The waist area causes too much discomfort for people with extra centimeters overweight, causing complexes.In search of the correct body, the weight of losing is ready to do a lot: tedious diet that eliminates training in the gym or even by taking drugs - is used a lot.Today we will talk about a set of weight loss and exercises for sides.Are they really effective?What results should you expect?We will analyze this article in more detail.
Effective practice for weight loss and sides
Physical exercise is very useful for the body, because:
- Strengthen immunity;
- Improve the work of the cardiovascular system;
- Increase in strength, endurance;
- Reduce the possibility of depression and apathy, as the production of "hormones of happiness" during classes - serotonin is active;
- Intensive supply of cells with oxygen;Stimulate the brain,
- Improve concentration, performance, training trend;
- Reduce insomnia, improve sleep, deep;
- Slows the aging processes of cells and tissues;
- Common metabolism;Strengthen muscle corsets, improve the posture.
The main thing is to choose an individual set of exercise, which corresponds to skills, health status.For example, for people with quite high weight, many types of fitness are contraindicated, as they can cause knee and low back injuries, increased blood pressure and more.In this case, a simple walk is ideal as a training.It is scientifically proved that walking within 30–40 minutes reduces the risk of daily heart diseases, which helps improve welfare, and increases the overall tone of the body.
Additional fat
Fats in the area of the stomach and sides can accumulate for various reasons:
health problems.The extra centimeter in the waist area can indicate the presence of various diseases, as well as intestine fats, how is this?-The internal organs as well as prevent normal functioning of the system.Revenge lifestyle: Molartious work, abundance of fatty foods, fast food, sleep deficiency-all can be the reason for the presence of additional fat.How is this?Psychological factors: Inability to deal with various life conditions, "seized" is for the habit of stress, company or boredom.
Additional weight appears at the same time for one or more reasons, so in an effective conflict with more kilograms you require an integrated approach: working with a psychologist on the formation of proper food habits, exercises and proper nutrition.
To start training?
Training should be done regularly, at least three times a week, only then it will be possible to get visual results.Divide each text into two parts: cardio and power.
Cardio-removal helps to please the body, prepare for the upcoming load, in addition:
- Contribution to acceleration of metabolism;
- Reduce cortisol levels - this is so "stress hormone", which often leads to more food and breakdown, sleep disturbances;
- Improve the work of heart and respiratory systems, increase patience;
- Calories are actively burnt when compared with the second, power part of the text.
Cardio-Mink should include intensive practice that quickly replace each other so that the body does not have time to make it habit.You can walk with alternative jump and high lifts of hips, squats and attacks.It is optimal that this part lasts at least 20 minutes, and will be useful to arrange weekly full cardio training weekly for 40–60 minutes to lose weight.Even walking at a fast pace will be a great option.
Fat burning set
Currently, so -Called interval training in various systems is used actively in the world of fitness.They are identified as the most effective experts: one type of load replaces the other, so the body does not have time to use it, works on the border continuously, actively burns calories.Such training strengthens muscle, heart and respiratory systems, improves metabolism, accelerates protein synthesis.
Such training includes three main groups of practice:
Aerobic: Running, bicycle, fast walking, rope, jumping, dancing.They increase the pulse, increase sweating, help to heat the body, prepare for the next part.Silvic: Twisting, bar, tillams, legs.They are designed to strengthen muscles.Gimnastics or stretching - The final stage of training that helps relaxation, restore breathing and heartbeat.
For women, yoga, asanas (movements, exercises) in which each other is replaced smoothly, contribute to reducing stress, but works well, and the main muscle groups may be suitable.You can perform them at home, and the rug can be replaced with a regular towel.
Run
Running or walking - what to choose to lose weight?Most people are likely to say that the first option is definitely leading.For many people, walking an untoward is a common business that cannot contribute to fat burning.Is it soWe will analyze the main differences:
Walking helps strengthen the calf muscles, running - chest, back, shoulder girdle, hips and buttocks.At the time of jogging, a person experiences a "flight phase", which causes quite large shock loads for the spine, joints.This is not a phase in walking.A gum is safe, which cannot be said about walking, in which the possibility of injuries and various deformities increases considerably due to the increased weight for the heart, respiratory system, spine, joints.
Running and walking affect each person differently.If there is no health problem, runs give moral and physical pleasure, then it is better to choose them for weight loss.If there are problems with every exit for cardiovascular systems, spine, joints, or runs, then it is the best option to walk moral discomfort.In this case, it is desirable to run for at least one hour, following a quite high speed, the daily ideal will be around 8000-10000 thousand steps or 5-7 kilometers-it will be a recipe for longevity, a good remedy for many diseases.
Exercise plank
Exercise "Planck" by fitness instructors is considered classic classic, as almost all the main muscle groups include:
- Press: The straight, oblique muscles of the stomach are included;
- Back: The lower back, the posture improves;
- Big breasts, deltoids;
- Glutial;
- Quadriseps;
- calf;
- ass.
When exercising "bar", all muscle groups have a similar distribution of loads, due to 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 a musculoskeletal system violations, but only after consulting a doctor and under the guidance of an experienced fitness instructor.
Classic
The classic bar refers to the isometric group of exercise: with the correct execution, there is no weight for the joints, the body remains sedentary, statistically fixed.He has two varieties:
Light hand.This option is the simplest, available to beginners, as the load falls on their feet.The location is on the elbow.This condition is more difficult to hold, as the weight is evenly distributed between all reference points: the front, the elbow and the leg muscles.This will make a lot of effort to maintain the body in a similar position.
To perform, it is necessary to emphasize direct weapons or elbows, as for push -ups.The body should be exalted in a similar line.Another name for exercise is - "board", which accurately describes the essence of the asana: the lower back should not have a deflection, the buttocks, the legs become straight, the knees are tightened.This condition should be detained for 20–30 seconds, during which all muscle groups will be felt, a mild trembling or a feeling of heat can also be a feeling-it all indicates the purity of execution.The bar is easy to perform at home, it does not require special equipment or size.
Latent
The side bar consists of the muscles of the waist and sides.This can also be done with a straight hand and elbow, and the sequence is as follows:
- Take a position for a classic bar;
- Extend the case up to 90 degrees, taking a stable position: one hand rests on the floor, the rug, the other must be raised up;
- Draw the entire body into a row, the sensation of tension in the waist, the muscles of the side of the body should appear;
- Fix the situation for 20-30 seconds.
The lateral bar requires control over balance and balance, improves coordination, concentration.
Dread
It may not be easy for a woman to achieve a flat stomach due to physical features: a child requires a sufficient fat layer to bear.But in most cases, of course, excess weight is the result of improper nutrition, lack of physical activity and psychological problems.The main thing is that you take yourself on time, but you can start with the simplest exercise - twisting.
They have many varieties:
Classic.Formal (or leg lift).Kno- "Elosion-Kolo".
They can only be performed at home only in a rug or gym using special equipment.Consider the technique in more detail - in the section "practice on the floor."
Respiratory gymnastics
Recently, breathing exercises have become widespread, which guarantees that with its help you can remove the stomach, sides hanging at some time.It can be used as in addition to yoga pose or simple fitness to increase the operation of the respiratory system.In addition, such exercises can be used as attention, for relaxation, assurance, they can become a good weapon to combat stress.
But with all this, every sensible person should understand that only continuous training, lack of calories, changes in food habits, and these breathing techniques will only help to speed up the process.
Rack
Jumping with a rope is a good option to start and finish training, they will help the body cheer, heat and heat in front of the power part.In addition, regular jumps:
Improve coordination;Contribution to the development of the cardiovascular system;Strengthen light and respiratory tract;Adjust the posture.
To increase the effectiveness of classes, 3-5 minutes sufficient before and after training.The only nuances are that jumping jumping for people with heart and spinal diseases, menstruation, with women during pregnancy -with high levels of obesity.
Gymnastics hop
Another fair way to reduce the volume in the abdomen and waist is a fairly common way - a special gymnastic hop - exercise using Hulaup.He is really able to help, but his action will be local - it will leave a few centimeters from the body area, all other areas will remain untouched.
In addition, it does not strengthen the muscles, but only has a massage effect, promotes the outflow of lymph.Hulaup can release injuries and injuries on the skin, it all depends on its weight and the quality of rubber, making it made.
Classes with Hulaup are contraindicated for women during significant days and pregnancy, with gynecological diseases, the presence of rash, itching or irritation on the skin.
bends over
Tilt contribute to strengthening the lateral muscles of the abdomen and waist.It is a simple, but quite effective exercise, which is familiar with many people from the time of study in school.The implementation technique is as follows:
The initial position of standing, the leg shoulders -the world;When exhaling, it is necessary to raise the right hand up and make a slope on the left, such as squeeze to the left;Return to your original position on breath;When exhaling, make a turn in the other direction.
To increase the effect, you can pick up a dumbbell of 0.5–1.5 kg or decide on the wrist.This will include quadriseps, biceps, chest and back muscles.
Exercise lying on the floor
Not every person can take a subscription for a fitness center or cannot find time to see it, training will be a training at home without equipment, they only require a rug.
Lifting the body
Initial position - lying on the back, the legs are bent on the knees, standing on the floor.When exhaling, at motivation, it is necessary to tear the head, neck, shoulder blades from the floor - return to the initial position.It is recommended to recur 2-3 times 15-20 times.
It is necessary to get up and fall slowly, so there will be more stress, the impact of training will be better.You can combine the rise of the case with any cardio reform, you get a good interval lesson:
Jumps 30 with a rope;10 lifts of the case lying on the back;10 jump in place;20 seconds in the bar;20 slope (10 per side) in the side;Jumps 30 on the rope.
3-4 such circles will take 10–15 minutes, but almost all muscle groups will work in the morning.This can be done weekly five times, which will improve physically.Form.
Lower the feet
The lift of a liar or reverse twisting legs is an effective exercise for the lower abdomen, often the most problematic space for women.The implementation technique is as follows:
The initial position of lying on the back, the lower back and the buttocks should be pressed tightly on the floor.It should be monitored while exercising, otherwise unpleasant, lower back may have painful sensations;When exhaling, it is necessary to increase the legs to about 45 degrees, a strong stress will be felt in the lower abdomen;On the breath, reduce the leg.
For beginners you can lift their feet alternately, so it will be easy to exercise.Advanced athletes, by contrast, can complicate it: when exhaling, tear the head, neck, shoulder blades and legs from the floor, pull them each other.
Exercise "scissors"
The exercise "scissors" affects the rectus and oblique muscles of the press, as well as the front surface of the hips.It is more suitable for advanced athletes, as it is a complex version of previous exercises.Technology:
The initial position of lying on the back, buttocks, lower back, the shoulder blade is tightly pressed on the floor;When exhaling, it is necessary to lift the legs at an angle of about 45 degrees and about 8–10 times to make them "scissors" on delay in this condition.
It is recommended to create at least three approaches, add to interval training.For complexity, you can put on the ankles.
Exercise for press "Lokot-Kolone"
"Lokot-Kolone" helps strengthen the oblique muscles of the stomach, it is necessary to make: it is necessary:
To take the initial position of lying on the back, the knees are bent, the lower back is pressed on the floor tightly;The arms behind the head, the elbow is divorced in the side;When exhaling, it is necessary to tear the body from the floor: head, neck, shoulder blades;Rotate, pull the left elbow to the right knee;Return to your original position, on inspiration;Exhale the side.
Repeat 8–10 times for each side.Exercise can also be included in interval training.
Exercise "bicycle"
Exercise "bicycle" is familiar with many people from school or kindergarten.It is quite useful, effective for abdominal muscles, contribute to their active study.The implementation technique is as follows:
The initial position of lying on the back, the lower back of the back is tightly pressed on the floor, the feet are bent on the knees;Weapons cross from behind the head;When exhaling, it is necessary to tear the head, neck and shoulder blades from the rug;Time depends on the level of physical preparation, with your feet to create a "bicycle" for 10–20 seconds.
The "bicycle" should be made at least three times, feeling heat and stress in the muscles of the press.
expert opinion
Experienced fitness instructors directly say: "First and after" do not believe in breathtaking photos from the category, mythological reviews promise to pump donkeys or create press cubes in 10 days.Work on the body is a long process that combines not only regular training, but also proper nutrition, works with psychology.Already explained this sequence, see above.The restriction in food and exhausted classes will not give a result if a person does not know how to cope with stress, continues to seize difficult life situations and problems or always for a company with all homes.
Therefore, it is better to contact experts from the weight loss clinic, both physical and psychologists, both physical and psychologists without loss to health.Only they will only be able to contact the solution of this issue widely, to choose a technique that will easily go into life and will safely accumulate one leg, become part of it.