For various reasons, people change shape as a result of the deposition of fat on their sides and abdomen. Many do not like this, and then they decide to look for ways and methods of how to get rid of such accumulations. This article tells you how to pump up your sides, about proper nutrition and effective training.
Key recommendations
Before you begin the exercises, it is worth exploring the recommendations that will help to achieve the result at a faster pace and keep it as long as possible.
The tips are as follows:
- avoid exciting and stressful situations - during this period, the body begins the active production of the hormone cortisol, which provokes the accumulation of fat in the abdomen;
- under the ban - alcohol and beer containing phytoestrogen, which leads to the emergence of "beer belly";
- maintain a regimen and proper balanced diet, avoid hard diets;
- drink enough pure still water, which supports the metabolism, removes toxins and toxins.
A person who wonders how to build up his sides and decides to get rid of this problem should take these tips seriously and strictly observe them.
Warm up
It is also important, the trainers note, before starting the exercises to warm up the muscles by doing a warm-up.
It may consist of such exercises:
- steps in place within one minute;
- swings with legs bent at the knees from the center to the sides alternately with each leg;
- raising and lowering the body on the toes;
- doing circles with arms and shoulders;
- body turns to the sides;
- half squats;
- circular movements of the body.
It’s good when training is accompanied by energetic dance music.
The exercises shown below (how to pump up the sides at home), provided they are regularly performed, will allow you to perfectly work out the problem areas and get the desired result.
Strap
This exercise is considered quite difficult, since it allows you to work out almost all muscle groups at the same time. For most unprepared people, it causes difficulties, this is understandable. Therefore, you need to start with small time intervals (30 seconds), gradually increasing them every day if possible. In addition, the correct execution of the movement is important, otherwise the training will result in side effects in the form of injuries and sprains.
Before you pump up the press and remove the sides with the help of the bar, you need to learn how to correctly take the position. The classic strap is a rack on the elbows, which are located at the width of the shoulders and perpendicular to them, and toes of the legs with the body extended in a line:
- the head should be in line with the back and legs;
- do not bend the lower back and do not bend up;
- eyes look at the floor;
- legs are straight;
- the stomach is pulled in;
- for stability, you can rely on the palm of your hand or close the fingers of both hands together.
Exercise develops well the sides and muscles of the abdomen, especially with complicated varieties: a stand with a raised arm, leg, or side. You can proceed to their implementation, if the classic bar is already performed easily.
Twisting
When clients ask trainers how to quickly build up their sides, the latter are usually advised to do twisting. This exercise makes the core muscles work, which support the internal organs, oblique and rectus abdominis muscles.
The exercise is as follows:
- lying on your back, legs bent at the knees;
- hands are located on the chest or under the head (harder).
Next, the body is lifted, in which they try to get the elbow of the opposite leg with one elbow of one hand. In this case, the back should be rounded and monitored so that it is the abs that strains, and not the lumbar muscles. The exercise is performed alternately in different directions, in three sets of five repetitions. If at first the movement is hard, you can stretch your arms in front of you on the rise. As far as possible, the load is gradually increased.
Bike
This exercise is familiar to everyone since the days of school gymnastics. It perfectly works oblique muscles, thereby removing fatty deposits.
To pump up the muscles of the sides with this exercise, first you need to take the starting position:
- lie on your back, put your hands in the lock on the back of your head, set your elbows apart;
- raise your legs 30 ° from the floor and bend at the knees;
- slightly raise the shoulders, stretch the neck forward.
Feet to perform circular motions according to the type of cycling - two sets of twenty repetitions.
Exercise can be complicated: during a circular motion with one foot, the elbow of the opposite arm is pulled to the knee, then the same with the second elbow and leg. It will be one repetition.
Mill and slopes
This exercise is great for solving the problem of how to remove the sides and pump up a strong press. It is simple to perform and is suitable even for people unprepared for physical exertion.
The initial position is a rack with a straight back, legs spaced shoulder-width apart. It is required to tilt the body forward and alternately perform circular hand swings with the type of a mill. Make ten circles, straighten the body. Repeat all five times.
The sides are perfectly cleaned and with the help of inclinations, which must be performed without weighting. In the process of training, you need to use different types of inclinations - back, forward, sideways, circular movement of the body. All exercises are performed twenty times in two sets.
During slopes:
- legs set shoulder width apart;
- hands rest on the sides;
- the back is straight;
- eyes are looking forward;
- Do not take your feet off the floor;
- the case should not fall off.
Leg raises
Another time-consuming exercise, since it is possible to pump up the sides with its help, only make some efforts. The movements are designed to pump oblique muscles of the abdomen and abduction muscles of the hips.
It is carried out as follows:
- the initial position is lying on its side with emphasis on the corresponding elbow, the second hand is wound behind the back of the head, the back is straight, shoulders should not be slouched;
- on inspiration, raise the upper leg to a distance of forty centimeters from the floor;
- on the exhale, slowly pull the second to it and hold in this position for three seconds;
- inhale and exhale slowly lower both legs to the floor.
Repeat the exercise twenty times and roll over to the other side.
During the execution of movements, you must try not to roll the case forward or backward, to maintain balance, you can lean on the floor with your free hand.
Exercise Exercises
In this part of the article, we will consider how to pump up the sides with the help of various devices.
Most often, these items are used for training:
- Hoop. The second name is hula hoop. A very common shell of various sizes, weights and supplements in the form of massage balls that improve blood circulation. Torsion at the waist allows you to get rid of body fat in this area and on the sides. For beginners, trainers are advised to use light hoops first, and then heavier ones. At the initial stage, you need to twist for a limited time, then gradually increase the duration. Exercises with this projectile are contraindicated immediately after eating, to people suffering from diseases of the internal organs, pregnant women and women during critical days.
- Dumbbells. Excellent sports equipment that increase the load. For weight loss use dumbbells of small weight.
- Jump rope. A device familiar from childhood that helps not only burn excess calories, but also trains the cardiovascular system.
- Fitball. A large rubber ball, often with massage spikes. Performing exercises on it and trying to maintain balance, it is possible to warm up the abs and back muscles well.
- Rotary disk. The projectile helps to effectively burn fat on the stomach and sides. Exercises on it can be performed both standing and sitting.
Systematic training will certainly give its results, you just have to set a goal and not turn off the path.