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Not for a thin waist. 6 exercises that prevent you from losing weight
Sport, whatever one may say, is good - it strengthens muscles, helps to keep the body in good shape and maintain physical strength. But not all exercises actively contribute to weight loss. Some, on the contrary, will visually increase your proportions. We tell you what workouts you need to be more careful with if your goal is a wasp waist, not a mountain of muscles.
Side bends with dumbbells
If you want to reduce your waist, you should not do it diligently this exercise. It pumps the oblique muscles of the abdomen and visually only increases this part of the body.
What to replace? You can perform the same exercise, but without weights or with dumbbells 1.5-2 kg. The exercise should be done no more than once a week.
How to? Set your feet shoulder-width apart, with one hand on your belt or behind your head. Tighten your abs and slowly bend to the side, keeping your back straight. Do 10-15 bends to one side, then switch sides.
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You can also do a side plank - this exercise will load the oblique muscles, but will not increase them.
How to do? Lie on your side and rest on your elbow. Keeping your back straight, lift your hips off the floor and hold your body in this position for as long as possible. Get down on the floor and switch sides.
Squats with dumbbells
Squats are the basis of the basics, they are considered one of the most effective exercises for the buttocks and hips. But overweight people need to be careful - body fat will not go anywhere, and muscle mass will grow and your thighs will only become more voluminous.
What to replace? You can still squat, only at first, you should do without dumbbells and barbells. Start with 4-5 sets of 20-30 squats.
How to do? Feet shoulder-width apart, toes to the sides, transfer your weight to your heels. Hands can be held in front of you, crossed over your chest or behind your head. Lower until your thighs are parallel to the floor (or even lower). Keep your back straight, do not lean forward. Make sure your knees point in the same direction as your feet. When getting up from a squat, do not straighten your legs to the end.
This exercise strengthens the pecs, triceps and triceps muscles of the shoulder, so that overweight people will look even thicker after such exercises.
How replace? Plank works on the same muscle groups, and at the same time strengthens the abdominal muscles, but your arms will not visually grow.
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How to do? Lie on your stomach, then rise up, resting your hands and with your toes on the floor, with your palms exactly under your shoulders. The legs and back should be straight, the shoulder blades should be lowered. Do not round your back or bulge your buttocks upward, look forward. The press should be tense, and the breathing should be even and calm. Stay in this position as long as possible.
Exercise back with weights
Strengthening the back is one of the most important tasks in strength training, but if you do it often and use heavy weights, this part of the body will become wider and less feminine.
What to replace? Do these exercises no more than once a week and use light weights. You can even replace this exercise with hyperextension - it will also help strengthen your back, but without increasing muscle mass.
How to do? Hyperextension can be performed in the gym on a special simulator, but there is also a home option - on the floor, bench or bed. Consider a floor exercise: lie on your stomach, bring your legs together, and put your hands on the back of your head. Inhale and lift your body as high as possible without lifting your hips off the floor. Hold this position for a few seconds, then lower yourself to the floor.
Seated Hip Abduction
The inner and outer thighs are one of the problem areas for many people who want to lose weight. In the hope of becoming thinner, women are often addicted to hip abduction while sitting on the machine. But this is strength training, which is not aimed at losing weight, but at strengthening the muscles.
What to replace? Lunges forward without weights or with dumbbells 1.5-2 kg.
How to do it? Stand up straight with feet shoulder-width apart. Lunge forward and slowly lower yourself down until your knees are bent at a 90 degree angle. Return to starting position, change legs and repeat.
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Extremely effective exercise , which will help to achieve beautiful abs cubes, but not a thin waist!
What to replace? A boat. This exercise works not only superficial but also deep back muscles and quickly removes the bulging belly. It also helps relieve back pain.
How to do? Lie on your stomach, stretchMove your arms forward or along your body. The core muscles should be tense, the back is straight, the heels and toes are pressed together, the gaze is directed straight. Raise your legs and shoulders, leaning on the area of the buttocks and sacrum. Hold your body in this position for a few seconds, then gently lower yourself.