"Lampung savior" at the waist is a common problem to many women. You too? Then try this proven belly and rib slimming exercise.
How and why does body fat accumulate?
Understanding the mechanism of this process, it will be easier for you to build a weight loss program and reduce the number of problem areas. "Fat accumulates as a result of excess calories in the diet. This is extra energy that the body reserves, - explainsVictoria Kasilova,personal trainer and founder of a personal fitness lab.You can draw the following analogy: imagine you take money, buy a gold ingot and put it in a safe, locking it with a key. Now imagine you have decided to get this money back. You have to find the key to the vault first, open it, remove this bar, go exchange it for money. It is similar to lipolysis: to start the process of burning fat, you need to activate many factors: certain hormonal background, calorie deficit. It is necessary to create such energy needs that the body itself wants to spend these reserves. "
Remove the sides and abdomen: where to start?
With an understanding of the fact that the human body can not lose weight locally, that is, only in certain areas. "You gain weight and lose weight according to your constitution and genetics, " he saidEkaterina Demidova, master coach towards the group program.
To get rid of the famous "side", and the stomach becomes flatter, you need to lose weight in general - to reorganize diet and exercise.
However, you need to choose them wisely. "There’s a myth that where we train muscle, we burn fat, " Victoria Kasilova said. - This is not true. Because the fat burning process takes place throughout the body, and not locally. But we can work on problem areas. In what case? Build muscle there, build strength or mobility. Specifically, we can not burn fat in some places, because it leaves in a way that is calculated by the characteristics of your body. Someone easily and quickly loses volume in the legs, someone - in the abdomen, and someone first reduces the chest, upper back, and only then the rest. The body first of all releases fat from places where it considers its storage less of a priority. And from the most important place for her (in women most often only the abdomen, sides and hips), she gives "reserve" even worse.
Therefore, a balanced weight loss program will include strength training, cardio exercise, and proper nutrition.
Reducing Belly Fat: The Big Mistake
The most common mistakes coaches consider are the following:
The use of thermo corsets or plastic wraps in training."There’s a widespread myth that where we sweat, that’s where we lose weight, " Victoria Kasilova said. "But not so. Fat is not lost with sweat. If everything is so easy, you can go to lose weight in the sauna. In fact, as a result of this, only fluid is missed. And sometimes well, it is necessary. By being carried away by"diaphoretic" device, you dehydrate the body and increase the load on the cardiovascular system. "
And also - you risk damaging internal organs. "For example, corsets during exercise increase the pressure on internal organs, affect blood circulation and do not allow the muscles to work, " warns Ekaterina Demidova.
Rejection from functional training.The idea of getting rid of belly fat fast is so captivating for some people that they ignore any exercise, just leaving crunches for the press in their fitness schedule. And in vain! "First of all, no stomach is pumping on an untrained and loose body, " Victoria Kasilova said. "If a person starts training, first he has significant relief on the arms, legs, back, and then - the abs cube".
And all this can be achieved only if you have strength and functional training in your "sports menu", that is, again, you have to work all the muscles of the body.
Second, abdominal exercises themselves do not require as much energy as many basic movements such as squats, deadlifts and push -ups. "To create a higher calorie expenditure (the main condition for losing weight on the abdomen, sides and whole body), you need to work with big muscles. This is similar to the way car engines work: " small cars "use less gasoline, SUVs -several times more. So the SUV is the leg muscle, and the "runabout" is the press muscle.
Also, working too much only on the abdominal area is at risk of injuring your back. "Not knowing how to work with your body, and fanatically loading your abdomen, you're more likely to get a lower back injury, hernia or protrusion than a beautiful abdomen. Because this movement has a compressive effect on the spine, " Victoria added.
Performing exercises that are not beneficial or inappropriate.The first includes side bends with weights. "It's not effective to fight sides this way. This way you also won't thin your waist. Strengthen some muscle groups, but you won't achieve the expected effect. Bend with a dumbbell if it doesn't hurt you, if there is no discomfort in the partlower back, if it helps you like the placebo. But there won't be much benefit from this exercise. On the other hand, it's better to do a diagonal round while lying down, it's safer for the lower back, "Victoria Kasilova said.
Experts also do not recommend doing exercises that are too complex, only available to highly trained people: athletes who perform, fitness models. "We take, for example, hanging legs. It is believed that this is an exercise for the press, - says Victoria Kasilova. - But in fact, if you start to open it from a biomechanical point of view, the main action in it is hip flexion. The main muscle that flexes the jointis the rectus femoris, quadriceps. So if your leg muscles are underdeveloped, they will be the first tired, the press will not be turned. If this happens in a hang position and not in support, you need to have strong arms and back muscles to supportyour body. Furthermore, the body must be slim enough for the arms to support its weight. "
Who should do abdominal and side exercises
Experts advise focusing on training the muscles of the press only in some cases. "It is necessary to pump this zone separately for beginners, for those who have no preparation at all - after recovery, after childbirth. Here, a simple kind of twisting lying on the floor, boards and similar exercises on a stable support will be useful, - saidVictoria Kasilova. - This is necessary to combine the sternum and pelvis into one unit. The coupling between these zones is gentle. To make it difficult and be able to do regular exercises, to cope with homework without back injuries, and you need simple exercises for the abdominal muscles. "
The same goes for athletes in action. "It's also worth including in the training exercises for the press for those who are preparing for competitions - for example, fitness bikinis, " added Victoria Kasilova.
If you’ve been training for a long time and won’t be participating in a fitness bikini competition, it doesn’t make sense to pump up the extra press. "When a person has been training for some time, developing coordination, abdominal exercises are excluded from the program as less of a priority. Because the abs in large workouts work like stabilizers, they support your body when you do weighted squats, pull-ups, bench presses, deadlifts, pressestubi. "
The most effective exercises for slimming the abdomen and sides
There are many types of exercises for this area, but not all of them are able to give the desired effect. Also, not all movements are available for training at home. "I would recommend doing exercises at home that are technically simple. It is advisable to make a multi -movement program: the press consists of many small fibers located at different angles. By combining different exercises, you can use them all, " added Victoria Kasilova.
We asked experts to compile a list of the most effective, easy and concise ab exercises. Here they are:
- Board."This is a versatile exercise where the inner muscles, including the transverse abdominis and obliques, are actively involved. You can do different types of boards - classic, lateral or dynamic, the most important thing is to perform them skillfully and correctly. Instead of small boards, it iswould be more effective to do a few short boards with a break of a few seconds, called "fractional" boards, "said Ekaterina Demidova.
- Incomplete crunch."When doing rounds, go up just to the bottom edge of the shoulder blades, so that you activate the rectus abdominis and obliques muscles, " Ekaterina comments.
- "Square"."In this position, if done correctly, you can move the core muscles separately, " recalls Ekaterina Demidova.
Direct training "not intended" for this zone will also help to train the abdomen and sides effectively. This is almost the entire basis of strength - squats, deadlifts, and others. "It should be understood that abdominal exercises do not always work not only the abdominal muscles, we have the whole core involved in it - the muscles that are in the center of the body, connect the sternum and pelvis. ", - concluded Victoria Kasilova.
We asked Victoria to show us a set of exercises that took into account all of these factors.
How to build teaching
- Start your workout with some simple joint exercises or a 10 -minute cardio workout. This will help prepare your muscles and joints for stress.
- Perform all exercises in sequence.
- Watch your breath: the main effort should be made on breathing.
- Get involved in this program 4-6 times a week.
- Increase the load gradually. "Body adaptation (and therefore changes in appearance) occurs only when we create stress, overload, " Victoria Kasilova said. "Therefore, it is advisable to complicate the lesson gradually each week: use weights, increase the number of repetitions. "
- Complete your workout with a cardio workout. If your schedule doesn’t include regular strength training, be sure to add cardio to the main complex - 40-50 minutes of swimming, cycling and running two or three times a week is enough. "Cardio will result in the expenditure of those calories, with its help we can get rid of some of the fat, but exercise for the press will help make the muscles stronger, " sums up Victoria Kasilova.
To complete the complex, you need a rug and a fitball.
Straight round
Lie on your back with your knees slightly bent. Press your lower back to the floor. Working with the abdominal muscles, as you exhale, lift your shoulder blades off the floor, stretch your arms forward, touch your knees with the palms of your hands. Do not strain your neck and shoulders. Slowly lower your back onto the mat. This will be a repeat. Execute15-20 of them.
Oblique round
Lie on your back with your knees slightly bent. Press your lower back to the floor. Working with the abdominal muscles, as you exhale, lift your shoulder blades off the floor and turn your body to the right. Stretch your arms out in front of you. Do not strain your neck and shoulders. Return smoothly to starting position. Execute15-20 repetitionsin every direction.
Reverse crunches
Lie on your back with arms extended along the body. Bend your knees slightly and lift your legs up. Press your lower back to the floor. Using your abdominal muscles, as you exhale, lift your pelvis off the floor and bring your legs further to the back of your head. The abdomen should touch the thighs. Lower yourself smoothly to the starting position. Execute15-20 repetitionsexercise.
Rotate by lifting the pelvis
Lying on your back, place your hands in the locks behind your head. Rest your neck and shoulders. Press the bottom of your back to the floor. Pull your legs up, cross your ankles. As you exhale, move your abdominal muscles, at the same time lifting your shoulder blades and pelvis onto the carpet. Return smoothly to starting position. Execute15-20 repetitionsexercise.
Dynamic inner sidebar
Lie on your right side, bend your right arm at the elbow and rest on your forearm. Stretch your legs and relax on the floor with the side surface of the feet, place your left hand on the thigh. Do not bend at the lower back. With an exhale, lift the pelvis off the floor, working the abdominal and back muscles. Fix at the top point for 3-4 seconds, return to starting position. Execute20 repetitionsin every direction.
Turn the legs from a prone position
Sit on the rug with legs straight. Lean back slightly. Bend your elbows, bring them back slightly and lean on your forearms. Bend your legs at the hip joints and stretch them. Press the sacrum to the floor. Working with the press, core and thigh muscles, move the toes and feet straight to the left smoothly, back to the middle and lower them to the right. This will be a repeat. Execute10-20sebegitu.
The body is lifted on the fitball
Lying on a fit ball with your left side, place your body and pelvis on the ball. Stretch your legs and relax on the floor with the side surfaces of your feet. Bend your left hand and place your palms behind your head. With your right hand, lean lightly on the ball in front of you. Working with the press and core muscles, as you exhale, gently tear the upper body from the fitball. Do not bend or bend at the bottom of the buttocks. With inhalation, return to starting position. This will be a repeat. Conducted by20-30 of these in each direction. . .
Lift the pelvis on the fitball
Standing on the board with support on straight arms, place your feet on the fitball. Do not add back curves or tilt. Bend your knees and work your abdominal muscles, pushing your pelvis up. Pull your hips towards your stomach, roll the fitball closer to your arms. Return smoothly to starting position. This will be a repeat. Execute20-30 of these.
Lower the leg with a fitball
Lie on your back, stretch your legs forward, pinch the fitball between your dry bones. Stretch your arms along your body. Lift your legs with a fitball perpendicular to the floor and, working your abdominal and core muscles, as you exhale, lower them to a 30-40 degree angle. This will be a repeat. Execute20-30 so. . .
Dynamic board
Take the emphasis of lying on straight arms. Do not exaggerate the curve in the lower back, rest your neck and shoulders. Activate the muscles of the front surface of the body - the muscles of the body, thighs, arms. Then, bend your elbows alternately and lower yourself into the forearm board. Return to starting position. Do as many repetitions of the exercise as possible inOne minute. . .
When to expect results?
Many experts agree: losing weight fast (in 10 days, for example) will endanger your health and lead to the same rapid weight gain. Also, there is a big risk that the kilograms returned will "bring a friend with them" - the body will store fat in the event of a new hunger strike or a grueling training period.
It makes more sense to lose weight gradually. "Our efforts are always directly proportional to our results. Adhering to proper nutrition and exercising 4-5 times a week, after a month you will definitely 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 features-characteristics of each and, say, "initial data. " The most important thing is to focus on what you want to achieve, and not on difficulties, and then you will certainly achieve any goal, "comments Ekaterina Demidova.
So take note of our exercise scheme, do it regularly and you will be able to see the first results of weight loss in a month.