Extra centimeters in the waist area cause many concerns for overweight people, cause complexes and themselves -no doubt.In pursuit of the perfect body, the weight of loss is ready to do a lot: exhausting diets that exhaust training in the gym or even taking the drug - is widely used.Today we will talk about a series of weight loss exercises and sides.Are they really effective?Results what results should you expect?We will analyze in more detail in this article.
Effective exercises for losing weight and sides
Physical exercises are very useful for the body because:
- strengthening immunity;
- improve cardiovascular system work;
- Increase in strength, durability;
- Reduce the possibility of depression and apathy, as during classes the production of "happiness hormone" - activates serotonin;
- supply oxygen cells intensely;stimulate the brain,
- improve concentration, performance, training tendency;
- Reduce insomnia, make sleep better, deep;
- slows down the aging processes of cells and tissues;
- Normalization of metabolism;Strengthen muscle crust, improve behavior.
The main thing is to choose an individual set of exercises, which corresponds to the abilities, health status.For people with a large overweight, for example, many types of fitness are contraindicated, as they can cause knee and back injury, an increase in blood pressure and much more.In this case, a simple walk is ideal as a training.It has been scientifically proven that walking within 30-40 minutes significantly reduces the risk of cardiovascular disease daily, helps improve well-being and increase the overall tone of the body.
The causes of excess fat
Fat in the abdominal area and sides can accumulate for various reasons:
Health problems.Extra centimeters in the waist area can indicate the presence of various diseases as well as visceral fat, how is it?-Deposits around the internal organs that prevent the normal functioning of systems.Revenge life: sitting work, abundance of fatty foods, fast food, lack of sleep-All this may be the reason for excess fat.How is it?Psychological factors: the inability to cope with different life circumstances, the habit of "catching" stress is for company or boredom.
Excess weight appears for one or more reasons at the same time, so in an effective fight with excess pounds you need an integrated approach: working with a psychologist on the formation of 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 it be possible to get visible results.Divide each lesson into two parts: cardio and power.
Cardio-rings help the body cheer, prepare for the next load, in addition:
- contribute to the acceleration of metabolism;
- Lower the level of cortisol - this is the so -called "stress hormone" whose excess often leads to overeating and breakdown, sleep disturbances;
- Improving the work of cardiovascular and respiratory systems, increasing durability;
- Calories are actively burned when compared to the second part of the learning power.
MINK Kardio should include intense exercises that quickly replace each other so that the body does not have time to get used to it.You can alternate the jump and jogging with high elevators of thighs, meetings and attacks.It is optimal for this part to last at least 20 minutes, and to reduce weight will be useful to adjust full cardio training 2-3 times a week for 40-60 minutes.Even active walking at a fast pace will be a great option.
Foam
Currently, training the so -called interval in different systems is actively used in the world of fitness.They are known as the most effective experts: one type of load replaces the other, so the body does not have time to get used to it, it continues to work at the border, actively burning calories.Such training strengthens muscles, cardiovascular and respiratory systems, improves metabolism, accelerates protein synthesis.
Such training includes three main groups of exercises:
Aerobic: jogging, bike, fast walking, rope, jumping, dancing.They increase the pulse, increase sweating, help the body warm, prepare for the rest.Sylvic: twisting, grass, tilments, legs.They are created to strengthen the muscles.Gimnastics or stretching - the last stage of training that helps to relax, restore breathing and heartbeat.
For women, yoga, Asanas (movements, exercises) in which they are replaced smoothly by one another, contribute to ensure, reduce stress, but work well, and process major muscle groups may be appropriate.You can perform them at home, and the carpet can be replaced with a regular towel.
Jogging or walking
Running or walking - what to choose to reduce weight?Most people are likely to say that the first option is certainly a leader.A vague walk for many seems to be a common profession that cannot contribute to the burning of fat.Is it so?We will analyze the main changes:
Walking helps to strengthen the beef muscles, jogging - chest, back, shoulder band, hips and buttocks.At the time of the run, a person experiences a "flight phase", which causes a large shock load for the spine, joints.There is no stage in walking.A gum is safe, which cannot be said for the direction, in which the likelihood of various damage and pathologies have increased significantly due to increased load for the heart, respiratory system, spine, joints.
Running and walking affects each person different.If there are no health problems, jogging gives moral and physical pleasure, then for losing weight it is best to choose them.If there are problems with the cardiovascular system, the spine, joints or any jogging causes moral embarrassment, then walking is the best option.In this case, it is desirable to walk for at least an hour, respecting a fairly rapid pace, the daily rate will be about 8000-10000,000 steps or 5-7 kilometers-this is a recipe for longevity, a good medicine for many diseases.
Exercise Planck
Planck exercise by fitness instructors is considered a well -deserved classic way, as almost all major muscle groups are included:
- Press: Included direct, oblique abdominal muscles;
- Back: the lower part of the back, the attitude correction occurs;
- large chest, deltoid;
- gluteal;
- quadratic;
- calf;
- Ijet.
When performing the "bar" exercise, a uniform load distribution occurs in all muscle groups, because of this, effectiveness is ensured.In addition, with proper execution, there is no load on the knee joints, which makes the bar accessible to people with muscle system violations, but only after advising a doctor and under the direction of an experienced fitness instructor.
Classic
The classic rod refers to the isometric group of exercises: with the correct execution, there is no load for the joints, the body remains stationary, static fixed.It has two types:
Light hands.This option is simpler, it is available to beginners because the load falls on their feet.The location is in the elbows.It is more difficult to maintain this position, as the weight is evenly distributed among all the reference points: forearms, elbows and leg muscles.It will take a lot of effort to maintain the body in an equal position.
To perform, it is necessary to get emphasis on the right arms or elbows, as for the holidays.The body must be extended in an equal line.Exercise has a second name - the "board", which accurately describes the essence of behavior: there should be no deviations on the lower back, buttocks, the legs are directed, the knees are strengthened.This position should be banned for 20-30 seconds, during which all muscle groups will feel, there may also be slight vibration or a feeling of heat-all this shows the correctness of the execution.The bar is easy to perform at home, requires no special equipment or shape.
side
The side bar includes the waist muscles and sides.It can also be performed with a straight arm and elbow, and the sequence is as follows:
- Take a position for a classic bar;
- Expand the issue by 90 degrees, taking a steady position: one hand stands on the floor, carpet, the other must rise up;
- Pull the whole body in a row, a tension sensation at the waist, the body's side muscles must appear;
- Adjust the position for 20-30 seconds.
The side bar requires control over balance and balance, improves coordination, concentration.
Twisting
It may not be easy for a woman to reach a flat belly due to anatomical features: a sufficient fat layer is needed to hold a baby.But in most cases, of course, overweight is a consequence of improper food, lack of physical activity and psychological problems.The main thing is to get yourself in time, but you can start with the simplest exercise - twist.
There are some of their varieties:
Classic.Formal (or leg lifts).Kno- "elbow-kollo".
They can be performed at home, using only one rug or in the gym using special equipment.Consider the technique in more detail further - in the section "Exploresing the floor".
Respiratory
Recently, respiratory exercises have become widespread, which guarantees that with its help you can remove the hanging stomach, sides in a short time.It can be used as an addition to the positions of the common yoga or fitness to improve the functioning of the respiratory system.Moreover, such exercises can be used as meditation, for relaxation, security, they can become a good weapon to combat stress.
But with all this, every healthy person should understand that it is possible to remove a hanging stomach reliably and without impairment of health only with the help of continuous training, lack of calories, changes in food habits and these respiratory techniques will only help speed up the process.
shelf
Jumping with a rope is a great opportunity to start and finish training, they will help the body enjoy, warm up and warm up in front of the energy part.In addition, regular jumps:
improve coordination;contribute to the development of the cardiovascular system;strengthening of the light and respiratory tract;adjust the behavior.
Enough 3-5 minutes before and after training to increase the effectiveness of class.The only nuance is that jumping jumps are contraindicated for people with heart and spinal diseases, women during menstruation, pregnancy, and a high degree of overweight.
gymnastics
Another common way to reduce volumes in the abdomen and waist - exercises using a special gymnastics stake - Hulahup.He is really able to help, but his action will be local - will leave a few inches from the body area, all other areas will remain intact.
In addition, it does not strengthen the muscles, but only has a massage effect, promotes the outflow of the lymph.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 made.
Hulahup classes are contraindicated for women during critical days and pregnancy, with gynecological diseases, the presence of redness, itching or irritation on the skin.
recliner
Tilts contribute to strengthening the siding of the abdomen and waist.This is a simple but very effective exercise, known for many since school study.Implementation technique is as follows:
The initial position of the stay, the width of the shoulder of the legs;In extraction, it is necessary to raise your right hand up and make a slope to the left, as if squeezing the left side;In spirit, return to its original position;In extraction, make a turn in the next direction.
To increase the effect, you can put a dumbbell of 0.5-1.5 kg or be fastened to the wrist.This will include the quadrilateral muscles, biceps, chest and back.
Exercises lying on the floor
Not every person can afford a reconciliation in a fitness center or find time to visit it, training will be home training without equipment, they only need a carpet.
Lifting the body lying on the back
The starting position - lying on the back, the legs are bent on the knees, stand on the floor.In extraction, it is necessary to remove your head, neck, shoulder blade from the floor, in inspiration - slowly return to the starting position.It is recommended to do 2-3 repetitions 15-20 times.
It is necessary to grow and fall slowly, so there will be greater stress, the training effect will be better.You can combine raising the issue with any cardio improvement, you get a good interval lesson:
30 jumps with a rope;10 elevators of the case lying on the back;10 jumps in place;20 seconds in the grass;20 slopes on the side (10 on one side);30 jumps on the rope.
3-4 such circles will last 10-15 minutes, but almost all muscle groups will work-the perfect acuse for the early breakfast.It can be performed five times a week, which will significantly improve physical.shape
By lowering the stretched legs
The elevator of the legs that extend or the opposite turn 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 lying on the back, the bottom of the back and the buttocks should be firmly crushed on the floor.This should be monitored when performing the exercise, otherwise unpleasant, painful sensations can occur in the lower back;In extraction, it is necessary to raise your legs at about 45 degrees, a strong tension in the lower abdomen will be felt;In breath, lower your feet.
For starters you can raise their feet alternately, so exercise will be easier to perform.On the contrary, advanced athletes can complicate it: in extraction, remove head, neck, shoulder blade and legs from the floor, pull them to each other.
Exercise "scissors"
The "scissors" exercise affects the rectum and oblique press muscles as well as the anterior surface of the buttocks.It is more suitable for advanced athletes, as it is a complex version of the previous exercise.Technique:
The initial stretch position on the back, the buttocks, the bottom of the back, the shoulder blades are firmly pressed on the floor;In extraction, it is necessary to raise your feet at an angle of about 45 degrees and with the delay of this position to make them "scissors" about 8-10 times.
It is recommended to make at least three approaches, add to the interval training.For complications, you can wear ankle.
Exercise for the "Lokot-Colon" press
"Lokot-column" helps to strengthen the oblique abdominal muscles, it is necessary to do: it is necessary:
To get the starting position lying on the back, the knees are bent, the bottom of the back is pressed tightly on the floor;The arms behind the head, the elbows are divorced on the side;In extraction, it is necessary to remove the body from the floor: head, neck, shoulder blade;Make the turn, pull the left elbow into the right knee;In inspiration, return to its original position;Change the side to the extraction.
Repeat 8-10 times for each side.Exercise can also be included in the interval training.
Exercise “bike”
The "bike" exercise is known for many by school or even kindergarten.It is quite useful, effective for the abdominal muscles, contributes to their active study.Implementation technique is as follows:
The initial stretch position on the back, the bottom of the back is pressed tightly on the floor, the legs are bent on the knees;The wings intersect behind the head;In extraction, it is necessary to remove from the blade of 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.
"Bike" should be done at least three times, it should feel heat and tension in the press muscles.
Specialist's opinion
Experienced fitness instructors say directly: do not trust the seductive photo from the "Before and After" category, mythical reviews promising to pump the donkey or make the press cubes in 10 days.Work in the body is a long process that combines not only regular training but also proper nutrition, to work with psychology.Already explained this sequence, look above.Restrictions on food and exhausting classes will not give a result if a person does not know how to cope with stress, continues to capture difficult situations and problems of life or is always for a company with all families.
Therefore, for loss of high quality weight, competent weight without damage to health, both physical and psychological, it is best to contact specialists of the weight loss clinic.Only they will be able to approach the issue in a comprehensive way, to choose a technique that will easily go to life and safely acquire a foundation, will become part of it.