Extra centimeters at the waist and cause a lot of disadvantages to people with overweight, causing complexes and confidence.In the pursuit of the perfect body, the losing weight is ready to do much: exhausting diets that are exhausted training in the gym or even taking drugs - are used a lot.Today we will talk about a set of exercises for weight loss 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 to the body because:
- strengthen immunity;
- Improve work in the cardiovascular system;
- Increase strength, endurance;
- Reduce the likelihood of depression and apathy as the production of the "hormone of happiness" - serotonin is activated;
- Intensive supplies cells with oxygen;stimulate the brain,
- Improve concentration, performance, tendency to exercise;
- Reduce insomnia, make sleep better, deep;
- they slow down aging processes of cells and tissues;
- Normalize metabolism;Strengthen the muscle corset, improve the attitude.
The most important thing is to choose an individual set of exercises that match skills, health status.For people with a fairly large overweight, for example, many types of fitness are contraindicated as they can cause knee and lower back injuries, an increase in blood pressure and more.In this case, a simple walk is ideal as a workout.It is 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 area with the stomach and sides can be accumulated for different reasons:
Health problems.Extra centimeters at the waist may indicate the presence of various diseases as well as visceral fat, how is it?-Deposites around the internal organs that prevent the normal function of the system.Revenge Lifestyle: sedentary work, abundance of fatty foods, fast food, lack of sleep-all this may be the reason for the appearance of excess fat.How is it doing?Psychological factors: Inability to cope with different life conditions, the habit of "grabbing" stress, is for company or boredom.
Excess weight is displayed for one or more reasons at the same time, so in an effective struggle with excess kg you need an integrated approach: To work with a psychologist on the formation of proper eating habits, exercises and proper nutrition.
Where should i start training?
Education must be performed 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-dependent helps the body cheer up, prepare for the upcoming load, in addition:
- contribute to the acceleration of metabolism;
- Reduce the level of cortisol - this is the so -called "stress hormone" whose excess often leads to overeating and collapse, sleep disorder;
- Improve work on the cardiovascular and respiratory systems, increased endurance;
- Calories are actively burned, compared to the other, the current part of the lesson.
Cardio-Mink should contain intense exercises that quickly replace each other so that the body does not have time to get used to it.You can change jumps and run with high elevators of the hips, squats and attacks.It is optimal that this part lasts at least 20 minutes and reducing the weight will be useful for arranging full cardio training 2-3 times a week for 40-60 minutes.Even active walking at a quick pace will be a great opportunity.
Fat burning kit
Currently, the so -called interval training in different systems is actively used in the fitness world.They are recognized as the most effective experts: one type of load replaces the other so that the body does not have time to get used to it, works constantly on the border, actively burning calories.Such training strengthens muscles, cardiovascular and respiratory systems, improves metabolism, speeds up protein synthesis.
Such training includes three main groups of exercises:
Aerobic: Running, bike, quick walk, rope, jump, dance.They increase the pulse, improve sweating, help the body warm up, prepare for the next part.Sylvic: twisting, bar, tiles, legs.They are designed to strengthen the muscles.Gimnastics or stretching - the last training phase that helps relax, restore breathing and heartbeat.
For women, yoga, asanas (movements, exercises), in which they are smoothly replaced by each other, contribute to calming down, reducing stress, but training well and preparing the main muscle groups can be suitable.You can perform them at home and the rug can be replaced with a regular towel.
Running or going
Run or go - what to choose to reduce weight?Most people are likely to say that the first option is definitely leading.An unheard of walk for many seems to be a regular occupation that cannot contribute to fat burning.Is that so?We will analyze the most important differences:
Walking helps strengthen the calf muscles, run - chest, back, shoulder ribbon, hips and buttocks.At the time of jogging, a person experiences a "flight phase" that causes a rather large shock load for the spine, joints.There is no this phase of walking.A chewing gum is safe, which cannot be said to run, where the likelihood of injuries and different pathologies increases significantly due to increased strain on the heart, the respiratory system, the spine, joint.
Running and walking affect each person differently.If there are no health problems, running gives moral and physical pleasure, it is for weight loss better to choose them.If there are problems with the cardiovascular system, spine, joint or any exit to the race causing moral discomfort, it is the best option the best option.In this case, it is desirable to walk at least an hour and adhere to a fairly fast pace, the daily norm will be around 8000-10000 thousand steps or 5-7 kilometers-this is a recipe for long life, a good means of many diseases.
Training Planck
Exercise "Planck" by fitness instructors is considered classic, as almost all the most important muscle groups are involved:
- Press: The straight, oblique muscles in the stomach are involved;
- Back: the crucifix, correction of attitude arises;
- big breast, deltoid;
- Gluteal;
- Quadriceps;
- calf;
- hips.
When performing the "bar" exercise, a uniform distribution of the load in all muscle groups occurs due to this effectiveness.In addition, with proper execution, there is no load on the knee joints, making the rod available to people with a violation of the musculoskelet system, but only after hearing a doctor and under the guidance of an experienced fitness instructor.
Classical
The classic bar refers to the isometric group of exercises: With the correct execution, there is no strain on the joints, the body remains movable, static firm.She has two varieties:
Light hands.This option is the simplest, is available to beginners because the load falls on their feet.The location is on the elbows.It is more difficult to hold this position as the weight is evenly distributed between all reference points: forearms, elbows and leg muscles.It will require a great deal of effort to maintain the body in a smooth position.
To perform, it is necessary to emphasize straight arms or elbows, as for push -ups.The body must be elongated in a smooth line.The exercise has a different name - "table" that accurately describes the essence of the attitude: Do not deflate in the crucifix, the buttocks, the legs are corrected, the knees are tightened.This position must be detained for 20-30 seconds, where all muscle groups will be felt, there may also be a light shaking or a feeling of heat-all this indicates the correction of the performance.The line is easy to perform at home, it does not require special equipment or shape.
Lateral
The sidebar involves the muscles of the waist and sides.It can also be performed with a straight arm and elbow, and the sequence is as follows:
- Take a position to a classic bar;
- Expand the case by 90 degrees, where it takes a stable position: one hand rests on the floor, the rug, the other must be raised on top;
- Pull the entire body into a line, a sensation of tension at the waist, the side muscles of the body must appear;
- Fix the position for 20-30 seconds.
The lateral beam requires control of equilibrium and balance, improves coordination, concentration.
Twisting
It may not be easy for a woman to achieve a flat stomach due to anatomical features: a sufficient layer of fat is needed to carry a child.But in most cases, of course, obesity is a consequence of incorrect nutrition, lack of physical activity and psychological problems.The most important thing is to take yourself up in time, but you can start with the simplest exercise - twisting.
There are several of their varieties:
Classical.Formal (or elevators on the legs).Kno- “Elbow-Kollo”.
They can be performed at home by using only one blanket or in the gym using special equipment.Consider the technique in more detail - in the section "Exercises lying on the floor."
Breathing gymnastics
Recently, breathing exercises have become widespread, which guarantees that using it can remove the hanging stomach, pages in a short time.It can be used as an addition to yoga bags or common fitness to improve the operation of the respiratory system.In addition, such exercises can be used as meditation, for relaxation, insurance, they can become a good weapon to fight stress.
However, with all this, every sensible person should understand that it is possible to remove a hanging stomach reliably and without damage to health only by constant exercise, caloric mass, changes in eating habits and these breathing techniques will only help speed up the process.
Rack
Jumping with a rope is a great opportunity to start and finish training, they will help the body cheer up, warm up and warm up in front of the power part.In addition, regular jumps:
improve coordination;contribute to the development of the cardiovascular system;strengthen the light and airways;Adjust attitude.
Enough 3-5 minutes before and after training to increase class efficiency.The only shade is that jumping jumps are contraindicated to people with heart and spine, women during menstruation, pregnancy as well as with a high degree of obesity.
Gymnastics hanger
Another fairly common way to reduce the quantities in the stomach and waist - exercises using a special gymnastics hanger - hulahup.He is really able to help, but his action will be local - it will leave a few centimeters 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 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.
Classes with Hulahup are contraindicated to women in critical days and pregnancy with gynecological diseases, the presence of rash, itching or skin irritation.
Slopes
Slips help to strengthen the lateral muscles of the stomach and waist.This is a simple but rather effective exercise known to many since the time of study in school.The implementation technique is as follows:
The starting position to stand, the legs shoulder -width;When exhaling it is necessary to raise the right hand up and take a slope to the left, as if he was squeezing the left side;On the breath, return to its original position;On exhalation, turn in the other direction.
To improve the effect, you can pick up a dumbbell of 0.5-1.5 kg or attached to the wrists.This will include the muscles of the quadriceps, biceps, chest and back.
Exercises lying on the floor
Not every person can afford a subscription to a fitness center or find time to visit it, training will be a workout at home without equipment, they only need a blanket.
Lift the body lying on the back
The starting position - lying on the back, the legs are bent at the knees, standing on the floor.On exhalation, it is necessary to tear the head, neck, shoulder blades from the floor, on 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 that there will be a greater stress, the effect of exercise will be better.You can combine the emergence of the case with any cardio improvement, you get a good interval tuition:
30 jumps with a rope;10 Elevators of the case lying on the back;10 jumps in place;20 seconds at the bar;20 slopes to the side (10 per side);30 jumps on the rope.
3-4 Such circles take 10-15 minutes, but almost all muscle groups will work-the perfect charge for the early morning.It can be performed five times a week, which will improve physically.Form.
Lowering the legs lying down
The lift of the legs lying or reverse twisting is an effective exercise for the abdomen, which is often the most problematic place for women.The implementation technique is as follows:
The starting position of lying on the back, the crucifix and the back must be pressed close to the floor.This must be monitored when performing the exercise, otherwise unpleasant, painful sensations in the crucifix can occur;On exhalation it is necessary to raise the legs by approx.45 degrees, a strong tension in the abdomen will be felt;Lower the legs of the spirit.
For beginners, you can raise your legs alternately so that the exercise will be easier to perform.Advanced athletes, on the contrary, can complicate it: When exhaling, tear your head, neck, shoulder blades and legs from the floor, pull them to each other.
Training “scissors”
The exercise "scissors" affects the press's rectus and oblique muscles as well as the front surface of the hips.It is more suitable for advanced athletes as it is a complicated version of the previous exercise.Technique:
The starting position of lying on the back, buttocks, crucifixion, shoulder blades are tightly pressed on the floor;On exhalation, it is necessary to raise the legs at an angle of approx.45 degrees and on the delay of this position to make them "scissors" approx.8-10 times.
It is recommended to make at least three approaches, add to interval training.For complication you can put your ankles on.
Exercise to the press “Lokot-Colon”
"Lokot-Colone" helps to strengthen the sloping muscles of the stomach, it is necessary to produce: It is necessary:
To take the starting position of lying on your back, the knees are bent, the crucifix is pressed close to the floor;The arms behind the head are the elbows separated to the side;On exhalation it is necessary to tear the body from the floor: the head, neck, shoulder blades;Make turn, pull left elbow to the right knee;In inspiration, return to its original position;Change the page on exhalation.
Repeat 8-10 times for each side.The exercise can also be included in the interval training.
Training “bike”
Exercise "bicycle" is known to many from school or even kindergarten.It is quite useful, effective for the abdominal muscles, contributes to their active examination.The implementation technique is as follows:
The starting position of lying on the back, the crucifix is tightly pressed on the floor, the legs are bent at the knees;The arms are crossed behind the head;On exhalation it is necessary to tear the head, neck and shoulder blades from the rug;With your feet to make a "bike" for 10-20 seconds, the time depends on the level of physical preparation.
The "bike" should be made at least three times, must feel the heat and tension in the press muscles.
The specialist's opinion
Experienced fitness instructors directly say: Don't believe the tempting photo from the "Before and After" category, mythical reviews that promised to pump the robbery or make the presses in 10 days.Working on the body is a long process that not only combines regular exercise, but also proper nutrition, work with psychology.Already explained this sequence, see above.Limitations in food and exhausting classes do not produce a result if a person does not know how to tackle stress, continue to seize difficult life situations and problems or are always for a company with all households.
Therefore, it is too high quality, competent weight loss without injury to health, both physically and psychologically, better contacting specialists in the weight loss clinic.Only they will be able to approach the solution of the problem extensive, to choose a technique that will easily go into life and surely gain a foothold, becomes part of it.