Additional centimeters in the waist causes a lot of inconvenience to people with overweight, causing complexes and autonomy.In order to achieve a perfect body, the weight loss is ready to do a lot: exhausting diet that exhausted training at the gym or even use drugs - a lot of use.Today we will talk about a lot of exercises for weight loss and sides.Are they really effective?What results should you expect?In this article we will analyze in more detail.
Effective weight loss and side exercises
Exercise is very useful for the body because:
- boost immunity;
- improve cardiovascular work;
- increase strength, endurance;
- Reduce the likelihood of depression and apathy, as classes activate the "happiness hormone" - activates serotonin;
- intensively supplies cells with oxygen;To promote the brain,
- improve concentration, performance, tendency to learn;
- Reduce insomnia, sleep better, deep;
- slows down the aging processes of cells and tissues;
- normalize metabolism;Strengthen the muscle corset, improve posture.
The key is to choose an individual set of exercises that corresponds to skills, health status.For example, for people with a relatively high overweight overweight, many types of fitness are contraindicated because they can cause knee and lower back injuries, increase blood pressure and more.In this case, a simple walk is ideal as training.Walking has been scientifically proven to significantly reduce the risk of cardiovascular disease within 30-40 minutes, helps improve well -being and increase overall body tone.
Causes of excess fat
Fat in the abdomen and sides can accumulate for a variety of reasons:
Health problems.Additional centimeters in the waist can show that there are various diseases as well as visceral fat, how is it?-Deposites around the internal organs that prevent normal functioning in the systems.Revenge lifestyle: sedentary work, abundance of fatty foods, fast food, lack of sleep-it can be the cause of excess fat.How is it?Psychological Factors: Inability to cope with a variety of life circumstances, the habit of "confiscation" stress, is devoted to the company or boredom.
Excess weight at the same time results from one or more reasons, so you need an integrated approach to effectively fight excess kilograms: working with a psychologist for proper food habits, exercises and proper nutrition.
Where to start training?
Training should be conducted regularly, at least three times a week, only then will it be possible to obtain visible results.Divide each lesson into two parts: heart and power.
Cardio realities help the body to cheer, prepare for the upcoming cargo, and:
- contribute to the acceleration of metabolism;
- Reduce cortisol levels - this is the so -called "stress hormone", which often leads to overeating and failure, sleep disorder;
- improve the functioning of cardiovascular and respiratory systems by increasing endurance;
- Calories are actively burned compared to the second part of the lesson power.
Cardio color supplies should include intense exercises that quickly replace each other so that the body does not have time to get used to it.You can alternately jump and run with high hip lifts, squats and attacks.It is optimal that this part takes at least 20 minutes, and to reduce weight, it will be useful to organize a full cardio workout 2-3 times a week for 40-60 minutes.Even active walking at a fast pace will be a great choice.
Fat Burning Kit
Currently, so -called so -called interval training in various systems is actively used in the world of fitness.They are recognized as the most effective experts: one type of load replaces another, so the body does not have time to get used to it, constantly works at the limit, actively burning calories.Such workouts strengthen muscles, cardiovascular and respiratory systems, improve metabolism, speed up protein synthesis.
Such training includes three main exercises:
Aerobics: running, bicycle, fast walking, rope, jumping, dancing.They increase pulse, improve sweating, help the body warm up, prepare for the other parts.Sylvic: twisting, tape, fitting, legs.They are designed to strengthen the muscles.Gymnastics or stretching is the last stage of training to help relax, restore breathing and palpitations.
Women yoga, asanas (movements, exercises), where they smoothly replace each other, contribute to soothing, reduce stress, but train well, and train in the main muscle groups.You can do them at home and the rug can be replaced with a regular towel.
Running or walking
Running or walking - what to choose to reduce weight?Most people are likely to say that the first option is truly leading.For many, it seems like a hurry walk is a common activity that cannot contribute to fat burning.Is that?We will analyze the main differences:
Walking helps to strengthen the calf muscles, run - chest, back, shoulder stripe, hips and buttocks.During the jogging, a person experiences a "flight phase", causing a relatively high impact load on the spine, joints and joints.There is no phase while walking.Rubber is safe, which cannot be said about running when due to increased heart, respiratory, spine, spine, spine, spine, respiratory system, respiratory, spine, spine, respiratory, respiratory, spine, spine.
Running and walking affect each person differently.In the absence of health problems, the running provides moral and physical pleasure, then it is better to choose weight loss.If there is a problem with the cardiovascular, spine, joints or every outlet causes moral discomfort, then walking is best.In this case, it is desirable to walk for at least an hour, with a relatively fast pace, the daily rate will be about 8,000-10000 thousand steps or 5-7 kilometers-it is a recipe for longevity, a good remedy for many diseases.
Exercise Planck
Fitness instructors Exercise Planck is deservedly considered classic as almost all major muscle groups participate:
- Press: Straight, oblique abdominal muscles;
- Back: lower back, posture correction occurs;
- Large breast, delta;
- mucosa;
- quadrupeds;
- shins;
- clubs.
During the "band" exercise, the load is distributed in the same way in all muscle groups, which ensures efficiency.In addition, proper knee joints are not loaded, so the tape is available to people who violate the musculoskeletal system, but only after consulting a doctor and under an experienced fitness instructor.
Classic
The classic tape refers to the isometric exercise group: there is no load on the joints correctly, the body remains immobile, static fixed.It has two varieties:
Bright hands.This option is simply available for beginners because the cargo falls on their feet.The place is in the elbows.This situation is more difficult to maintain because the weight is distributed evenly between all reference points: forearms, elbow and leg muscles.It will take a lot of effort to keep the body in a smooth position.
In order to perform, it is necessary to emphasize straight hands or elbows, as with Push -up.The body should be elongated on a smooth line.Exercise has a second name - a "board", which accurately describes the essence of posture: the lower back should not be polished, buttocks, legs are straightened, knees are tense.This situation must be detained for 20-30 seconds during which all muscle groups will be felt, as well as a shaking light or a feeling of heat, indicating the correctness of the execution.The bar is easy to do at home and does not require special equipment or shape.
Side
The sidebar covers the lumbar and sides of the muscles.It can also be done with a straight hand and elbow, and the sequence is as follows:
- occupy the position of a classic bar;
- Expand the tray at 90 degrees, with a stable position: one hand is based on the floor, the mat, the other must be raised at the top;
- Pull the whole body into one line, with a sensation of tension in the lumbar tension, the lateral muscles of the body should occur;
- Correct the position for 20-30 seconds.
The sidebar requires control of balance and balance, improves coordination, concentration.
Twisting
It cannot be easy for a woman to achieve a flat belly due to anatomical signs: to attract a child to attract a sufficient layer of fat.In most cases, however, overweight is the result of malnutrition, lack of physical activity and psychological problems.The key is to take the time on time, but you can start with the simplest exercise - twisting.
There are several breeds of their:
Classic.Formal (or leg lifts).Kno- Elbow-Kollo.
They can be done at home using only a mat or in the gym using special equipment.Consider this technique in more detail - the "Exercises lying on the floor" section.
Respiratory gymnastics
Recently, breathing exercises have become widespread, which guarantees that you can remove a hanging stomach in a short period of time using it.It can be used as a addition to yoga postures or normal suitability to improve the functioning of the respiratory system.In addition, such exercises can be used as meditation, relaxation, assurance, they can become a good weapon to fight stress.
But all this, every healthy person should understand that it is possible to reliably and without harming health, only with the help of continuous training, calorie deficiency, changes in food habits, and these breathing methods will only help speed up the process.
The rack
A jump rope is a good opportunity to start and finish your workouts.They will help the body cheer, warm up and warm up in front of the power.Also, regular jumps:
improve coordination;contribute to the development of cardiovascular system;strengthen light and respiratory tract;Adjust posture.
It is sufficient 3-5 minutes before and after training to increase the efficiency of classes.The only nuance is that jumping is contraindicated to people with heart and spine, menstruation, pregnancy, pregnancy, as well as high obesity.
Gymnastics bow
Another quite common way to reduce volume in the abdomen and waist - exercises using a special gymnastics arc - Hulahup.He can certainly help, but his actions will be locals - he will leave a few centimeters from the body area, all other zones will remain untouched.
In addition, it does not strengthen the muscle, but only has a massage effect, promotes lymphatic drainage.Hulahup can leave bruises and bruises on the skin, all depends on the quality of its weight and rubber from which it is made.
Classes containing Hulahup are contraindicated to women on critical days and during pregnancy, gynecological diseases, presence of rash, itching or irritation on the skin.
Tilts
Tiltings contribute to strengthening the lateral abdominal and lumbar lateral muscles.It is a simple but quite an effective exercise familiar to many from school learning.The installation technique is as follows:
Starting position, leg shoulder;When exhaling, you need to lift your right hand up and make a slope to the left as if squeezing the left;Return to the starting position while breathing;When exhaled, turn in the other direction.
You can take 0.5 to 1.5 kg or fixed on the wrist dumbbell to enhance the effect.This will include quadriceps, biceps, chest and back muscles.
Exercises lying on the floor
Not everyone can afford to subscribe to the Fitness Center or find time to visit it.Training will be home -free training, they only need a mat.
Lifting of the body while lying on the back
Starting position - lying on your back, your feet are bent on your knees, standing on the floor.When breathing inhalation, it is necessary to tear the head, the neck, the shoulder blade off the floor - slowly return to the original position.It is recommended to perform 2-3 reps 15-20 times.
It is necessary to rise and fall slowly, which will be more stressful, the effect of the workout will be better.You can combine a rug with any cardio idea, you will get a good interval lesson:
30 jumps with a rope;10 Lifts lying on the back;10 jumps in place;20 seconds in a bar;20 slopes sideways (10 from the side);30 jumps on the rope.
3-4 Such circles will take 10 to 15 minutes, but almost the entire muscle group action-tobula charging early in the morning.This can be done five times a week, which will significantly improve physical.Form.
While waiting for the legs
Raising your feet lying or reverse is an effective lower abdominal exercise, which is often the most problematic place for women.The installation technique is as follows:
The initial position of the lying on the back, the lower back and buttocks should be tightly pressed against the floor.This should be observed during exercise, otherwise unpleasant, painful sensations in the lower back may occur;When exhaling, the legs should be raised about 45 degrees and will feel strong lower abdominal tension;Breathe lower your legs.
For beginners, you can alternate their feet, making the exercise easier.On the contrary, advanced athletes can make it difficult: exhaling, tearing your head, neck, shoulder blades and feet off the floor, pull them to each other.
Exercise "scissors"
Exercise "Scissors" works in press rectum and diagonal muscles as well as the front surface of the hips.This is more suitable for advanced athletes as it is a complex version of the previous exercise.Technique:
The starting position of the lying back, buttocks, the lower back, the shoulder blade is firmly pressed against the floor;When exhaling, the legs should be raised at about 45 degrees and postpone this position so that they are "scissors" about 8 to 10 times.
It is recommended to perform at least three methods and add to interval training.For complications, you can wear an ankle.
Exercise for press Lokot-Kolon
Lokot-Colon helps to strengthen the stuck abdominal muscles, MUST MAKE: NEW: NEW
To take the initial position of lying on the back, the roads are bent, the lower back is firmly pressed against the floor;Hands behind the head, elbows are divided sideways;In the exhaust, it is necessary to tear the body off the floor: head, neck, shoulder blade;Turn, pull the left elbow into the right knee;Return to the starting position during inspiration;Replace the exhalation side.
Repeat 8 to 10 times for each side.Exercise can also be included in the interval training.
Exercise “Bicycle”
Exercise "Bicycle" is known to many from school or even kindergarten.It is quite useful, effective for the abdominal muscles, contributes to their active examination.The installation technique is as follows:
The initial position of the lying back, the lower back is tightly pressed against the floor, the legs are bent on the knees;Hands are crossed by the head;When exhaling, the head, neck and shoulder blade should be torn off the mat;With your feet to make a "bike" for 10-20 seconds, the time depends on the level of physical preparation.
The "bicycle" must be made at least three times and should feel the warmth and tension of the press muscles.
Specialist opinion
Experienced fitness instructors say directly: Don't believe the seductive photo of the Category "Before and after", the mythical review promises to pump the butt in 10 days or make press cubes.Body work is a long process that combines not only normal training but also proper nutrition when working with psychology.I have already explained this sequence, see.Above.Restrictions on food and tedious activities will not produce a result if the person does not know how to deal with stress, continues to exploit complex life situations and problems, or is always for the company with all households.
Therefore, due to high quality, competent weight loss without compromising health, both physical and psychological, it is better to contact the weight loss clinic specialists.Only they will be able to solve the problem in detail, choose a technique that will easily enter life and safely gain establishment and become part of it.