Additional centimeters in the waist area cause many inconvenience to overweight people, cause complexes and self -control.In search of the perfect body, the loser weight is ready to do a lot: exhausting diets that exhausted training in the gym or even taking drugs, it is 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 for the body, because:
- strengthen immunity;
- Improve the work of the cardiovascular system;
- increase strength, resistance;
- Reduce the probability of depression and apathy, since during classes the production of "happiness hormone" is activated: serotonin;
- intensely supply cells with oxygen;stimulate brain,
- improve concentration, performance, tendency to training;
- reduce insomnia, improve sleep, deep;
- GRINDING THE CELL AND FABRIC AGING PROCESSES;
- normalize metabolism;Strengthen muscle corset, improve posture.
The main thing is to choose an individual set of exercises, which corresponds to skills, health status.For people with a fairly large overweight, for example, many types of physical state are contraindicated, since they can cause knee and lower back injuries, an increase in blood pressure and much more.In this case, a simple walk is ideal as training.It has been scientifically demonstrated that walking within 30-40 minutes significantly reduces the risk of cardiovascular diseases per day, helps improve well-being and increases the general tone of the body.
The causes of excess fat
Fat in the abdomen area and sides can accumulate for several reasons:
Health problemsAdditional centimeters in the waist area may indicate the presence of several diseases, as well as visceral fat, how is it?-Prosites around the internal organs that avoid the normal functioning of the systems.Revenge lifestyle: sedentary work, abundance of fatty foods, fast food, lack of sleep, everything can be the reason for the appearance of excess fat.How is?Psychological factors: the inability to deal with various circumstances of life, the habit of "seizing" of stress, is for the company or boredom.
Excess weight appears for one or more reasons at the same time, so in an effective struggle with the excess of kilograms needs an integrated approach: working with a psychologist in the formation of adequate eating habits, exercises and adequate nutrition.
Where to start training?
The training must be carried out regularly, at least three times a week, only then will it be possible to obtain visible results.Divide each lesson into two parts: cardio and power.
Cardio-Reigns help the body to be encouraged, prepare for the next load, in addition:
- contribute to the acceleration of metabolism;
- Reduce the cortisol level: this is the "stress hormone" that is called that, whose excess often leads to excess and decompositions, sleep alterations;
- Improve the work of cardiovascular and respiratory systems, increasing resistance;
- The calories are burned actively, compared to the second part of the power of the lesson.
Cardio-lamina should include intense exercises that are quickly replaced so that the body does not have time to get used.You can alternate jumps and run with high elevators of the hips, squats and attacks.It is optimal that this part lasts at least 20 minutes, and to reduce weight it will be useful for organizing full-right cardio training 2-3 times per week for 40-60 minutes.Even walking active at a fast pace will be a great option.
Fat burning game
Currently, intervals training called several systems is actively used in the world of physical aptitude.They are recognized as the most effective experts: a type of load replaces the other, so the body does not have time to get used to it constantly works at the limit, burning the calories actively.Such training strengthens muscles, cardiovascular and respiratory systems, improves metabolism, accelerates 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 to heat up, prepare for the next part.Sylvic: Twisting, Bar, Tilments, Pierras.They are designed to strengthen the muscles.Gymnastics or stretching: the final stage of training that helps to relax, restore breathing and heartbeat.
For women, yoga, asanas (movements, exercises) in which they are gently replaced, contribute to reassuring, reducing stress, but exercising well and developing the main muscle groups can be adequate.You can perform them at home, and the carpet can be replaced with a normal towel.
Running or walking
Run or walk: What to choose to reduce weight?It is likely that most people say the first option is certainly leading.A walkless walk for many seems to be a common occupation that cannot contribute to fat burning.Is that so?We will analyze the main differences:
Walking helps strengthen the calf muscles, run - chest, back, shoulder waist, hips and buttocks.At the time of jogging, a person experiences a "flight phase", which causes a fairly large shock load for the spine, the joints.There is not this phase to walk.A rubber is safe, what cannot be said about the race, in which the probability of injuries and various pathologies increases significantly due to the increase in heart load, the respiratory system, the spine, the joints.
Running and walking affects each person differently.If there are no health problems, runs give moral and physical pleasure, then for weight loss it is better to choose them.If there are problems with the cardiovascular system, the backbone, the joints or each exit to the execution cause moral discomfort, then walking is the best option.In this case, it is desirable to walk at least an hour, attached at a fairly fast pace, the daily norm will be approximately 8000-100,000 steps or 5-7 kilometers: this is a recipe for longevity, a good remedy for many diseases.
Planck exercise
The "Planck" exercise by Fitness instructors is considered deservedly classic, since almost all the main muscle groups are involved:
- Press: the straight and oblique muscles of the abdomen are involved;
- Back: the lower back, the posture correction occurs;
- Large chest, deltoid;
- buttock;
- quadriceps;
- calf;
- hips.
When performing the exercise of "bar", there is a uniform distribution of the load in all muscle groups, due to this, effectiveness is guaranteed.In addition, with the proper execution, there is no load in the knee joints, which makes the bar accessible to people with violations of the musculoskeletal system, but only after consulting a doctor and under the guidance of an experienced physical conditioning instructor.
Classic
The classic bar refers to the isometric group of exercises: with the correct execution, there is no load for the joints, the body remains motionless, static, fixed.She has two varieties:
Light hands.This option is the simplest, it is available for beginners, because the load falls.The location is in the elbows.It is more difficult to maintain this position, since the weight is distributed evenly among all the reference points: forearms, elbows and leg muscles.A lot of effort will be needed to keep the body in a uniform position.
To perform, it is necessary to emphasize straight arms or elbows, as well as to push.The body must be elongated in a uniform line.The exercise has a second name: "Board", which precisely describes the essence of the posture: there should be no deviations in the lower back, the buttocks, the legs are straightened, the knees are tight.This position must be arrested for 20-30 seconds, during which all muscle groups will be felt, there may also be a slight tremor or a sensation of heat, this indicates the correction of execution.The bar is easy to make at home, does not require special equipment or form.
Side
The side bar involves the muscles of the waist and the sides.It can also be done with an arm and the elbow straight, and the sequence is as follows:
- Take a position for a classic bar;
- Expand the case in 90 degrees, taking a stable position: one hand rests on the floor, the carpet, the other must be lifted above;
- Throw the whole body in a line, a sensation of tension at the waist, the side muscles of the body should appear;
- Arrange the position for 20-30 seconds.
The sidebar requires control over balance and balance, improves coordination, concentration.
Cramp
It cannot be easy for a woman to achieve a flat abdomen due to anatomical characteristics: a sufficient fat layer is needed to withstand a child.But in most cases, of course, overweight is a consequence of inappropriate nutrition, lack of physical activity and psychological problems.The main thing is to take time on time, but you can start with the simplest exercise: twist.
There are several of its varieties:
Classic.Formal (or leg elevators).Kno- "ElBow-Kollo".
They can be performed at home, using only a carpet or in the gym using special equipment.Consider more the technique in more detail, in the section "Exercises that lie on the floor".
Respiratory gymnastics
Recently, the breathing exercises have been generalized, which guarantees that with the aid can remove the hanging stomach, the sides in a short time.It can be used as an addition to yoga postures or ordinary aptitude to improve the functioning of the respiratory system.In addition, such exercises can be used as meditation, to relax, tranquility, they can become a good weapon to combat stress.
But with all this, each sensible person must understand that it is possible to eliminate a pendant stomach reliably and without health damage only with the help of constant training, calorie deficiency, changes in eating habits, and these breathing techniques will only help accelerate the process.
Shelf
Jumping with a rope is a good option to start and finish training, they will help the body to cheer up, heat and heat up in front of the power part.In addition, regular jumps:
improve coordination;contribute to 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 effectiveness of the classes.The only nuance is that jumps are contraindicated for people with heart and column diseases, women during menstruation, pregnancy, as well as with a high degree of obesity.
Gymnastic ring
Another quite common way of reducing volumes in the abdomen and waist, exercises with a special gymnastics ring: Hulahup.It can really help, but its action 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 has a massage effect, it promotes the output of lymph.Hulahup can leave bruises and bruises in the skin, everything depends on its weight and the quality of the rubber from which it is made.
Classes with Hulahup are contraindicated for women during critical days and pregnancy, with gynecological diseases, the presence of eruption, itching or irritation in the skin.
Inclination
The inclinations contribute to strengthening the lateral muscles of the abdomen and the waist.This is a simple but quite effective exercise for many from the moment of study at school.The implementation technique is as follows:
The initial position of the standing position, shoulder width;In the exhalation, it is necessary to lift the right hand up and make a slope to the left, as if pressed the left side;In breathing, return to your original position;In exhalation, take a turn in the other direction.
To improve the effect, you can collect a weight of 0.5-1.5 kg or look at the wrists.This will include quadriceps, biceps, chest and back muscles.
Exercises lying on the floor
Not all people can pay a subscription to a gym or find time to visit it, training will be a homeless home training, you only need a carpet.
Raising the body lying on the back
The initial position: lying on the back, the legs are bent on the knees, stand on the floor.In the exhalation, it is necessary to tear off the head, neck, floor shoulder blades, in inspiration, slowly return to the initial position.It is recommended to make 2-3 repetitions 15-20 times.
It is necessary to get up and fall slowly, so there will be greater stress, the training effect will be better.You can combine the increase in the case with any cardiovascular improvement, you will get a good interval lesson:
30 jumps with a rope;10 box elevators found in the back;10 jumps instead;20 seconds in the bar;20 earrings next to (10 per side);30 jumps on the rope.
3-4 Such circles will take 10-15 minutes of time, but almost all muscle groups will work, the perfect load for the early morning.You can perform five times a week, which will significantly improve the physical.Shape.
Lowering the legs lies
The elevator of the legs that mint or the reverse twist is an effective exercise for the lower part of the abdomen, which is often the most problematic place for women.The implementation technique is as follows:
The initial position of bedtime at the back, the lower back and the buttocks must be pressed firmly towards the floor.This must be monitored when performing the exercise, otherwise unpleasant and painful sensations can occur in the lower back;When exhaling, it is necessary to lift the legs in approximately 45 degrees, a strong tension will be felt at the bottom of the abdomen;In breathing, lower the legs.
For beginners you can lift your legs alternately, so exercise will be easier to perform.Advanced athletes can, on the contrary, complicate it: in exhalation, start the head, neck, shoulder blades and legs, throw them together.
Exercise "scissors"
The "scissors" of the exercise affects the rectum and the oblique muscles of the press, as well as the frontal surface of the hips.It is more suitable for advanced athletes, since it is a complicated version of the previous year.Technique:
The initial position of the back of the back, the buttocks, the lower back, the shoulder blades are tight to the floor;In the exhalation, it is necessary to lift the legs at an angle of approximately 45 degrees and in the delay of this position to make them "scissors" approximately 8-10 times.
It is recommended to make at least three approaches, add to intervals training.For complication, you can put your ankles.
Exercise for the "Lokot-Kolon" press
"Lokot-Kolone" helps strengthen the oblique muscles of the abdomen, it is necessary to do: it is necessary:
To take the initial position of bedtime on the back, the knees are bent, the lower back is tight to the floor;The arms behind the head, the elbows are divorced to the side;In exhalation, it is necessary to tear off the body of the floor: the head, the neck, the shoulder blades;Take out, pull the left elbow towards the right knee;In inspiration, return to your original position;Change the side in exhalation.
Repeat 8-10 times for each side.Exercise can also be included in intervals training.
"Bicycle" exercise
The "bicycle" exercise is familiar for many of the school or even in the kindergarten.It is quite useful, effective for abdominal muscles, contributes to its active study.The implementation technique is as follows:
The initial position of the coupling on the back, the lower back is tight to the floor, the legs bend on the knees;The arms cross behind the head;In the exhalation, it is necessary to tear off the head, neck and omocol of the carpet;With the feet to make a "bicycle" for 10-20 seconds, time depends on the level of physical preparation.
The "bicycle" must be done at least three times, the heat and tension in the press muscles must feel.
The specialist's opinion
The experienced physical conditioning instructors say directly: they do not create the tempting photo of the category "Before and after" mythical reviews that promise to pump the ass or make press cubes in 10 days.Body work is a long process that combines not only regular training, but also adequate nutrition, work with psychology.This sequence has already explained, see above.Restrictions on food and exhausting classes will not give a result if a person does not know how to deal with stress, continues to take difficult situations and life problems or always for a company with all homes.
Therefore, for high quality competent weight loss without damage to health, both physical and psychological, it is better to contact specialists from the weight loss clinic.Only they can address the solution of the problem in an integral way, choose a technique that will easily enter the life and win a support point, will become part of it.