Extra centimeters in the waist area cause a lot of discomfort to overweight people, causing complex and self -confidence.To achieve the perfect body, the lost weight is ready to do a lot: a tiring diet that exhausted training in the gym or even using drugs - a lot is used.Today we will talk about a set of weight loss and side exercises.Are they really effective?What results should be expected?In this article, we will analyze in more detail.
Effective exercises for weight loss and parties
Physical exercises are very useful for the body because:
- strengthen immunity;
- improve cardiovascular work;
- increase durability, endurance;
- reduce the likelihood of depression and apathy as the "Hormone" - serotonin - is activated during classes;
- intensively supplies cells with oxygen;stimulate the brain,
- improve concentration, performance, trend to training;
- reduce insomnia, make 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 a set of individual exercises that correspond to the skills.For example, people with quite a lot of overweight, many types of fitness are contraindicated because they can cause knee and back injuries, increased blood pressure and more.In this case, a simple walk is ideal as training.It has been scientifically proven that walking within 30-40 minutes significantly reduces the risk of cardiovascular disease every day, helps improve well -being and increases the overall tone of the body.
Causes of excess fat
Fat in the abdomen and sides can 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 fats, how is it?-Posteries around internal organs that prevent normal 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: The inability to cope with different living conditions, the habit of "grab" stress is designed for a company or boredom.
Excessive weight appears simultaneously for one or more reasons, so you need an integrated approach in an effective fight against excessive kilograms: collaborating with a psychologist, creating proper food habits, exercises and proper nutrition.
Where to start training?
Training should be done regularly, at least three times a week, only then will be possible to obtain visible results.Divide each lesson into two parts: cardio and power.
Cardio-Rignn helps the body cheer, prepare for the upcoming cargo, in addition:
- promote acceleration of metabolism;
- Reduce cortisol levels - this is the so -called "stress hormone" that often leads to overeating and collapse, sleep disorders;
- improve the work of cardiovascular and respiratory systems by increasing endurance;
- Calories are actively burned compared to the second, hourly power.
Cardio-minca should include intense exercises that quickly replace each other so that the body has no time to get used to.You can alternately jump and run with high hips, squat and attack lifts.It is optimal that this part lasts for at least 20 minutes and weight loss will be helpful to organize full-fledged cardio training 2-3 times a week for 40-60 minutes.Even active walking will quickly be a great option.
Fat burning kit
Currently, the fitness world is actively using so -called interval training in different systems.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 working at the border, actively burning calories.Such training strengthens muscles, cardiovascular and respiratory systems, improves metabolism, accelerates protein synthesis.
The following training includes three main groups of exercises:
Aerobic: jogging, bike, fast walk, rope, jumping, dancing.They increase the pulse, strengthen sweating, help the body warm up, prepare for the next part.Sylvic: twisting, band, damping, legs.They are designed for muscle strengthening.Gimnnics or stretching - the last stage of training to help relax, restore breathing and heart rate.
For women, yoga, asanas (movements, exercises), which are evenly replaced by each other, promote soothing, reducing stress, but well trained and can be suitable for the main muscle group.You can execute them at home and the carpet can be replaced with a regular towel.
Jogging or walking
Jogging or Walking - What to choose to lose weight?Most people are likely to say that the first option is definitely leading.Many leisurely walks seem to be a common occupation that cannot contribute to fat burning.Is it so?We will analyze the main differences:
Walking helps to strengthen the calf muscles, jogging - chest, back, shoulder belt, hips and buttocks.During jogging, a person experiences a "flight phase" that causes quite a high impact load on the spine.There is no walk in this phase.Severe is safe, which cannot be said about jogging, where the likelihood of injury and various pathologies is greatly increased due to the elevated heart, respiratory system, spine, joints.
Jogging and walking affect each person differently.If there are no health problems, the race creates moral and physical pleasure, then it is better to choose them for weight loss.If you have problems with the cardiovascular system, spine, joints or each exit to the race causes moral discomfort, then the best option is walking.In this case, it is desirable to walk for at least an hour, following a fairly fast pace, the daily norm will be about 8000-10000 thousand steps or 5-7 kilometers-this is a recipe for longevity, a good remedy for many diseases.
The end of the exercises
Fitness instructor exercise "Planck" is deservedly considered classic because almost all the main muscle groups are involved:
- Press: Endominal, oblique muscles are involved;
- Back: lower back, posture correction;
- Large breast, deltoid;
- Hip;
- quadriceps;
- calf;
- hips.
The "BAR" exercise provides a steady load distribution in all muscle groups, which provides efficiency.In addition, with proper execution of the knee joints, there is no load that makes the bar accessible to people with musculoskeletal disorders, but only after consulting a doctor and under the guidance of an experienced fitness instructor.
Classic
The classic band refers to the isometric exercise group: with proper execution of the joints there is no load, the body remains immobile, statically fixed.She has two varieties:
Lightweight hands.This option is the simplest, is available for beginners as the cargo falls on their feet.The location is on the elbows.It is more difficult to hold this position because the weight is distributed evenly between all reference points: forearms, elbows and leg muscles.It will take a lot of effort to keep your body in a steady position.
You need to emphasize straight hands or elbows to perform, just like push -Coll.The body must be elongated in a smooth row.Exercise has the second name - "Board", which accurately describes the nature of the posture: the lower back should not have abnormalities, the buttocks, the legs are straightened, the knees are tightened.This position should be held for 20-30 seconds, during which all muscle groups will be felt, there may also be a slight tremor or a feeling of warmth indicating the correct execution.The strings are easy to execute at home, do not require special equipment or shape.
Side
The lateral rod includes waist and lateral muscles.It can also be done with a straight hand and elbow, and the sequence is as follows:
- occupies a position for the classic band;
- Expand the case by 90 degrees, taking a stable position: one hand rests on the floor, the carpet, the other must be grown upstairs;
- Pull the entire body in the same line, lumbar tension, the lateral muscles of the body should appear;
- Eliminate position for 20-30 seconds.
The side band requires balance and balance control, improves coordination, concentration.
Spun
The woman cannot be easily reached due to the anatomical features of a flat stomach: the baby needs a sufficient fat layer.But in most cases, of course, being overweight is a lack of malnutrition, physical activity and psychological problems.The key is to take yourself in time, but you can start with the simplest exercise - twisting.
There are several varieties of theirs:
Classics.Formal (or leg lifts).KNO- “Elbow-Kollo”.
They can be done at home using only carpet or gym using special equipment.Consider the technique in more detail - in the "Exercises on the floor" section.
Breathing gymnastics
Recently, breathing exercises have become widespread, which guarantees that you can remove the hanging stomach in a short time.It can be used as a yoga posture or a usual suitability supplement to improve the respiratory system.In addition, such exercises can be used as meditation, relaxation, confidence, they can become a good weapon for stress.
But with all this, every reasonable person should understand that it is possible to safely remove the suspended stomach and without harm to health only through constant training, calorie deficits, changes in food habits, and these breathing techniques will only help speed up the process.
Shelf
Rope jumping is a good opportunity to start and finish your workout, they will help your body cheer, warm up and warm up in front of the force.Plus, regularly jumping:
improve coordination;promote the development of the cardiovascular system;strengthen light and respiratory tract;Adjust the posture.
Enough 3-5 minutes before and after training to increase the efficiency of classes.The only nuance is that jumping leaps are contraindicated in people with heart and spine diseases, women during menstruation, during pregnancy, and with a high degree of obesity.
Gymnastics
Another quite common way to reduce abdominal and waist volumes - exercises using a special gymnastics hoop - hulahup.He is really able to help, but his actions will be local - it will leave a few centimeters from the body area, all other areas will remain intact.
In addition, it does not strengthen the muscles, but only with the massage effect contributes to the drainage of the lymph.Hulahup can leave bruises and bruises on the skin, it all depends on the weight and the quality of the rubber from which it is made.
Hulahup classes are contraindicated in women on critical days and during pregnancy with gynecological diseases, the presence of rashes, itching or skin irritation.
Slope
The bridge promotes abdominal and waist side muscle strengthening.This is a simple but quite effective exercise that has been known to many since school.The implementation technique is as follows:
Standing position, leg shoulder width;When exhaling, it is necessary to lift the right hand up and make the slope to the left, as if squeezing the left side;Return to the breath in its original position;When exhaling, turn the turn in the other direction.
To improve the effect, you can take the dumbbell 0.5-1.5 kg or fix it on your wrist.It will include quadriceps, biceps, chest and back muscles.
Exercises lying on the floor
Not every person can afford a subscription to the fitness center or find time to attend it, training at home without equipment, they only need a carpet.
Lifting the body lying on the back
Starting position - lying on the back, legs bent on the knees, standing on the floor.In the exhalation, it is necessary to tear off the head, neck, shoulder blades from the floor, after inspiration - slowly return to the starting position.It is recommended to perform 2-3 repetitions 15-20 times.
It is necessary to slow down and fall slowly, so there will be more stress, the effect of training will be better.You can combine things to increase with any heart rate, you get a good interval lesson:
30 jumps with a rope;10 things on the back;10 jumps in place;20 seconds in the bar;20 slopes to the side (10 on each side);30 jumps on the rope.
3-4 Such circles will take 10-15 minutes, but almost all muscle groups will run a-perfect in the early morning.This can be done five times a week, which will greatly improve physical.Form.
Leg lowering lying down
Lifting of the legs located or inverted is an effective exercise in the lower abdomen, which is often the most problematic place for women.The implementation technique is as follows:
The starting position lying on the back, the lower back and buttocks should be pressed tightly on the floor.It should be monitored during exercise can lead to other unpleasant, painful sensations in the lower back;When exhaling, you will need to feel your feet about 45 degrees, and you will feel severe tension in the lower abdomen;Lower your legs on your breath.
For beginners you can lift your legs alternately, so it will be easier to do the exercise.Additional athletes, on the contrary, can complicate this: by exhaling, tearing off their head, neck, shoulder blades and legs, tightening them to each other.
Exercise "Scissors"
Exercise "Scissors" affects the press rectum and oblique muscles 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 back of the back, buttocks, lower back, the shoulder blades are tightly pressed on the floor;When exhaling, it is necessary to lift the legs at an angle of about 45 degrees and delay this position to be "scissors" about 8-10 times.
It is advisable to create at least three approaches by adding interval training.You can apply ankle to a complication.
Exercise for press "Locot-Kolon"
"Locot-Kolone" helps to strengthen the abdominal oblique muscles is to be done: it is necessary:
To get the start position when lying on the back, the knees are bent, the lower back is tightly pressed on the floor;Hands behind the head, the elbows are divorced to the side;In the exhalation, it is necessary to tear off the body from the floor: head, neck, shoulder blades;Prepare twisting, pull the left elbow to the right knee;Return to the original position after inspiration;Change half to exhalation.
Repeat 8-10 times for each side.Exercise can also be included in interval training.
Exercise "Bicycle"
Exercise "Bicycle" is known to many from school or even kindergarten.It is quite useful, effective for abdominal muscles, promotes their active research.The implementation technique is as follows:
The back of the sleeping position, the lower back is tightly pressed on the floor, the legs are bent at the knees;The hands are crossed behind the head;Exhales from the carpet need to tear your head, neck and shoulder blades;On foot to create a "bike" for 10-20 seconds, time depends on the level of physical preparation.
The "bicycle" should be prepared at least three times, receiving heat and tension in the press muscles.
Specialist
Experienced fitness instructors say directly: Do not believe in a tempting photo from "Before and after", a mythical review that promised to pump the ass or make press cubes within 10 days.Working on the body is a long process that combines not only normal training but also proper nutrition, working with psychology.Already explained this sequence, see above.Restrictions on food and exhausting classes will not produce results if a person does not know how to deal with stress, continues to use difficult life situations and problems or is always for the company with all households.
Therefore, high quality, competent weight loss without health harm, both physically and psychologically, is better to contact the weight loss clinic specialists.Only they will be able to get closer to the issue, choose a technique that will easily end up in life and securely get traces, become its component.