body and a pool. Pull out The leg rest on a ground side surface of the foot. Place your left arm and place your hand on the back of his neck. The right hand lightly in the hands of the ball in front of him. Working the abdominal muscles, as well as the bark of an exhalation slowly lift the upper body on a ball. Sluggish is Not or back to the lower SAG. Inhale back to starting. This is a form of repetition. Fuss is about 20-30 ezek in all directions.
The rise of a pool, a fitball
Stand a bar of a support for the straight arm, placing your feet on a fitball. Do not increase the deflection of the lower-back is no slouch. On my knees working with the abdominal muscles, pushing the pool up. Drag a comb, a's, podkalivat a ball closer to the hand. Slowly back to starting position. This is a form of repetition. Fuss is about 20-30 such.
Reduces the legs, fitball
Lie on your back, pull your leg, between your legs, hold on a fitball. Manually pull the test along. Lift up the leg fitball perpendicular to the floor work for the abdominal muscles, as well as the bark of an exhale, lower them to an angle of 30-40 degrees. This is a form of repetition. Fuss is about 20-30 such.
Dynamic boards
Take the emphasis lying on a direct hand. Do not increase the deflection back to the bottom, relax, it's a neck-to-shoulder. Activate the muscles on the front surface of test, test the muscles, thighs, arms. Then alternately bend the elbows and drop down to a plank on the forearms. Back to the starting position. Finally a big repeat the exercises in a minute.
When do you expect results?
Many experts agree that the rapid weight loss (10 days, for example) health leads to the same rapid weight gain. There is also the risk that you will return for a pound, "bring friends" — test-treasure fat the case of a new hunger strike, or for a period of one grueling workouts.
The point is More to lose weight, gradually. "Effort straight Is always proportional to the results. Fortunately, high diet or exercise 4-5 times a week, a month later, he appears in the first results. But don't forget that a process, a weight loss is very unique, each must take into account the characteristics of each, let's say, a "source data". The most important thing is to focus on what you want to achieve, the difficulties do not, then you can be sure to achieve the goal." So, take into account that a program is a practice, not regularly, but see the results weight loss first one works under.