Slim exercises performed without proper preparation and control should not lead to desired results.The abdomen and pages are most problems for women and require an integrated approach to the training process.
The main components of actual weight loss are constant physical activity and proper nutrition.To achieve the maximum result of the list, you can add cosmetic procedures and switch to sports nutrition.
Lighting rules using physical activity
In the gym or at home, it is impossible to obtain the desired result and preserve it in the future if you do not follow the usual rules of physical effort to lose weight.
And this is:
- The correct meal- Before the upcoming workout, you should refrain from food (within 1.5 hours), but do not expose your body to starvation.1 hour before visiting the gym, it is recommended for approx.100 g to eat protein.For greater efficiency, you can drink a cocktail before a cardio workout with the addition of L-carnitine.This promotes the process of the release of fat amino acids in the body.After any exercise (energy or cardio), for 1 hour, it is not recommended to use carbohydrates and create a carbohydrate window to the body.
- ExerciseIn order to lose weight in the abdomen and pages, it must be involved in the workout for all muscle groups, whether most women have the most problematic area.The effect of physical effort can result in a contrary effect on a certain part of the body (such as hips).The volume increases while the other muscles of the body remain outside the sound and has a fluffy structure.
Effective exercises for weight loss and pages.Confirm your back muscles.
- The correction is carried out only at the end of the workout- Decrease in the fat layer of each women separately.If the stomach is a problem area, this does not mean that when the physical effort appears, the volume will be reduced.It is possible that fat starts to leave in other places: breasts, arms and legs.If you need to focus on any zone, we first (in all parts of the body) perform a complex of full exercises and only get additional corrective load on problem areas at the end of the workout.
- Do not allow the maximum load during training.Women always want to lose weight quickly and in a few sizes, so entering the gym gives them the maximum load.The excessive amount, which can be expressed in the frequency or duration of the training, leads to overloading the nervous system.In the initial phase, 1 workout a week, each 60 minutes, with the increase in their next number.
- Excludes the simultaneousness of cardio and force training.Some elements of cardio workout should be done with force but for a limited time.For example, use a treadmill or bike for 10-15 minutes before starting energy training.This procedure facilitates the heating of the muscles and the preparation of further loads.The cardio training itself must be done from power, from another day separately -and the same duration (60 minutes).It is unacceptable to do 2 workouts one after the other in succession to prevent the body from overloading.
Confirm press muscles to tighten abdominal loss and stomach
Exercises for weight loss of the abdomen and pages require initial preparation.The muscles must be sounded to give them physical activity.
There is no need to visit the gym at this stage, as it can be done at home that does not require sports equipment.Performing elementary exercises not only help to prepare and tighten muscles, but also starts the body's weight loss process.
Cardio training
The purpose of cardio workout is to maximize muscle involvement and to prepare future physical efforts.From this stage, all types of training begins, including power.The high velocity of the heart muscle helps to enrich and bring muscles to oxygen.
There is no need to use a treadmill to complete the task as it is in the gym.Some types of practical types of cardio workout can be used at home.
| The name of the exercise | Implementation technique |
| Square jumps | In the starting position, the body is vertically, the arms are controlled along the body, the legs are located on the width of the shoulder. During breathing, you should sit quickly, the pelvis down (towards the floor), then jump up while stretching your arm.Then return to its original position. In order to use most muscles during exercise, hand movements are needed. |
| Military kidnapping | In the starting position, the woman is "on the squat" and rests her hands on the floor.The palms are straightened, completely lying on the horizontal surface.
After exhaling, the legs return suddenly (in the jump) until completely on the knee.You need to prepare for the body position for push -ups. From this situation, the legs and the jump return to the initial position.The body then straightens and is in a "standing" position. The exercise is done quickly, at the cost and repeated from a sitting position. |
| Caterpillar | When standing, place your leg into the width of the shoulder, lower your hands along the body.
During exhalation, the body leans forward until the palms are completely on the floor.You can bend your knees in the initial stages. After the limbs were on the floor, he should start his hand.The steps continue until the body is parallel to the floor.At this moment, you need to repair it for a few seconds after pulling your hand with similar (step) movements and placed in a bent position. After practice, the case straightens and returns to the initial position. |
| Planck |  The most effective exercise is to connect almost all physical muscles.Despite static execution, it has a positive effect on muscle tone and reduction in body weight.Similarly, the body has to take the situation to execute push -ups, then bow its hands at the elbow and rest on the floor.The position of the hands does not matter.They can be combined in parallel or with each other. In this situation, it must remain as long as possible, while its back remains smooth and the body is extended as much as possible. |
| Explosive push -ups | The body is in a situation similar to the usual push -ups before starting practice.The execution technique is the same, but with 1 difference.Once the body has fallen to the floor, it should be pushed back as much as possible to pull the hands away from the floor.At this moment, make a cotton with your hands under your body.
In the initial stages, you can easily tear your hands away from the floor without making a cotton. |
Exercises in the press
Exercises for weight loss of the abdomen and pages use almost the same muscle groups.These zones need a particularly thorough examination, as the main fat deposits are exactly concentrated in them.
5 Practices that promote weight loss and pull the stomach:
| Name | Specifications of implementation |
| Direct twist | To execute, you must lie on the floor in a starting position: close your hand into the castle behind the head.Torn your feet off the floor, bend your knees to form an angle of 90 °. Inhale and tighten the body to the bent legs.However, the legs should not move.In addition, it can help the elbows of the hands and pull them towards the knee. While at the endpoint, take a breath and go back to it. During the exercise, the legs are constantly bent and fall to the ground until the end of the entire approach. |
| Reverse | The body and legs are located in a similar position to straight twisting.
The hands are extended parallel to the body, the palm of the palm is controlled. After exhaling, the pelvis disappears from the floor and stretches to the chest.At this time, the back does not break away from the floor. The knee does not cover until the end of the approach. When the chest and knee are in contact, you should stay in this position for a few seconds after returning to the initial position (with inspiration). |
| Raising the legs by two degrees | Enter the horizontal position of the body, lying on the floor.Combine your leg and stretch out socks.Place your hands horizontally to the body, remove the brushes behind the back in the lower back.
When exhaling, lift your feet in a direct position above the ground at an angle of about 15 °.Keep them at the extreme point for a few seconds. Continue to lift the legs when their position is not perpendicular to the soil (angle 90 °).At the extreme point, they rest again for a few seconds after (with inspiration) to allow their feet to the ground. During the exercise, the head should not fall off the floor. |
| To raise the hips |  Lying on the floor, bend your feet in your knees while the legs are also on the floor.I will stretch my handDuring exhalation, break the pool from the floor and lift it.You have to stay straight on the back, the deflection is not required.Stop for a few seconds at the extreme point, then lower the pool. |
| Vacuum | Standing on the surface, place your feet in a relaxed condition in the width of the shoulder.Remove your hands on the waist or along the body.
During exhalation, pull the stomach out as much as possible and try to touch the spine.Fix this situation. During exhalation, bring the stomach to a natural state and then repeat the exercise. |
Exercises from oblique abdominal muscles to tighten pages
We recommend that the slender exercises perform in the morning.This allows you to configure your body for active work and sound.After completing the exercises using abdominal muscles, you should spend enough time on the oblique muscles.
The exercises of oblique abdominal muscles are designed to develop waist and posture.We also note that they work when walking, running, turning and bending.Because the oblique abdominal muscles are deep enough and minimally filled in everyday life, take into account the exercises that focus on studying oblique abdominal muscles.You can pump your stomach's oblique muscles standing, lying down and sitting, which allows you to combine various exercises.
| Name | Specifications of implementation |
| Leaned in the opposite direction | If horizontally, put your feet on your shoulders -selected.At the same time, extend your hands and lift your head.It is more effective to do this with the help of a weighting agent.If there are no dumbbells, it is advisable to use empty plastic bottles into which water is poured.There are tears in their hands and rise above their heads. During exhalation, decide the body to the right until the muscle tension is reached.Return to exhale. Repeat the tilt in the other direction. The body must move in a vertical plane during exercise.Should not be inserted forward or backward. |
| Alcohols | In the starting position, the body is located in the same way as the preparation of push -ups in the hour.
During the exhalation, without tearing your hand from the floor, pull your left foot to the chest.You have to do this while jumping. Then, as in the jump, put your left foot back to the initial position and at the same time pull the right leg to the chest. The exercise takes place dynamically, compared to the rapid movement of the rock upwards. |
| Side attacks | The body is vertically located and the legs are short distance apart.Hands can be stretched parallel to the body or bended at the chest level.
After exhaling, one step to the left is taken to the left foot by squatting simultaneously.The right foot remains straight.The movement is similar to the exercise used with a prefix step. When exhaling, return to the upright position and put the same in the other direction. The entire approach is carried out at a quick and rhythmic pace. |
| Oblique | In the main position, bend your leg so that it is perpendicular to the knee area, resting in the legs.The hands are removed behind the head and bended at the elbow.
After exhaling, the chest rises and unfolds to the right.In this case, the left hand provides and touches the opposite (right) thigh.As an inspiration, the hands and body return to the initial position. In the next exhalation, the exercise was repeated in the other direction: now his right hand affects the opposite (left) thigh.  In the initial stages, when you turn the matter, you can rely on the elbow of the other arm. |
| Raising the legs from the side position. | Lying on the floor, stretch the body and turn on the right.Extend your right hand in front of you and put it on the surface perpendicular to the body.This hand can be used as a supporter when completing the exercise.Remove the left side by the head.
During exhalation, lift the body and legs from the floor at the same time as possible, remaining in a horizontal position as possible.With proper execution, this exercise is like lying on the side. Return to the initial position while breathing, repeat the exercise several times.Then turn to the other side and do the same. |
Inventory
Belly and pages weight loss exercises can be done with both the usual gymnastics and elementary athletes, which contain ropes, elastic bands for fitness and phytlablas.
In the same type of exercise where it is impossible to use the inventory, you can use weighting weights in the form of dumbbells (in its absence - plastic bottles).
Using a kit to lose weight:
- In the hall, you can turn to the rope instead of cardio training.Different types of jumps are recognized as one of the most effective exercises for myocardial development and strengthening.The jump rope is a universal simulator.To complete the full cardio workout, you have to switch the usual jumps in 1 foot, in different directions and double.During the performance of simple jumps, the maximum load of the muscles is given, the other species can be used as a relaxation, slowing the rope rotation.
- In the initial stages of classes, it is not recommended to use tools that increase the load.In the event that a woman has already been prepared and wants to increase the efficiency of the workout, you can use the elastic bands for fitness.Most exercises in the lateral muscles and legs are associated with alternative fluctuations in the legs.If you take a circular fitness response to the legs when performing these exercises, the leg load will increase.Their use is useful when the weight loss process is already completed and the manifestation of muscle relief is required.
- The use of fitball for press exercises and oblique muscles can make them easier (for beginners) and complicated (for trained women).If you do not have enough muscle strength to lift your leg (such as lying on the stomach), the task should be simplified if the fitball places under the stomach.It can also be used to increase the load.When the body is on the surface of the phyt ball, the amplitude of the fluctuations of the legs and arms increases, which allows not only to strengthen the muscles but also to stretch.
Loading program for a week, month for women
Depending on the shape and weight of a woman's sport, the correct distribution of physical effort is required.If this happens in the gym, it is better (at least once) to contact a professional coach to compile the required schedule and exercises.
In the event that the training is performed independently and at home, the 1st power training and the weekly cardio should begin.At the same time, fill them every other day, alternating with each other.At the beginning of the workout, an exercise set requires a minimal number of approaches to prevent general discomfort.The number of approaches can then be increased.
The approximate program of the abdomen and pages for 1 week (included in the complex of general training):
- Monday-decision to pages (15 times in both directions), 1 approach + oblique twist (10 times in each direction), 1 approach + lift legs from the side position (10 rises to each leg), 1 approach.
- Tuesday - rest.
- Wednesday-Training, completely dedicated to cardio load.
- Thursday- Rest.
- Friday- Military Jamp for 1 minute, 1 approach + climbing (1 minute), 1 approach + oblique twist (10 times in both directions), 1 approach.
As you get used to physical effort, you can gradually increase the number of approaches or the number of exercises you perform.
Exercises for weight loss, like all physical activity, have their own contraindications.In the event of a medical prohibition on the minor fat content of sports and abdominal and pages, training should not be carried out.