Extra centimeters in the waist area cause a great deal of hassle for people with overweight, cause complexes and self -righteousness.Seeking the perfect body, weight loss is ready to do a lot: exhaustive diets that run out of fitness in the gym or even drug taking - a lot is used.Today we will talk about a series of weight loss exercises and sides.Are they really effective?What results should you expect?We will analyze in more detail in this article.
Effective exercises for weight loss and sides
Physical exercises are very useful for the body because:
- Enhancing immunity.
- improved cardiovascular system work;
- Increasing endurance, endurance.
- Reduce the likelihood of depression and apathy, since during the classes the production of the "hormone of happiness" - serotonin is activated.
- Provides intense oxygen cells.stimulate the brain,
- improvement of concentration, performance, voltage in training;
- Reduce insomnia, make sleep better, deep;
- It slows down the aging processes of cells and tissues.
- Normalization of metabolism.Enhance the muscle corset, improve posture.
The main thing is to choose an individual set of exercises, which corresponds to skills, health status.For people with large enough overweight, for example, many types of suitability are contraindicated, as they can cause knee and lower back injuries, blood pressure increased 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 improve well-being and increases the overall tone of the body.
The causes of excess fat
Fat in the abdomen and sides may accumulate for a variety of reasons:
Health problems.Extra centimeters in the waist area can indicate the presence of various diseases, as well as visceral fat, how is it?-Receives around the internal organs that prevent the normal operation of the systems.Lifestyle Revenge: sedentary work, plenty of fatty foods, fast food, lack of sleep-all of them can be the reason for the appearance of excess fat.How is it?Psychological factors: The inability to deal with various life conditions, the habit of "seizing" stress is for the company or boredom.
Overweight appears for one or more reasons at the same time, so in an effective race with excessive kilograms you need a comprehensive approach: collaboration with a psychologist for the formation of appropriate habits, exercises and proper nutrition.
Where to start training?
Training must be carried out regularly, at least three times a week, only then will visible results be obtained.Divide each lesson into two parts: heart and strength.
Cardio-remedies help the body to make, prepare for the upcoming load, in addition:
- They contribute to the acceleration of metabolism.
- Reduce the level of cortisol - this is the so -called "stress hormone", whose excess often leads to over -consumption and damage, sleep disorders.
- Improve the work of cardiovascular and respiratory systems, increasing endurance.
- Calories are actively burned, compared to the second part of the lesson.
The cardio-mixture should include intense exercises that are replaced quickly so that the body does not have time to get used to it.You can alternate the jump and run with high lifts of hips, squatters and attacks.It is optimal that this part lasts at least 20 minutes and the weight reduction will be useful to arrange full training cardio 2-3 times a week for 40-60 minutes.Even active walking at a fast pace will be an excellent choice.
Fat burning set
Currently, 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 the other, so the body has no time to get used to it, it works constantly on the limit, burning calories actively.Such training enhances muscles, cardiovascular and respiratory systems, improves metabolism, accelerates protein synthesis.
This training includes three main exercise groups:
Aerobic: Running, bicycle, fast walking, rope, jumping, dance.They increase the pulse, enhance sweating, help the body warm, prepare for the next part.Sylvic: twisting, bar, tilments, feet.Are designed to enhance the muscles.Gimnastics or Stretching - the final stage of training that helps to relax, restore breathing and heartbeat.
For women, yoga, asanas (movements, exercises) in which they are replaced smoothly by each other, contribute to reassurance, reduction of stress, but process well and process the main muscle groups may be appropriate.You can run them at home and the carpet can be replaced by a regular towel.
Running or walking
Running or walking - what to choose to reduce weight?Most people are likely to say that the first choice is definitely a driver.A careless ride for many seems to be a common profession that cannot help burn fat.Is it like that?We will analyze the main differences:
Walking helps to strengthen the muscles of the calves, the current - breast, back, shoulder belt, hips and buttocks.At the time of jogging, a person is experiencing a "flight phase", which causes a fairly large shock load for the spine, the joints.There is no this phase in walking.A gum is secure, which cannot be said about running, in which the likelihood of injuries and various pathologies increases significantly due to increased heart load, respiratory system, spine, joints.
Running and walking affect each person differently.If there are no health problems, the routes give moral and physical pleasure, then for weight loss it is best to choose them.If there are problems with the cardiovascular system, spine, joints or any output in running causes moral discomfort, then walking is the best choice.In this case, it is desirable to walk at least an hour, clinging to a fairly fast pace, the daily rule will be about 8000-10000 thousand steps or 5-7 kilometers-this is a recipe for longevity, a good treatment for many diseases.
Planck exercise
Exercise "Planck" by fitness trainers is considered classic, since almost all main muscle groups are involved:
- Press: Straight, oblique abdominal muscles are involved.
- Back: The lower back, the standing correction occurs.
- Big breast, deltoid.
- Glut?
- Four -celled?
- calf;
- hips.
When performing the "bar" exercise, a uniform distribution of the load in all muscle groups occurs because of this, effectiveness is ensured.In addition, with the proper execution, there is no load on the knee joints, which makes the bar accessible to people with musculoskeletal violations, but only after consulting a doctor and under the guidance of an experienced exercise trainer.
Classical
The classic bar refers to the isometric exercise group: with the correct execution, there is no load for the joints, the body remains stationary, static.Has two varieties:
Light hands.This option is the simplest, it is available to beginners because the load falls on their feet.The location is on the elbows.It is more difficult to keep this position, since the weight is evenly distributed between all points of reference: the arms, the elbows and the muscles of the feet.It will take a great deal of effort to maintain the body in a uniform position.
To perform, it is necessary to emphasize straight hands or elbows, as well as for pressure.The body must be lengthened in a uniform line.Exercise has a second name - "table", which accurately describes the essence of the posture: there should be no deformities in the lower back, buttocks, the legs are straightened, the knees are tightened.This position must be held for 20-30 seconds, during which all muscle groups will be felt, there may also be a slight horror or a heat-whole-heat feeling that indicates the correctness of the execution.The bar is easy to perform at home, does not require special equipment or shape.
Lateral
The side rod includes the muscles of the waist and sides.It can also be executed with straight arm and elbow and the sequence is as follows:
- Take a place for a classic bar.
- Develop the case by 90 degrees, taking a fixed position: one hand rests on the floor, carpet, the other must be lifted up.
- Pull the whole body in one line, a sense of tension in the waist, the side muscles of the body must appear.
- Correct position for 20-30 seconds.
The side rod requires control of balance and balance, improves coordination, concentration.
Twist
It cannot be easy for a woman to achieve a flat belly due to anatomical features: a sufficient layer of fat is needed to bring 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 in time, but you can start with the simplest exercise - twist.
There are many of their varieties:
Classical.Formal (or leg lifts).Kno- "Elbow-Kollo".
They can be executed at home, using only one carpet or in the gym using special equipment.Further consider the technical in more detail - in the "Exercises on the floor" section.
Respiratory gymnastics
Recently, breathing exercises have become widespread, which guarantees that with the help you can remove the pendant stomach in a short period of time.It can be used as an addition to yoga sets or ordinary ability to enhance respiratory function.In addition, such exercises can be used as meditation, for relaxation, reassurance, they can become a good weapon to fight stress.
But with all this, every reasonable person should understand that it is possible to reliably remove a hanging stomach and without damage to health only with the help of continuous education, calorie deficiency, food habits and these breathing techniques will only help accelerate the process.
Shelf
The jump with a rope is a good choice to start and finish training, will help the body make, warm and warm up in front of the power section.In addition, normal jumps:
improved coordination; contribute to the development of the cardiovascular system.enhance light and respiratory tract.Adjust posture.
Several 3-5 minutes before and after training to increase the effectiveness of the classes.The only shade is that jumps are contraindicated for people with heart and spine diseases, women during menstruation, pregnancy, and with a high degree of obesity.
Gym
Another fairly common way of reducing tumors in the abdomen and waist - exercises using a special wreath - hulahup.It is really able to help, but its action will be local - it will leave a few inches from the body area, all other zones will remain untouched.
In addition, it does not strengthen the muscles, but has only one massage effect, promotes the outflow of lymph nodes.Hulahup can leave bruises and bruises on the skin, it all depends on its weight and the quality of the rubber from which it is done.
Hulahup classes are contraindicated for women during critical days and pregnancy, gynecological diseases, the presence of rash, itching or irritation to the skin.
Rap
The slopes help to strengthen the side muscles of the abdomen and waist.This is a simple but quite effective exercise, known to many of the school study.The implementation technique is as follows:
Starting position, the shoulder of the feet -.During exhalation, it is necessary to lift the right hand and tilt to the left, as if pushing the left side.In breathing, return to its original position.During exhalation, twist in the other direction.
To improve the result, you can get a 0.5-1.5 kg dumbbell or secure to the wrists.This will include the muscles of quadriceps, biceps, breasts and back.
Exercises found on the floor
Not every person can withstand a subscription to a gym or find time to visit it, training will be a home training without equipment, only one carpet is needed.
Lifting the body located on the back
The starting position - lying on the back, the legs bent on the knees, stand on the floor.In exhalation, it is necessary to tear the head, neck, shoulders from the floor, inspiration - to return slowly to the original position.It is recommended to do 2-3 repetitions 15-20 times.
It is necessary to increase and decrease slowly, so there will be greater stress, the effect of training will be better.You can combine the rise of the case with any heart improvement, you take a good space lesson:
30 jumps with rope.10 lifts of the case located on the back.10 jumps in place.20 seconds at the bar.20 slopes on the side (10 per side).30 jumps on the rope.
3-4 These cycles will take 10-15 minutes, but almost all muscle groups will work-the perfect charge for early in the morning.It can be performed five times a week, which will significantly improve physics.Form.
Characterizing feet lies
The lift of the legs or the reverse twist is an effective exercise for the lower abdomen, which is often the most problematic part for women.The implementation technique is as follows:
The starting position on the back, lower back and buttocks should be pressed tightly on the floor.This should be monitored when performing the exercise, differently unpleasant, painful sensations on the lower back can occur.Regarding exhalation, it is necessary to lift the legs by about 45 degrees, a strong tension in the lower abdomen will be felt.In breathing, lower your legs.
For beginners you can increase their feet alternately, so the exercise will be easier to perform.Advanced athletes can, on the contrary, complicate it: by exhaustion, tear their heads, neck, shoulder blades and legs from the floor, pull them to each other.
Exercise "Scissors"
The "scissors" exercise affects the right and oblique muscles of the type, as well as the front surface of the hips.It is more suitable for advanced athletes, as it is a complex version of the previous exercise.Technique:
The starting position of the lying on the back, the buttocks, the lower back, the shoulder blades are pressed tightly on the floor.On exhalation, it is necessary to lift the legs at an angle of about 45 degrees and delaying this position to make them "scissors" about 8-10 times.
It is recommended to make at least three approaches, add to space training.For complications, you can put the ankles.
Exercise for the type "Lokot-Kolon" type
"Lokot-Kolone" helps to enhance the oblique abdominal muscles, it is necessary to do: it is necessary:
To get the original position of the lying on the back, the knees are bent, the lower back is pressed tightly on the floor.The hands behind the head, the elbows are divorced to the side.On exhalation, it is necessary to tear the body from the floor: head, neck, shoulder blades.Turn, pull the left elbow to the right knee.Inspired, return to its original position.Change the side to exhalation.
Repeat 8-10 times for each side.Exercise can also be included in space training.
Exercise "Bike"
The "bike" exercise is known to many from school or even in kindergarten.It is very useful, effective for abdominal muscles, contributes to their active study.The implementation technique is as follows:
The starting position of the lying on the back, the lower back is pressed tightly on the floor, the legs are bent on the knees.The hands are crossed behind the head.In exhalation, it is necessary to tear the head, neck and shoulders from the carpet.With your feet to make a "bike" for 10-20 seconds, time depends on the level of physical preparation.
The "bike" should be done at least three times, it should feel heat and intensity in the type muscles.
The opinion of the specialist
Experienced fitness trainers immediately say: Don't believe that the tempting photo of the "Before and After" category, mythical reviews that promise to draw the ass or make the type cubes in 10 days.House work is a long process that combines not only regular education, but also proper nutrition, collaboration with psychology.He already explained this sequence, seeAbove.Restrictions on food and exhaustive classes will not work if a person does not know how to deal with stress, continues to exploit difficult situations and life problems or is always for a company with all households.
Therefore, for high quality, sufficient weight loss without damage to health, both physical and psychological, it is best to contact specialists of clinical weight loss.Only they will be able to approach the issue of the issue as a whole, to choose a technique that will easily go to life and safely win a place, become part of it.