Extra centimeter in the waist area causes a lot of difficulties in overweight people, causing complex and self -esteem.In the pursuit of the perfect body, the losing weight is ready to do a lot: a exhausting diet that is exhausted at the gym or even taking drugs - is widely used.Today we are going to talk about a set of exercises for weight loss and sides.Are they really effective?What results do you expect?We will analyze in more detail in this article.
Effective training for weight loss and side
Physical training is very useful for the body, because:
- Strengthen immunity;
- increase the work of the cardiovascular system;
- increase strength, durability;
- reducing the likelihood of depression and indifference, because during the "Happiness Hormone" production class - serotonin is activated;
- Supply cells intensively with oxygen;stimulates the brain,
- increase concentration, performance, tendency for training;
- reduce insomnia, make sleep better, deeper;
- delay the process of aging cells and tissues;
- normalizing metabolism;Strengthen the muscle corset, increase posture.
The main thing is to select an individual training set, which matches skills, health status.For people with large weight gain, for example, many types of fitness are contraindications, as they can cause knee and lower back injuries, increased blood pressure and more.In this case, the easy path is ideal for training.It has been scientifically proven that running within 30-40 minutes significantly reduces the risk of daily cardiovascular disease, helps improve well-being, and improve the overall tone of the body.
The cause of excess fat
Fat in the abdominal and side areas can accumulate for a variety of reasons:
Health problems.Additional centimeters in the waist can indicate the presence of various diseases, as well as viser fat, how?-Deposits around the internal organs that block the normal functioning of the system.Revenge lifestyle: inactive work, lots of fatty foods, fast food, lack of sleep-all of these can be the cause of excess fat.How's it going?Psychological factors: the inability to overcome various living conditions, the habit of "seizing" stress, is for the company or boredom.
Excessive weight appears for one or more reasons at the same time, so in an effective struggle with excessive pounds, you need an integrated approach: working with a psychologist about proper food habits, training and proper nutrition.
Where to start training?
Training must be carried out regularly, at least three times a week, only possible to get visible results.Divide each lesson into two parts: cardio and power.
Cardio-rerigns help the body cheer, be prepared for future loads, in addition:
- contributes to the acceleration of metabolism;
- Reduce cortisol levels - these are adjusted "pressure hormones", excess that often causes excessive eating and damage, sleep disorders;
- improving the functioning of the cardiovascular system and respiratory system, increasing resistance;
- Calories are actively burned, compared to the second part, the power of the lesson.
Drinking cardio should include fierce exercises that quickly replace each other so that the body does not have time to familiarize it.You can jump and run with high hip lifts, squats and attacks.It is optimal that this section lasts for at least 20 minutes, and to lose weight will be useful to organize full cardio training 2-3 times a week for 40-60 minutes.Even active walking quickly will be a great choice.
A set of fat burning
Currently, interval training called in various systems is actively used in the fitness world.They are recognized as the most effective expert: one type of load replacing the other, so the body does not have time to familiarize it, always works on the limit, actively burning calories.Such exercises strengthen the muscle system, cardiovascular and respiratory system, improve metabolism, accelerate protein synthesis.
Such training includes three main training groups:
Aerobics: running, bikes, fast walking, ropes, jumps, dance.They increase the pulse, increase sweat, help the body warm up, get ready for the next part.Sylvic: turn, bar, tilments, feet.They are designed to strengthen the muscles.Gymnastics or stretching - the last stage of exercise that helps relax, restore breathing and heartbeat.
For women, yoga, asana (movement, training) where smoothly replaced by one another, contributes to convincing, reducing stress, but working well, and working on the main muscle group can be appropriate.You can do it at home, and the carpet can be replaced with a regular towel.
Run or walk
Run or walk - what to choose to lose weight?Most people may say that the first option is definitely leading.Walking unprecedented for many as if it were a normal job that could not contribute to fat burning.Is that so?We will analyze the main differences:
Walking helps strengthen the calf muscles, runs - chest, back, shoulder belts, hips and buttocks.During the jogging, a person experienced a "flight phase", which causes a significant shock to the spine, joints.There is no this phase in walking.Sugar is safe, which cannot be said about walking, where the possibility of injury and various pathologies increases significantly due to increased load for the heart, respiratory system, spine, joints.
Walking and walking affect everyone differently.If there is no health problem, walking provides moral and physical pleasure, then for weight loss, it is best to choose it.If there is a problem with the cardiovascular system, spine, joints, or every way out of the run causing moral discomfort, then walking is the best option.In this case, it is advisable to walk for at least an hour, adhering to a relatively fast rate, the daily norm will be about 8000-10000 thousand steps or 5-7 kilometers-this is a long-term recipe, a good remedy for many diseases.
Planck training
"Planck" training by fitness teachers should be considered classic, as almost all major muscle groups are involved:
- Press: straight muscles, abdomen involved;
- Return: lower back, posture correction occurs;
- big breasts, deltoids;
- gluteal;
- Quadriceps;
- calf;
- hip.
When performing "bar" exercises, uniform distribution of loads in all muscle groups occurs, as this is, effectiveness.In addition, with proper implementation, there is no burden on the knee joint, which makes the bar accessible by the person who violates the musculoskeletal system, but only after consulting with a doctor and under the guidance of an experienced fitness teacher.
Classical
The classic bar refers to the isometric training group: with proper implementation, there is no burden on the joints, the body remains unobtrusive, fixed.He has two types:
Lightweight hands.This option is the simplest, available for beginners, as the load falls on their feet.The location is on the elbow.It is more difficult to hold this position, as the weight is evenly distributed between all reference points: arms, elbows, and leg muscles.It will take a lot of effort to keep the body in a better position.
To perform, it is necessary to emphasize the straight arm or elbow, such as for push -ups.The body should be extended in the same line.The exercise has a second name - "board", which accurately describes the essence of the posture: should not be the deflection at the bottom, the back, the leg straight, the knees are tightened.This position must be held for 20-30 seconds, where all muscle groups will be felt, there may be trembling or a heat-all of which indicate the accuracy of the implementation.Bar is easy to do at home, it does not require special equipment or shapes.
Side
The sidebar involves the waist and side muscles.It can also be done with straight arms and elbows, and the sequence is as follows:
- Take a position for the classic bar;
- Expand the case at 90 degrees, taking a stable position: one hand is located on the floor, carpet, the other must be raised upstairs;
- Pull the whole body into one line, the sensation of tension in the waist, the body's side muscles should appear;
- Correct the position for 20-30 seconds.
The sidebar requires control over balance and balance, improving coordination, concentration.
Turn
It should not be easy for a woman to reach a flat stomach due to an anatomical feature: a sufficient layer of fat is needed to bear the child.But in most cases, of course, overweight is due to improper nutrition, lack of physical activity and psychological problems.The main thing is to take yourself in time, but you can start with the simplest training - turn around.
There are some of their types:
Classic.Formal (or foot lift).Kno- "Elbow-Kollo".
They can be done at home, using only carpets or in gym using special equipment.Consider more detailed techniques - in the "training on the floor."
Respiratory gymnastics
Recently, breathing exercises have extended, which guarantees that with its help, you can remove the hanging stomach, the side in a short time.It can be used in addition to yoga pose or regular fitness to improve the operation of the respiratory system.In addition, such exercises can be used as meditation, for relaxation, assurance, they can be a good weapon to combat pressure.
But with all of this, everyone should understand that it is possible to get rid of the stomach hanging for sure and without harming health only with the help of continuous training, calorie deficiency, changes in food habits, and these respiratory techniques will only help speed up the process.
Shelf
Jumping with a rope is a good choice to start and complete the exercises, they will help the body cheer, heat and heat in front of the power.In addition, a regular jump:
improve coordination;contributes to the development of the cardiovascular system;strengthening the light and respiratory tract;Adjust posture.
Just 3-5 minutes before and after training to improve the effectiveness of the class.One of the nuances is that jumping is contraindicated for people with heart and spinal disease, women during menstruation, pregnancy, and with high levels of obesity.
Gymnastics loop
Another common way to reduce the volume in the stomach and waist - exercises using special gymnastics loopsHe is truly helpful, but his actions will be local - it will leave a few centimeters from the body area, all other zones will remain un touched.
In addition, it does not strengthen the muscles, but only has a massage effect, promoting lymph flow.Heaters can leave bruises and bruises on the skin, all depending on the weight and quality of the rubber from which it is made.
Classes -Classrooms are contraindicated for women during critical days and pregnancy, with gynecological disease, the presence of rash, itching or irritation to the skin.
Incline
The tilt contributes to strengthening the muscles -The side of the stomach and waist.This is a simple, but effective, familiar exercise for many schools.The implementation techniques are as follows:
Start position standing, shoulder legs -width;In breathing, it is necessary to raise the right hand and make the slope to the left, as if to squeeze the left;On breath, return to its original position;In breathing, make a touch in the other direction.
To improve the effect, you can take a dumbbell of 0.5-1.5 kg or set on the wrist.These include quadriceps, biceps, chest and back.
Exercise lying on the floor
Not everyone is able to subscribe to a fitness center or find time to visit it, training will be a home -free training, they just need a carpet.
Lifting body lying on back
Starting position - lying on the back, the feet bent on the knees, standing on the floor.In breathing, it is necessary to tear the head, neck, shoulder blades from the floor, on inspiration - slowly back to the starting position.It is recommended to perform a repetition of 2-3 15-20 times.
It needs to increase and fall slowly, so there will be greater pressure, the effects of training will be better.You can combine the rise of the case with any cardio-add-in, you get a good interval lesson:
30 jumps with a rope;10 cases of case located in the back;10 jumps in place;20 seconds in the bar;20 slope to side (10 per side);30 jump on the rope.
The 3-4 circles will take 10-15 minutes, but almost all muscle groups will function perfectly for early morning.It can be done five times a week, which will improve physical.Form.
Lowering the legs to lie down
Lifting your feet lying down or turning upside down is an effective exercise for the lower stomach, which is often the most problematic place for women.The implementation techniques are as follows:
The starting position is lying on the back, the lower back and the back should be pressed tightly to the floor.This must be monitored when performing exercises, but rather unpleasant, painful sensations at the bottom can occur;In breathing, it is necessary to raise the feet of about 45 degrees, strong tension in the lower abdomen will be felt;In breath, lower your feet.
For beginners, you can raise their feet alternately, so training will be easier.Advanced athletes can, on the other hand, can complicate them: in breathing, ripping heads, neck, shoulder blades and feet from the floor, pull them to each other.
The "scissors" exercise
"Scissors" exercises affect the rectal muscles and oblique newspapers, as well as the front surface of the hip.It is best for sophisticated athletes, as it is a complex version of the previous exercise.Technique:
The starting position of the back, the back, the lower back, the shoulder blade pressed tightly to the floor;In breathing, it is necessary to raise the foot at an angle of about 45 degrees and at this position to make it "scissors" about 8-10 times.
It is recommended to create at least three approaches, adding interval training.For complications, you can wear ankle.
Training for the newspaper "Lokot-Colon"
"Lokot-Kolone" helps strengthen the abdominal muscles, need to be made: it needs to be:
To take the starting position lying on the back, the knee is bent, the lower back is pressed tightly to the floor;Arms behind the head, elbows divorced to the side;In breathing, it is necessary to tear the body from the floor: head, neck, shoulder blade;Rotate, pull left elbow to right knee;On inspiration, return to its original position;Change the side on exhale.
Repeat 8-10 times for each side.This exercise can also be included in interval training.
The "bike" training
"Bicycle" training is familiar with many schools or kindergartens.It is quite useful, effective for abdominal muscles, contributing to their active study.The implementation techniques are as follows:
The starting position is lying on the back, the lower back is pressed tightly to the floor, the feet bent on the knees;Arms across the head;In breathing, it is necessary to tear the head, neck and shoulder blades from the carpet;With your feet to make a "bike" for 10-20 seconds, time depends on the level of physical preparation.
"Bicycles" must be made at least three times, should feel heat and tension in the newspaper muscles.
Expert's opinion
Experienced fitness teachers say directly: Don't believe the teasing photos of the "before and after" category, a promising mythic review of the donkey pumping or making a newspaper cube within 10 days.Working on the body is a long process that combines not only regular exercises, but also proper nutrition, working with psychology.Already explaining this sequence, look above.Restrictions in food classes and fatigue will not produce if one does not know how to overcome stress, continuing to seize situations and problems that are difficult or always for the company with all households.
Therefore, for high weight loss, without weight loss, both physical and psychological, it is best to contact a weight loss clinic specialist.Only those who will be able to reach out to this issue are comprehensive, to choose techniques that will easily live life and safely, will be part of it.