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What workouts to do to lose weight in the waist
- Home fitness: how to remove belly fat admirer a healthy lifestyle?
- Exercise for weight loss the upper abdomen
- Fitness exercises for lower press
- Exercise for weight loss laterally
Flat belly and slim waist is the integral part of a beautiful female figure. But in the abdomen the fat is stored especially quickly and in large quantities and with weight loss goes the most recent. The waist can be reduced through diet and exercise. Initial training losing weight of fans HLS should be built on the basis of intensive cardio aimed at fat loss common. But for quick weight loss the sides and a perfect correction of the line of the abdomen is not enough to work out all the body as a whole: the problem area must be loaded additionally, using aerobic and strength exercises that specifically affect the region of the stomach, stimulating local fat loss and strengthening the muscles of the press.
Home fitness: how to remove belly fat admirer a healthy lifestyle?
To get rid of extra inches at the waist and help workouts with hula-hoops. The sports Hoop is one of the most effective means to combat fat deposits in the abdomen. He has directed mechanical effect on the problem area, tones the muscles, massages, stimulates blood circulation. To enhance the massage effect using hula hoops with special nozzles on the inner perimeter. The growth of training load increase, becoming heavier hoops, weighing 2-3 kilograms.
Training whose purpose is the slimming of the sides and belly, you can start with torsion wrap (15-20 minutes) and finish the fitness exercises for abs. In the comprehensive load of positive changes to the figure become visible after a month of regular classes. Abdominal coaching to three types of exercises: upper abdominals, lower and oblique abdominal muscles. In each session, you must load all the sections of the press, working in mnogopotochnoy mode: 20-25 reps on one exercise. It is desirable to gradually increase the number of repetitions to fifty. First rule of repetitions it is possible to work in two approaches.
Exercise for weight loss the upper abdomen
Upper abs gets a good workout during repeated sit-UPS. By doing exercises, you should try to raise the body mainly by strain of the muscles of the abdomen. Don’t get too high: the angle between the housing and the surface of the floor to the top of the lift should not be more than 45 degrees. Fitness house will fit the following exercises:
- Take a starting position lying on back with legs bent and hands clasped behind your head. Socks keep raised, the floor rested the heels. On the exhale lift the shoulders and upper back (including shoulder blades). On the inhale lie down on the floor again.
- Lying on your back, put a slightly bent leg. Maximum straining your upper abs, lift body and stretch arms forward, bringing them between her knees. Stay in this position for 5 to 10 seconds.
Fitness exercises for lower press
Lower abs is actively working with the leg lifts. It is more difficult to pump than the top because it is covered with a thicker layer of fat and worse trained, as daily life gets less stress. For a focused study of the lower portion of the press use the following exercise:
- Lying on your back, have your hands behind your head. The legs bend, raise, put the Shin parallel to the floor. Socks do not pull, and keep the foot at a right angle to the tibia. Breathing out, legs straightened and withdrawn forward (away from you). Making the breath, return to starting position.
- Lie on your back with legs bent and arms stretched along the body. Raise the straight leg about 10-15 cm above the floor. The palm is slid under the buttocks. Raise your head and shoulders, one leg directed vertically up and the other down. Hands are drawn forward. Lower back and buttocks off the floor over and over again.
- From the same initial position – lying on your back with your legs raised – raise the lower limbs up high, trying to set them vertically. Simultaneously raise the torso and stretch out the head to the knees. Hands stretched in front of him. Lower legs and continuing to pull hands forward, rocking the housing 15 centimeters forwards and backwards. If the muscles of the lower limbs weak, his legs can bend.
Exercise for weight loss laterally
Side of abdomen pumped twisting movements. In this case, the burden falls mainly on the oblique muscles. But exercises aimed at slimming the sides, to the work involved and other parts of the press. The muscles of a stomach only is conventionally divided into upper, lower and side press, when working one or another area, though in varying degrees, but get a load of all departments. To shift the focus on the side plots, if not just lift the body, and at the same time to make turns or twisting to the side. The most popular exercises for developing the oblique muscles:
- Lie on your back, hands placed on his head, legs bent, feet put on the floor. Breathing out, draw your left elbow to your right knee. On the inhale return to the starting position. Repeat the movement, but the other elbow. Slimming in the waist area will be effective, if you raise and twist torso solely by the tension of the abdominal muscles.
- Lying on your back, have your hands behind your head, straight legs lift off the floor. Bending your left leg, pull up and right elbow to each other. From the floor just come off the upper back (shoulder blades inclusive). We return to the starting position and repeat the same movement, but the right knee and left elbow. To the maximum extent possible to stimulate weight loss, try to work in a fast pace, ideally the motion should resemble riding a bike.
Organizing home fitness for weight loss, you need to choose the right load and to create an optimal training schedule. Beginners because of the low physical preparation you can limit the number of repetitions to 15-20 repetitions of each exercise. During one training session, it is recommended to perform 2-3 exercise for each section of the abdominals. The load should be increased gradually. Over time, you can add exercises to the complex, and replace part of exercise new.
To train you need press 2-4 times a week. Classes should be held not on a full stomach: train either in the morning before Breakfast or two hours after a meal. Before the main block of exercises you need to perform a light workout. You should also consider that home fitness to lose weight gives the best results only in combination with proper nutrition.