The abdomen and sides are precisely those parts of the body where the fat cells form in the first place and are eliminated in the latter. Often, even in fairly slim people, whose weight is within the physiological norm, excess fat is observed in these zones. To get rid of it, you need to make a lot of effort. The most effective strategy is considered the use of an integrated approach, which includes exercise and proper nutrition.
Exercises daily fat burning charge
The process of effectively losing weight of the abdomen should begin with a daily morning fitness charge. After its carrying out the metabolism accelerates. Because of this, you can spend a large number of calories during the day, doing the usual daily physical activity. In addition, charging causes the abdominal muscles to tone and allows you to quickly form a flat, taut abdomen with beautiful relief. It does not take much time to do it, because it includes only a few simple exercises:
In order to do them correctly, you must lie on your back, put your feet on the floor, keeping a distance between them equal to the width of the pelvis. Brushes need to get behind the head, or just close to the ears. In any case, the elbows should be directed to the side, their position should not be changed during the entire period of the exercise. Further, it is necessary to inhale and, on holding the breath, to tear off the head, shoulders and shoulder blades from the floor. While lifting the torso, you can not press the chin to the neck. Exhaling at the peak of the load, gently lower the shoulders and head to the floor. Repeat the movement 45 times, dividing the number of rises by 3 sets of 15 repetitions.
Lifting straight legs.
Continuing to lie on your back, put your hands under the sacrum and, having breathed in, slowly raise straight lower limbs. When the legs are perpendicular to the floor, pause the exercise, exhaling during this period. Gently return to the starting position and repeat the climb. All you need to do 3 sets of 15 repetitions. To increase the load, it is possible, by lowering the legs, not to touch the floor with them, but immediately lift again.
Without changing the starting position, raise the lower limbs a few centimeters from the floor. Then one leg should be raised a little higher – until a 45-degree angle forms between it and the floor. Gently lower it and raise the other lower limb in a similar way. This will be considered one repetition. The recommended number of repetitions for effective slimming of the abdomen – 3 sets 15-20 times.
"Bicycle" with bringing elbows.
Lying on the floor and keeping your feet on the weight at a short distance from the floor, put your hands behind your head. Inhaling, bring one knee to the waist and direct the opposite elbow towards it, lifting the head and shoulders and slightly turning the torso. Repeat the exercise in 3 sets 20 times, alternately changing the working knee and elbow.
Example fitness classes for the abdomen and sides
In addition to morning exercises, you must regularly conduct full fitness classes to get rid of excess fat on the abdomen and waist. During such workouts, you can perform the following movements:
Walking on the spot with a high knee lift.
It is necessary to work with feet energetically, making 4 steps during each inhalation and as much on the exhale. The execution period can take from 30 seconds to 3 minutes. This exercise is well suited as a warm-up load.
Stand straight, put your hands on your waist or squeeze your palms into fists near your chest. Holding your back straight and straining your abdominal muscles, push one leg forward and sit down, bending both knees at a right angle. On the exhale, climb out of the squat and put your foot on the other leg. Repeat the exercise. For each lower limb you need to do 10-15 attacks. The total number of approaches is at least 2.
Without changing the initial position, take the pelvis back and bend the knees, crouching to the level at which the hips are in the same horizontal with the floor. Lowering the pelvis, it is important to control that the knees are parallel to each other and do not extend beyond the line of the toes. Linger a bit in the squat, press the heels into the floor and straighten up. During the entire period of the element is necessary to strain the press. By including squats in a fitness class, you can strengthen not only the abdominal muscles, but also the entire core.
Raises the pelvis.
Lie on your back, bend the lower limbs and put your feet on the floor. Between the heels and the buttocks should be a distance of 30-40 cm. The arms should be extended along the body. Having breathed, you need to raise the pelvis so high that it forms a diagonal with your knees and hips. Hold in the received posture for a second and as you exhale smoothly return to the starting position. To repeat this movement, which stimulates effective abdominal slimming, is required 10-20 times in each of the 3 approaches.
Swing your lower limbs.
Standing exactly and holding the support, if necessary, lift one straight leg forward to the highest possible height and lower it smoothly. Repeat the same movement with the other lower limb. This element of fitness classes is recommended to be done in 3 sets 20 times each leg.
Important conditions for effective abdominal slimming
To achieve quick positive results in the fight against excess fat deposits in the abdominal region and sides, it is necessary to observe a number of important conditions:
Regularity – the key to success in fitness training, so you need to train regularly, 3-4 times a week. In this case, one should not forget about the mandatory warm-up, as well as a gradual increase in physical activity;
against the background of increasing motor activity, it is required to exclude from the menu high-calorie and other products that are not classified as healthy. The total caloric intake should not exceed the individual daily rate. The volume of pure water that needs to be drunk per day to speed up metabolic processes should be calculated using the formula: 30 ml per kilogram of weight;
In the training program it is recommended to include cardio loads that actively stimulate effective weight loss. It is important to choose the type of aerobic exercise, which is not contraindicated for health reasons.
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