How to make an effective physical exercise for weight loss belly and sides? Error beginners. A set of weight training into the details.
Ask any trainer about the exercises for weight loss belly and sides, and you get the wrong answer, which it is. Psychologically, we all have one purpose — "to turn," what is the problem in the area, and I believe that if the muscles are there, "burns", then you make it work. Physiology of men is a bit different. And it's never going to get rid of the fat in the midsection, as long as you have a low percentage of the Whole. In General, isolation movements are not going to help you. The need for a balanced diet, and a well-written plan for annual training exercises for weight loss belly and sides. The man, by the way, it requires the same special treatment as the wife.
Why exercise is often, "don't work"?
You obviously saw it on the social networks, a paper of 10-12 alleged home exercises for weight loss belly and flanks, half of which are variations of the front-twisting, and in the hybrids the straps, and to the spirits of the tribes in the various parts of the body. And the teachers are trying to do, but it is not very useful. What is the reason? It is all about, and once you hide the "secret ingredient" in the form of a fat burner or anything like that? No, the reason it is different:
- "regional" facilities that are not used, the legs are unlikely to seriously alter the metabolism and increase calorie expenditure. Also the rectus abdominis is not the most high and powerful in this reduce-energy, such as, for example, when you squat and deadlift;
- if it is just the abs and flanks quick enough to make a living, the violation of the body. The relatively weak back muscles just won't keep up with it, and you'll wake up one morning not with a thin waist, and pushing, and curled forward shoulders, lordosis, in the lower part of the back, and a distinct "hump". In addition, the twisting only dangerous to people with weak long muscles of the back, and they may cause displacement of the vertebrae, especially if you overdo it and "clamping" muscles, such as often advised;
- and the feeling that "I've done the training, now I can eat it after an hour of movement on the Mat is the same as a normal weight-training. So often those sit-UPS, eat for strength and not lose weight.
In General, the needs and the systems that are not only working the abs and obliques, but it also loaded up both of his legs, his back, his arms, his chest. Here is an example of such a property.
The complex of exercises for slimming the abdomen and back with free weights
Warm-up: 10 minutes of walking on the elliptical trainer, or walking with high raising of the knee, and the elbow to the opposite knee. During the warm-up, drawing in his stomach, feeling the muscles.
The main part of
First, you need to statically stabilize the press. This will help you to avoid problems with the spine. Start with a simple strap. Stand out as a pushups, to get it on the floor, his hands were projected on the head, the shoulders, the arms straight, but not aggressive, the extension of the elbow until it clicks. Pull your stomach in to get the "house" of the buttocks, let her go back to as flat as possible. Breathe freely, stay in the pose for 30 to 60 seconds. Perform 3-4 approach. When this becomes easy, get down to the forearm. When the hand is on the elbow it would seem a simple — lift one leg so that the hips have been in the ground over, don't twist the pelvis in a variety of ways.
Attach the rubber expander-to-door or stand on the top of the game, "crossover". Grab the handle with both hands, staying to the left of the missile. Be carried out at the same time a decrease in the press and on the slope to the right with your hands on the right hip. The movement looks like a "felling" axe. Do slowly, do not exceed 15 repetitions. If you can't make it to 20, the increase of the resistance. 3-4 sets of each, you'll be fine.
Then, set a timer, so that the signal sounded every minute, and can be carried out continuously, for 2 rounds of each giant set. Get the more effective exercises for weight loss belly and sides.
Squats with a fretboard over your head
Take out the neck or body of the bar with a grip wider than shoulder width, and bring it over your head and slightly back. Do a classic squat, let your buttocks drops just below parallel to the floor of the tank. A draw to the abdomen, so that the Cabinet does not rock from side to side.
The leg lift and hold
Lie on the floor and grab the hand of support behind the head. Slowly, through the press, raise your legs to perpendicular to the floor, press into the bottom of the support. Then, the force of the contraction of the rectus abdominis muscles, which seals the leg a little higher, as if he wanted to do the birch. Hold it for 3 seconds, repeat.
Jumping at the focus lying
Take a focus such as pushups, and a silent jump on your feet apart and your feet together. If you are not able to do, is to just walk away. Attention to the center of the body, draw the belly, let it not be a behind - "the climb" up.
Set of 2
Push the neck up
Stand up straight, neck straight, or the bar down the arms. Don't squat, and the simultaneous increase of the projectile to the chest, pulling your elbows down. Getting up, the strength of the muscles of the thighs, press them, push the neck up. Hands-only "adjust" it with a reinforcement on the forearms. The rack is slowly cut down on the weight of the chest to its original position. Your goal is to learn how to push with your legs, not lift the weight with your arms, and keep a straight back and your abdomen drawn in.
Push-UPS with a pull out
Stand at the lock for push-UPS, hands on the weights, if there are no powers or abilities, then you can simply bring your hands to the belt to effect a reduction in the a wide). Hit on the floor, and then stand on top, raise your right hand. Bring the dumbbell up to the waist the strength of the latissimus dorsi muscle. Dip, press, repeat.
"On the down-facing dog to the Cobra"
Sitting in L-pose or downward dog. A lot is kept behind up, pulling on his own coat of arms. On the exhale, you would like to contact them to move and bend as much as possible, staying in the center of the palms and the fingers. Perform slowly and do not relax the abdomen at the extreme point of the exercise.
At the end of all the rounds, pull the underlying muscles of the body, and in about 20 minutes for it to go on any cardio equipment and if you have the strength, or just to take a shower. Cardio in this set, you can add the wishes and well-being, and that in and of itself is a train of the heart and burn calories. A change of exercise for weight loss belly and sides every 4-5 weeks, and then follow the course and try to increase the weight of the weights at each workout. So, you will lose weight more quickly than with the hoops, tilt, and other popular Arsenal.