Slimming training done without proper preparation and control cannot lead to the desired results.The stomach and sides are the most problematic for a woman and require an integrated approach to the training process.
The main components for effective weight loss are continuous physical activity and proper nutrition.To get maximum results to this list, you can add cosmetic procedures and switch to sports nutrition.
Lighting rules use physical activity
At the gym or at home, it is impossible to get the desired results and maintain it in the future, if you do not follow the standard rules to use physical effort for the purpose of losing weight.
And this:
- The right food.Before the next exercise, it is worth withholding food (within 1.5 hours), but do not expose the body to hunger.1 hour before visiting the gym, it is recommended to eat about 100 g of protein food.For higher efficiency, you can drink cocktails in front of cardio exercises, with the addition of L-Carnitine.It will help activate the process of release of fat amino acids in the body.After any exercise (power or cardio), for 1 hour, it is not recommended to use carbohydrates, creating carbohydrate windows to the body.
- TrainingFor weight loss and side weight, it should be included in a set of exercises for all muscle groups, regardless of the fact that most women have the most problematic areas.The effects of hard work on certain parts of the body (for example, hips) can lead to opposite effects.They will increase in volume, while the entire muscles of the body will remain outside the tone and have a weak structure.
Effective training for weight loss and side.It also strengthens the back muscles.
- Correction is done only at the end of the training.Decrease the fat layer in each woman individually.If the stomach is a problem area, then this does not mean that when physical work appears, it will be reduced in volume.It is possible that the fat will start to leave elsewhere: the breast, arms and legs.If you need to focus on any zone, then the entire training complex (in all parts of the body) begins and only at the end of the additional correction load training is given to the problem area.
- Do not allow maximum load during training.Women always want to lose weight quickly and in some sizes at once, so get into the gym, bringing the maximum load.The advantage, which can be expressed in the frequency of training or its duration, leads to the hard work of the nervous system.In the early stages, 1 exercise per week 60 minutes each, with the next increase in their volume.
- Exclude the appropriateness of cardio and strength training.Some elements of cardio training must be done before strength, but time is limited.For example, use a treadmill or bike for 10-15 minutes before the start of the power training.This procedure will help in muscle heating and their preparation for further load.The cardio training itself should be done separately from power, another day, and has the same period (60 minutes).It is unacceptable to carry out 2 consecutive exercises -in a row to avoid the body's advantages.
Strengthening newspaper muscles for weight loss and tightening stomach, side at home
Exercises for abdominal and side weight loss require early preparation.It is necessary to carry the muscles in the tone to then give them physical activity.
For this stage, there is no need to visit the gym, as this can be done at a home that does not require sports equipment.Performing basic exercises will help not only provide and tighten the muscles, but also begin the process of losing weight in the body.
Cardio training
Cardio exercises are designed to maximize muscle involvement and provide them with future physical work.From this stage, all kinds of exercises begin, including power.The rate of contraction of the heart muscle helps to enrich the muscles with oxygen and lead them to the tone.
To complete this task, there is no need to use a treadmill, such as custom at the gym.Some types of training for cardio training can be used at home.
| The name of the training | Implementation technique |
| Jumping square | In the starting position, the body vertically, the arm is directed throughout the body, the legs located on the shoulder width. When breathing, it is necessary to sit quickly, take the pelvis as down (toward the floor), then jump, while stretching your arm.Then return to its original position. To use the majority of muscles in exercise, hand movements are required. |
| Bush | In the starting point, the woman was in a "jong" position, resting on the floor.Palm is straightened, really lying on a horizontal surface.
In breathing, the feet sharply (in the jump) moving back until it is completely extended to the knee.The position of the body should take preparations for push -ups. From this position, the feet, as well as in the jump, return to the initial position.Then the body straightened and took the "standing" position. Training is done quickly, under expenses, and is repeated from an inactive position. |
| Caterpillar | In a standing position, place your feet in shoulder width, lowering your hands throughout the body.
In breathing, the body leaned forward until the palm of the hand was completely on the floor.In the early stages, you can bend your knees. After the limbs are on the floor, you need to start moving forward in hand.Steps -Steps continue until the body takes parallel to the floor.Currently, you need to fix it for a few seconds, after which, with the same movement (step), pull your feet in hand, find itself in a crooked position. After the training, the case straightened and returned to the initial position. |
| Planck |  The most effective exercises to connect almost all the muscles of the body.Despite static implementation, it has a positive effect on muscle tone and weight loss.The body should take the same situation as the execution of the push -ups, and then bend your hands on the elbows and rest on the floor.The position of the hand is not important.They can be located in parallel or combined with each other. In this position, you need to stay as long as possible, while the back remains, the body extends as much as possible. |
| Push -Expect -Ups | The body, before starting the exercise, is in a position similar to the usual minus.The implementation technique is the same, but with 1 difference.After the body falls to the floor, it must be pushed as much as possible so that the hands are pulled off the floor.Currently, make cotton with your hands under the body.
In the early stages, you can only tear your hands off the floor, without making cotton. |
Training on newspaper
Exercises for weight loss and side use almost the same muscle group.These zones require a comprehensive study, as the main fat deposit is concentrated right in it.
5 Exercises that help lose weight and attract stomach:
| Name | Implementation specifications |
| Rotate directly | To perform, you need to lie on the floor in the starting position: cover your hand in the palace behind your head.Remove your feet from the floor, bend your knees to form a 90 ° angle. Breathe in, and tighten the body to the bent feet.At the same time, the feet cannot move.You can also help with the elbow, pulling it toward the knee. While at the end point, take a deep breath, and return to it. During training, the feet are always in a crooked state, and do not fall to the ground until the end of the overall approach. |
| Turn around rotating | The body and feet are located in a similar position with straight rotating.
Hands are extended to the body, the palms are directed. At the breathing, the pelvis breaks down from the floor, and pulls to the chest.Back at this time does not escape the floor. The knees do not extend until the end of the approach. When your chest and knees come in contact, you need to stay in this position for a few seconds, after which (on inspiration) returns to the initial position. |
| Lifting two stage feet | Give the body a horizontal position, lying on the floor.Mix your feet and stretch your socks.Put your hands horizontally on the body, remove the brush behind the back in the lower back.
In breathing, lift your feet in a direct position on the ground, at about 15 °.At an extreme point, hold them for a few seconds. Continue lifting their feet when their position does not go straight to the ground (an angle of 90 °).At an extreme point, they will rest for a few seconds, after which (on inspiration) lower your feet to the ground. During training, the head cannot come out of the floor. |
| Raise the hips |  Lying on the floor, bend your feet on your knees, while the feet are also on the floor.I will stretch my handIn breathing, demolishing the pelvis from the floor and raising it.The back should remain straight, the deflection in it is not required.For a few seconds, stop at an extreme point, and then lower the pelvis down. |
| Vacuum | Stand on the surface, in a relaxed state, place your feet in shoulder width.Remove your hands on the waist or lower throughout the body.
In breathing, drawing as many stomachs as possible, trying to make it touch the spine.Fix in this position. In breathing, bring your stomach into a natural state, and then repeat the exercise. |
Exercise on oblique abdominal muscles to tighten the side
Slimming exercises are recommended to do in the morning.This allows you to configure your body to work active and bring it into tones.After exercising with the abdominal muscles, it is necessary to devote enough time to oblique muscles.
Exercise on oblique abdominal muscles is designed to form waist and posture.We also notice that they work while walking, running, switching and flexing the trunk.Because the oblique abdominal muscles are deep and loaded at a minimum in everyday life, consider a set of exercises that focus on oblique abdominal muscle studies.You can pump muscles -standing oblique, lying down and sitting, allowing you to combine a variety of exercises.
| Name | Implementation specifications |
| Leaning in the opposite direction | Be horizontal, place your shoulders apart.At the same time, stretch your hands and lift your head.It is more effective in performing this exercise using a driving agent.If there are no dumbbells, it is advisable to use an empty plastic bottle with water poured into it.Tears were taken in their hands and rose over their heads. In extinguishing, tilt the body to the right until muscle tension is felt.Back to the exemption. Repeat the tilt in the other direction. The body during training should move in a vertical plane.It is not allowed to insert forward or backwards. |
| Scalola | In the starting position, the body is located in the same way as in preparation for push -ups in hours.
In breathing, without tearing his hands off the floor, pull the left foot to the chest.You need to do this in the jump. Then, as in the jump, return the left foot to the initial position, and at the same time pull the right foot to the chest. This exercise takes place dynamically, resembling a rapid movement on the stone. |
| Assault | The body is located vertically, the feet at a short distance from each other.The hands can be stretched in line with the body, or bent at the chest level.
After breathing, one step to the left is taken with a concurrent bar in the left foot.The right leg remains straight.Movement is similar to training using prefix steps. In breathing, return to the vertical position and do the same in the other direction. The whole approach is done at a fast and rhythmic rate. |
| Putting rotation | In a position to lie down, bend your feet so that straightforward is formed in the knee area, resting on the feet.The hand is removed behind the head and bends on the elbow.
In breathing, the chest will rise and be laid to the right.In this case, the left hand is stretched and the opposite (right) of the thighs.At inspiration, the hands and body return to the initial position. In the next breath, the exercise is repeated in the other direction: now the right hand is attached to the opposite (left) thigh.  In the early stages, when changing the case, you can rely on the opposite arm elbow. |
| Lifting the legs from the side position. | Lying on the floor, stretching the body and turning on the right.Stretch your right hand in front of you and place on a straight surface straight to the body.When performing exercises, this hand can be used as a support.Remove left by head.
In breathing, at the same time raising (tears) of the body and feet from the floor as much as possible, staying in a horizontal position.With the right implementation, this exercise is like a slope lying on the side. When taking a deep breath, return to the beginning, repeat the training several times.Then move to the other side and do the same. |
Inventory training
Exercises for weight loss and side weight can be done by regular gymnastics and with the help of basic sports shells, including ropes, elastic bands for fitness and fitballs.
In the type of exercise where it is impossible to use the inventory, for the greatest effectiveness, you can apply the weight of the bobot in the form of dumbbells (in their absence - water plastic bottles).
Using inventory for weight loss:
- From cardio training in the hall, you can use rope help.Various types of jumping on it are recognized as one of the most effective exercises for the development and strengthening of heart muscle.The jump rope is a universal simulator.To carry out full cardio exercises, it is necessary to jump a regular jump by crossing, on 1 foot, in different and double directions.During simple jump performance, the maximum load on the muscles is given, the entire species can be used as a rest, delaying the rotation of the rope.
- In the early stages of the class, it is not recommended to use a load that increases the load.If a woman is ready and wants to improve training efficiency, you can use an elastic band for fitness.Most exercises on the muscles and side foot are associated with alternative foot changes.If, when performing this exercise, place a round fitness reaction on the feet, then the load on the feet increases.Their use is useful if the weight loss process is complete, and the manifestation of muscle release is required.
- The use of fitball for newspaper training and oblique muscle can make it easy for them (in case for beginners) and complicated (for trained women).If there is no sufficient muscle strength to raise the foot (for example, from the position of lying in the stomach), then the task will be simplified if the fitball is placed under the stomach.It can also be used to increase the load.When the body is on the surface of the fitball, the swing of the foot and arms increases, which allows not only to strengthen the muscles, but also to stretch it.
Loading a program for a week, a month for women
Depending on the form of sports and women's weight, proper physical energy distribution is required.If this happens at the gym, then it is best (at least) to contact a professional coach so he or she is planning the required schedule and a set of training.
In cases when training is carried out independently and at home, it is necessary to start with the first power training and the first cardio each week.At the same time, spend them daily, alternating with each other.At the beginning of the training, a set of exercises requires a minimum number of approaches to prevent general discomfort.Next, the number of approaches can be increased.
Budget programs for stomach and sides for 1 week (should be included in the general training complex):
- Monday.Tilts to side (15 times in each direction), 1 approach + twisting oblique (10 times in each direction), 1 approach + lift foot from side position (10 lifting for each foot), 1 approach.
- Tuesday - rest.
- Wednesday-Raining, entirely dedicated to cardio load.
- Thursday- rest.
- Friday.1 minute military bashes, 1 approach + climb (1 min), 1 approach + turn oblique (10 times in each direction), 1 approach.
When you get used to physical effort, after 1-3 weeks, you can gradually increase the number of approaches or number of exercises.
Exercises for weight loss, such as all physical activities, have their own contraindications.In the case of medical prohibitions to play sports and small fat deposits in the stomach and sides, exercises cannot be carried out.