Increased centimeters in the waist area cause people with too heavy, cause braids and themselves.In search of perfect body, lightweight weight is ready to do a lot: wearing a diet that is overdue in the fitness center or even taking drugs - a lot is used.Today we will talk about the set of exercises for weight loss and side.Are they really effective?What results should you expect?We will analyze further in this article.
Effective exercises for weight loss and sides
Physical exercises are very useful for the body, because:
- strengthen privacy;
- improve the work of the cardiovascular system;
- Increase strength, endurance;
- Reduce the likelihood of depression and apathy, where in times the production of "the hormone of happiness" is activated - serotonin is activated;
- Cell supply with oxygen;stimulate the brain,
- Improve concentration, performance, tendency for training;
- Reduce insomnia, make sleep better, deep;
- slows down the aging processes of cells and tissues;
- Normalise metabolism;Strengthen the muscle president, improve posture.
The point is to choose unique exercises that correspond to skills, health.For people with a fairly large overweight, for example, there is no contraindication about many types of fitness as it can cause knee and back injury, rise in blood pressure and much more.In this case, a simple walk is ideal as training.It is scientifically proven that walking within 30-40 minutes significantly reduces the risk of cardiovascular disease daily, helps to improve the well-being and increases the overall tone of the body.
Causes excess fat
Fat in the area in the abdomen and sides can accumulate for a variety of reasons:
Health problems.Increased centimeters in the waist area can indicate the presence of various diseases, as well as bowels, how is it?-Eposits around the internal organs that prevent the normal functionality of the systems.Revenge of Lifestyle: Slident work, abundance of fat foods, fast food, lack of sleep-all this can be the reason for the appearance of excess fat.How is it?Psychological factors: Inability to deal with various life conditions, the habit of "grabbing" stress, is for business or boredom.
Excess weight appears for one or more reasons at the same time, so in a successful battle with excess kilograms, you need an integrated approach: working with a psychologist in the formation of proper food, exercises and proper nutrition.
Where to start training?
Training must take place regularly, at least three times a week, only then will it be possible to achieve visible results.Divide each lesson into two parts: ECG and Kraft.
Heart experiments help the body refresh, prepare for the upcoming stress, as well as:
- Promote metabolism acceleration;
- Reduce cortisol level - this is a so -called "stress hormone", which beyond it often leads to too much and breakdown, sleep disturbances;
- improve the work of cardiac and respiratory systems, which increases endurance;
- Calories are actively burned, compared to another, the power part of the lesson.
The heart line should contain intense exercises that quickly replace each other so that the body does not have time to get used to it.You can switch jumps and run with high lifts of the hips, short and attacks.It is preferable that this part lasts for at least 20 minutes and to reduce weight is useful for arrangeing full cardio 2-3 times weekly for 40-60 minutes.Even active walking on a fast pace will be a great choice.
Fat burning set
At present, the -called gilting training in various systems is used in the world of fitness.They are recognized as the most effective experts: One type of stress replaces the other, so the body does not have time to get used to it, working constantly at the limit, burns actively calories.Such training strengthens muscle, cardiac and breathing system, improves metabolism, accelerates protein synthesis.
Such training includes three main group exercises:
Aerobic: Run, bicycle, fast walking, rope, jumping, dance.They increase the pulse, increase sweat, help the body warm up, prepare for the next part.Sylvic: spin, bar, tiles, feet.They are designed to strengthen muscle.Gimstics or stretching - the final stage of training that helps to relax, restore breathing and heartbeat.
In women, yoga, asana (movements, exercises) where each other is replaced to reassure, reduce stress, but work well and work out that the main muscle groups can be suitable.You can perform them at home and you can replace the blanket with a standard towel.
Run or walk
To run or walk - what to choose to reduce weight?Most people probably say that the first choice is certainly a leader.Unclean walks for many seem to be a common job that cannot contribute to fat burning.Is it so?We will analyze the main difference:
Hiking helps to strengthen the calf muscles, the gel - breast, back, shoulder belts, hips and buttocks.When jogging, an individual experiences a "airplane", which causes quite a major traumatic load for the spine, joints.There is no one this phase going on.Rubber is safe, which cannot be said about running, as the likelihood of injury and various pathology is significantly increased due to increased stress for the heart, breathing system, spine, joints.
Running and walking affects each person differently.If there are no health problems, gel gel moral and physical satisfaction, then it is better to choose them.If there are problems with the cardiovascular system, spine, joints or each exit to run causing moral discomfort, then the walking is the best choice.In this case, it is desirable to walk for at least an hour and follow fairly fast, the daily norm will be about 8000-10000 thousand steps or 5-7 km-this is a recipe for longevity, a good cure for many diseases.
Practicing Planck
Practicing "Planck" of fitness teachers is deservedly considered classic where almost all main muscle groups participate:
- Press: Bones, the abdominal muscles of the abdomen participate;
- Again: the backing, a correction of the posture occurs;
- big breasts, deltooid;
- gluteal;
- quadriceps;
- calf;
- hips.
When the "bar" exercise is done, the uniform distribution of stress in all muscle groups, because of that, efficiency is guaranteed.In addition, with proper execution, there is no strain on the knee joints, which makes the bar accessible to people with a musculoskeletal violation, but only after consulting with a doctor and under the guidance of an experienced fitness teacher.
Classic
The classic bar refers to isometric groups of exercises: With proper execution there is no stress for the joints, the body remains motionless, static fixed.She has two variants:
Light hands.This option is the simplest, is available to beginners, because the load falls on your feet.The location is on the elbows.It is more difficult to maintain this position as the weight is distributed equally between all reference levels: forearm, elbows and leg muscles.It will take great effort to maintain the body in a regular position.
To appear, it is necessary to emphasize direct arms or elbows, as for push.The body should be extended in a even line.The exercise has a different name - "table", which describes exactly the essence of posture: It should not be bend in the back, the buttocks, the legs are right, the knees are tightened.This position must be detained for 20-30 seconds, where all muscle groups will be found, it can also be a light trembling or feeling of heat-all this indicates the correctness of the project.The bar is easy to perform at home, it does not need special equipment or shape.
Gate
The side rod involves the muscle waist and sides.It can also be performed with a straight arm and an elbow and the series is as follows:
- take a position for a classic bar;
- Expand the case by 90 degrees and takes a steady position: one hand rests on the floor, carpet, the other must rise up;
- Pull the whole body into one line, a feeling of tension in the waist, the body's side muscles should appear;
- Fix the score for 20-30 seconds.
The side rod requires balance and balance management, improves coordination, strength.
Spiral
It may not be easy for a woman to catch flat abdomen due to anatomical properties: enough fat is needed to carry a baby.But in most cases, of course, there is too heavy the result of inappropriate nutrition, lack of exercise and psychological problems.The main thing is to pick you up in time, but you can start with the simplest exercise - turn.
There are some of their variants:
Classic.Formal (or lift your feet).KNO- "Elbow-Kollo".
They can be performed at home, only use blankets or in the fitness center with special equipment.Consider the technology in more detail - in the section "Exercises on the floor."
Respiratory gymnastics
Recently, breathing exercises have become widespread, which ensures that with its help, you can remove the hanging stomach, aspects of a short time.It can be used as a supplement to yoga or normal ability to increase the operation of the respiratory system.In addition, such exercises can be used as meditation, for relaxation, assurance, they can become a good weapon to fight stress.
But with all this, every healthy person should understand that it is possible to remove hanging stomachs reliably and without damage to health only with the help of constant training, calorie deficiency, changes in food and these breathing methods will only help to speed up the process.
Rack
Holding with a rope is a good option to start and finish training, they will help the body refresh, heat up and warm up in front of the power part.Besides, normal jumps:
improve coordination;promote the development of the cardiovascular system;strengthen the light and respiratory tract;Set body position.
Enough 3-5 minutes before and after training to increase the results of courses.The only nuance is that a jump jump is contraindicated for people with cardiovascular disease, women during menstruation, pregnancy, as well as with high obesity.
Gymnastics
Another quite common way to reduce the quantity of the abdomen and waist - exercises with special gymnastics - Hulahup.He is really capable of helping, but his actions will be local - it will leave a few centimeters from the body area, all other areas will remain intact.
In addition, it does not strengthen the muscles, but only massage effects contributes to the outflow of lymph nodes.Hulahup can leave bruises and bruises on the skin, depending on its weight and the quality of the rubber it is created.
Huulahup courses are contraindicated for women on important days and pregnancy, with gynecological diseases, the presence of rash, itching or skin irritation.
Lean
Halls contribute to strengthening the side muscle abdominal and waist.This is simple, but somewhat effective exercise, familiar to many from school time.The implementation technology is as follows:
Initial position standing, feet shoulder -width;In exhalation, it is necessary to straighten your right hand and make a slope to the left, as squeezed the left side;When breathing is, return to the original position;In exhalation, make a spin in the other direction.
To increase the effect, you can apply the plot 0.5-1.5 kg or fasten to the wrist.This will include muscle quadriceps, biceps, breasts and back.
Exercises lying on the floor
Not each person can afford a fitness center or find time to visit it, training will be at home without equipment, they only need blankets.
Lift the body lying on the back
The starting position - lying on the back, the legs are bent at the knees, standing on the floor.On the spirit it is necessary to tear the head, neck, shoulder blades from the floor, with inspiration - slowly turn back to the starting position.It is recommended to make 2-3 repetitions 15-20 times.
It is necessary to rise and fall slowly, so there will be more stress, the effects of training will be better.You can combine the rise in the case with any heart benefit that is added, you get good intervals:
30 jump with rope;10 lifts of the case lying on the back;10 jumps in place;20 seconds in the bar;20 slopes to the side (10 on the side);30 jumps on the rope.
3-4 such rings will take 10-15 minutes, but almost all muscle groups will work-full loading early in the morning.It can be performed five times weekly, which will improve physically significantly.Form.
To lower your feet lie
The lifting of the feet or reverse rotation is an effective exercise for the lower abdomen, which is often the most difficult place for women.The implementation technology is as follows:
The starting point of lying on the back, the back and the butt should be tight on the floor.This must be monitored when the exercise is performed, otherwise uncomfortable, painful perception in the back may occur;In spirit, it is necessary to lift the feet of 45 degrees, strong tension in the lower abdomen will be found;Lower your feet on your breath.
For beginners, you can lift your feet alternately, so the exercise will be easier to perform.On the contrary, sophisticated athletes can complicate it: when exhalation is, tearing their heads, neck, shoulder blades and feet from the floor, pulling them with each other.
Practice "scissors"
The "scissors" exercise affects the rectum and diagonal muscle of the press, as well as the front of the hips.It is more suitable for sophisticated athletes, as it is a complex version of the previous exercise.Technology:
The initial position lying on the back, the buttocks, the back, the shoulder blades are firmly pressed on the floor;In spirit, it is necessary to lift your feet to about 45 degrees and with the delay of this position to make them "scissors" about 8-10 times.
It is recommended to do at least three methods, add intervals.For complications, you can put on the ankle.
Movement for the press "Lokot-Kolon"
"Lokot-Kolone" helps to strengthen the diagonal muscle of the abdomen, it is necessary to do: It is necessary:
To take the starting position lying on the back, the knees are bent, the back of the back is firmly pressed on the floor;The arms behind the head, the elbows are left aside;In spirit, it is necessary to tear the body off the floor: head, neck, shoulder blades;Make rotation, pull the left elbow to the right knee;Upon inspiration, turn back to the original position;Replace the side of the exhalation.
Repeat 8-10 times for each side.Exercise can also be included in the gap training.
Practice "bicycles"
Practice "bicycles" know many from school or even kindergarten.It is very useful, effective for abdominal muscles, promotes their active study.The implementation technology is as follows:
The initial position lying on the back, the back of the sleeve is firmly pressed on the floor, the legs are bent on the knees;The arms are crossed behind the head;In spirit, it is necessary to tear the head, neck and shoulder blades from the blanket;With your feet to create a "bicycle" for 10-20 seconds, the time depends on the level of physical preparation.
The "wheel" must be done at least three times, should be found for the heat and tension in the press muscles.
The opinion of the specialist
Experienced fittings say directly: Do not believe the tempting picture from the category "Before and after", mythical reviews that promise to pump the ass or make the presses in 10 days.Work on the body is a long process that combines not only regular training, but also proper nutrition, works with psychology.When explaining this series, see above.Restrictions in food and tiring categories will not give a conclusion if an individual does not know how to deal with stress, but continues to resort to difficult life conditions and problems or is always for companies with all homes.
Therefore, it is better to contact weight loss specialists without harming health, both physical and psychological and psychological, to contact specialists at the weight loss health center.Only they will be able to access the solution in detail, to choose a technology that will easily go to life and secure a foothold safely, will be part of it.