Everyone knows how to win easily the pounds in the area of the waist and abdomen. But why this happens?
The Mechanisms to implement this process, it is easier to build a program for the reduction of the weight and reduce the problem zones. "Fat accumulates because of an overabundance of calories in the diet. This additional energy, the the body, explains Victoria Kasilova, Personal Coach and founder of the laboratory of personal Fitness. — Can an analogy: imagine that you have the money, bought gold bars and put them in a Safe-Deposit box, the key is closed. And now imagine that you have decided to get this money back. You must first find the key to the Safe, open it, take these bars, you can go exchange it for money. With lipolysis, the same: the process to start burning fat, activate to many factors, certain hormones, calorie deficit. To create demand for energy, the body itself was about to buy these shares".
Remove the flanks, and the belly: where to start?
With the understanding of the fact that the human body can't lose weight locally, i.e. only in a certain Zone. "Collect you to take off the extra pounds and according to your Constitution and genetics," — says Ekaterina Demidova, Master Trainer of group programs of the Federal network of Fitness Clubs. You went to the infamous "Boca", and the belly is flat, you need to reduce weight in the rule — Rebuild nutrition and physical activity.
But you need to pick wisely. "It is a myth that, where we train a muscle, we have burned, and fat. — It is not so. Because the process of fat burning in us happens in the whole body, and not locally. But we can work on this problem area. In what ways? Form the muscles a strength or agility to develop. And burn specially fat in a place, we can't, because he was so out of it, as will the specifics of your body. Someone simply and quickly, the volume in the foot loses, someone — in the area of the abdomen, and someone first, reduces chest of drawers, back up and only then everything else. The body first of fat from those places where he thinks he is less of a priority storage. And with the important places (in the case of women, it is mostly just the belly, hips and thighs), he "reserves" a lot worse". Therefore, a balanced weight loss program and strength exercises and endurance training and proper nutrition.
To get rid of fat in the abdominal area: basic error
The most common mistakes Coaches consider the following:
1. Use of Training thermal corset or a plastic film. "Spread the myth, that there, where we sweat, we lose weight, — says Victoria Kasilova. — But it is not so. With the fat out. If only it were that easy, you would simply lose to foot weight in a Sauna. Actually, in the result, only liquid goes. And sometimes good, the right thing to do. Entranced "sweaty" gizmos", they dehydrate the body and increases the load on the cardiac System". And damage risk 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 exercises. The idea about rapid weight loss belly so fascinated immediately by some, that they ignore all of the exercises, so that in his Fitness schedule of just twisting to the press. And vain! "First of all, there is no press are pumped to the inexperienced, a loose body, says Viktoria Kasilova. To train — if the person starts, first, a clear discharge of the arms, legs, back, and only then cube press had it". And only this can be achieved only if you have to work in your "Sport-menu" of performance and functional Training, which means all the muscles of the body.
Secondly, even exercises are not as energy-intensive as many of the basic movements like squats, trains, push-UPS. "To a greater consumption of calories (an important requirement for losing weight from stomach, hips and the whole body), need to work large muscles. It is so, how an engine works "the minor" consumed the car a little gasoline, SUV — often more. So SUV is the muscles of the legs, and "small car" abdominal muscles". Plus the fact, excessive working only with the stomach, you risk damage to the back. To work "in the location of the body and the fanatical loading press, you are likely to have an injury in the lower back, fraction or the supernatant, as a beautiful belly. Because of these movements, the impact of the compression on the spine".
3. The execution of useless or unsuitable exercises. The former include the inclined surfaces in the direction of strength training. "Not all the pages in this way. The waist is also thin. To strengthen some muscle groups, but the expected effect is not reached. Hurt bend with dumbbells, if you don't, if you are in the lower back, no complaints, if it helps you as a Placebo. But a particular benefit from such an exercise. Instead, a better diagonal rotation do lie, it is safer for the lower back".
Who should exercises for the abdomen and flanks
Focus on the development of the abdominal muscles, experts advise, only in some cases. "This area pumps must be separately beginners, those who have no education whatsoever, after the rehab, after the birth. Here will be useful for a simple kind of twisting lying on the floor, Ironing and similar exercises on stable pillars, says Viktoria Kasilova. — It is necessary to combine in a single Block of the sternum and pelvis. Tow bar between the zones — soft. To make it stiff and able to do the normal exercises, dealing with the house work without the risk of back injury and need a couple of simple exercises for the abdominal muscles".
The same applies to the performing athletes. "Should be in the Training exercises for those preparing for a competition — for example, Fitness-bikinicom," adds Victoria Kasilova. If you train long and not go to competitions, Fitness Bikini not to participate, meaningfully, in addition to pump up the press. "If you have a while to develop the coordination, the excluded exercises from the program as less of a priority to be developed. Because the press works in the large-scale exercises as a stabilizer, it supports your body when you carry out squats with weights, pull-UPS, presses, traction control, PUSH-UPS".
The most effective exercises to remove belly and flanks
There are quite a few types of exercises for this area, but not all of them are able to give you the desired effect. Plus the fact that by far not all of the movements for the workout at home. "I would recommend a parallel sequence of simple exercises in terms of technology. It is desirable to create a program from a variety of movements: the press consists of a made up of many small fibres at different angles. By combining different exercises, you will be able to, all of your tap". We asked experts to make a list of the most effective, lightest and simplest of exercises for the abdominal muscles. Here they are:
Strap: "Is a versatile exercise that actively work in the deep muscles, including the transverse abdominal muscle and the obliques. You can use different types of laths, classic, side-to-side or dynamic, above all, they fulfil the technical and correct. Instead of minute laths, more efficient, more short run with a break of a few seconds, the so-called "broken" bar".
Incomplete rotation: "the fulfillment of the twisting, climbing to just below the shoulder blades, activate the straight muscle of the abdomen, and oblique", — says Ekaterina.
"Square": "In this Position, with the right execution, you are able to work alone, the muscles bark," remembers Ekaterina Demidova.
To work efficiently, the abdomen and flanks, to help the exercises "not determined" for this Zone. It is the entire power plant is almost basic squats, thrust bearing, etc. "it is necessary to understand that belly exercises not only the abdominal muscles, which are involved in the whole KOR — ta muscles, which connects in the middle of the body, the sternum and pelvis works," says Victoria Kasilova.
We asked Victoria to show us a series of exercises, compiled, taking into account all of these factors.
As the lessons build
- You begin your Training with simple joint exercises or 10-minute cardiopatici. This will help prepare the muscles and joints to the stresses.
- Perform all exercises one after the other.
- Follow your breath: the main efforts have to make when you exhale.
- You can look forward to this program 4-6 times per week.
- Gradually increase the load. "The adaptation of the organism (and thus a change in the appearance) occurs only when we create Stress, extra mile, So it is advisable to, a little every week teaching difficulty: use the load, increase the number of repetitions".
- They complement the Training, cardio ceratidae. If you want to have in your schedule, no regular strength training, you should swim to our complex cardio zone — enough to make 40 to 50 minutes, Cycling, running two to three times per week. "The heart will manage the consumption of calories, with his help, we can some parts to get rid of fat, but the exercises for the abdominal muscles to help the muscles stronger." For the execution of the complex, you will need a Mat and pliable.
Direct twisting
You lay on your back, bend the king's meadow easily. Press the lower back to the floor. Working abdominal muscles as you exhale lift the shoulder blades off the floor, pull the hands to the heated seats in the front, palms touching the king's meadow. Do not strain the neck and shoulders. Seamlessly go, back on the Mat. It is a repeat. You will lead 15-20 such.
Oblique Twist
You lay on your back, bend the king's meadow easily. Press the lower back to the floor. Working abdominal muscles as you exhale the shoulder blades from the ground and is housing check lift away to the right. The hands pull in front of him. Do not strain the neck and shoulders. Gently return to the starting position. Perform 15-20 repetitions in each direction.
Backwards
You lay on your back, draw the hands along the body. King meadow bend slightly and raise your legs up. Press the lower back to the floor. Working the abdominal muscles, as you exhale, lift the pelvis off the floor and straightening the legs further over the head. The belly should be on the thigh. Seamlessly position in the output. Perform 15-20 repetitions of the exercise.
Twisting with the rise of the pelvis
You lay on your back, close the hands into the lock on the back of the head. Relax your neck and shoulders. Press the lower back to the floor. Feet routes you to the top, crossed at the ankles. When you exhale, the muscles of the press, at the same time raise above the Mat, shoulder blade and pelvis. Gently return to the starting position. Perform 15-20 repetitions of the exercise, follow your breath.
Side parts in the dynamics
You lay on your right side, bend the right arm at the elbow and support the forearm. Pull the legs and the Rest in the ground side surfaces of the Stop, put the left Hand on the hip. Do not cave in in the loin. With the exhale, lift the pelvis from the floor, work the abdominal muscles and back. Soft services in the upper point on for 3-4 seconds, return to the starting position. Perform 20 repetitions in each direction.
The rotation of the legs from the prone position
Sit on a Mat with your legs straight. Sit back light housing. Bend the elbows, bringing back a little and support yourself on your forearms. Bend the legs in the hip joint and pull it upwards. Cross the leg to the floor, press. The muscles of the press, the bark and thigh creates smoothly Miski and straight legs to the left, go back in the middle and fold it to the right. It is a repeat. Perform 10-20 of such.
Increases in the housing on the flexible
You lie down on the Fitball left side by the Ball casing and basin. Pull the legs and the Rest in the ground side surfaces stop. The left arm bend and put his Hand on the back of the head. With the right Hand slightly, they rely on the Ball in front of him. The muscles of the press, and the bark, on the exhale, slowly lift the upper part of the housing from the fitbola. Not rags and not cave in in the loin. With inhalation return to the starting position. It is a repeat. They lead to 20-30 of such in each direction.
The rise of the pelvis on the flexible
Imagine yourself in the bar with the feet on the straight arms, by the foot the flexible. Not reinforcing bend at the waist and not rags. Turn the Lower and the muscles of the press, push the pelvis upwards. Pull the thigh to the abdomen, podkalivat flexible, closer to the hands. Gently return to the starting position. It is a repeat. You run 20-30 of such.
Lowering of the legs with flexible
You lay on your back, feet stretch to the heated seats in the front, between the legs, clamps, flexible. The hands pull along the body. Raise your legs with bendable upwards perpendicular to the ground and the muscles of the press, and the bark, on the exhale, lower them down up to an angle of 30-40 degrees. It is a repeat. You run 20-30 of such.
Dynamic Strap
Take the emphasis lying on the straight arms. It is not the deflection in the lower back, to relax you reinforce your neck and shoulders. You can activate the muscles of the anterior surface of the body – core muscles, thighs, arms. Then alternately bend the elbows and go in the bar on the lower arms. Return to the starting position. You run a Maximum of repetitions of the exercise for a Minute.
When to wait for the results?
Many experts agree: lose weight quickly in 10 days, for example), harm to health and leads to equally rapid weight gain. Plus, there is a great risk that the returned Kilos "bring friends" — the body hoarding fat for the case of a new hunger strike period or strenuous workouts.
To reduce the wiser, the weight gradually. "Our effort is always directly proportional to our results. Compliance with proper diet and exercise 4-5 times per week, after a month, you are definitely to see the first results. But do not forget that the process of weight loss is very individual, here are always have to the specifics of each account and, say, "raw data". The most important thing — focus on what you want to achieve, not on the difficulties, and then you are sure you can reach any goal". So take note, our System of exercises, practice regularly and be able to notice the first results of the weight loss in a month.