How to do effective physical exercises for weight loss and sides?Beginners mistakes.A set of training with weights in detail.
Ask any coach about a set of exercises for losing weight and sides and you will not get the answer that you would like.Psychologically, we are all aimed at one thing - to “download” what is a problem area and believe that if the muscles “burn” there, then the training works.The physiology of people is somewhat different.And you will never get rid of fat in the middle part of the body until you have a low percentage of it as a whole.In general, you can’t help with insulating movements.You need a balanced diet, and a competently compiled training plan for physical exercises for losing weight and sides.By the way, a man needs the same special approach as a woman.
Why do exercises often "do not work"?
You clearly saw in social networks an artist with 10-12 supposedly home exercises for losing weight of the abdomen and sides, half of which are variations of direct twisting, and the rest are hybrids of planks and knees to different parts of the body.And even tried to engage, but somehow it did not help very much.What is the reason?Are everyone again hiding the “secret element” in the form of a burner of fat or something else?No, the reasons are different:
- The “regional” complexes that do not use the legs have little chance to seriously change metabolism and increase calorie consumption.The same straight abdominal muscle is not the largest and stronger,
With its reduction, energy is not so consumed, as, for example, in squats and Deadlift; - If only the press and sides pump you can quickly earn a violation of posture.The relatively weak back muscles will simply not hold it, and you will wake up one morning far from a thin waist and press, but with your shoulders twisted forward, lordosis in the lower back and a clear “hunch”.In addition, twisting is simply dangerous for people with a weak long back muscle, they can provoke the vertebral displacement, especially if they are zealous and “clamping” the muscles, as often advised;
- And the feeling that “I completed the training, now you can eat” after half an hour on the rug the same is the same as after a normal strength training.Therefore, often those who download the press are eaten as for power, and do not lose weight.
In general, you need complexes that would not only work out the press and oblique, but also loaded the legs, back, arms, and thoracic ones at the same time.We give an example of such a complex.
A set of exercises for losing weight and sides with free weights
Warm up: 10 minutes walk on an elliptical simulator, or walking with a high lifting of the knee, and bringing the elbow to the opposite knee.During the warm -up, draw a stomach, feel the muscles.
The main part
Planck
First you need to statically stabilize the press.This will help to avoid problems with the spine.Start with a simple bar.Get up at point blank on the floor, the palms are projected onto the heads of the shoulders, the hands are straight, but no aggressive extension of the elbows to the click.Pull your stomach and remove the “house” from the buttocks, let the back be as flat as possible.Breathe freely, stay in a pose from 30 to 60 seconds.Follow 3-4 approaches.When it becomes easy, go down to the forearm.When the bar on the forearms seems simple - raise one leg so that the hips remain in the projection of the floor, do not twist the basin in different directions.
"Woodcutter"
Attach the rubber expander to the door from above or stand at the crossover simulator.Grab the pen with two hands, remaining the left side to the projectile.Perform the simultaneous reduction of the press and the slope to the right, leading your hands to the right thigh.The movement resembles a “cabin” with an ax.Do slowly, do no more than 15 repetitions.If you can do 20 or more, increase resistance.3-4 sets on each side will be enough.
Next, install the timer so that the signal sounds every minute, and perform sequentially 2 circles of each giant set.We move on to more detailed effective exercises for weight loss and sides.
Seth 1
Squat
Take the bar or Body Bar with a grip wider than the shoulders, and take it over your head and a little back.Perform a classic squat, let the buttocks fall just below the parallel floor of the hips.Pull the stomach so that the case does not swing from side to side.
Lifting
Lie on the floor and grab your arms behind your head.Slowly due to the press, raise your legs in the perpendicular to the floor, press the lower back to the support.
Then, by the power of contraction of the rectus muscle of the abdomen, bring your legs slightly higher, as if you wanted to make a birch.Lying for 3 seconds, repeat.
Lrying
Take the emphasis as for push-ups and gently jump your legs apart and legs together.If you can’t jump, just walk.Attention is the center of the body, pull the stomach, do not let the buttocks “get out” up.
Seth 2
The push of the neck up
Stand straight, vulture or bar in straight down arms.Perform a squat and simultaneous lifting the projectile on the chest, turning the elbows down.Getting up, pour up the bar with the power of the muscles of the thighs and the press up.Hands only “bring” him, unbending at the elbows.In the rack smoothly lower the weight to the chest and in the starting position.Your goal is to learn how to push with your feet, and not raise weight with your hands, and hold a straight back and a retracted stomach.
Examination with traction
Stand up the push -ups, palms on Dumbbells (if there is no strength or capabilities, you can simply bring your hands to the belt, with force reducing the widest).Squeeze the floor, and then standing upstairs, free your right hand.Give the dumbbell to the belt with the power of the widest back muscle.Lower, squeeze, repeat.
"From the dog with a muzzle down to the cobra"
Stand in a l-point or dog with a face down.Strongly stretch the buttocks up, stretching your back.On the exhale, you need to perform the reverse movement and bend as much as possible, remaining in the stop on the palms and socks.Perform slowly and do not relax the stomach at the extreme points of the exercise.
Having completed all the circles, pull the main muscles of the body, and you can go to any Cardio Equipment for about 20 minutes, if there is strength, or just go to the shower.Cardio can be added to this complex at will and well -being, he himself perfectly trains the heart and burns calories.Change physical exercises for losing weight and sides every 4-5 weeks, monitor nutrition and try to increase the weight of burden in each training session.So you will lose weight faster than with hoops, inclinations and other popular arsenal.