A beautiful press is the limit of dreams, both for men and women. It so happened that the stomach is one of the problem areas, which is difficult to put in order. The biggest obstacle lies in the fact that subcutaneous fat is collected around the abdomen in large quantities.
Content
- An attack on an undesirable abdomen
- Step -by -step instructions: exercises for losing weight at the abdomen at home
- Exercises for weight loss for men and women
- Exercises for weight loss of the abdomen in a week
- Seminasters for weight loss in the gym
- Respiratory exercises for weight loss of the abdomen
- Exercises for weight loss of abdomen tips and reviews
- Video: Thin waist and flat tummy. Natalia Korotkova
- Video: Exercises for weight loss of the abdomen
If you direct your physical activity only to swing the press, the stomach will not really decrease from this. Of course, the abdominal muscles will become stronger and stronger, but the volume of the abdomen will remain the same. To move the position from the dead point, it is necessary to comprehensively assess the situation and approach the solution of the problem from all sides.
An attack on an undesirable abdomen
Important: you should know that it is impossible to lose weight of a kind of body locally. That is, having a large stomach, it is necessary to take measures of weight loss of the whole body. Then the stomach will decrease.
If you fix physical activity only in the abdomen, there will be few results.
Therefore, to remove the stomach you need:
- adjust your diet;
- start leading an active lifestyle;
- more physical exercises;
- get rid of bad habits.
A good article is written about proper nutrition, which is here. Now let's talk about the necessary exercises that will help remove the stomach.
Step -by -step instructions: exercises for losing weight at the abdomen at home
The beginning of any training should be devoted to a warm -up. Even if you plan to shake the press a little, do the warm -up of the whole body. Light stretching exercises that must be performed without fanaticism will be useful.
The purpose of the warm -up is not to load the body, but to warm it a little.
Warm -up: Well suits:
- running in place
- rotational movements in the joints of the feet, knees, pelvis, shoulders, elbow bends and neck.
- You can use the hoop - this will additionally load the abdomen and help to warm up if you perform movements quite actively.
The most effective exercise that allows you to remove the stomach in a complex of weight loss is the bar. There are many varieties of bar.
Important: when performing the bar, it is important to adhere to the right technique, not to bend in the lower back and not raise the basin up. The back, pelvis and legs should be a single straight line, hold your hands exactly under your shoulders.
As you train, the time for holding the bar must be complicated. At the initial stage, the following scheme is suitable, which is designed for 30 days:
| 1 day - 20 seconds | 11 day - 1 minute | 21 days - 2.5 minutes |
| 2 day - 20 seconds | 12 day - 1.5 minutes | 22 day - 3 minutes |
| 3 days - 30 seconds | 13 day - rest | 23 days - 3 minutes |
| 4 days - 30 seconds | 14 day - 1.5 minutes | 24 days - 3.5 minutes |
| 5 day - 40 seconds | 15 day - 1.5 minutes | 25 days - 3.5 minutes |
| 6 day - rest | 16 day - 2 minutes | 26 day - rest |
| 7 day - 45 seconds | 17 days - 2 minutes | 27 day - 4 minutes |
| 8 day - 45 seconds | 18 day - 2.5 minutes | 28 days - 4 minutes |
| 9 day - 1 minute | 19 day - rest | 29 day - 4.5 minutes |
| 10 day - 1 minute | 20 day - 2.5 minutes | 30 day - 5 minutes |
Exercises for weight loss for men and women
Both men and women for weight loss can use the same exercises.
Important: it is important to alternate the pumping of the press with cardio exercises. After the warm-up, fitness trainers recommend performing exercises on their feet, for example, striding with a STEP platform, then do exercises on the press, then on the hands, back and finish the training with a cardio block.
- Men can use weights in the form of a pancake for a bar on their chests more in their exercises, during the lifting of the case from the position of lying down.
- It is also effective in adding additional weight during lifting the legs bent at the knees, which are performed in a hang on the horizontal bar.
- It is important for women to alternate press exercises with stretching elements. This will make the muscles in the waist are more elastic and beautiful.
ADVICE: If it is difficult to do exercises for the press in the initial stage, use a plastic six -liter bottle of water as an assistant. Lying on your back, stretch your hands with a bottle over your head and start lifting the body, moving the bottle towards your legs. You will be surprised how much this counterweight helps to raise the case.
Exercises for weight loss of the abdomen in a week
The answer to this popular question is very simple. There is no method that allows you to achieve visible results of weight loss, especially in the abdomen, in such a short time.
Important: during this time, only the restructuring of the body and getting used to new loads and the nutrition system are going on.
Whatever exercises you do, the result will be visible only after 4-6 months, or even more. It is the most difficult to discard extra pounds from the abdomen, do not believe the promises of the fast result within a week. All this is a deception and marketing desire to sell an ointment, tablets or a simulator.
The path to success lies through difficult obstacles in the form of constant and daily work. There are no instant and magical ways.
Seminasters for weight loss in the gym
The gym equipped for classes has many simulators that are focused on pumping the press.
First of all, it is special bench for the press and horizontal bar. Here you can rise the case, while adjusting the slope of the bench to increase the load and the lift of the legs in the hang on the horizontal bar.
There will certainly be in the hall special block simulatorsthat are aimed at working only one muscle. In their work, they exclude the load on other areas and use only the abdominal muscles.
Such simulators are suitable for those who have problems with the spine.
All exercises for losing weight of the abdomen are best done with your own weight, especially at the initial stage of training.
The most popular is the simulator with the emphasis in the elbows, which allows only the muscles of the press when lifting the legs.
Respiratory exercises for weight loss of the abdomen
Again, returning to the topic of effective exercises for the press, you need to understand that weight loss, like pumping any relief, requires certain efforts and willpower. It is difficult to do exercises and this is their great effectiveness.
Using just breathing for weight loss or pumping the press will not give a result.
Of course, the correct breathing during the exercise is necessary and it consists in exhaling with the mouth during the contraction of the muscles of the press. Accordingly, in the second phase of relaxation and preparation for movement, a breath is made through the nose.
However, breathing cannot be an effective independent method of getting rid of extra pounds in the abdomen.
Exactly, like all kinds of muscle stimulants, plasters “flat stomach” and other products that are actively advertised on TV.
To achieve the result, you need to work, lose sweat liters and work again. There are no other effective and harmless funds.
Exercises for weight loss of abdomen tips and reviews
A few tips that will come in handy to you:
ADVICE: During training, drink a lot of water.
ADVICE: Do any exercises in several approaches.
ADVICE: If you are tired, it is difficult for you, and you think that you have made a maximum of the possible, strain your willpower and do one more time. This last jerk will be more effective than the entire previous training for the day.
ADVICE: Do not regret yourself, every time remember why you are doing this.
ADVICE: If it is difficult to keep the bar for a long time, break all the time on the approaches, until you can achieve the best results.
ADVICE: Once a week, take measurements of your volumes, fix the result.
ADVICE: Carefully take the diet and sleep.
Reviews of people who threw off extra pounds are filled with joy and positive. Time passes quickly, after six months you will not remember the difficulties that you overcome now, but you can boast of a beautiful press.
Important: if you do not start work on yourself now, in six months, you will look for the following material for weight loss for the abdomen, but the stomach itself will remain in place. Start acting, step by step and you will succeed.
Video: Thin waist and flat tummy. Natalia Korotkova
Video: Exercises for weight loss of the abdomen
I think that not only exercises are needed when losing weight, but it would not hurt to sit on a diet.
Olga, say correctly. I completely agree with you. And it is best to sit on a protein diet. Such a diet does not get rid of extra pounds badly (checked on me). True, my bloating began from the diet of my diet, but my familiar nutritionist said that this nuisance can solve the substances collected as part of the eagle tablets. I lose weight, without unpleasant sensations in the stomach.
I can say on a personal example that it does not matter what diet, toxins in the body accumulate, and they simply need to be removed. By the way, I do this with the help of Enterosgel. This enterosorbent can be taken for a long time, since it does not harm the intestinal microflora.
Exercises are good, but for weight loss, food is primary. You will establish food, the weight will begin to leave, then you can connect the exercises. I am losing weight only on PP so far, I only take Orlix from medicines, and then not constantly, but with some vegetables from which I usually have bloating. There is no such thing with Orlix.