The extra inches in the waist area cause a lot of discomfort for overweight people, cause complexes and suicide.In pursuing the perfect body, weight loss is ready to do many: exhausting diets that exhaust fitness training or even take drugs - a lot is used.Today we will talk about a set of weight loss exercises and sides.Are they really effective?What results should you expect?We will analyze more in this article.
Effective exercises for weight loss and sides
Exercise is very useful to the body because:
- strengthening immunity;
- improving the work of the cardiovascular system;
- increase in strength, endurance;
- A decrease in the likelihood of depression and apathy, as during the hours the production of the "hormone of happiness" - serotonin is activated;
- intensively supply oxygen cells;stimulates the brain,
- improving concentration, performance, tendency to training;
- Reduce insomnia, make the dream better, deep;
- slows down the aging process of cells and tissues;
- normalization of metabolism;Strengthen the muscle corset, improve the posture.
The main thing is to choose a separate set of exercises that match the skills, health.For people of fairly overweight, for example, many types of fitness are contraindicated as they can cause knee and lower back injuries, increase blood pressure and more.In this case, the ordinary walk is ideal as a workout.It has been scientifically proven that walking within 30-40 minutes significantly reduces the risk of cardiovascular disease every day, helps to improve well-being and increase the overall tone of the body.
The causes of excess fat
Fat in the abdomen and sides can accumulate for various reasons:
Health problems.Extra inches in the waist area can indicate the presence of various diseases, as well as visceral fats, how is it?-Deposits around the internal organs, which prevent the normal functioning of the systems.Revenge life: stuck work, plenty of fatty foods, fast food, lack of sleep-all this can be the cause of excess fat.How is it?Psychological factors: The inability to deal with different life circumstances, the habit of "stressing" stress is for company or boredom.
Excess weight occurs for one or more reasons at the same time, so in effectively combating excess weight you need an integrated approach: working with a psychologist to form the right eating habits, exercise and proper nutrition.
Where to start training?
The training should be conducted regularly, at least three times a week, only then it will be possible to obtain visible results.Divide each lesson into two parts: cardio and power.
Cardio-celebrations 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 the so -called "stress hormone", the excess of which often leads to overeating and decay, disturbance of sleep;
- improving the work of cardiovascular and respiratory systems, increasing endurance;
- The calories are actively burned, compared to the second, force of the lesson.
Cardio-note should include intense exercises that are quickly replaced so that the body does not have time to get used to it.You can alternate jumping and running with high hips, squats and attacks.It is optimal for this part to continue for at least 20 minutes, and for weight loss it will be useful for organizing complete cardio workouts 2-3 times a week for 40-60 minutes.Even active walking at a fast pace will be a great option.
Fat burning set
Currently, training, called the SO interval in different systems, is actively used in the fitness world.They are recognized as the most effective experts: a kind of load replaces the other, so that the body does not have time to get used to it, constantly working on the brunt, actively burning calories.Such training strengthens muscles, cardiovascular and respiratory systems, improves metabolism, accelerates protein synthesis.
Such training includes three main groups of exercise:
Aerobic: running, bicycle, fast walking, rope, jumping, dancing.They increase the heart rate, improve sweating, help the body warm, prepare for the next part.Sylvik: twisting, bar, slopes, legs.They are designed to strengthen the muscles.Ginasta or stretching - the last stage of training that helps to relax, restore breathing and heart.
For women yoga, asanas (movements, exercises) in which they are replaced smoothly with each other, contribute to soothing, reducing stress, but it is good and the main muscle groups are made can be appropriate.You can perform them at home, and the carpet can be replaced with a simple cloth.
Running or walking
Running or walking - what to choose to lose weight?Most people will probably say that the first option is certainly a leader.An unsure walk for many seems to be a common profession that cannot contribute to fat burning.Is that right?We will analyze the basic differences:
Walking helps to strengthen the calf muscles, running - breasts, back, shoulder girdle, hips and buttocks.During jogging, one experiences a "flight phase", which causes a fairly large blow to the spine, the joints.There is no this phase in walking.A chewing gum is safe, which cannot be said about running, in which the likelihood of injuries and various pathologies increases significantly due to the increased workload for the heart, the respiratory system, the spine, the joints.
Running and walking affect each person differently.If there are no health problems, running moral and physical pleasure, then it is better to choose them for weight loss.If there are problems with the cardiovascular system, the spine, the joints or any outcome on the move, it causes moral discomfort, then walking is the best option.In this case, it is desirable to walk for at least an hour, adhering to a fairly fast pace, the daily rate will be about 8000-10000 thousand steps or 5-7 kilometers-this is a recipe for longevity, a good medicine for many diseases.
Planck
"Planc" Exercise by Fitness Instructors is deservedly considered classic as almost all major muscle groups are included:
- Press: Straight, the inclined muscles of the abdomen;
- Back: The lower back, the posture adjustment happens;
- Large breast, deltoid;
- gluteal;
- quadriceps;
- calf;
- Hips.
When performing the "bar" exercise, a uniform distribution of load in all muscle groups occurs, therefore the efficiency is guaranteed.In addition, with proper execution, there is no load on the knee joints, which makes the tape accessible to people with disorders of the musculoskeletal system, but only after consulting a doctor and under the guidance of an experienced fitness instructor.
Classic
The classic strip refers to the isometric group of exercises: with proper performance there is no load on the joints, the body remains stationary, statically fixed.It has two varieties:
Light hands.This option is the simplest, it is accessible 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 distributed evenly between all reference points: forearms, elbows and muscles of the legs.It will take a lot of effort to keep the body evenly.
In order to execute, it is necessary to focus on straight shoulders or elbows, as for pressing -ups.The body should be extended in a uniform line.The exercise has a second name - a "board" that accurately describes the essence of the posture: there should be no deviations in the lower back, the buttocks, the legs are upright, the knees are tightened.This position should be retained for 20-30 seconds, during which all muscle groups will be felt, there may also be a slight shaking or feeling of heat-all of which show the correctness of the performance.The tape is easy to execute at home, does not require special equipment or shape.
Side
The lateral strip includes the muscles of the waist and on the side.It can also be done with a straight hand and an elbow, and the sequence is as follows:
- Take a position for a classic bar;
- Extend the 90 degree case, taking a stable position: one hand rests on the floor, the carpet, the other should be raised above;
- Pull the whole body in a line, a feeling of tension in the waist, the lateral muscles of the body should appear;
- Secure the position for 20-30 seconds.
The sidebar requires control over balance and balance, improves coordination, concentration.
Twist
For a woman, it cannot be easy to achieve a flat belly because of anatomical characteristics: to bear a child.But in most cases, of course, overweight is a consequence of malnutrition, lack of physical activity and psychological problems.The main thing is to take time in time, but you can start with the simplest exercise - twisting.
There are several of their varieties:
Classic.Formal (or leg lifts).KNO- "Lowbow-Kollo".
They can be performed at home using only a carpet or in the gym using special equipment.Consider the technique more detailed - in the "Exercise lying on the floor" section.
Respiratory gymnastics
Recently, breathing exercises have become widespread, which guarantees that with the help of it you can remove the hanging stomach, sides for a short time.It can be used in addition to yoga poses or ordinary fitness to improve the operation of the respiratory system.In addition, such exercises can be used as meditation, for relaxation, comfort, they can become a good weapon for stress.
But with all this, every healthy person must understand that it is possible to remove reliably hanging gastric and without harming only health only with the help of constant training, calorie deficiency, changes in eating habits and these breathing techniques will only help to speed up the process.
Trunk
Jumping with a rope is a good option to get started and finish your workouts, they will help the body to cheer, warm up and warm up in front of the force.In addition, regular jumps:
improving coordination;contribute to the development of the cardiovascular system;strengthening light and respiratory tract;Stand adjustment.
3-5 minutes before and after training to increase the effectiveness of the classes.The only nuance is that jump jumps are contraindicated for people with heart and spinal diseases, women during menstruation, pregnancy, and a high degree of obesity.
Gymnast
Another quite common way to reduce volumes in the abdomen and waist - exercises using a special high -grading hoop - Hulahup.It is really able to help, but its action will be local - it will leave a few inches from the body area, all other areas will remain untouched.
In addition, it does not strengthen the muscles, but has only a massage effect, promoting the leakage of lymph.Hulahup can leave bruises and bruises on the skin, it all depends on its weight and the quality of the tire it is made.
Hulahup classes are contraindicated for women during critical days and pregnancy, with gynecological diseases, the presence of rash, itching or skin irritation.
Leaning
The slopes contribute to the strengthening of the lateral muscles of the abdomen and waist.It's a simple but quite effective exercise known to many of the school time.The implementation technique is as follows:
The starting position of standing, the width of the leg shoulder;When exhaling, it is necessary to raise the right arm up and to make a slope to the left as if the left side is squeezed;Return to your original position;When exhaling, make a turn in the other direction.
To improve the effect, you can take a dumbbell of 0.5-1.5 kg or fix your wrists.This will include the muscles of the quadriceps, biceps, chest and back.
Exercises lying on the floor
Not every person can afford a fitness center subscription 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 bent on the knees, standing on the floor.Exhalation is necessary to break away from the head, neck, shoulders from the floor, inspiration - slowly return to the starting position.It is recommended that you do 2-3 reps 15-20 times.
It is necessary to rise and fall slowly so that there will be more stress, the effect of the workouts will be better.You can combine the rise of the case with each cardio-improvement, you get a good interval lesson:
30 rope jumps;10 elevator of the case lying on the back;10 jumps on the spot;20 seconds at the bar;20 slopes on the side (10 per side);30 rope jumps.
3-4 such circles will take 10-15 minutes, but almost all muscle groups will work-the perfect charge for the early morning.It can be done five times a week, which will significantly improve the physical.Form.
Lowering the legs lying down
Lifting the legs, lying or reverse, is an effective exercise for the lower abdomen, which is often the most problem with women.The implementation technique is as follows:
The starting position of lying on the back, lower back and buttocks should be tightly pressed against the floor.This should be observed when performing the exercise, otherwise unpleasant, painful sensations in the lower back may occur;Exhalation is necessary to raise the legs by about 45 degrees, will feel a strong tension in the lower abdomen;Lower your legs.
For beginners, you can lift their legs sequentially, so the exercise will be easier to perform.On the contrary, advanced athletes can complicate it: when exhaling, tear off the head, neck, shoulder blades and legs from the floor, pull them to each other.
Scissors
The scissors exercise affects the rectus and inclined muscles of the press, as well as the front surface of the thighs.It is more suitable for advanced athletes as it is a complex version of the previous exercise.Technique:
The starting position of lying on the back, ass, lower back, shoulder blades are tightly pressed against the floor;Exhalation is necessary to raise the legs at an angle of about 45 degrees and when delayed in this position to make them "scissors" about 8-10 times.
It is recommended to make at least three approaches, to add to interval training.You can put your ankles for complication.
Exercise for the "Lokot-Kolon" press
"Locot-Column" helps to strengthen the inclined muscles of the abdomen, it is necessary to do: necessary:
To take the starting position of lying on the back, the knees are bent, the lower back is tightly pressed against the floor;The arms behind the head, the elbows divorce sideways;Exhalation needs to be detached from the body from the floor: head, neck, shoulder blades;Topping, pull the left elbow to the right knee;In inspiration, return to your original position;Change the exhalation side.
Repeat 8-10 times for each country.The exercise can also be included in interval training.
Bicycle exercise
The bicycle exercise is known to many from school or even kindergarten.It is quite useful, effective for abdominal muscles, contributing to their active examination.The implementation technique is as follows:
The starting position of lying on the back, the lower back is tightly pressed against the floor, the legs are bent at the knees;The arms are crossed behind the head;Exhalation is necessary to tear it off the head, neck and shoulders from the rug;With your feet, to make a "bicycle" for 10-20 seconds, the time depends on the level of physical fitness.
The "bicycle" should be made at least three times, it should feel the heat and tension in the muscles of the press.
The opinion of the specialist
Experienced fitness instructors say directly: Do not believe the tempting photo of the "before and after" category, mythical reviews promising to pump the ass or make the press cubes in 10 days.Working on the body is a long process that combines not only regular training but also proper nutrition, work with psychology.Already explained this sequence, see above.Restrictions on nutritional and exhausting hours will not work if one does not know how to deal with stress, continues to take advantage of difficult life situations and problems, or is always for company with all households.
Therefore, for high quality, competent weight loss without harm, both physical and psychological, it is better to contact the specialists in the clinic for weight loss.Only they will be able to approach the problem in full, choose a technique that will easily enter life and will probably be strengthened, becoming part of it.