With the advent of spring, quite a few people began to criticize their image in the mirror. At the same time, many people find that its form is far from ideal, so something needs to be done. In winter, coats make it possible to hide excess body protrusions, and now spring is rapidly reducing the number of coats. Because the body can cause some complicated situations, going out becomes a little problematic.
At the same time, most people who want to lose a few kilograms of weight start to adopt a variety of diets, go to the gym or work hard at home. Therefore, if you decide to take good care of yourself, especially the shape of your body, the following physical exercises will be your ideal assistant.
Abdomen and side weight loss exercises
Physical exercises on the abdomen and sides for weight loss are the most relevant parts of the entire weight loss process. It should be borne in mind that men and women exercise different ways because their physiological functions are seriously different. In addition to standard weight loss methods, breathing exercises can also be performed, which is very effective for quickly reducing abdominal weight. The combination of physical activity and breathing exercise will enable you to obtain fast and sustained weight loss.
Women's Sports
With the help of certain diets, removing excess centimeters from the abdomen can be problematic. Therefore, only systematic training for the most effective exercise can make progress on this problem.
Squat is the way to success
Squats are generally not popular and should be avoided because they are not important for abdominal training. This conclusion is somewhat wrong, because squatting allows women to exercise body parts such as the lower abdomen. Therefore, this exercise should be done in your class.
Distorted body
To exercise the rectus abdominis, an exercise designed to twist the body is considered a good choice. For this, you must sit on the floor. At the same time, bend your legs with your arms behind your head. When inhaling, lift the head and shoulder blades from the floor to the ceiling. After reaching the maximum lift point, you should freeze for a short period of time and then return to the starting point. The practice requires 9 to 12 times.
Virtual number
Before starting the exercise, please sit on the floor with your arms on your back. In this case, the legs should extend forward. The essence of the exercise comes down to the fact that you need to lift your legs and try to use them to draw numbers from zero to nine in the air. Breathing should not go astray, so try to breathe evenly. This exercise involves three methods, which should be separated by a half-minute pause.
soft click
In the prone position, place your arms under your body, straighten your legs, and raise your legs a few centimeters. Then, you should make a few taps between your feet and slowly take up the starting position. This exercise can be repeated up to nine times.
Cycling
The sport has been widely known since school and is essentially like riding a bicycle. From the prone position, with the legs raised at a certain angle, it is necessary to perform exercises that mimic the rotation of the bicycle pedal. The exercise time is one minute. The number of repetitions required is three times.
Pillows and circles
The exercise involves using a pillow that must be placed between the feet. In this case, you lie on the floor and raise your hand. This exercise is based on the fact that you hold the pillow with your feet and you do circular movements. First, draw small circles in the air, and then continue to draw large circles. Finally, go back and draw the small circle again. If you can draw at least twenty circles, the exercise is considered complete.
Candle
Starting position-You are lying on the floor with your arms behind your head and your legs bent. Taking a breath, you need to tear the pelvis off the floor and raise it to a line with the knee. It is necessary to stay at the highest point for a few seconds while the body tension should be maximum. You are candlelight, so make it burn. When you exhale, you should return to the starting point. Repeat at least three times.
Hard work, but necessary
Take the starting position. You lie on the floor with your legs perpendicular to the floor and your arms along the length of your body. With your legs crossed, you should try to raise your pelvis at least a little bit. At this time, hold your breath. The resulting tension will be maintained for a period of time before taking the initial position. When doing this, remember that ascending is an inhalation, and descending is an exhalation. Since the exercise is hard enough, 3-5 times is enough.
Hula hoop-the solution to all problems
Hula hoop is the perfect solution for any woman. The use of the hoop can not only clean up the stomach, but also significantly improve coordination and flexibility. In addition, hula hoops help eliminate unpleasant moments such as sagging skin. Therefore, you should not ignore this sports tool. If it is not in stock, please go to the store to buy it urgently.
Impossible to reach
We adopt a standard posture, namely lying down. Place your hands along the body. The exercise process depends on your need to move from prone to sitting and bend forward. In this case, the fingers should reach to the toes. Do not bend your legs in any way. It rises when you inhale, and it drops when you exhale. Repeat at least eight times.
look left and then right
Lie on the floor, bend your legs, and move your arms behind your head. The left foot should be moved behind the right foot. Exercising means that the body will not lift easily and will twist slightly to the left. In this position, you will freeze for a short period of time and then come back. Perform a similar sequence of actions on the other side. Repeat the exercise five to seven times.
Male workout
For example, if you have grown up with a beer belly, giving up beer will not help you get a flat and embossed contour on your belly. Since you are a man, exercise is everywhere, so certain physical exercises are necessary to help you stay healthy.
Exercise 1
You are placed on the floor with your arms along your body. Next, tighten and lift both legs and body at the same time. When performing this operation, the legs must be bent to the knees, and the palms must be moved to the knee area. Repeat five times, then pause for about half a minute, then repeat all actions again. The total number of repetitions must be at least three times.
Exercise 2
This exercise is similar to the first exercise. The only exception is that your palms must not reach your knees, but your shins. The number of repetitions is the same, that is, pause for 30 seconds and repeat 3 times.
Exercise 3
The third exercise seems a bit difficult, because you have to stretch your palms to the soles of your feet and your head to your knees. The number of entrances has not changed, and the rest time is still 30 seconds. After completing this exercise, you can rest for a while (1 minute).
Exercise 4
You are lying on your back with your hands behind the top of your head. Don't bend your legs, but keep your legs straight. You need to raise your legs and body to a distance of about 20 cm at the same time. In this case, the body of the body should be turned to the side. When performing an action, first rotate in one direction, and then repeat the action, then rotate in the other direction. These actions should be repeated five times. Then rest for about half a minute. After completing the fourth exercise in both directions, you can rest for one minute.
Exercise 5
The body position is the same as the previous exercise. You should also raise your legs and core. It should be borne in mind that now, when raising your legs, you need to bend your legs and your body should rotate so that your right elbow touches your left knee, and vice versa. If your stretching exercise interferes with the entire range of motion, try to reach your knees as much as possible. The interval between groups provides a time interval of thirty seconds.
Exercise 6
Finally, these exercises should end with exercises such as pumps and bicycles. In this exercise, the bicycle provides functions that you perform by placing your hands under your head. These exercises are designed to provide you with as much repetition as possible, that is, the work should wear out a lot.
Breathing exercises
Breathing exercise is one of the simplest and most interesting exercises designed to reduce abdominal weight. Here, you don’t have to be too tired, you can try exercises that your body cannot master. Breathing gymnastics is a relaxing exercise that everyone can use, without exception. At the same time, this ease does not affect the effect of the following exercises, because with the help of breathing exercises, the human body will receive sufficient oxygen saturation, thereby activating the metabolic process, and exercise on the basis of this long-awaited weight loss. Of course, this is all theory, in order to personally verify the benefits of breathing exercises, you should practice. Therefore, don't hesitate to start losing weight and having fun at the same time.
Breathing exercise 1
Almost all such complex exercises can be done through music. Having said that, it does not include rocks or metals. The most suitable choice is relaxing music. The first exercise assumes that you are completely relaxed and in a lying position. In this position, you should bend your knees to breathe deeply enough. When inhaling, it is necessary to inhale the abdomen. As for exhalation, here you perform all operations in the reverse order, that is, exhalation is not your stomach pumping, but inflation. To make the task more complicated, you can connect your body to your work. For this reason, when inhaling, bend the body on the abdomen, which gives the impression of swinging the abdomen. During the exercise, you need to control your breathing, and the number of repetitions should be at least ten times.
Breathing exercise 2
Do not change the location. We stretch our arms relative to the length of our body and begin to inhale and exhale quickly. This breathing takes about ten seconds. Then, you should absorb as much of the abdomen as possible and slowly raise your feet. In this case, the feet should be perpendicular to the floor. Next, you need to pull your legs onto your body and wrap your arms around your body. We hold our breath and stay in this position for a few seconds. The final stage of the exercise involves returning to the starting position and completely relaxing. It can be executed up to four times.
Breathing exercise 3
The position of the torso is the same, except for the arms, because they need to move under the hips. We inhale and exhale quickly without losing the rhythm. We proceed for about ten seconds. Then, we lifted our legs and pumped water in our stomachs. In this position, the scissors movement takes about ten seconds. When you are done, lower your legs and relax completely. After a few seconds, repeat the entire operation again. The total number of repeated exercises should not be less than ten times.
Breathing exercise 4
We accept the starting position, which means you are standing and have your back against the wall. When you inhale, you need to feel the tension in the waist area, and then exhale, pressing your lower back firmly against the wall. In this case, the abdominal muscles should be in tension. Repeat seven to eight times.
Breathing exercise 5
To perform the exercise, you must sit in a chair. Keep your back as straight as possible, with your knees at a right angle. In this exercise, it is necessary to breathe with the stomach, while the abdominal muscles should function as much as possible, that is, to be periodically tense and relaxed. Take ten such breaths for the first time, and then you should try to bring the total to 40.