How to correctly make an effective exercise for weight loss belly and sides? Error for newbies. Complex workouts with loads of detail.
Ask any trainer pro exercises complex slimming belly and sides and you can not it's the answer you would like. Psychologically we are all focused on one — "pump" is that it is a problematic area, and I believe that if the muscle is there, "burned", it means coaching works. The physiology of a person of the same are somewhat different. And you can never get rid of the fat middle part of the body, if not then there is a small percentage of the whole. In general, insulating motions in the case will not help. You need a balanced diet, and expertly crafted training plan exercise pills the stomach and to the sides. Man, by the way, there is a need for the same special approach, as well as women.
Why exercises are often "not working"?
Probably you have seen the social networking article with 10 to 12 alleged home exercises, slimming belly and on the sides, half of which — variations in the direct turning, and the rest — in hybrids to shreds and ghosts of the knee from different parts of the body. And even tried to do, but somehow not very helped. What is the reason? Whether all over again hide, "secret unit" in the form of burner fat or still something like that? No, the reasons are different:
- "regional" complexes, which do not act against the feet have little opportunity to seriously change the metabolism and increase calorie consumption. The same rectus abdominal is the largest and strong, if his concentration is not as the cost of energy, such as, for example, if squats and deadlift;
- if the swing only press and boca can be fast enough to earn a violation of posture. The relatively weak muscles of the spine just does not convince him, and you wake up one morning far from the fine waist and the pressure, and twisted on his shoulders, by lordosis of the lower back pain and clear the "hump". In addition, turning just dangerous to people with weak long muscles in the back, they may cause displacement of the vertebrae, especially when passionate about and "fixing" the muscles are as often advise;
- and the feeling that "I've completed the workout, now you can eat" after half an hour of movement to capture exactly the same as after normal weight training. Because often the ones who pump the press, eat like strength training, not weight.
In general, you need to complexes, which not only worked for would be the press and oblique, but charged at once, feet, spine, hands, chest. We bring an example of such a complex.
Exercises complex slimming belly and on the sides of free weights
Warm-up: 10 minute walk from the elliptical simulator, or walk a large rise in the knee and is caused by the elbow of the opposite tribe. During the heat strikes your stomach, feel the muscles.
The bulk of the
First of all, you need to statically stabilize the press. This helps prevent problems of the spine. Start with simple trims. Stand like push-ups, the emphasis on the floor, the palms of the hands is projected onto is the head of the shoulders, the hands are straight, but not aggressive stretching cubits, until you hear a click. Pull the belly and remove the "house" from the buttocks, let your back be as far as possible flat. Breathe freely, keep the posture for 30 to 60 seconds. Do 3-4 approach. If it turns easy going to the forearm. When and bar arms seems simple — lift one leg so that the hips stayed in the projection of the opposite sex, do not rotate the sink apart.
Attach the rubber expander to the door on the top or rise up is the simulator "crossover". Grab the handle with two hands, sticking to the left side at the projectile. The concurrent reduction of the journalism and the slope to the right, bringing the hands to the right of the reit. The movement resembles a "cutting cycle" with an ax. The tea slowly, making not more than 15 repetitions. If you can do 20 and more, build your own resistance. 3-4 seto anywhere enough.
On the timer so that the signal sounds every minute, and continually 2 rounds of each giant seth. Go to the more detailed an efficient physical pills the belly and on the sides.
Squat stated above
Take the vulture, or the body bar grip width, shoulders and draw her head and slightly back. Do the classic squat, let the buttocks press down slightly parallel to the side line of the hips. Beat your belly is so that the body is rocked from side to side.
The rise of the foot under the
Take the floor and grab the hands support the head from behind. Slowly at the expense of journalism raise legs perpendicular to the floor, press lower back support. Then reach with reduce directly your abdominal muscles to draw the foot a little above, if you wanted to do the birch. Hold 3 seconds and repeat.
Jumping is only one of the end lying down
The key emphasis such as push-ups and gently jump in feet width in feet with. If you can't jump, just walk. Attention — a central body, hitting your stomach do not let the buttocks "climb" up.
Push the vulture to
Stand up straight, vulture or bars in the direct continue in the hand. Do the squat and the simultaneous rise of the projectile to the breasts, cold elbows down. Standing up forces the muscles of the thighs and journalism to push the vulture up. The hands are only "let" it, break the knees. The rack smoothly lower the weight to your chest and the original position. Your goal — to learn to push just for kicks and can not lift a weight with your hands, and keep doing this straight spine and upside down stomach.
Push-up, which thrust
Arise expressly, that kätekõverdusi, palms dumbbells (if not the strength nor the opportunities, can easily cause the hands on the belt, with the power of reducing the wide). Press gender, and then stand up, open your right hand. Bring the dumbbell to the belt forces the broad muscles in your back. Down, press, repeat.
"The dog snout below the Cobra"
Rise up L-posture or the dog's snout down. Strongly stretch the buttocks up, stretching my back. Is exhalation it is necessary to perform the opposite movement and all bend over backwards as much as possible, sticking to only one end of the palms and socks. Do slowly and do not relax the stomach in extreme points of the exercises.
Making all the circles, pull the core muscles in your body and you can for 20 minutes and as somewhere the cardio equipment, if there is force, or just go for a shower. The heart of this complex can be added at the request of and health, it is also itself an excellent exercise the heart and burns calories. Change to the physical slimming belly and sides every 4-5 during the week, follow the diet and try to increase the weight of the weights each workout. So you lose weight faster than hoops, inclination and, inter alia, the popular arsenal.