We attract your attention an article that checks exercises for weight loss and sides.You will learn how physical exercise contributes to the process of losing weight and what is better than diet or hunger.Read how to take exercise options and personal features what needs to be considered.And also acquainted with some basic and effective exercises that can be easily done at home.
How exercises contribute to weight loss
Sports play an important role in the war against overweight and obesity for the following reasons:
- Physical activity contributes to combustion of active energy, which is formed from fat deposits.And this leads to fat mobilization and decreased number in the body.
- When someone is sitting in a low diet -, the body, to maintain energy reserves, including protective physiological reactions that prevent weight loss, especially if the diet is too tiring and someone sits there for a long time.With physical activity, this does not occur, and the weight disappears much faster and more efficiently.
- Physical activity stimulates the sympathetic parts of the nervous system and increases the metabolic rate.In this case, the amount of energy consumed by the body is consumed, and this causes weight loss.
- It is also worth notingRegular burden increases mood and psycho -psiko, Make someone active and strong, and live far more attractive and brighter.
How to choose the best exercise for yourself
To choose exercises that are suitable for themselves, experts recommend to consider the following features:
- If you want a thin waist, you must refuse to tilt with an additional load.This exercise contributes to the intensive growth of tilted and lateral muscles, so that the waist will grow over time.Such exercises are somewhat suitable for men who want to increase the proportion of their bodies rather than for girls.
- Council class is considered effectiveIn the struggle with excessive fat in the stomach, but there is a danger that you should not forget: Constant Class with a circle triggers the removal of the pelvic organs.
- If you decide to turn to the side with additional weight, you cannot make sudden movements in the process of doing the exercise.
- Circles with excess kilograms in the stomach and side will help cardio burden.Such exercises increase metabolism, and this contributes to intensive combustion of fat deposits.It is also necessary to provide preferences for interval loads.
- It is also recommended to combine physical exercise with additional loads.
- In the process, it is necessary to control the burden on the muscles of the press, it should not be excessive.
Best Exercise
There are various training sets that allow you to make a thin and beautiful waist.
Rotate
The most famous can be called twisting on the press.
- To do this, you must lie on a flat surface or carpet and bend your feet on the knee (the feet must be located on the floor).
- Bring your hands behind your head, take a deep breath, torn your body from the floor and pull it to your feet.
- Then breath and sink back to its original position.
- It is recommended to do 10 repetitions of 2-3 approaches.
Turn back
- To do this, lie on your back, bend your knees, and place your feet on the floor.
- A place along the body.
- Now it is necessary to lift your feet in such a way that the hips finally sit perpendicular to the floor, and the knee moves toward the chest.
- When you tear your feet from the floor, you need to exhale, and when your feet are placed on the floor, inhale.
- It is recommended to do 10 repetitions of 3 approaches.
Turning italics
- It is important to lie on a flat surface, put your hands behind the head, and bend your feet on the knee so that the feet do not touch the floor.
- Now you need to raise the kasing, stretch it to the left knee with the right elbow.The left side of the body must remain on the floor.
- Repeat the opposite movement: achieve the right knee with the left elbow so that the right side of the body remains on the floor.
- In one approach, you need to do at least 15 repetitions.
Planck
At first glance, this is a simple exercise intended for the work of the muscles of the press, hips, and lower back.
- Take a position on the floor so that the elbows, knees, and fingers rest on the floor.
- The neck and spine must be built in one line, and the gaze is directed forward.
- Then it is necessary to tear the knee from the floor and be in this position for 30 minutes.It is important that breathing is normal.
- After that, you can go to the side bar position and do the exercise on each side 30 seconds.
- Take that position again so that the feet and palms rest on the floor.
- Move the middle severity to the right side of the body.The right hand must be bent in the right corner.
- Place your left foot on the right, hold your leg straight, remove your hips.
- In this position you have to be 30 seconds.In the future, you can fulfill the plan for 1-2 minutes.
- Repeat the exercise for the other side.
Lunges with Corps Turn
This exercise is perfect for beginners.
- Take a step forward with his left foot and bend on the knee.This will make the right thigh muscles.
- Spread your hands in front of you so that they settle in parallel to the floor.
- After warm, again take a step forward with his left foot and sit in an imaginary chair.The right foot must remain behind, and the toes touch the earth.By doing so, first you can leave your back straight, and then turn with the body.
- Take an attack like that with another leg.
- You can repeat the movement 15 times.
Slope in a different direction
- To do the exercise, you must be straight and unite your feet.
- Lift your hand up and fold above your head.
- Tilt the body to the left as much as possible and hold this position for 15 seconds.You must feel stretching on the right side of the body.
- Back to the initial position.
- Repeat the exercise, tilt the body to the right.
- In the future, you can increase time and maintain positions 30, 45 and 60 seconds.
During training, you can do other interesting exercises that perfectly strengthen the abdominal muscles.
- To execute, you must crawl.
- Relax the press and breath deeply.
- Exhale and, breathing, tension and pull the stomach tightly.
- In this position, you have to hold your stomach for at least 15 seconds.
Tips for better efficiency
For training to be effective, it is necessary to comply with the following recommendations:
- Gradually increase the intensity of physical activity.In front of the regular class, the body not only adapts to the burden, but also becomes more resilient.Therefore, it is recommended to enter run, cycling or power burden at least once a week.This will help even more effectively burn excess calories and increase metabolism.
- Provide preferences for classes in fresh air.It contributes not only to weight loss, but also to heal the body as a whole.
- It is important to plan a class.This will allow you to prepare first and start training on time.Besides, for this it is necessary to decide on clothes, shoes, and hold on water.Many use the right music for training, which is also better to be prepared in advance.
- Enforcing a role in losing weight to experience nutritionTherefore, it also needs to be adjusted.For example, experts recommend introducing more vegetables into their food, including Croak, which allows the body to recover faster after tiring training, and bitter chocolate.It is also important to drink enough clean water (at least 2 liters per day).
- Don't ignore the trash.Before the main training, it is necessary to warm the muscles.This will minimize the creature and the possibility of network injuries.And after class, it is recommended to make a sign of stretching muscles.
- Do not be disturbed by conversations during this period.It is important to concentrate in class, making it correctly and with maximum return.This is especially true if you are involved in a group of alienated people.
- It is important not only to adjust the diet, but also to secure a normal vacation and sleep, where the body will be able to relax and recover.
- If it is difficult for you to choose your own training, it's better to find help from a coachWho can offer a suitable and effective complex, taking into account your features and desires.And the most important thing is determination.It's better to pour 20 minutes a day to practice than not doing anything.This is the most difficult, especially at the beginning of the road, when someone is faced with an unpleasant sensation after class and fatigue.
How fast and how much you can lose weight
It is very difficult to talk about certain numbers, because the results depend on the choice of physical exercise, frequency and training intensity, as well as on the lifestyle that you will live during this period.AlsoIndividual characteristics of the body cannot be excluded.
Exactly one thing: If training is constant and intense, changes will be seen in a week: welfare, the condition of the body's muscles and body will increase.In this way, you can lose up to 4 kg per month, which means the waist and sides will be less.
Notice!The main thing is desire and determination.And to make the results more effective, you can walk and focus on cardio burdens.