Extra centimeters in the waist area cause a lot of discomfort for people who are overweight, causing complex and self -loss.In pursuing a perfect body, weight loss is ready to do a lot: a tiring diet that is tiring training in the gym or even using drugs - many are used.Today we will 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 article.
Effective exercise for weight loss and sides
Physical exercise is very useful for the body, because:
- strengthen immunity;
- Improve cardiovascular system work;
- increase strength, endurance;
- Reducing the possibility of depression and apathy, because during the production class of "HABLY HAGE" - Serotonin is activated;
- cells -cells supply intensively with oxygen;stimulate the brain,
- Increase concentration, performance, training tendencies;
- reduce insomnia, make sleep better, deep;
- slow down the process of cell aging and tissue;
- normalize metabolism;Strengthening muscle corset, increasing body posture.
The main thing is to choose a set of individual training, which suits the skills, health status.For people with a large enough weight, for example, many types of fitness are contraindicated, because they can cause knee and lower back injuries, increased blood pressure and more.In this case, simple roads are ideal as training.Scientifically it is proven that running within 30-40 minutes significantly reduces the risk of cardiovascular disease every day, helps improve welfare, and increase overall body tone.
Causes of excess fat
Fats in the abdominal and side areas can accumulate for various reasons:
Health problems.Extra centimeters in the waist area can show the presence of various diseases, as well as visceral fat, how?-The deposites around the internal organs that prevent the normal function of the system.Revenge Lifestyle: Space work, lots of fatty foods, fast food, lack of sleep-this can be the reason for the appearance of excess fat.How?Psychological Factors: The inability to overcome the various conditions of life, the habit of "seizing" stress, is for companies or boredom.
Being overweight arises because one or more reasons at the same time, so in an effective struggle with excess kilograms you require an integrated approach: Working with a psychologist about the formation of food habits, exercises, and proper nutrition.
Where to start the training?
Training must be done regularly, at least three times a week, only this will be possible to get visible results.Divide each lesson into two parts: cardio and power.
Cardio-Reigign helps the body cheering, preparing for the upcoming burden, besides that:
- contribute to the acceleration of metabolism;
- Reduce cortisol levels - this is a "stress hormone" called SO, whose advantages often cause excessive food and disorders, sleep disorders;
- Increasing cardiovascular and breathing system work, increasing endurance;
- Calories are actively burned, when compared to the second part, the power of the lesson.
Cardio-mink must include intense exercises that quickly replace each other so that the body does not have time to get used to.You can take turns jumping and running with high hips, squatting and attacks.It is optimal that this section lasts at least 20 minutes, and to reduce weight will be useful for regulating full cardio training 2-3 times a week for 40-60 minutes.Even running active at fast speed will be a good choice.
Set of fat burning
At present, interval training called SO in various systems is actively used in the world of fitness.They are recognized as the most effective experts: one type of load replaces the other, so the body does not have time to get used to, continues to work at the limit, actively burn calories.Such training strengthens muscles, cardiovascular and breathing systems, increase metabolism, accelerate protein synthesis.
Such training includes three main training groups:
Aerobics: running, bicycle, walking fast, rope, jumping, dancing.They increase the pulse, increase sweat, help the body warm, 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 relax, restore breathing and heartbeat.
For women, yoga, asana (movement, exercise) where it is smoothly replaced with each other, contributing to convincing, reducing stress, but exercising well, and exercising the main muscle group can be suitable.You can do it at home, and the carpet can be replaced with an ordinary towel.
Run or walk
Running or walking - What should be chosen to lose weight?Most people tend to say that the first option is certainly leading.The unrelentable path for many people seems to be a public work that cannot contribute to fat burning.So?We will analyze the main differences:
Walking helps strengthen the calf muscles, run - chest, back, shoulder girdle, hips and buttocks.At the time of jogging, a person experiences a "flight phase", which causes a fairly large shock load for the spine, connection.There is no phase in walking.Safe gums, which cannot be said about running, where the possibility of injury and various pathologies increases significantly due to increased burden for the heart, respiratory system, spine, joints.
Running and walking affects everyone differently.If there are no health problems, running gives moral and physical pleasure, then for weight loss, it's better to choose it.If there is a problem with a cardiovascular system, spine, joint, or each exit to run causing moral discomfort, then running is the best choice.In this case, it is desirable to walk for at least an hour, attached to a fairly fast speed, daily norms will be around 8000-10000 thousand steps or 5-7 kilometers-this is a recipe for long life, a good medicine for many diseases.
Planck exercise
"Planck" exercise by a fitness instructor deserves to be considered a classic, because almost all major muscle groups are involved:
- Press: muscles -muscles straight and tilted from the stomach involved;
- Back: lower back, posture correction occurs;
- big tits, deltoid;
- gluteal;
- quadriceps;
- calves;
- pelvis.
When doing the "bar" exercise, uniform load distribution in all muscle groups occurs, because of this, effectiveness is confirmed.In addition, with the right execution, there is no burden on the knee joint, which makes the bar can be accessed by people with violations of the musculoskeletal system, but only after consulting a doctor and under the guidance of experienced fitness instructors.
Classic
The classic bar refers to the isometric training group: With the correct execution, there is no burden for connections, the body remains immovable, static.He has two varieties:
Light hand.This option is the simplest, available for beginners, because the burden falls on their feet.The location is on the elbow.It is more difficult to hold this position, because the weight is distributed evenly among all reference points: arms, elbows, and leg muscles.It takes a lot of efforts to maintain the body in a flat position.
To do, it is necessary to emphasize the arm straight or elbow, such as to push -Up.The body must extend in a flat line.This exercise has a second name - "board", which accurately illustrates the essence of posture: there should be no deflection on the lower back, buttocks, feet straightened, the knee is tightened.This position must be held for 20-30 seconds, where all muscle groups will be felt, there may also be a trembling light or a feeling of heat-this showing the truth of the execution.The bar is easy to do at home, does not require special equipment or form.
Lateral
The side blades involve waist and side muscles.This can also be done with straight arms and elbows, and the sequence is as follows:
- Take a position for the classic bar;
- Expand Kasing by 90 degrees, taking a stable position: one hand rests on the floor, rug, the other must be lifted up;
- Pull the whole body into a line, sensation of tension in the waist, the body's side muscles will appear;
- Improve the position for 20-30 seconds.
Lateral blades require control over balance and balance, improve coordination, concentration.
Rotate
It is not easy for a woman to reach a flat stomach because of anatomy features: A sufficient fat layer is needed to give birth to a child.But in most cases, of course, overweight is a consequence of inappropriate nutrition, lack of physical activity and psychological problems.The main thing is to take yourself on time, but you can start with the simplest exercise.
There are several varieties:
Classic.Formal (or foot elevator).KNO- "Elbow-kollo".
They can be done at home, only using rugs or gym using special equipment.Consider this technique in more detail further - in the "Lying Exercise Section on the Floor."
Breathing exercise
Recently, breathing exercises have become broad, which guarantees that with its help you can get rid of hanging stomachs, the side in a short time.This can be used as an additional yoga pose or ordinary fitness to increase the operation of the respiratory system.In addition, such exercises can be used as meditation, for relaxation, certainty, they can be a good weapon to fight stress.
But with all this, every sane person must understand that it is possible to eliminate the stomach that hangs reliably and without endangering health only with the help of constant training, lack of calories, changes in food habits, and breathing techniques will only help speed up the process.
Rack
Jumping with a rope is a good choice to start and complete training, they will help the body to entertain, warm up and warm up in front of the electricity.In addition, regular jumps:
improve coordination;contribute to the development of the cardiovascular system;strengthen the light and breathing channels;Adjust the posture.
Just 3-5 minutes before and after training to increase class effectiveness.The only nuance is that leaps are contraindicated to people with liver and spine disease, women during menstruation, pregnancy, and with high obesity.
Gymnastics circle
Another way that is quite common to reduce the volume in the stomach and waist - exercise using a special gymnastics circle - hulahup.He can really help, but his actions will be local - it will leave a few centimeters from the area of the body, all other zones will remain untouched.
In addition, it does not strengthen muscles, but only has a massage effect, increases lymph flow.Hulahup can leave bruises and bruises on the skin, everything depends on the weight and quality of the rubber from which it is made.
Classes with Hulahap are contraindicated to women during critical days and pregnancy, with gynecological disease, the presence of rashes, itching or irritation of the skin.
Crooked
The slope contributes to strengthen the lateral muscles of the stomach and waist.This is a simple exercise, but quite effective, familiar to many people since studying at school.The implementation techniques are as follows:
Standing Standing, Foot -Bofu -Width;In breathing, it is necessary to lift the right hand up and make the slope to the left, as if it is to squeeze the left side;In breath, returning to its original position;In breathing, make a twist in another direction.
To increase the effect, you can take a 0.5-1.5 kg dumbbell or mounted on the wrist.This will include the muscles of the front thighs, biceps, chest and back.
Training on the floor
Not everyone is able to subscribe to a fitness center or find time to visit it, training will be a training at home without equipment, they only need rugs.
Lifting the body lying behind
The initial position - lying behind, the foot bent on the knee, standing on the floor.When exhaling, it is necessary to tear the head, neck, shoulder knife from the floor, with inspiration - slowly back to the initial position.It is recommended to do 2-3 repetitions 15-20 times.
It is important to go up and down slowly, so there will be greater pressure, the training effect will be better.You can combine the revival of Kasing with cardio improvement, you get good interval lessons:
30 jump with a rope;10 Kasing elevators lying behind;10 jump on the spot;20 seconds in the bar;20 side slopes (10 per side);30 jump on the rope.
3-4 circles like that will take 10-15 minutes, but almost all muscle groups will work perfectly for the morning.This can be done five times a week, which will significantly increase physical.Form.
Low feet lying
The removal of the foot lying or turning back is an effective exercise for the lower abdomen, which is often the most problematic place for women.The implementation techniques are as follows:
The initial position lying behind, lower back and buttocks must be pressed tightly to the floor.This must be monitored while doing exercise, if it is not unpleasant, painful sensation on the lower back can occur;In breathing, it is necessary to raise the feet about 45 degrees, strong tension in the lower abdomen will be felt;Breath, lower your feet.
For beginners you can lift their feet alternately, so this exercise will be easier to do.Conversely, sophisticated athletes can complicate it: In breathing, tearing the head, neck, shoulder knives and legs from the floor, pulling it with each other.
Exercise "scissors"
The "scissors" exercise affects the rectus and the tilted press muscles, as well as the front surface of the hip.This is more suitable for sophisticated athletes, because it is a complicated version of the previous exercise.Technique:
The initial position lying on the back, buttocks, lower back, shoulder shoulders tightly pressed to the floor;On the breath, it is necessary to lift the feet at an angle of about 45 degrees and in the postponement of this position to make them "scissors" about 8-10 times.
It is recommended to make at least three approaches, adding interval training.For complications, you can wear ankle.
Exercise for the "Lokot-Colon" press
"Lokot-kolone" helps strengthen the muscles of the stomach, it is necessary to make: it is necessary:
To take the initial position lying behind, the knee is bent, the lower back is pressed tightly to the floor;The arms behind the head, the elbow divorced to the side;When exhaling, it is necessary to tear the body from the floor: head, neck, shoulder knife;Make it rotate, pull the left elbow to the right knee;In inspiration, returning to its original position;Change the side when exhaling.
Repeat 8-10 times for each side.This exercise can also be included in interval training.
Exercise "bicycle"
The "bicycle" exercise is familiar to many people from school or even the Kanak -Kanakak Park.This is quite useful, effective for abdominal muscles, contributing to their active studies.The implementation techniques are as follows:
The initial position lying behind, the lower back is pressed tightly to the floor, the legs are bent on the knee;Arms crossed behind the head;When exhaling, it is necessary to tear the head, neck and shoulders of the carpet;With your feet to make a "bicycle" for 10-20 seconds, time depends on the level of physical preparation.
"Bicycles" must be made at least three times, must feel the heat and tension in the press muscles.
Specialist opinion
Experienced fitness instructors say directly: do not believe the tempting photos of the "Before and After" category, a promising myth review to pump the buttocks or make a press cube in 10 days.Working on the body is a long process that combines not only regular training, but also the right nutrition, working with psychology.Already explained this sequence, see above.Restrictions in the food class and tiring will not give results if someone does not know how to overcome stress, continue to seize the situation and problems of life that are difficult or always for companies with all households.
Therefore, for high quality weight loss and competent without loss to health, both physical and psychological, it is better to contact weight loss clinic specialists.Only those who can approach the solution to this problem comprehensively, to choose techniques that will easily live and safely get a footing, will be a part of it.