Sadly, the excess weight is not deposited in some inconspicuous places, and the most common is in the stomach. In this case, they may even say-"In order to let you see that you are eating too much, the stomach and eyes are on the same side. " In order to fight the excess fat in the waist, many people are keen on the so-called abdominal weight loss exercise. But the load of the press did not produce positive results, and fitness seemed to be useless in solving this problem.
In fact, this is not the case. It's just that many people make mistakes—whether they are choosing exercises or preparing the training program itself.
What exercises can you do to lose weight?
First of all, I would say that there are no weight loss exercises for specific parts of the body. When we lose weight, fat is removed from the entire body at the same time. It can only be removed "partially" with the help of liposuction. Physiologically, it is impossible to force the body to burn fat in a certain place. Therefore, it is necessary to emphasize the total heat loss. Sit-ups, bends and bends do not reduce abdominal fat. The reason is simple because they require very little energy to complete and involve very few muscles.
Just imagine-your body has a lot of muscles, and you are trying to lose weight, only applying load to the abdominal muscles, while the rest of the body is inactive. Therefore, the conclusion is that-stress training alone does not remove excess fat from the body, but only strengthens muscles.
In order to remove belly fat, regular aerobic exercise is appropriate-walking, running, swimming, cycling, aerobic exercise and dancing. These activities help the body directly burn fat. Long walks are helpful.
If you have a lot of excess weight, then you need to rely on complex weight loss and do exercises that consume a lot of calories-for example, arm squats, turned lunges, etc. Remember, the more muscles you exercise, the greater the range of motion and the better the effect.
Another useful set of exercises is balance exercises, such as swinging the leg to one side when you need to grasp the other leg without additional support. In the absence of contraindications, skip rope and swim in the pool.
Exercises to strengthen the abdomen and lose weight
There is a set of exercises that are beneficial to the whole body, which can perfectly strengthen the abdominal muscles:
- "bike". Lie on your back, put your hands behind your head, raise your body slightly, bend your legs and raise your knees so that your calves are parallel to the ground and your lower back is close to the ground. Don't break the whole exercise during the process. Exhale, straighten your right leg forward, while rotating your body to the left, try to touch your left knee with your right elbow and return to the starting position. Repeat the exercise on the other side. Continue until you are tired and try to move at a good speed.
- Stand up straight, with your feet shoulder-width apart, raise your hands and clasp your fingers. Tighten the abdominal muscles and tighten the abdomen. Bend to the right, extend the arm up and to the side, stretching the outer muscles. Then, without pausing, lean to the right. Do this exercise slowly, bending as low as possible.
- "Scissors". Lie on your back, stretch your arms along your body, and "press" your lower back to the floor. Lift your straight leg. Don't bend your knees, start spreading your legs and crossing your ankles. If possible, lower your legs close to the floor when you move, but don't tear your lower back.
- "ferry". This exercise is for the back. What does abdominal weight loss have to do with it? - You ask. My answer is that the muscles of the back and abdomen are antagonistic muscles, that is, they work in different directions-the back straightens the body and the stomach bends. Together they form the waist and they need to be strengthened together. Therefore, lie on your stomach, stretch your arms up, tighten your back, gently lift your legs and body, hold this position for a second, and then put yourself down. Repeat 10-15 times.
Some important nuances
All of the above does not mean that exercises designed to strengthen the abdominal muscles and oblique muscles are useless. Strong muscles help support the internal organs. To make you understand what I'm talking about, look at the people around them-some people have their stomachs sticking out, but they have no excess fat on them. This is especially evident in thin women who do not exercise. As the abdominal pressure is weak, the internal organs begin to "bulge", forming a kind of abdomen. The well-developed muscles support all organs in the correct position and prevent them from moving.
News campaigns can not only solve aesthetic problems, but also improve health because it helps the normal functioning of the intestines, stomach, liver and other organs. Try to pay attention to your abdominal muscles at least 3-4 times a week. You can also exercise 7-10 minutes a day to strengthen your abdominal muscles, so your slim body and health will always exist.