For many people, losing weight is a difficult task, requiring a lot of time and strong willpower.However, for almost all weight loss, weight loss in the abdomen is the biggest difficulty.When a person successfully loses weight, fat seems to come from anywhere, but not from the side.Consider exercises that will help eliminate stomach at home.
Can you quickly lose weight from the abdomen and sides of your home quickly?
To some people, losing weight at home is an impossible task and it is necessary to attract many experts: nutritionists, coaches, masseurs; buying expensive food courses and training programs.In fact, if the problem is not in any disease, you can only deal with weight loss by working hard and leveraging the knowledge we give you today.In order to effectively lose weight at home, the best choice for forming a narrow waist and flat abdomen is the combination of aerobic and anaerobic load, that is, alternating intensity and aerobic exercise training is required.In addition, it makes sense to deliberately pull out the abdominal muscles 1-2 times a week.Therefore, training at home with the purpose of losing weight should look like this:
- Aerobic exercise training twice a week
- Electric power training twice a week
- Pull out the press 1-2 times a week (a complex of strength training and aerobic exercise separately)
What kind of exercises are included in these types of training and how to do it, we will describe in more detail.
Effective complex weight loss and side of gymnastics exercise
Let's start with the press.There are a lot of exercises in the abdominal muscles.Some people think that some exercises are more effective than others, but in fact, if you do and observe the right technique regularly, even familiar and long-term exercises can have good results.
Twisting practice techniques
Repeat 20–25 times.The 3-4 method is enough.The Rise of Body Lying on the Back (for Men and Men) raises the case and is an excellent exercise in developing and strengthening rectus muscles in the press.Technical Exercises:
- We lie on your back.
- We bend our legs and knees and put our shoulders over the width.There is no need to tear your feet off the floor during the exercise (this usually happens because the legs are counterweight and “try to help get up”), so you can fix them immediately: slide under the sofa, ask someone to hold them, etc.
- We place our hands behind our heads or on the cross.If you are a newcomer, your hands can reach behind your head as you climb forward.
- Please note: You do not need to press your hands on your head or neck.
- The back is pressed tightly to the surface.Minimize natural deflection on the lower back.
- Take a deep breath and lift your body around your back.
- On the top, you should exhale as much as you can and filter the press's muscles for 2-3 seconds.
- Afterwards, in terms of inspiration, we go down and relax.
It is necessary to repeat 15-20 times, 3-4 methods are enough.Of course, the news muscles quickly adapt to any load and must be combined with others for this exercise or replaced regularly.Of course, this exercise represents a lot of difficulties for beginners, so you can replace it with a few simple options.
Raise your legs (for warm legs)
For example, a case of twisting or lifting can be lying with lifting legs.This exercise allows you to pull out the lower part of your abdominal muscles.All the legs lifting movements are always more difficult than the upper body of twisting or lifting the body technique:
- We lie on your back.Legs stretched out.Along the body.
- He often tries to retrieve the back when he lifts his legs, so minimize this by placing his hands under his hips and keeping it there throughout the exercise.
- We took a deep breath and exhale, and we tore our legs off the floor.
- We lift our legs up perpendicular to the floor, keeping this position for a few seconds, and then we start to slowly feel the muscles in the abdomen, thus lowering the legs.
- At the lower point, it is recommended not to contact the surface to keep the load constant.
This method seems complicated for beginners, so it makes sense to do an hour of leg lift.After exhale, lift one leg to a corner of 45-60 degrees, and continue and slowly lower it.When the first leg hits the floor, you can lift the second round.Don't confuse this exercise with reverse distortion.As mentioned above, when lifting the legs, we complete the exercise in a vertical position on the floor by the position of the legs vertically.In the reverse twist at the highest point, it is necessary to tear the hips from the floor and wrap the lower body slightly around yourself.
Training media "Lokot-Kolon"
There are two options for studying muscle areas: rectus and oblique muscles in the press.And several options with different difficulty levels.Technical Exercises:
- We lie on your back.
- We hold our hands behind our heads.
- Legs can be located in one of four positions: bend your knees and stand on the floor or lengthen them lying on the floor (light); lying on the hill (light); otherwise they can be kept in the air (complex).
- The purpose of this exercise is to use the elbow to the knee.
- We twist the situation and the legs at the same time, that is, we strive to connect them to the middle.
- If we work with the rectus muscles, then our task is to touch the elbows of both knees
- Exercise the rectus muscles of the media
- If we want to exercise the tilted muscles, then we should connect the opposite elbows and knees.
- When we exercise media obliques and gear muscles, it is necessary to touch the opposite elbows and knees
- If the legs are lying on the hill, we will twist to a greater extent to drive the upper part of the body, the lower part is fixed, so the exercise is light and suitable for beginners.
- Again, the easy option is when you raise your legs and place them on the floor again.
- The hardest option is to pull them to you when your legs twist with your body and straighten them, but don't touch the floor with your feet.
From 15 to 25, 3-4 methods are enough.
Bar - Classic and horizontal
According to research, exercise bars are one of the ten best news exercises.In addition, it is most effectively manifested for tilted abdominal muscles.There are many options for the bar.We will consider two classic species - this is a classic stick and side.Both exercises can be performed in dynamics.For example, tighten your legs to your chest, raise your hands, legs, jump, etc.
Classic bar.This bar can be executed from the simplest to the most difficult in three ways:
- On the outstretched hand.Starting from reaching out is a good choice for beginners
- On the forearm.It's a little harder to keep straight on the barbell at the elbow, so it's best to figure out the equipment in the bar on your outstretched hand
- In the Palm (Dandasan's Chat).This pose is borrowed from yoga.It's a complex choice, and it doesn't even always work correctly
Technical Exercises:
- We lay on our stomachs.This is the starting point where you need to stand in a bar posture.However, if it is very difficult for you, you can immediately stand in the bar from a convenient location.
- Straight legs.
- Place your feet on your socks.The closer the legs, the harder it is to exercise.
- We either rely on the elbow or palm.
- We held our breath and exhale to the bar option we needed.
- In this position, you need to stay 20 seconds to several minutes.It all depends on your preparation.
- Monitoring the body is important.Regardless of the bar you stand in, the whole body should be an even line: the stomach tightens, the pelvis is not filled and raised, the back is straight, and the neck is relaxed.
- Don't forget to breathe.Breathing should be even and calm.At least this must be fought for.
Sidebar
This exercise can also be performed:
- On the outstretched arm.Side rod extending out your arm
- On the forearm.Sidebar of elbow
Technical Exercises:
- Lying on the side.
- A more complex option is to lie one leg on the other, but this method seems difficult for beginners, so you can put your feet nearby.
- We leaned on our elbow or his outstretched arm and helped ourselves with secondhand.
- Breathe, exhale and tear off the floor.You must only hold your feet (or two) and support hands: neither this is the case, nor the pelvis, nor contact with the floor.
- You also need to make sure your body is a straight line.
- The support hand should be strictly under the shoulders.
- We lingered over the time it took - also from 20 seconds to a few minutes - and then changed the sides.
The bar practice begins with minimal time, increasing time for 5-10 seconds each time.So if you do this exercise regularly, you will easily reach a few minutes within a month.The abdominal muscles get used to the load very quickly, so you need to work hard to include different exercise options, alternating and replacing them in your training, and then you can achieve greater effectiveness.
Heart improvement for weight loss
Heart training is a complex of exercise or exercise, and our body needs a lot of oxygen, so the heart rhythm and breathing increase.The amount of aerobic exercise is a good way to train the cardiovascular system and is also effective in helping lose weight.Aerobic loads include:
- running
- Jump on the rope
- Cycling or sports bike
- Run the stairs
- Various jumps and movements of jumping
- ski
- Various active sports games
At home, you can also take some of these types of activities and use them to lose weight.
shelf
With rope jumping is one of the most affordable types of cardio exercises, and is also the most effective one.During one hour of intensive training, you can burn 600 to 1000 kcal.The number of calories burned depends on your preparation, weight, age and a few other factors.Jumping technology.This exercise is not particularly difficult, as you may have become familiar with it since childhood.But what we want to pay attention to is our nuances.
- The length of the rope should be for your convenience, otherwise successful training will be ineffective.If you stand in the middle of the rope, its handle should reach to your chest.
- We picked up the jump rope, stretched about 20 cm from our hips, and started to rotate.
- Your hands should be fully involved in the work, not just the brush, or you will soon overeat.
- We jumped on the socks instead of following.
- Choose a convenient shock - absorbs shoes or vibrations - absorbs coatings, and better, and because it preserves the health of the joints.
If you jump regularly - every day, every other day, it's enough for 15-20 minutes to maintain good shape.Additionally, you can try various jump options.This will not only diversify the training, but it will also make it more intense.We recommend you watch a video and choose various exercises on the ropes.
Running in the house
Running is an excellent choice for aerobic load and helps get all the muscles of the body involved in the work, but for some reason, running on the street is impossible.In this case, you can try running in a place that is easy to do at home.Running on the spot can become an analogue of running on the street or on the road, and this kind of training has a big advantage if you work at a tight pace:
- Regardless of seasons and weather conditions
- No need to choose or buy clothes
- Reduce the chance of injury
All in all, you can do it anywhere and anywhere.But, of course, there is a very unpleasant downside - if you compare it to running along the street along the intersection, running on the spot is not very effective in some ways.Why?
- No horizontal exercise
- No resistance to weather conditions
- The landscape has no natural changes (lift, drop, stone surface, sand, etc.)
For many people, this course will be boring.It's hard to run to 20-25 minutes.
How to solve these two problems?How to make on-site running a more effective and fun career?You can use music or TV to distract, which will diversify the training.Not only can you watch your favorite series, but you can also burn 200-300 kcal per series.For in-depth training, you should choose a variety of running options: at maximum speed at slow speed, raising your knees, pulling one knee to your chest, etc.Continuous load changes will not allow the body to adapt and work in saving mode.
Training sports bikes
Sports bikes are present in every gym and are often purchased for homework.First of all, it's small, and even for a small apartment, you can choose an emulator.Second, it has an affordable price.Many people who want to lose weight have a question: what works more – running or sport bikes.This depends on many different parameters: the initial weight involved, age, physical exercise level, load level of the simulator or operating conditions, intensity.But one way or another, there is a view that running is better than burning fat on a bike or a sport bike.If you keep a speed of about 30 km/h on the simulator, you can spend about 800 kcal, which may equal an hour of jogging.In order to achieve good results in weight loss, especially in problem areas of the abdomen, you need to be patient.It usually happens that a person eats properly, exercises regularly, and loses weight, but the stomach slowly leaves.This is sometimes due to the fact that visceral fat accumulates there (unlike the skin, it is deeper and wraps up internal organs), so getting rid of it is not easy.However, while you have to spend more time and effort, it is not impossible.