Objectives on the development of straight and transverse abdominal muscles, oblique abdominal muscles, big chest muscles, the broadest muscles and spinal erectors. In addition, the muscles of the shoulder girdle and trapezius muscle. To remove combined with proper diet and regular aerobic loads excess fat in problem areas and form the Relief of the belly.
Exercise to remove belly and flanks for women
The "wrinkle" with the belly and flanks, it is not necessary, only your intent. Regular exercise, balanced nutrition and relaxation — the first step on the path to a slim figure. In this article, effective comprehensive Training of the muscles of the abdominal press, parts of the exercises to remove belly and flanks inform you about the correct technique at home. Girls and women can easy to master this Training. You only need a gymnastics Mat. Light regular and simple exercises lead to slimming abdomen and sides of the house, and already after a week, you can see the first result.
A SERIES OF EXERCISES TO REMOVE BELLY AND FLANKS
| Exercises | Sets | Repetitions/Time |
|---|---|---|
| Twisting on the ground | 3 | 15-20 |
| Backwards | 2-3 | 15-20 |
| Oblique/lateral rotation | 3 | 15-20 |
| Ironing | 1 | 1-3 minutes |
| Side-To-Side Ironing | 3 | 1-4 minutes |
Exercise to remove belly and flanks: the full description
Twisting on the ground
Exercise helps to work the upper part of the straight abdominal muscles.
The technique of execution:
- You lay on your back, firmly back, in the area of the waist to the floor.
- You fold your arms in front of chest or put it on the back of the neck, without closing the fingers (you can also drag the hands folded on the chest or in front of).
- The legs bent. The feet are parallel and shoulder-width apart.
- Exhale, lift the housing, try to reach from the nose to the knee. It is on the ground, only the shoulders raised.
- Hold at the highest point for a second. Then lower the housing on the breathing.
Number of repetitions: 3 sets of 15-20 reps.
Tip: chin is not of upper body must touch. Of the foot from the floor replaced. If you keep your hands behind the head, you help the muscles of the abdomen (the press). During the entire term of the abdominal muscles should remain tight (not worth it, you relax your abdominal muscles in the extreme lower point).
Backwards
Efficiently the lower region of the rectus abdominis to study the muscles, the less of a burden than the middle and upper part, in the execution of normal Situps.
The technique of execution:
- You lay down on the floor or on the bench.
- Bend your knees at a right angle. Lift the legs so that the thighs were perpendicular to the plane of the floor. The hands are below the loin palms down or hold on to the edge of the seat. The lower leg parallel to the floor.
- Strain, press, and on the exhale, pull the knees to your chest. Freeze in the up position. The pelvis slightly raised above the ground or a Bank.
- On the exhale, slowly lower your legs.
Number of repetitions: 2-3 sets of 15-20 reps.
Tip: throughout the exercise the abdominal muscles remain tense. The complexity of the runtime can be adjusted, bend your knees.
A series of exercises for the sides enabled in the burning of fat
Oblique/lateral rotation
Effectively by the lateral abdominal muscles.
The technique of execution of exercises:
- You lay on your side, bend the knee and rotate the lower part of the trunk to the left. You lead with your right arm behind your head. You put your left Hand on the belly.
- On the exhale, lift the enclosure by the oblique muscles of the right side of the abdomen, the quest, reach the right elbow against the right knee. The muscles of the hands are not the pressure on the back of the neck.
- For a second torso to attach to the upper body, then breathing gently down to the ground.
- After the desired number of repetitions, perform the exercise on the left side of the abdomen.
Number of repetitions: 3 sets of 15-20 reps.
Tip: While running is to make sure that the back up from the ground. For a better elaboration oblique muscles on the endpoint, run the Peak-reduction, stronger abdominal muscles to strain.
Overly intensive Training of the abdominal oblique muscles lead to unwanted for women expansion of the waist. To prevent this from happening, train your press 2-3 times per week and Alternate dynamic exercises (twisting) with other (different types of exercises "Ironing").
Ironing
Static Position of the enclosure helps to work efficiently, the abdominal muscles, including obliques. In addition, gluteal muscles, thigh muscles, hips and the shoulder belt is loaded.
The technique of execution:
- Imagine yourself in the starting position for pushups. Rest in the ground with the toes by a little wider than the shoulders.
- Then pull the arm with the palms of the hands to the elbows. Fix the body for 1-3 minutes (depending on the preparation).
How Much: 1-3 Minutes.
Tip: throughout the exercise, the housing must remain smooth. Keep the neck straight (the chin should not touch the chest), do not let the curvature of the upper back, the loin and bend your knees.
Side-To-Side Ironing
The modified version of the classic bracket, in which instead of the four vertices of two of the hand (palm or elbow and side of the foot). Is used to accent elaboration of the lateral abdominal muscles.
The technique of execution:
- You lay on your side on a flat surface.
- You have to take the brace on the elbow or palm of the outstretched Hand (depending on the level of your preparation). Neck, back and legs should stretch out along a straight line. Make sure that the body is left in the Hand.
- You hold the balance by the distribution of the static load on the muscles of the shoulder girdle, press, back, and legs.
- Then switch hands and perform the exercise to the other side.
If necessary, the load on the lateral muscles can be increased by a controlled failure of the middle part of the body, followed by a turn to the starting position.
How many: 3 sets per side, 1 to 4 minutes (depending on the preparation).
Tips! For the term sagging middle part of the body. Elbow support surface must be articulated with the hands directly under the shoulder. For the control of the technique do the exercise in front of the mirror.
Exercises for fast weight loss belly and flanks at home recommendation
Options Training fat burning reduced to two types of exercises: twisting and static loads. To burn effectively, body fat can only when there is compliance with the technology and the regular implementation in combination with the right diet.
To get rid of fast belly and flanks, load need?
For the formation of a beautiful Silhouette enough exercises with your own weight. The use of stress increases the hypertrophy of the muscles, leading to an undesirable increase in the visual forms.
To twist contraindications
Training with "wavy" contraindicated for people with cardiovascular diseases, diseases of the lungs and upper respiratory tract, kidneys.
This exercise increases the intra-abdominal pressure, so it can't do that to athletes with disorders of the gastro-intestinal tract, the gall bladder and the liver.
In some cases, exercise may be contraindicated in cases of rheumatism.
Those who do not do the bar to
Despite the simplicity and lack of additional loads, strap a high load on different muscle groups. In particular, the abdominal muscles, legs and back.
To do so, different types of laths athletes suffer from high blood pressure, as well as people with injuries of the back, spine and a pinched sciatic nerve. In addition, Ironing is contraindicated in people with diseased joints, or exacerbation of chronic diseases, and pregnant women.