We all know that, as much as it is the easiest to gain extra pounds on the waist the abdomen and on. But why is the Kingdom of the po?
An understanding Of the process, the mechanism of this is, you have to be able to create a program to reduce the weight by reducing the volume of the problem areas. "Fat accumulates due to excess calorie intake. This is extra energy that the body is just a few months ago, explains the Victoria, Kasilova, personal trainer, founder of the lab's facilities and personnel in the fitness center. — Is it possible to make an analogy: imagine you got the bond money to purchase the bare gold and the I of the safe and put it in, close the. Imagine that you have decided to get your money back. You will first need to find out for sure the key to open it, get the local to go and exchange the house for money. Lipolysis the same thing to Me: in the process of beginning your weight loss, you need to very slightly turn on the factors, and some hormones, a calorie deficit. The need We have to create one for the energy demand of the body of the ai, Azucena resources to use it."
Remove the software and do, where to start?
On the meaning of a fact that the human body does not can you lose weight on a local level, i.e. only in a certain area. "You are not winning, and the extra weight you lose according to the weight and the Constitution of your genetics," — says Ekaterina Demidova, a master coach is to guide the group to the programs of the network of the Federal clubs to the gym. So you left the proverbial "Boca", and in the stomach it was more of a flat, you do have to reduce the burden of regulation in general, and the act.
However, they choose more wisely. "It is not the one in which with the exercise of the muscle mass in burn the fat. — It is not. Because the process of losing weight it happens throughout the body and not at the local level. But now, we are able to work on a problem in the area. In what way? In order to form a muscle to develop power and mobility. In a specific way to burn the fat in a given country, cannot be, because it's out of the leaves is calculated, the characteristics of your body. One of the quickest and easiest, and at the foot is lost, even in some of the area of the abdomen, and is one of the first was to reduce the chest, the upper back, and only then everything else. The body, I have seen the nebraska meat from countries where it is considered to be the most member-of-priority storage. And the most important places (and the women in it is often with the bark, hips, and thighs, the nebraska "three" very slightly worse". Therefore, a balanced diet of a weight loss program to do, and include strength, cardio training, and proper nutrition.
To get at the bark to get rid of fat: sin.
The errors common to me to take into account the trainers, as well as the following:
1. Use of training thermal corset or a plastic film. "It's not the one who with sweat of where we are, we have the weight to lose, say, Victoria Kasilova. But it is not. The more the sweat the fat is not going away. If anything, the simple as it was, you can just walk to lose weight in a sauna. The fact is that, as a result, leaving only the liquid. Sometimes, And in good need. The excuse of "sweatshops" devices", you will dehydrate the body and increase the burden on the heart of the system." To me, to be added to the risk of damage to the internal organs. "For example, the corset during exercise increases pressure on the internal organs, impedes the circulation of the blood, of nebraska, and I have to be deep to work the muscles."
2. The rejection of the functional of the exercise. The idea of a rapid weight loss of the stomach so that you a few, and they ignore each and every exercise, leaving the gym-part-time, twisting just a press release. It was in vain! "First of all, it's not in the press, the shedding of untrained out, the loose of the body, says Victoria, Kasilova. If a person begins to train in, etc., it is a marked increase in the arms, legs, back, and then — pack abs". And it's all accomplished it that you can only if your "sports" menu, power, and functional training, which is, once again, they have made it to work all the muscles of the body.
Second of all, on the side of the house, exercise does not have to be energy-intensive, so the more the kind of as well as the basic movements squats, pulls, pushups. "To create more of the kind of calorie consumption in a-condition key to slimming do, the hips I, the body, and all), require you to work the muscles of the big. The kingdom is like the most is how the engine of the vehicle, a car, a compact" consumes the following of the gasoline, the SUV at the time, more something. Thus, the SUV muscles of the legs, and it is a "runabout" is to the muscles of the body". Plus, rich is only working on the region of the stomach, the risk of you being injured again. "It was Not in a position to work the body, and the fanatically charging of the press, you are very kind to take the likelihood of injuring the back, hernia, or protrusion, rather than a nice bark. For the reason that they are in a movement to pressure the force on your back."
3. The performance of unnecessary or inappropriate practice. Before bending it to the side of me and the weight. "Not an effective way to deal with my side in this matter. The waist, as are most of the small do not make. Some of the groups do muscle-strengthening, it is the but it does not do to be successful. Do dumbbells if you don't have to hurt and if at the back, no shame, " for the Kingdom if it helps you as a placebo. But one particular benefit of this exercise, do not make it out to be. It is better to make a diagonal twisting lying down, it is safer for the lower back".
Who should carry out the exercises for the belly and the sides
To focus on the preparation of the muscles of the abdomen, experts suggest only a few occasions. "The pump in this area, in addition to the original, for those of you who do not have the training, rehabilitation and then, after your baby is born. Here are some useful ways easily in the curl stretched out, the floor, the plank, and exercises, similar to the sustained support, says Victoria, Kasilova. — It is necessary to be in a combined unit, and the only sternum pelvis. The unity and ministry in these areas and the soft. In order to make it difficult to be, and to be able to carry out regular exercises to cope with the chores of the house without a back injury, and it should be easy to exercise the muscles of the body".
Thing is, The same can be said for the being of the athletes. "Also, it is necessary to include training for those who are preparing for a competition, for example, fitness, bikinicom," adds Victoria, Kasilova. If you were to exercise and do not have to take part in the competition fitness bikini, doesn't it make sense to download it also, in a press release. "There is A time and practicing it for a long period of time, and to develop the co-ordination of training programme are the following-a, excluded as a matter of priority. For some great exercises for working on one as well as the stabilizer, that supports the body of your rwc, you carry more weight, squats, pull-UPS, presses, pulls, push-UPS".
Exercising to be effective the most for weight loss the bark, and the sides
There are many kind and types of exercises area of it, but not all, of the house, you can give the desired effect. Plus, not all traffic is available to in-house training. "I make the ju to recommend you to do the exercises at home, to the simple, from the point of view of the technology. It is advisable to draw up a programme of various movements: press, is made up of many kind of little fibers, all of which are located at different angles. By combining different exercises, you have to be in a position to grant me access to them". We asked the experts to compile a list of effective in the most of easy exercises to release the simple. Here they are:
Plank: "the grace which is in one of the many exercise, all of which have been actively working on the deeper muscles, including the transverse and the abdominis obliques. You can carry out different types of straps — a classic, the line, or, dynamically, the most important thing about the t'i perform, and the skills correctly. Instead of minutes, when he was born, and she is the best to carry out effective short me some of the rest a few seconds, the so-called "fractional" bar".
Complete twisting: "the making of the curl, increase lips, only to lower the blade, this will activate the rectus abdominal and oblique", — says Ekaterina.
"The square", In this position, the rwc is done properly, you have to be able to work isolated muscles, the main" — reminds me of Ekaterina Demidova.
Work is Also in order to be effective the stomach area and the sides, and do it to help you exercise directly, "does not intend" in this area. Almost the power base of the whole meeting, fut, etc.). "Understand that it is the abdominal exercises don't always work, not just the abdominal muscles, the ones that I have included all the core muscles, which is the ministry of the body I, connecting the sternum and the pelvis" — sums up Victoria's Kasilova.
Victoria asked, We have to indicate a group of us to a training session or email it takes into account all of these factors.
How to build a lesson
- In your training, the more you Begin to a simple common 10 practice or in-minute cardiopatici. The kingdom, and they do help to prepare the muscles and stress joints.
- All Of the performing exercises in a row.
- Follow the spirit, the main effort of this is that you need to in order to make extract.
- Involved in the program 4-6 times a week.
- Gradually increase the load. "The adoption of the body (and thus the change in appearance, but the rwc has happened to have created life, the extra mile, and Therefore, preferably each week, to gradually complicate the study: the weights to be used to increase the number of repetitions".
- The training is complete, and Cardioceratidae. Your schedule, If it is not the time to strength training, you will need to add it to our to of the is the complex cardiosense 40-50 mins of swimming, Cycling, Jogging, two to three times a week. "Cardio to do to establish the consumption of calories of those to whom its help we can get rid of some of the parts of the sound, but it is a t exercises for the abdomen to help to make the muscles stronger." You do need a Mat and a fitball.
Direct twisting
Lie on your back with your knees bent to the member-and I do. The lower back press to the floor. Working on your abdominal muscles, exhale lift the shoulder blades off the floor, extend the hands forward, hands to touch your knees. And not strain the neck, shoulders. Normally it goes back to the Mat. What it is to be a review. Perform 15 to 20 of the house.
Oblique twists
Lie on your back with your knees bent to the member-and I do. The lower back press to the floor. Working on your abdominal muscles, exhale lift the shoulder blades off the floor review, and the body on the right side. Hold the hands in front. And not strain the neck, shoulders. Slowly return to the starting position. 15 to 20 repetitions Performed in each and every way.
Reverse crunches
Lie on your back, extend hands along the body. Bend your knees to the pak, and your legs give up. Press the lower back into the floor. By working the muscles of the abdomen, exhale lift the pelvic from your off the floor put him and your legs further behind your head. The stomach should touch the thighs. Normally down to the starting position. Perform the exercise for 15-20 repetitions.
Twisting me in the growth of the pelvis
Lie on your back, hands tied to the castle on the side of the back of their heads. Relax your neck and shoulders. The lower back press to the floor. Pull up and my Feet and crossed my legs. On the exhale, working the muscles of the lower abdomen, while lifting the Mat over to the shoulder and the pelvis. Slowly return to the starting position. Perform 15 to 20 repetitions of the exercise, to watch your breath.
Side plank on the line
Lie on your side and the right side of the right hand, bend the elbow, and the skinny forearm. The feet of the draw, and the other on the floor of the lateral surfaces of the feet, the left hand instead of her hip. Don't live in a cave, belle. Exhaling, lift the pelvis off the floor to work the abdominal muscles, and back again. Softservices at the top for 3-4 seconds, started to return to the position. 20 a review of the Complete in each and every way.
The rotation of the leg to a position of the subject
Sitting down on the Mat on the right foot. Pak lean the back of the housing. Bend your elbows, following the turn on the lean forearm. Bend the legs walk up to the top, and pull. The crosses on the press floor. By working the muscles of the abdomen, do the hips down, and get my legs straight up and to the left, return to center, at the lowest, and those on the right. What it is to be a review. 10-20 Conducted by them.
Sit-UPS on a fitball
Lay it on a fitball with me on the left side, while the set j-of the body, the ball and the pelvis. The feet of the draw, and the other on the floor, on the side surface of the foot. The position of your left arm and place your hand on the side of the back of their heads. The right hand is easy to catch the ball in front of him. By working the muscles of the abdomen, and on to the kore exhale, slowly lift the body off the exercise ball. Don't slouch and I are FLYING to or lower than the back. Take a breath returning to the beginning. What it is to be a review. I have a Run of 20-30 of these in each and every way.
The growth of the pelvis on the fitball
The stand out bar to me is a to support the right arms, and put his feet on the fitball. Do not increase the deviation in the low hang, and the back crooked. Bending your knees while working, and the muscles of the abdomen, up, push with your pelvis. Pull the thighs in the bark, podkalivat the exercise ball with your hands forward. Slowly return to the starting position. What it is to be a review. 20-30 Run of the house.
Sit on the leg fitball
Lie on your back, pull feet forward, between your legs, hold the fitball. Hands pull along the body. Raise your feet on fitball to plumb the floor, and me to work the muscles of the abdomen, and the kore issue, to me, to be the low down angle of 30-40 degrees. What it is to be a review. 20-30 Run of the house.
The dynamic plank
A Take the hand stretched out directly. Do not increase the deflection into the back of the lower, and to relax and the neck to your shoulders. You enable the muscles to the surface of the front side of the body – the muscles of the body, the legs, the arms. Then alternately bring your elbows to drop down to the plank forearms. On the back of the posts. Perform high-repetition exercises in a minute.
The rwc make the wait for the results?
Experts agree on the many kind that the rapid weight loss (10 days, for example, damage to health and to lead, in order to equally rapid weight gain. Plus, the risk is one to make of the return to sterling "bring your friends" — the body to hoard fat, to do so in the case of one of the new hunger strike period and the grueling workouts.
"For the kingdom, makes it more sort of lost a sense of the weight down. "Our efforts have always been in accordance with our results. Adhering to the appropriate one of and by exercising 4-5 times a week, a month, and now you have to do to see the results of the first one. Don't forget that I have a loss process with a lot kind of weight loss, the individual is always that it is necessary to take into account each of the features of the, shall we say, a "data source". Most importantly, focus on what you want to achieve, not a problem, then you are safe for all to achieve the goal." Therefore, taking into account the scheme of our act, and do regularly to it, and you can see the results in front of weight loss in a month.