The development of the direct and the transverse abdominal muscles, the oblique muscles of the abdomen, large chest muscles, the broadest muscles and the extensors of the back. In addition, the involved muscles of the shoulder girdle and trapezius muscles. In conjunction with a proper diet and regular aerobic exercise removes excess fat deposits in problem areas and the form of pain in the stomach.
In order to eliminate the "collapse" in the belly and sides, not just your intentions. Regular exercise, balanced diet and rest — the first step on the path to a slim figure. In this article we will share effective and comprehensive training of the abdominal muscles, advise you on the proper technique of execution of exercises for weight loss belly and at home. Girls and women can easily master this training. You only need a gym Mat. Regularly easy simple exercises for weight loss belly and sides of the house, and in one week you will notice the first results.
| Exercises | Kits | Reps/Time |
|---|---|---|
| Twisting on the ground | 3 | 15-20 |
| Reverse crunches | 2-3 | 15-20 |
| Oblique/side crunches | 3 | 15-20 |
| Strap | 1 | 1-3 minutes |
| Side plank | 3 | 1-4 minutes |
Exercise helps to work the upper part of the rectus abdominis muscle.
Number of repetitions: 3 sets of 15-20 reps.
Tip: the Chin does not touch the torso. Your feet are not lifted off the ground. If you keep your hands behind the head, do not help your abdominal muscles (in press). Through the implementation of the abdominal muscles must be tense (it is not necessary to relax the muscles in the lower extreme point).
Effectively work the lower area of the rectus abdominis muscle, which receives smaller load than its middle and upper part, while performing normal crunches.
Number of repetitions: 2-3 sets of 15-20 repetitions.
Tip: after exercise the abdominal muscles remain tense. The complexity of the operation can be adjusted by bending the knees.
The efficient work of the lateral abdominal muscles.
Number of repetitions: 3 sets of 15-20 reps.
Tip: During exercise, make sure that it will be back down to the floor. For the best study of the oblique muscles at the end point run peak reduction, the stronger the pressure on the abdominal muscles.
Too much intense exercise oblique abdominal muscles lead to undesirable women expanding waist. To avoid this, train press 2-3 times a week and other dynamic exercises (twisting) with other (different type of exercise "plank").
The static position of the body, helps in the work of the abdominal muscles, including the oblique muscles of the abdomen. In addition, the loaded gluteal muscles, hamstrings, lower back and shoulder girdle.
How much: 1 to 3 minutes.
Tip: after a workout the body must be smooth. Keep your neck straight (the chin should not touch chest), to prevent deflection of the upper back, lower back and bend your knees.
A modified version of the classic plank, which, instead of four points of support are the two (palm or elbow and the side of the foot). Used for accented study of the lateral abdominal muscles.
If necessary, the load on the lateral muscles can be increased by adding a controlled failure of the middle part of the body, followed by rotation to the original position.
How many: 3 sets for each side, 1-4 minutes (depending on training).
Tips! At the time of implementation, avoid the sagging middle part of the body. The elbow of the support hand should be directly under the shoulder joint. For the control technique, do the exercise against a mirror.
Options training, weight loss exercises boil down to two types: torsion and static loads. Effective to burn fat deposits is possible only at observance of technology and regular exercise combined with a proper diet.
For the creation of a beautiful silhouette, it is enough to perform body weight exercises. The use of weights increases muscle hypertrophy, which unwanted increase in the visual forms.
Workout with the twisting is contraindicated for people with diseases of heart and vascular diseases, lung diseases, and upper respiratory tract, the kidneys.
This exercise increases the intra-abdominal pressure, therefore, it is impossible not to athletes with diseases of the gastrointestinal tract, the gallbladder and liver.
In some cases, exercise may be contraindicated for arthritis.
Despite the simplicity and lack of additional weights, strap has a high load on different muscle groups. Especially the abdominal muscles, legs and back.
Therefore, different types of straps, not athletes, who suffer from hypertension, and people with back injuries of the spine and pinch the sciatic nerve. In addition, the bar is contraindicated in people with diseased joints, or deterioration of chronic diseases, and pregnant women.
