How do you do effective physical exercises for weight loss and pages?Beginner error.A number of training with weights in detail.
Ask every trainer about a series of exercises to lose weight and pages, and you do not receive the answer you want.Psychologically we are all aimed at one thing - to download and believe a problem area that the training is "burning" when the muscles "burn".The physiology of people is a little different.And they will never get fat in the middle part of the body until they have a low percentage of it as a whole.In general, you cannot help with insulating movements.You need a balanced diet and a competently compiled training plan for physical exercises for losing weight and pages.Incidentally, a man needs the same special approach as a woman.
Why do exercises often work "work"?
You have clearly seen an artist with 10-12 house exercises to lose weight and sides on social networks.And even tried to get involved, but somehow it didn't help much.What is the reason?Does everyone hide the "secret element" in the form of a fat burner or something else?No, the reasons are different:
- The "regional" complexes that do not use the legs have hardly the chance to seriously change metabolism and increase calorie consumption.The same straight abdominal muscle is not the largest and stronger.
With its reduction, energy is not consumed so much, for example in squats and crusades; - If you can only get the press and the side pump a violation of the attitude.The relatively weak back muscles just don't hold it and one in the morning they will wake up far from a thin waist and press, but turn their shoulders forward, lordosis in the lower back and a clear "idea".In addition, twisting for people with a weak long muscle is simply dangerous.
- And the feeling that “I have completed the training, now you can be as identical after half an hour on the carpet as after normal strength training. Therefore, those who download the press are often eaten as for power and do not lose weight.
In general, you need complexes that not only work out the press and weird, but also load the legs, back, arms and thorax at the same time.We give an example of you so complex.
A number of exercises for losing weight and pages with free weights
Warm up: Lift 10 minutes on foot on an elliptical simulator or with a high knee and bring the elbow to the opposite knee.Draw a stomach during the warm up, feel the muscles.
The main part
Plank
First you have to stabilize the press statically.This will help to avoid problems with the spine.Start with a simple bar. Get on the floor on the floor, the palms are projected onto the shoulders of the shoulders, the hands are straight, but no aggressive expansion of the elbows on the click.Pull your stomach and remove the "house" from your buttocks, let your back be as flat as possible.Breathe freely and stay in a pose from 30 to 60 seconds.Follow 3-4 approaches.If it gets easy, go down to the forearm.If the rod appears simply on the forearms - increase one leg so that the hips remain in the projection of the soil, do not turn the pelvis into different directions.
"Lumberjack"
Attach the rubber pander from above to the door or stand on the crossover simulator.Take the pen with two hands and stay the left side to the projectile.Perform the simultaneous reduction of the press and the inclination to the right and take your hands to the right thigh.The movement is similar to a "cabin" with an ax.Do slowly, do not do more than 15 repetitions.If you can do 20 or more, increase resistance.3-4 sentences on each side are sufficient.
Instead, install the timer so that the signal sounds every minute and carry out 2 circles of each huge set one after the other.We pass into more detailed effective exercises for weight loss and sides.
Seth 1
Crouch
Take the bar or body bar with a wider grip as your shoulders and take it back over your head and a little.Perform a classic crouch, let the buttocks fall directly under the parallel bottom of the hips.Pull the stomach so that the case does not vibrate from one side to the other.
Lift
Lay on the floor and grab your arms behind your head.Slowly because of the press, increase your legs in the vertical to the floor and press the lower back to the support.
Then, by the power of contraction of the rectus muscle of the abdomen, they bring their legs a little higher than wanted to make a birch.Lying for 3 seconds, repeat.
Lrying
Take the focus on pushups and carefully jump your legs and legs together.If you can't jump, just go.Attention is the middle of the body, pulls the stomach, do not let the buttocks get out.
Seth 2
The neck thrust high
Stand straight, vulture or bar in straight arms.Perform a squat and at the same time the projectile on your chest and turn your elbows down.Get up, pour the rod with the power of the muscles of the thighs and the press.Hands only "bring" him with you and they are unhappy the elbows.In the rack, lower the weight gently into the chest and in the starting position.Her goal is to learn how to push with your feet and do not lift your hands and keep a straight back and hold a back stomach.
Investigation with traction
If you stand the push -ups, palms on dumbbells (if there are no starch or skills, your hands can simply put your hands on your belt, the strength reduces the widest).Press the floor together and then put yourself up, free your right hand.Give the dumbbells on the belt with the power of the widest back muscle.Low, press, repeat.
"From the dog with a snout to the Cobra"
Stand down with a face in an L-point or dog.Stretch the buttocks upwards and stretch your back.When exhaling, you have to do the opposite movement and bend as far as possible and stay in the stop of the palms and socks.Slowly run and do not relax the stomach at the extreme points of the exercise.
After you have completed all the circles, pull the main muscles of the body, and you can go to any cardio equipment for about 20 minutes when there is power or simply go to the shower.Cardio can be added to this complex at will and well trains the heart himself and burns calories.Change the physical exercises to lose weight every 4-5 weeks, to weight and pages, monitor the diet and try to increase the weight of the stress in every training session.So you lose weight faster than with tires, tendencies and other popular arsenal.