Everyone who has real problems with being overweight dreams of losing weight quickly without diets and pharmacology. Therefore, it is not surprising that many of these people are interested in charging for burning fat. The fact is that not every athlete is ready to implement their aerobic workouts or go to the gym to implement their weight loss plans.
The focus of this article is exercise for losing weight in the abdomen and sides. A set of exercises, features and recommendations of professional trainers will allow the reader to get acquainted with effective exercises that will solve problems with excess weight.
Fat burning process
Physiology lessons are inappropriate here, because all readers who decide to get rid of excess calories have probably already met with the metabolism in the human body. Here it is only worth adding that you need to make the body consume more energy from fat cells. There are several ways to do this:
- increase body temperature at least half a degree Celsius;
- raise the pulse to 80% of the maximum heart rate;
- make large muscles in the body work.
Therefore, it is not surprising that for beginners, complex exercises are often developed for losing weight in the abdomen, hips of the legs and buttocks, which are performed at a fast pace. After all, it is these muscles that burn large amounts of calories.
The main rules of the athlete
Any physical activity requires an athlete to thoroughly warm up. It's about warming up the muscles, joints and ligaments. A beginner is simply obliged to follow the rules and always, before any physical exercises, stretch and warm up. By the way, a warm-up is best done immediately in exercises for losing weight in the abdomen and sides. The list should also contain a hitch, which must be carried out at the end of training. After charging, the muscles need to be calmed to slow the heart rate and reduce tension in the ligaments.
Do not forget about the correct technique for performing all exercises. After all, it is precisely the beginner’s wrong actions that are the source of all injuries. Professional trainers recommend not to chase the amount of exercises in one lesson, but to pay attention to the quality of your own training. And, speaking specifically about the implementation of all exercises, the rules here are quite simple:
- in each approach there should be a minimum of 15-20 repetitions (in general, it is better to focus on the maximum number - up to 40-50 times);
- in any training 3-4 approaches for each muscle group;
- in one lesson, you can work out no more than three muscle groups.
First steps
Exercise for weight loss of the abdomen and sides without fail includes squats. Yes, legs will work, and fat folds disappear at the waist. Everything is explained quite simply - point weight loss does not exist. Fat accumulates evenly and disappears in the same way. As mentioned earlier, the big muscles of the legs need a lot of calories to work, so squats here will be the most effective exercise. Performing this exercise is not difficult, the main thing is to do everything correctly:
- the back is straight;
- at the time of the squat, take the ass back, and not roll forward with the chest;
- knees out;
- sit down until the hips are parallel to the floor.
There is nothing complicated in this exercise, and in general, it is not clear why most beginners take squats so negatively. For charging with your own weight, this is the best and most effective exercise.
You can’t do without gymnastics
The reader is definitely familiar with the “scissors” exercise. It is recommended to perform all children even in preschool age. It is a pity that most people are sure that in adult life they do not need such classes, and they simply ignore such classes. But charging for weight loss of the abdomen, sides, hips and buttocks without "scissors" is impossible.
And here it is not at all about the muscles that participate in the work. Everything is much more interesting here - this exercise improves the blood supply to the hip joint. It is the stagnation of blood and the lack of oxygen in this part of the human body that blocks the production of important hormones responsible for regulating fat reserves. Naturally, this exercise must be present in the complex of any novice athlete, regardless of age and gender.
Static exercises
Professional athletes always have a negative attitude to classes in which there are no dynamic movements. Of course, any static exercise is difficult for the body and requires too much strength and energy. Bodybuilders say bluntly - statics burns not only fat, but also muscles.
However, for most people who want to get rid of excess calories, muscle retention is not a priority. Many novice athletes believe that you first need to lose weight and only then you can think about a beautiful figure and muscles. There is logic in this, so charging for weight loss of the abdomen, sides and legs necessarily includes static exercises.
Some worthy suggestions
Firstly, professional trainers always introduce an exercise called “plank” into the set of classes. Yes, it is complex and inconvenient, yes, it is extremely unpleasant to perform, but it is the bar that is the key to success for any person who decides to quickly get rid of excess fat.
No need to force your body to perform this exercise. Just here you need to do everything gradually. It is better to start with a few seconds, increasing the time it takes to complete a given workout from day to day. This is an excellent exercise that includes exercising to lose weight in the abdomen and sides. Reviews of thinner athletes are only positive in relation to the use of the “plank” exercise as a tool for losing weight.
Problem back
All overweight people have one problem - persistent pain in the spine. Yes, a lot of weight puts a heavy strain on the intervertebral discs. Then it's time to think not only about eliminating excess deposits, but also about the development of back muscles. Naturally, exercising for losing weight is helpful here. The main set of classes should include inclinations. Yes, the usual tilts of the case forward, backward and sideways. And if a beginner thinks it's easy, he is very mistaken.
You can easily bend down one or two times, but to do several repetitions without a break (15-20 times) is problematic for many. The main thing here is the systematic performance of charging, and the result will not be long in coming.
Newbie Helpers
Charging for weight loss of the abdomen and sides can be performed not only with its own weight. In large sports, there are enough simulators and shells that will allow a beginner to quickly get rid of body fat. Firstly, we are talking about a plastic hoop called "hula-hoop." It is better to charge with it immediately after waking up, on an empty stomach. It is this simulator that will make the body that does not wake up actively consume calories.
The athlete’s second tool is an expander. Not a single charge can do without this accessory. Many professional athletes recommend not inventing exercises, but using the prompts that are in the instructions that came with the handheld simulator.
The rubber harness of resistance proved to be quite good. Yes, you need to get used to it and learn how to control gravity. But after trial and error, any athlete will agree that without this accessory charging is simply impossible.
Finally
Yes, exercising for weight loss of the abdomen and sides is not an ordinary training offered by doctors or nutritionists. This is a complete set of exercises, which is in demand in the gyms and in fitness. And do not neglect this, because this list of exercises has long been tested and has been recognized by all trainers. The main thing here is the execution technique and the systematic nature of the charging itself. This is the only way to achieve the result.