Adding centimeter in the waist area causes a lot of inconvenience for overweight people, causing complexity and self -made.To pursue the perfect body, the weight loss is ready to perform a lot: the diet is exhausted exercise in the gym or even taking medicine - a lot of people are used.Today we will talk about a set of exercises to lose weight and sides.Are they really effective?What do you should expect?We will analyze more details in this article.
Effective exercises to lose weight and faces
Physical exercises are very helpful for the body, because:
- enhance immunity;
- Improve the work of the cardiovascular system;
- increase strength and endurance;
- Reduce the possibility of depression and indifference, because in classes, the production of "Hormone of Happiness" - Serotonin is activated;
- strongly supply cells with oxygen;Brain stimulation,
- improve concentration, performance and training trends;
- Reduce insomnia, make sleep better, deep;
- slow down the aging processes of cells and tissues;
- normalize metabolism;Strengthen muscle corset, improve posture.
The main thing is to choose a separate set of exercises, corresponding to the skills and health status.For example, for people who are quite overweight, many types of physical contraindications are contraindicated, as they can cause knee and lower back injuries, hypertension and more.In this case, a simple pedestrian is ideal as a training.It has been scientifically proven that walking within 30-40 minutes significantly reduces the risk of cardiovascular diseases daily, helps improve the health and increase the overall tone of the body.
Causes of excess fat
Fat in the abdomen and side can accumulate for many reasons:
Health problem.Adding centimeters in the waist area can indicate the presence of different diseases, as well as internal fat, how is it?-The internal agencies prevent the normal operation of the systems.Testing lifestyle: The work is less sedentary, the richness of fat food, fast food, lack of sleep-sleep all this may be the reason for the appearance of excess fat.How is it?Psychological factors: Inability to deal with different living circumstances, the habit of "grasping" 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 excess kilograms, you need an integrated approach: Working with a psychologist about the formation of appropriate food habits, exercises and nutrition appropriately.
Where to start training?
Training must be done regularly, at least three times a week, only then can receive visible results.Divide each lesson into two parts: cardiovascular and strength.
Cardio-Rigns helps the body to happen, prepare for the upcoming load, in addition:
- contribute to the acceleration of metabolism;
- Reducing the level of cortisol - this is such a "stressful hormone", the excess often leads to excessive eating and analysis, sleep disorders;
- Improve the work of the cardiovascular and respiratory system, increase endurance;
- The amount of calories is actively burned, when compared to the second part, the strength of the lesson.
NH-midio should include intense exercises quickly replacing each other so that the body does not have time to get used to it.You can replace the dance and run with the high elevator of the hips, squats and attack.The optimal thing is that this part lasts at least 20 minutes and to reduce weight will be helpful to arrange cardiovascular training 2-3 times per week for 40-60 minutes.Even positive walking with fast speed will be a great choice.
Fat burner
Currently, the training of such time in different systems is actively used in the gymnastics world.They are recognized as the most effective expert: A type of replacement load, so the body does not have time to get used to it, constantly acting at a limit, actively burning calories.Such training enhances muscles, cardiovascular and respiratory systems, improves metabolism, accelerates protein synthesis.
Such training includes three main exercises:
Aerobic: Run, bicycle, walk fast, rope, jump, jump.They increase pulse, increase sweating, help the body heat up, prepare for the next part.Sylvic: twisting, bar, tilments, legs.They are designed to strengthen muscles.Gimnastics or prolonged - the final training phase helps relax, restore breath and heart rate.
For women, yoga, Asana (motion, exercises), they are smoothly replaced by each other, contribute to reassuring, reducing stress, but doing well and finding the main muscle groups may be suitable.You can do them at home, and the carpet can be replaced with a regular towel.
Run or walk
Run or walk - Choose to lose weight?Most people have the ability to say that the first choice is definitely leading.An unprecedented pedestrian for many people seems to be a common career that cannot contribute to burning fat.Is that so?We will analyze the main differences:
Walking helps strengthen calf muscles, chest - chest, back, shoulders, hips and buttocks.At the time of jogging, a person who experienced the flight phase of Muslims, causing a large shock load for the spine and joints.There is no this stage in walking.A chewing gum is safe, can not talk about running, in which the possibility of injury and various diseases is significantly increased by increasing the heart, respiratory system, spine, and joints.
Running and walking affect each person different.If there is no health problem, running to bring moral and physical joy, then to lose weight, it is better to choose them.If there is a problem with the cardiovascular, spinal, joint or all escape system to run, causing morality, then walking is the best choice.In this case, the desire to walk for at least an hour, adhering to the speed quite quickly, the daily norm will be about 8000-10000 thousand steps or 5-7 km-this is a formula for longevity, a good remedy for many diseases.
Exercise Planck
Exercise "plank" of physical training lecturers is considered classic, because almost all the main muscle groups are related:
- Press: The straight, oblique muscles of the abdomen are related;
- Back: Lower back, adjust posture occurs;
- large breasts, deltoid;
- gluteal;
- Quadriceps;
- calf;
- hip.
When performing bar exercises, the uniform distribution of the load in all muscle groups occurs, due to this, the effect is guaranteed.In addition, with the appropriate implementation, no load on the knee joint, this makes Thanh access to those who violate the skeletal muscle system, but only after consulting the doctor and under the guidance of an experienced gymnastics guide.
Classic
The classical bar refers to the group of Isometric exercises: With the exact performance, no load for joints, the body is still motionless and static.She has two breeds:
Light hand.This option is the simplest, available for beginners, because the load falls on their feet.The location is on the elbow.It is more difficult to keep this position, because the weight is distributed evenly between all reference points: forearm, elbows and muscles.It will take a lot of efforts to maintain the body in an uniform position.
To do so, it is necessary to emphasize the straight arm or elbow, as for the push.The body should be extended in an even line.The exercise has the second name - table, accurately describing the nature of the posture: Do not have a deviation in the lower back, buttocks, legs, straight, knees are tight.This position must be detained for 20-30 seconds, in which all muscle groups will be felt, may also have a shaky light or a feeling of heat-all this shows the accuracy of the implementation.The bar is easy to perform at home, it does not require special equipment or shape.
Beside
The side bar is related to the muscles of the waist and the two sides.It can also be done with a straight arm and elbow, and the following sequence:
- take on a position for a classic bar;
- Expand the case of 90 degrees, accounting for a stable position: one hand lying on the floor, carpet, the other must be raised upstairs;
- Pull the entire body into a line, a feeling of tension in the waist, the muscles of the body will appear;
- Fix position for 20-30 seconds.
The sidebar requires control of equilibrium and balanced, improving coordination and concentration.
Curly
It is not easy for a woman to achieve a flat abdomen due to anatomical characteristics: A layer of fat is needed to give birth to a child.But in most cases, of course, overweight is the consequence of inappropriate nutrition, lack of physical activity and psychological problems.The main thing is to promptly, but you can start with the simplest exercise - twisting.
There are some of their varieties:
Classic.Official (or lift legs).KNO- elbow area.
They can be done at home, using only one carpet or in the gym with special equipment.Consider more detailed techniques - in the "exercise on the floor" section.
Respiratory exercise
Recently, breathing exercises have become popular, ensuring that with its help, you can remove hanging stomachs, the parties in a short time.It can be used as a complement to yoga or normal physical postures to enhance the activity of the respiratory system.In addition, such exercises can be used as meditation, to relax, reassure, they can become a good weapon to fight stress.
But with all this, people should understand that it is possible to remove the stomach reliably and not harmful to health with the help of continuous training, calories, changing food habits and breathing techniques will only help speed up the process.
Bracket
Jumping with a string is a good choice to start and finish training, they will help the body to happen, warm up and start before the strength.Also, regular dance steps:
improve coordination;contribute to the development of the cardiovascular system;enhance light and respiratory tract;Adjust posture.
Enough 3-5 minutes before and after training to increase the effectiveness of classes.The only color is to dance is contraindicated for people with heart and spine, women during menstruation, pregnancy, as well as with high levels of obesity.
Gymnastic hoop
Another quite common way to reduce mass in the abdomen and waist - exercises using a special exercise - Hulahup.He can really help, but his actions will be the locality - it will leave a few centimeters from the body area, all other areas will not be touched.
In addition, it does not enhance muscles, but only massage, promote the flow of lymph.Hulahup can leave bruises and bruises on the skin, all depending on the weight and quality of the rubber that it is created.
Classes with Hulahup are contraindicated for women in important and pregnant days, with gynecological diseases, the presence of rash, itching or stimulating skin.
Tilts
Tilts contributes to strengthening the muscles of the abdomen and waist.This is a simple, but quite effective exercise, familiar to many people from the time of studying at school.The technique is as follows:
The starting position of the standing position, the legs;When breathing out, it is necessary to raise your right hand and make a slope left, as if tightening on the left;On the breath, return to its original position;When exhaled, create a twist in a different direction.
To enhance the effect, you can take a weight of 0.5-1.5 kg or fix on the wrist.This will include the muscles of the quad -head muscles, biceps, chest and back.
The exercises are on the floor
Not everyone can be able to register to a fitness center or find time to visit it, training will be a home training course without equipment, they only need a carpet.
The body lifts on the back
The starting position - lying on the back, the legs are bent on the knee, standing on the floor.When exhaling, it is necessary to tear the head, neck, shoulder blades from the floor, in inspiration - slowly returning to the starting position.Should do 2-3 times repeat 15-20 times.
It is necessary to increase and decrease slowly, so there will be a greater stress, the effect of training will be better.You can combine the increase of the case with any cardiovascular improvement, you have a good time:
30 times dancing with a rope;10 elevators of the case on the back;10 times dancing on the spot;20 seconds in the bar;20 degrees of side slopes (10 each side);30 times jumping on the line.
Such 3-4 circles will take 10-15 minutes, but almost all muscle groups will work and work perfectly for the early morning.It can be done five times a week, which will improve significantly.Form.
Lower the lying leg
Lifting or twisting is an effective exercise for the lower abdomen, often the most problematic place for women.The technique is as follows:
The starting position lies on the back, lower back and butt should be pressed tightly to the floor.This must be monitored when performing the exercise, otherwise the feeling of pain and pain in the lower back may occur;When exhaled, it is necessary to lift the foot to about 45 degrees, a strong tension in the lower abdomen will be felt;On the breath, lower the legs.
For beginners, you can lift their feet alternating, so the exercises will be easier to do.In contrast, advanced athletes can complicate it: when exhaling, tearing the head, neck, tongue and legs from the floor, pulling them to each other.
Exercise "pull"
The "drag" exercise affects the rectum and skewers of the press, as well as the front surface of the hip.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, buttocks, lower back, shoulder tongue is pressed tightly to the floor;When exhaled, it is necessary to lift the foot at an angle of about 45 degrees and the delay of this position to make them pull about 8-10 times.
Should perform at least three approaches, adding training interval.For complications, you can put on ankle.
Exercise for the press "Lokot-kolon"
"Lokot-kolone" helps to strengthen the muscles of the abdomen, need to do: it is necessary:
To take on the starting position on the back, the knee was bent, the lower back was squeezed on the floor;The arms behind the head, the elbow divorced aside;When exhaled, it is necessary to tear the body from the floor: head, neck, shoulder blades;Twist, pull left elbow to the right knee;In inspiration, return to its original position;Change the upper face exhale.
Repeat 8-10 times for each side.Exercises may also be included in training interval.
Exercise "bicycle"
Exercise "bicycle" familiar to many people from school or even kindergarten.It is quite helpful, effective for the abdominal muscles, contributing to their positive research.The technique is as follows:
The starting position of the lying on the back, the lower back is pressed tightly to the floor, the legs are bent at the knee;The arms are overcome behind the head;When exhaled, it is necessary to tear the head, neck and shoulders from the carpet;With your feet to make a Viking bike for 10-20 seconds, time depends on the level of physical preparation.
The Viking's bike must be done at least three times, will feel the heat and stress in the press muscles.
Expert's opinion
Experienced gymnastics instructors: Do not believe in the fascinating photo from the category before and after, mythical evaluation promises to strengthen or make the press shapes for 10 days.Working on the body is a long combination process not only regular training, but also appropriate nutrition, working with psychology.Explained this string, see above.Limitations in food and tiring classes will not give results if a person does not know how to deal with stress, continue to grasp situations and difficult problems in life or always for a company with all households.
Therefore, for high weight loss, competence without harming health, both physically and psychologically, it is better to contact the experts of the weight loss clinic.Only they can approach the solution of the problem in a comprehensive way, to choose a technique that will easily come to life and have a safe foothold, which will become part of it.