Everyone knows how easy it is to gain extra pounds in the waist and abdomen. But why is this happening?
Understanding the mechanism of this process, you will be able to build a program of weight reduction and reduction of volumes of problem zones. "Fat accumulates due to excess calorie intake. This extra energy that the body reserves, explains Victoria Kasilova, personal trainer and founder of the laboratory of personal fitness. — It is possible to make an analogy: imagine you took the money, bought gold bars and put them in the safe, locked. Now imagine that you have decided to get the money back. You first need to find the key to the safe, open it, take out those bars, go to exchange them for money. With lipolysis same thing: to start the process of weight loss, you need to activate to many factors, certain hormones, a calorie deficit. We need to create a demand for energy that the body he wanted the reserves to spend it."
Remove the sides and belly: where to start?
With an understanding of the fact that the human body can't lose weight locally, i.e. only in a specific area. "You are gaining extra weight and lose weight according to your Constitution and genetics," — says Ekaterina Demidova, a master trainer guiding the group programs of the Federal network of fitness clubs. So you left the proverbial "Boca", and the stomach became more flat, you'll have to reduce the weight of the overall overhaul of diet and exercise.
However, pick them wisely. "There is a myth that where we exercise the muscle, we burn fat. — It is not. Because the process of weight loss happens throughout the body and not locally. But we can work on the problem area. In what way? To form a muscle, to develop strength or mobility. Specifically burn fat in a certain place we can't because he leaves as calculated by the characteristics of your body. Someone quickly and easily loses volume in the legs, some in the stomach area, and someone is reduced first chest, upper back, and only then everything else. The body first gives the fat from those places where it is considered less priority storage. And the most important places (in women it is often the belly, hips and thighs), he gives "stocks" much worse". Therefore, a balanced weight loss program will include strength training and cardio, and proper nutrition.
To get rid of fat in the abdomen: major mistakes
The most common mistakes coaches consider the following:
1. Use of training thermal corset or plastic film. "There is a myth that where we sweat, we lose weight, says Victoria Kasilova. But it is not. With the sweat the fat is not going away. If everything was so simple, you could just walk to lose weight in a sauna. In fact, as a result, leaving only the liquid. And sometimes good need. The excuse of "sweatshops" devices", you dehydrate the body and increase the burden on the heart system." With the added risk of harm internal organs. "For example, the corset during exercise increases pressure on the internal organs, impairs blood circulation and gives deep muscle work."
2. The rejection of functional exercise. The idea of rapid weight loss stomach so fascinates some, they ignore any exercises, leaving in their fitness schedule, only twisting to the press. In vain! "First, not the press is pumped by untrained, loose body, says Victoria Kasilova. — If a person begins to train, at first he appears a marked elevation of the arms, legs, back and only then — pack abs". And all this can be achieved only if your "sports" menu, power and functional training, that is, again, will have to work all the muscles of the body.
Second, by themselves, the exercises are not as energy intensive as many of the basic movements like squats, pulls, pushups. "To create a greater caloric consumption (a key condition for slimming the abdomen, hips and whole body), you need to work large muscles. This is similar to how the engine of car: "a compact car" consumes little petrol, SUV in times more. So the SUV is the muscles of the legs, and "runabout" is abdominal muscles". Plus, excessive working only with the region of the stomach, you risk to hurt the back. "Not being able to work body, and fanatically loading press, you're more likely to get injured back, hernia, or protrusion, rather than a beautiful belly. Because these movements have a compressive effect on the spine."
3. Performing unnecessary or inappropriate exercises. The first is bending to the side with weights. "Not effectively deal with the sides that way. Waist it's like you are thinner will not do. Some muscle groups will strengthen, but the expected effect will not succeed. Bend with dumbbells if you don't hurt if in the back no discomfort, if it helps you as a placebo. But a special benefit from such exercise will not be. Is it better to do a diagonal twisting lying down, it is safer for the lower back".
Who should perform the exercises for the belly and sides
To concentrate on the elaboration of the abdominal muscles, experts suggest only in some cases. "Pump this area separately to beginners, to those who have no training after rehabilitation, after the birth. Here are useful easy form curl lying on the floor, plank and similar exercises on stable supports, says Victoria Kasilova. — It is necessary to combine into a single unit sternum and pelvis. The coupling between these zones — soft. To make it hard and be able to perform regular exercises to cope with household chores without back injuries, and need a simple exercise for the abdominal muscles".
The same applies to the speakers of the athletes. "It is also necessary to include in training exercises to those who are preparing for competition — for example, fitness bikinicom," adds Victoria Kasilova. If you have been exercising and are not going to participate in competitions fitness bikini, does not make sense to additionally download the press. "Once one has practiced for some time, developed the coordination of the exercises from the program are excluded as less of a priority. Because the press in the big exercises works as a stabilizer, it supports your body when you perform squats with weights, pull-UPS, presses, pulls, push-UPS".
The most effective exercises for weight loss belly and sides
There are many types of exercises for that area, but not all of them can give you the desired effect. Plus, not all traffic is available for training at home. "I would recommend to do at home exercises are simple from the point of view of technology. It is advisable to draw up a programme of various movements: press consists of many small fibers, which are located at different angles. Combining different exercises, you will be able to use them". We asked experts to compile a list of the most effective, easy and simple exercises for the press. Here they are:
Plank: "It's a versatile exercise, which are actively working with deep muscles, including the transverse abdominis and obliques. You can perform different types of straps — a classic, side, or dynamic, the most important thing to perform them skillfully and correctly. Instead of minute bars, it is more efficient to perform several short with a break of a couple of seconds, the so-called "fractional" bar".
Incomplete twisting: "Performing the curl, rise only to the lower edge of the blades, so you activate the rectus abdominal and oblique", — says Ekaterina.
"Square": "In this position, when done correctly, you will be able in isolation to work out core muscles" — reminds Ekaterina Demidova.
Also effectively work out the stomach area and sides will help you exercise directly "not designed" for this zone. Almost the entire power base of the squat, thrust, etc. "it Is understood that abdominal exercises don't always work not only the abdominal muscles, we have them involved the entire core — the muscles that is in the middle of the body, connects the sternum and the pelvis" — sums up Victoria Kasilova.
We asked Victoria to show us a set of exercises that takes account of all these factors.
How to build a lesson
- Start your workout with a simple joint exercises or 10-minute cardiopatici. This will help to prepare muscles and joints to stress.
- Perform all exercises consecutively.
- Follow the breath: it is the main effort you need to make on the exhale.
- Engage this program 4-6 times a week.
- Gradually increase the load. "Adaptation of the organism (and hence the change in appearance) occurs only when we create stress, extra mile, Therefore, preferably each week, to gradually complicate the study: to use weights and increase the number of repetitions".
- Complete training Cardioceratidae. If your schedule is not that regular strength training, you need to add to our complex of cardiosense is 40-50 minutes of swimming, Cycling, Jogging two to three times a week. "Cardio will create consumption of those calories, with its help we can get rid of some part of the fat, but abdominal exercises will help to make the muscles stronger." To you will need a Mat and fitball.
Direct twisting
Lie on your back, knees slightly bend. The lower back press to the floor. Working the abdominal muscles, exhale lift the shoulder blades off the floor, extend hands forward, hands touch the knees. Do not strain the neck and shoulders. Smoothly down back on the Mat. This will constitute one repetition. Perform 15-20 of these.
Oblique twists
Lie on your back, knees slightly bend. The lower back press to the floor. Working the abdominal muscles, exhale lift the shoulder blades off the floor and scrutiny body to the right. Extend hands in front of him. Do not strain the neck and shoulders. Slowly return to starting position. Perform 15-20 repetitions in each direction.
Reverse crunches
Lie on your back, extend hands along the body. Bend your knees slightly and lift your legs up. Press the lower back to the floor. Working the abdominal muscles, exhale lift your pelvis off the floor and put your legs further behind your head. The stomach should touch the thighs. Smoothly down to the starting position. Perform 15-20 repetitions of the exercise.
Twisting with the rise of the pelvis
Lie on your back, hands connect to the castle on the back of his head. Relax your neck and shoulders. The lower back press to the floor. Legs pull up and crossed my ankles. On the exhale, working the abdominal muscles, while lifting the Mat over the shoulder and the pelvis. Slowly return to starting position. Perform 15-20 repetitions of the exercise, watch your breath.
Side plank in the dynamics
Lie on your right side, right arm bend at the elbow and lean on the forearm. The legs pull out and rest on the floor of the lateral surfaces of the feet, the left hand place on her hip. Do not cave in at the waist. Exhaling, lift your pelvis off the floor, work the abdominal muscles and back. Softservices at the top for 3-4 seconds, return to starting position. Complete 20 repetitions in each direction.
The rotation of the legs from a prone position
Sit on the Mat with straight legs. Slightly lean back housing. Bend your elbows, get back a little and lean on the forearm. Bend the legs at the hip and pull them up. The sacrum press to the floor. Working the abdominal muscles, bark and hips gradually get toes and straight legs to the left, return to center and lower them to the right. This will constitute one repetition. Perform 10-20 of these.
Sit-UPS on a fitball
Lie on a fitball with his left side, placing the ball body and the pelvis. The legs pull out and rest on the floor side surface of the foot. Position your left arm and place your hand on the back of the head. The right hand lightly holding on to the ball in front of him. Working the abdominal muscles and the crust on the exhale slowly lift the upper body from the exercise ball. Do not slouch or SAG in the lower back. Inhaling return to starting. This will constitute one repetition. Run 20-30 of these in each direction.
The rise of the pelvis on the fitball
Stand in the bar with a support on straight arms, placing the feet on the fitball. Do not increase the deflection in the lower back and not slouch. Bending knees and working the abdominal muscles, push your pelvis up. Pull the thigh to the abdomen, podkalivat the exercise ball closer to your hands. Slowly return to starting position. This will constitute one repetition. Run 20-30 of these.
Lowering the legs with fitball
Lie on your back, pull feet forward, between your legs, hold the fitball. Hands pull along the body. Raise your legs with fitball up perpendicular to the floor and working your abdominal muscles and the crust on the exhale, lower them down to the angle of 30-40 degrees. This will constitute one repetition. Run 20-30 of these.
Dynamic plank
Take the emphasis lying on the direct hands. Do not increase the deflection in the lower back, relax your neck and shoulders. Activate the muscles of the anterior surface of the body – the muscles of the body, thighs, arms. Then alternately bend your elbows and drop down into plank on the forearms. Return to starting position. Perform high repetitions of exercises in one minute.
When to expect results?
Many experts agree that rapid weight loss (10 days, for example) harm health and lead to equally rapid weight gain. Plus, there is a risk that returning the pounds will "bring friends" — the body will hoard fat in case of a new hunger strike or period of grueling workouts.
It makes more sense to lose weight gradually. "Our effort is always directly proportional to our results. Adhering to a proper diet and exercising 4-5 times a week, a month later, you already will see the first results. But do not forget that the process of losing weight is very individual, it is always necessary to take into account the characteristics of each and, say, a "source data". Most importantly, focus on what you want to achieve, not on the difficulties, and then you are sure to achieve any goal." So take note of our scheme exercise, do it regularly and can notice the first results weight loss in a month.