Are oriented to the development of straight and transverse abdominal, oblique abdominals big pecs, the most spacious of the muscles and the extensors of the back. Additionally, we use the muscles of the shoulder girdle and trapezius muscles. In combination with a good diet and regular aerobic loads, removes the excess fat deposits in problem areas and form the relief of the belly.
Exercises for slimming the abdomen and sides for women
To delete a "fold" with the belly and sides, not only of your intent. Regular exercise, a balanced diet and rest — the first step on the way to the slender figure. In this article we will share the good comprehensive training of the abdominal muscles, tell you about the correct technique of execution of exercises for slimming the abdomen and the sides at home. Girls and women can easily master this training. You only need a gym mat. Regularly the lungs simple exercises for slimming the abdomen and the sides of the house, and already after a week, you will see the first result.
SET OF EXERCISES FOR SLIMMING THE ABDOMEN AND THE SIDES
| Exercises | The sets | Repetitions/Time |
|---|---|---|
| Torsion on the floor | 3 | 15-20 |
| The returns of torque | 2-3 | 15-20 |
| Oblique/lateral torsion | 3 | 15-20 |
| Strap | 1 | Of 1 to 3 minutes |
| The sidebar | 3 | 1-4 minutes |
Training for slimming the abdomen and sides: full description
Torsion on the floor
The exercise helps to work the upper part of the upright.
Technique of execution:
- Lie on your back, snugly with the back in the lumbar area to the floor.
- Get your hands on your chest, or place in the back of the head, not the dream the fingers (you can also put the hand on the chest or pulling from the front).
- The legs bent. The feet are parallel and are approximately the width of the shoulders.
- Exhaling, lift the body, trying to touch your nose to the knees. When this above the ground and lift only your shoulders.
- Make a stop at the upper point in the second. Then lower the body to breathe.
Number of repetitions: 3 sets of 15-20 repetitions.
Tip: the Chin should not touch the chest. The feet are not lifted from the ground. If you do not put your hands behind your head, do not help the muscles of the abdomen (just press). Throughout the execution of the muscles of the press should remain tight (not worth to relax the muscles of the press, in the lower end of the point).
The returns of torque
Effectively manage the bottom line of the muscles of the abdomen, which receives the lower work load than the middle and the top, when you run normal laps.
Technique of execution:
- Lie on the floor or on a bench.
- Bend your knees at a right angle. Lift your legs so that the thighs were perpendicular to the ground plane. The hands are below the bottom of the back, the palms of the hands facing down or stand on the edge of the bench. Legs parallel to the ground.
- The tension of the press, on the exhale squeeze knees to chest. Take in the top end of point. The pelvis slightly raised above the ground or the bench.
- As you exhale, gently lower the legs.
Number of repetitions: 2-3 sets of 15-20 repetitions.
Tip: throughout the execution of the exercises of the muscles of the press continue to be tense. The complexity of the implementation, you can adjust the bending of the knees.
Set of exercises for the sides in the fat loss
Oblique/lateral torsion
Effectively manage the side of your abdominal muscles.
The technical execution of the exercise:
- Lie on your right side, bend your legs at the knees and rotate lower body to the left. Put the right hand behind the head. Place the left hand on the abdomen.
- As you exhale, lift the casing for the account of oblique muscles of the right side of the belly, trying to reach out to the right with the elbow to the right knee. When the muscles of the hand against the back of the head.
- In the second set the torso on the top, after sniffing it gently down to the ground.
- After the desired number of repetitions to perform the exercise to the left side of the abdomen.
Number of repetitions: 3 sets of 15-20 repetitions.
Tip: During the execution of care so that the back is not escaped from the soil. For a better maturity of the oblique muscles in the end make the peak reduction, the stronger you tighten the abdominal muscles.
Too intense training oblique abdominal, lead to not desirable for women to the expansion of the waist. For this not to happen, the practice of on-press 2-3 times a week and alternate the exercises are dynamic (torque) with other (different types of exercises of "the bar").
Strap
Static position of the box helps to efficiently work the muscles of the press, in particular the oblique muscles of the abdomen. In addition, load even, the buttocks, the muscles of the hip, back and shoulder.
Technique of execution:
- Stand in your original position for push-ups. Support on the ground with the toes of the feet, putting a little bit wider than the shoulders.
- Then, move the butt with the palms of the hands in the elbows. Set the body for 1-3 minutes (depending on the preparation).
How much: 1 to 3 minutes.
Tip: throughout the exercise the body should stay the same. Keep the neck straight (the chin should not touch the chest), do not allow the bending of the upper part of the back, the back, and do not bend your knees.
The sidebar
Modified variant of the classic of the strap, instead of four basic points, we use two (palm of the hand or the elbow, and side of the foot). It is used for heightened maturity of the side muscles of the abdomen.
Technique of execution:
- Lie on your side on a flat surface.
- Take the emphasis on the elbow or palm of the extended hand (depending on the level of your training). The neck, back, and legs should extend along a straight line. Be careful for the body not going from side to side.
- Keep the balance because of the distribution of the static load of the muscles of the shoulder girdle, the press, the back and legs.
- Then switch hands and perform the exercise for the other side.
If necessary, the load on the sides of the muscles can increase by adding controlled by the failure of the middle part of the body with subsequent return to the initial position.
How much: 3 sets for each side, 1-4 minutes (depending on the preparation).
The tips! At run time, do not allow the collapse of the middle part of the body. The elbow of reference of the hand should be directly underneath the strap of the joint. For the control of the technique do the exercise in front of a mirror.
Exercises to lose weight fast on the belly and sides in the home: recommendations
Options training burning fat are reduced to two types of exercises: the torsion and static load. Effectively burn the fat deposits you can, and when they comply with the technology and the usual right combination of energy.
To help you eliminate the torso and the mouth, you need to load weight?
For the formation of the beautiful silhouette, it is enough to perform the exercises with your own weight. The use of weights enhances the hypertrophy of the muscles, which will result in unwanted visual increase of the forms.
Contraindications to the test
The training curvature are contraindicated in people with cardiovascular disease, lung disease and upper respiratory tract, of the kidneys.
This exercise increases the intra-abdominal pressure, so that should not make to athletes with diseases of the intestinal tract, gallbladder and liver.
In some cases, the exercise may be contraindicated if the rheumatism.
To those who can't make the bar
Despite the simplicity and the absence of weights, the strap has a high load on different muscle groups. Especially the muscles of the abdomen, legs and back.
Therefore, different types of belts, can not be made to athletes who suffer from high blood pressure, as well as people with injuries of the back, spine and a pinched sciatic nerve. In addition, the sheet should not be administered to persons with diseased joints or exacerbation of chronic diseases, as well as pregnant women.