Additional centimeters in the waist area cause much inconvenience to overweight persons, cause complexes and suicide.Looking for the perfect body, losing weight is ready to do a lot: an exhausting diet that exhausted the training in the gym or even taking drugs - used a lot.Today we will discuss the set exercise for loss and sides of the weight.Are they really effective?What results should you expect?We will analyze in more detail in this article.
Effective weight loss exercises and pages
Physical exercises are very useful for the body because:
- strengthen immunity;
- improve the operation of the cardiovascular system;
- increase strength, endurance;
- Reduce the likelihood of depression and apathy, because during the continuation, the production of "Hormone of happiness" - serotonin is activated;
- It is intensively delivered by oxygen cells;stimulate the brain,
- Improve concentration, performance, training tendency;
- Reduce insomnia, sleep better, deep;
- slows down cell and tissue aging processes;
- normalize metabolism;Strengthen the muscle corset, improve holding.
The main thing is choosing an individual expensive exercise, which corresponds to the skills, health condition.For people with a fairly high volume, for example, many types of fitness are contraindicated because they can cause knee and lower back injuries, increasing 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 diseases, helps improve prosperity and increasing the entire body tone.
Causes of excess fat
Fat in the abdominal area and side can accumulate for various reasons:
Health problems.Additional centimeters in the waist area may indicate the presence of various diseases, as well as visceral fat, how is it?-Tovers around the internal organs that prevent the system functioning normally.Revenge Lifestyle: Sedentary work, abundance of greasy food, fast food, lack of sleep - all this may be the reason for the occurrence of excess fat.How is it?Psychological factors: Inability to deal with different life circumstances, the habit of "confiscation" of stress is for the company or boredom.
Excess weight occurs for one reason at a time, so in effective struggle with excess weight need an integrated approach: working with a psychologist on the formation of proper food habits, exercises and proper diet.
Where to start training?
Training must be done regularly, at least three times a week, only then will it be possible to get visible results.Divide each lesson in two parts: cardio and power.
Cardio-Reignts help the body to cheer, prepare for the upcoming load, in addition:
- contribute to the acceleration of metabolism;
- Reduce the level of cortisol - this is thus-areked "hormone stress", from which the excess often leads to overeating and failure, sleep disorder;
- Improve the operation of cardiovascular and respiratory systems, increasing endurance;
- Calories were actively burned, compared to others, power part of the lesson.
Cardio-Mink should contain intense exercises that quickly replace each other so that the body has no time to get used to it.You can alternate jumping and running with high kicks, squats and attacks.It is optimal that this part lasts at least 20 minutes, and to reduce weight will be useful for organizing full covering of cardio-training 2-3 times per week in 40-60 minutes.Even the active walk will be a great option at a quick pace.
Fat combustion set
Currently, the Fitness world is actively used so-the cordial training interval in different systems.They are recognized as the most efficient experts: one type of load replaces the other, so the body does not have time to get used to it, it is constantly functioning on the border, active calorie ignition.Such training strengthens muscles, cardiovascular and respiratory systems, improves metabolism, speeds up protein synthesis.
Such training includes three main groups of exercises:
Aerobic: Running, bicycle, fast walking, rope, jumping, dancing.They increase the pulse, improve sweating, help the body warm up, prepare for the next part.Sylvic: twisting, bar, nalion, legs.They are designed to strengthen muscles.Gimnastics or stretching - final phase of training that helps in relaxation, restoring breathing and heartbeat.
For women, yoga, asanas (movements, exercises) are unobstructed from each other, contribute to persuading, reducing stress, but work well, and exercise the main muscle groups can be suitable.You can perform them at home, and the rugs 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 option safely leads.A surprised walk for many seems to be a common occupation that cannot contribute to the ignition of fat.Is that right?We will analyze the main differences:
Walking helps to strengthen calf muscles, running - breasts, back, brackets, hips and buttocks.During the run, the person experiences the "flight phase", which causes a fairly large shock load for the spine, compounds.There is no this phase in walking.The tire is safe, which cannot be said for a run, in which the probability of injuries and various pathologies is significantly increasing due to increased heart load, respiratory system, spine, joints, spine, spine.
Running and walking affects each person differently.If there are no health problems, run to give morally and physical pleasure, and then for weight loss is better to choose them.If there are problems with the cardiovascular system, spine, joints or all exit to start causing moral discomfort, and then walking is the best option.This case is desirable to walk at least an hour, adhering to a fairly fast tempo, the daily standard will be about 8000-10000 thousand steps or 5-7 kilometers - this is a recipe for longevity, good medicine for many diseases.
Practice Planck
Exercise "Planck" according to the fitness instructors was deservedly considered classic, because almost all major muscle groups are included:
- Press: Flat, hair muscles abdomen are included;
- Back: Lower back, position correction occurs;
- large breast, deltoid;
- gluteal;
- quadriceps;
- calf,
- Hips.
When performing the exercise "Bar", there was a unique distribution of cargo in all muscle groups, therefore ensures efficiency.In addition, with the correct execution there is no load on the knee joints, which is a barge accessible to people with a violation of the muscle-bone system, but only after the consultation with the doctor and the exercise of an experienced fitness instructor.
Classic
The classic bar refers to the isometric group of exercises: with correct execution, there is no load for compounds, the body remains motionless, static repaired.There are two varieties:
Lightweight hands.This option is simplest, it is available to beginners, because the load falls to your feet.The location is on your elbows.It is harder to keep this position because the weight is evenly distributed between all reference points: forearms, elbows and leg muscles.It will take a lot of effort to keep the body in a steady position.
To make it, it is necessary to take emphasis on straight arms or elbows, as for push -ups.The body should be elongated in an even row.The exercise has another name - "Committee", which accurately describes the essence of posture: there should be no deviations in the lower back, buttocks, the legs are corrected, the knees are tight.This position must be detained for 20-30 seconds, during which all muscle groups will feel, maybe a light shiver or feeling of warmth - everything that indicates the correctness of execution.The bar is easy to perform at home, does not require special equipment or shape.
Side
The sidebar involves the waist muscles and the side.It can also be performed with a straight hand and easy, and the sequence is as follows:
- Busy position for a classic bar;
- Expand the case for 90 degrees, taking a stable position: one arm leans on the floor, mat, the other must be lifted up;
- Pull the entire body into one line, the feeling of tension in the waist should appear the side muscles of the body;
- Repair the position of 20-30 seconds.
The side bar requires control over balance and balance, improves coordination, concentration.
Twist
It can't be easy for a woman to achieve a flat belly due to the anatomical characteristics: to wear a child, a sufficient layer of fat is required.But in most cases, of course, excessive weight is a consequence of an irregular diet, lack of physical activity and psychological problems.The main thing is to take over time, but you can start with the simplest exercise - by twisting.
There are several of their varieties:
Classic.Formal (or leg lift).Kno- "" Elbow-Kollo ".
They can be performed at home, using only a mat or at the gym using special equipment.Consider the technique in more detail - in the "exercises lie on the floor".
Respiratory gymnastics
Recently, breathing exercises became widespread, which guarantees that you will remove the hanging stomach, the pages with the help of a short time.It can be used as an addition to yoga marine or ordinary fitness for improving the work of the respiratory system.In addition, such exercises can be used as meditation, for relaxation, belief, can become a good weapon to fight stress.
But with all the team, any healthy should realize that it is possible to reliably remove the hanging stomach and without damage to constant training, changes in eating habits, and these breathing techniques will only help accelerate the process.
Rack
Roping jumping is a good option to start and complete training, it will help the body to cheer, heat and warm up in front of the substance.In addition, regular jumps:
improve coordination;Contribution to the development of the cardiovascular system;strengthen light and respiratory tract;Adjust your posture.
Lots of 3-5 minutes before and after training to increase teaching efficiency.The only shade is that jumping jumps are contraindicated for people with heart diseases and spines, women during menstruation, pregnancy, as well as with a high degree of obesity.
Gymnastic rim
Another common way to reduce the quantity in the abdomen and profession - exercises using a special gymnastic hoop - Hulahup.He is really able to help, but his action will be local - will leave several inches from the area of the body, all other zones will remain intact.
In addition, it does not strengthen muscles, but it only has a massage effect, promotes the casting out of the lymph.Hulahup can leave the bruises and bruises on the skin, all depends on its weight and the quality of the tire made from which it is made.
HULAHUP HOURS are contraindicated for women during critical days and pregnancy, gynecological diseases, the presence of rash, itching or irritation on the skin.
Slope
The slope contributes to strengthening the side muscles of the abdomen and waist.This is simple, but a fairly effective exercise, known to many from the moment of study at school.Implementation technique is as follows:
The starting position of standing, legs on the shoulder 'width;The exhalation needs to be raised right hand and make a slope to the left, as if growing the left side;On the breath, return to the original position;Osisaj, make a turn in another direction.
To improve the effect, you can pick up a dumbbell of 0.5-1.5 kg or fixed on your wrists.This will include the quadriceps muscles, bicepse, chest and back.
Exercises lie on the floor
Not every person can afford a subscription to a fitness center or find time to visit it, training will be training at home without equipment, they need only mat.
Lifting the body lying on the back
The starting position - lying on the back, the legs are bent in the knees, stand on the floor.At the exhale, it is necessary to take off your head, neck, blades from the floor, to inspiration - slowly return to the starting position.It is recommended to perform 2-3 repetitions 15-20 times.
It is necessary to rise and fall slowly, so it will be greater stress, the effect of training will be better.You can combine the rise of a case with any cardio-improvement, you get a good lesson interval:
30 jumps with a rope;10 elevators of cases that lie on their backs;10 rebounds in place;20 seconds at the bar;20 slopes on the side (10 per page);30 jumps on the rope.
3-4 Such circles will last 10-15 minutes of time, but almost all muscle groups will work - the perfect filling for the early morning.It can be reported five times a week, which will significantly improve the physical.Form.
Lowering the legs that lie down
The elevator of the legs that lie or reverse twisting is an effective exercise for the lower abdomen, which is often the most problematic place for women.Implementation technique is as follows:
The starting position of lying on the back, bottom back and buttocks should be firmly pressed on the floor.This must be monitored when performing exercise, otherwise unpleasant, painful sensations in the lower back may occur;At the exhale, it is necessary to raise legs for about 45 degrees, the strong tension in the lower abdomen;Lower your legs on your breath.
For beginners, you can turn your legs alternately, so the exercise will be easier to perform.Advanced athletes can, on the contrary, can complicate them: to exhale, rip off your head, neck, blades and legs from the floor, pull them to each other.
Exercise "Scissors"
Exercise "Scissors" affects the rectus and hair muscles of the press, as well as the front surface of the hips.It is more suitable for advanced athletes, because it is a complicated version of the previous exercise.Technique:
The starting position in the back, buttocks, lower back, shoulder blades are firmly pressed on the floor;On the exhale, it is necessary to raise legs at an angle of about 45 degrees and to delay in this position to make them "scissors" about 8-10 times.
It is recommended to make at least three approaches, add to interval training.You can put ankles to complications.
Practice for printing "Lokot-Colon"
"Locot columns" helps to strengthen the tin muscles of the abdomen, it is necessary to make: it is necessary:
To download the initial lying position on your back, the knees are bent, the lower back is firmly pressed to the floor;hands behind their heads, the elbows are divorced aside;At the exhale, the body from the floor is needed: head, neck, blades;make twisting, pull left elbow to right knee;on inspiration, return to the original position;Change the side to the exhale.
Repeat 8-10 times for each side.Exercise can also be included in interval training.
Exercise "Bike"
Exercise "Bike" is known for many from school or even kindergarten.It is quite useful, efficient for abdominal muscles, contributes to their active study.Implementation technique is as follows:
The starting position in the back, the lower back is tightly pressed on the floor, the legs are bent in the knees;hands are crossed behind their heads;At the exhale, it is necessary to tear their heads, neck and spatula from the mat;With your feet to make a "bike" in 10-20 seconds, time depends on the level of physical preparation.
The "bicycle" must be made at least three times, the heat and tension in the press muscles should be felt.
Specialist opinion
Experienced Fitness Rector Instructors: Do not trust the category "Before and After" category, mythical examinations promise to crack ass or make journalists' cubes in 10 days.Working on the body is a long process that combines not only regular training, but also a proper diet, work with psychology.I already explained this string, see above.Restrictions in food classes and exhausting classes will not result if a person does not know how to deal with stress, continues to take advantage of difficult life situations and problems or is always for the company with all households.
Therefore, for high quality, competent weight loss without damage to health, and physically and psychologically, it is better to contact the weight loss clinic experts.Only they will be able to comprehensively approach the solution to the issue, to select a technique that will easily enter life and secure the stronghold, it will become part of it.