Additional centimeters in the waist area promote many overweight people, causing complexes and self -suspicion.In search of the perfect body, the weight loss is ready to do a lot: diets were exhausted in the gym or even taking drugs - a lot used.Today we talk about a series of exercises for weight loss and sides.Are they really effective?What results should you expect?We will analyze in more detail in this section.
Effective exercises for weight loss and sides
Physical exercises are very useful to the body, because:
- Strengthening immunity;
- improve the work of the cardiovascular system;
- increase strength, stability;
- Reduce the likelihood of depression and apathy, since the production of the "happiness hormone" - serotonin is activated during the classes;
- providing severe cells with oxygen;encourage the brain,
- Improve concentration, performance, bias to training;
- Reduce insomnia, make better sleep, deep;
- It delays to aging and tissue aging processes;
- normalize metabolism;Strengthen the muscular corset, improve posture.
The main thing is to choose a series of individual exercises, corresponding to skills, your health status.For people who are overweight are too big, for example, there are many types of fitness contraindicated, since they can create knee injuries and lower back, increase blood pressure and much more.In this case, a simple walk is suitable as training.It is scientifically proven that walk within 30-40 minutes reduces the risk of daily cardiovascular diseases, helps to improve well-being, and increases the overall body of the body.
Causes too much fat
Fat in the stomach area and the sides can accumulate for a variety of reasons:
Health problems.Additional centimeters in the waist area can reflect the presence of various diseases, as well as aggressive fat, how is it?-It are circumvented around the internal organs that prevent the normal functioning of the systems.Lifestyle of revenge: sedentary work, abundance of fatty foods, fast food, lack of sleep This can cause excessive fat appearance.How is it?Psychological factors: inability to deal with different life circumstances, the habit of “seizure stress”, for a company or bored.
Too much weight is visible for one or more reason at the same time, so in an effective struggle with excessive kilograms you need an integrated approach: working with a psychologist on establishing appropriate food habits, exercises and proper nutrition.
Where to start training?
Training must be carried out regularly, at least three times a week, but then visible results can be obtained.Divide each lesson into two parts: cardio and power.
Cardio-rights helps the body to talk up, prepare for the upcoming burden, in addition:
- contribute to metabolism acceleration;
- Reduce the cortisol level - this is the "stress hormone" which is so called, and often too much is being too eating and breakdowns, sleep disturbances;
- Improve the work of cardiovascular and respiratory systems, increasing endurance;
- Calories are actively burned, compared to the second part of the lesson.
The Chard-Mink should include stringent exercises that replace each other quickly so that the body does not have time to get used to it.You can jump and run to exchange with high hip lifts, scratches and attacks.It is best that this part lasts at least 20 minutes, and to reduce weight it will be useful to organize full cardio training 2-3 times a week for 40-60 minutes.It is a great choice even walking active at fast pace.
Set fat burning
At present, the interim training is actively used in different systems in the world of fitness.They are recognized as the most effective experts: the other is replaced by one type of burden, so the body does not have time to get used to it, it always works at the border, actively burning calories.Such training strengthens muscles, cardiovascular and respiratory systems, improves metabolism, accelerates protein synthesis.
Such training includes three main groups of exercises:
Aerobic: Run, bike, walk fast, rope, jump, dance.They increase the pulse, they add to sweating, they help to heat the body, prepare for the next part.Sylvic: Twisting, bar, tilments, legs.They are designed to strengthen muscles.Gimnastics or stretching - the final stage of training that helps to relax, breathe and restore heart beat.
For women, yoga, asanas (movements, exercises) where each other is smoothly replaced, they at ease, reduce stress, but work out well, and the main muscle groups can be suitable.You can make them at home, and a regular towel can be replaced by the rug.
Running or walking
Running or walking - what will it choose to reduce weight?Most people are likely to say that the first choice is in charge.There seems to be an unmarried walk for many people in their common career that can not increase fat burning.Is it so?We will analyze the main differences:
Walking helps to strengthen the muscles of calf, running - chest, back, shoulder girdle, hips and buttocks.At a time of jogging, a person has a “flight phase”, creating a relatively large shock burden for the spine, the joints.This step is not walking.Gum is safe, which cannot be said about running, in which the probability of various injuries and pathologies are greatly increased due to increased burden for the heart, respiratory system, spine, for the joints.
Running and walking has a different impact on everyone.If there are no health problems, tracks give moral and physical pleasure, then for weight loss it is best to choose them.If there are problems with the cardiovascular system, the spine, joints, or each exit to the run, then causes the walk, then the walk is the best choice.In this case, it is desirable to walk at least hours, adhering to a relatively fast speed, the daily norm will be about 8000-10000 miles or 5-7 kilometers-this is the recipe for longevity, a good medicine for many diseases.
Planck exercise
Classic fitness instructors are considered to be "Planck", since almost all of the main muscle groups are involved:
- Push: The direct muscles, oblique of the stomach are involved;
- Back: the lower back, posture correction occurs;
- big breast, deltoid;
- gluteal;
- quadriceps;
- calf;
- Hips.
When doing the “bar” exercise, the uniform distribution of the load occurs in each muscle group, as a result, efficiency is ensured.In addition, with proper execution, there is no burden on the knee joints, which means that the bar is accessible to people who have violated the musculoskeletal system, except after consulting a doctor and under the guidance of experienced fitness instructor.
CLUB
The classic bar refers to the group of isometric exercises: with the correct execution, there is no burden for the joints, the body is still unnecessary, statistically settled.She has two types:
Light hands.This option is the simplest, available to beginners, because the burden comes on their feet.The site is on the angles.It is harder to hold this position, since the weight is distributed evenly between each reference point: forearms, angles and leg muscles.It will take many efforts to keep the body in a fair position.
To operate, it is necessary to emphasize direct weapons or angles, as in the case of pressure -pressure.The body should be extended in a fair line.The second name is - “a board”, which accurately describes the foundation of the posture: the lower back, buttocks, the legs should not be targeted, the knees are sharpened.This position must be retained for 20-30 seconds, where each muscle group is felt, there may be a mild tendency or shows all that execution.The bar is easy to make at home, it does not require special equipment or shape.
Lateral
The side -side is the muscles of the waist and sides.It can also be done with a straight arm and angle, and the following is the sequence:
- Take a job for a classic bar;
- Expand the case about 90 degrees, taking a stable location: there is one hand on the floor, rug, the other must rise upstairs;
- Draw the whole body into one line, tension sensation in the waist, muscles should be visible side of the body;
- Set the position for 20-30 seconds.
The lateral bar requires control of balance and balance, improves coordination, concentration.
Turns
It can not be easy for a flat belly to achieve due to anatomical features: there is a need for adequate fat layer to carry a child.But in most cases, of course, overweight is the result of improper nutrition, lack of physical activity and psychological problems.The main thing is to build yourself in time, but you can start with the simplest practice - turns.
There are a number of their types:
Classic.Formal (or leg lifts).Kno- “elbow-kollo”.
They can be made at home, using only a rug or in the gym using special equipment.Consider the more detailed technique - in the "exercises lying on the floor."
Respiratory gymnastics
Recently, breathing exercises have become widespread, giving a guarantee that you can remove the hanging stomach, the sides in a short period.It can be used as an addition to yoga or normal exercise to improve the operation of the respiratory system.In addition, such exercises can be used as a reflection, for relaxation, reaffirming, they can be a good army to combat stress.
But with all this, everyone should understand that it is possible to reliably remove hanging stomach and without damaging health only with the help of continuous training, calorie deficiency, changes in food habits, and these breathing techniques will only help to expedite the process.
Rack
It is a good choice to jump with a rope to start and finish training, they will help the body talk, heating up and heating up in front of the power part.In addition, regular jumping:
improving coordination;contribute to the development of the cardiovascular system;strengthen the light and respiratory tract;Adjust posture.
Quite 3-5 minutes before and after training to increase the effectiveness of classes.The nuisance is that jumping jumping is contraindicated for people with heart and spinal diseases, women during menstruation, pregnancy, as well as high obesity level.
Gymnastics hoop
Another way is common enough to reduce amounts in the stomach and waist - exercises using a special gymnastics hoop - hulahup.It is able to help greatly, but its local action - it will leave a few centimeters from the body area, each other zone remains without any use.
In addition, it does not strengthen the muscles, mere massage effect, it promotes lymph outflow.Hulahup bruises and bruises can be left on the skin, it all depends on its weight and quality of rubber from which it is made.
These classes with hulahup are contrary to women during critical days and pregnancy, with gynecological diseases, rash presence, itching or irritation of the skin.
Tilts
Tilts with lateral muscles strengthen the stomach and the waist.This is a simple, but quite effective exercise, which many people know from school study.The enforcement technique is as follows:
The initial position of position, shoulder -legged shoulder;On exhale, the right hand needs to be raised and left sloping, as if the left side were pushing;On the breath, return to its original location;On exhale, turn in the opposite direction.
To improve the effect, you can build up a dumbbell of 0.5-1.5 kg or fixed on the slim of the hand.This will include quadriceps muscles, biceps, chest and back.
Exercises lying on the floor
Not everyone can subscribe to a fitness center or get time to visit it, there will be home training without equipment, only rug from them.
Lift the body lying on the back
The front position - lying on the back, the legs are bent at the knees, they stand on the floor.On the exhaust, the head, the neck, shoulder blades from the floor need to be rubbed, inspiration - slowly return to the front position.2-3 repetitions are recommended to make 15-20 times.
It is necessary to rise and fall slowly, so there will be more stress, the effect of training will be better.You can combine the case with any cardio improvement, you will get a good interim lesson:
30 jump with rope;10 lift of the case located at the back;10 Jump in place;20 seconds in the bar;20 slope on the side (10 side);30 jump on the rope.
3-4 such circles will take 10-15 minutes of time, but almost every group of muscles-the perfect charge will work early in the morning.It can be done five times a week, which will greatly improve physical.Form.
Lower the legs lying
The taster of the legs lying or reverse is an effective exercise turning to the lower stomach, which is often the hardest place for women.The enforcement technique is as follows:
The front position lying on the back, the back and the lower buttocks should be pressed tightly on the floor.This must be monitored when doing the exercise, otherwise unpleasant, painful sensations in the lower back can occur;On the exhaust, the legs need to be raised about 45 degrees, strong tension depends in the lower stomach;On the breath, reduce the legs.
For beginners you can raise their feet alternately, so it will be easier to do the exercise.High -level athletes, on the contrary, can make it more complex: exhaling, the head, the neck, the shoulder blades and the feet to remove the floor, pull them apart.
Exercise "scissors"
The "scissors" exercise affects the rectus and oblique muscles of the press, as well as the front surface of the hip.It is more suitable for high -level athletes, as it is a complex version of the previous exercise.Technique:
The startup position is compatible at the back, the buttocks, the lower back, the shoulder blades are tightly crushed on the floor;On the leak, the legs need to be raised at an angle of about 45 degrees and the post delay this “scissors” about 8-10 times.
It is recommended by at least by making an interim training.For complex, you can put the ankles on the ankles.
Exercise for the press "Lokot-Kolon"
"Lokot-Kolone" helps to strengthen oblique muscles of the stomach, need to do: it is necessary:
For the initial position to be lying on the back, the knees are bent, the lower back is tightly crushed on the floor;The weapons behind the head, the angles are divorced on the side;On the exhaust, the body needs to be removed from the floor: the head, the neck, shoulder blades;Make a spin, drag the left angle on the right knee;On inspiration, return to his original position;Change the side of the exhale.
Repeat 8-10 times for each side.The exercise can also be included in the interim training.
Exercise "bike"
Many people are known to many people from school or even kindergarten.It is a useful, effective for the abdominal muscles, it adds to its active study.The enforcement technique is as follows:
The initial position of the back, the lower back is tightly crushed on the floor, the legs are bent at the knees;The weapons are crossed behind the head;On the exhaust, the head, neck and shoulder blades need to be removed from the rug;With your feet to make a “bike” for 10-20 seconds, the time depends on the level of physical preparation.
The “bike” must be done at least three times, it should feel the heat and tension in the press muscles.
Specialist's opinion
Experienced fitness instructors say directly: do not believe the tempting photo from the category “before and after”, pumping mythic reviews that are promised to pump or make the press cubes in 10 days.It is a long process of work on the body that combines not only regular training, but also right nutrition, working with psychology.This sequence has already been explained, see above.Restrictions in food and overarching classes will not result if a person does not know how to deal with stress, it continues to seize difficult life situations and problems or that it is always your company with every family.
Therefore, in the case of high quality weight loss, competent without damaging health, both physical and psychological, it is best to contact specialists in the weight loss clinic.They will not only be able to cope with the solution to the issue comprehensively, to choose a technique that will enter life easily and get a foot in firm, it will be part of it.