Extra centimeters in the area of life cause many inconveniences to people with overweight people, they cause complexes and cars -Dubbi.In the pursuit of the perfect body, the loser weight is ready to do a lot: exhausting diets that have exhausted training in the gym or even taking drugs - a lot is used.Today we will talk about a series of exercises for weight loss and sides.Are they really effective?What results should you expect?We will analyze more detailedly 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 the classes the production of the hormone of happiness is activated " - serotonin;
- provide intensely oxygen cells;stimulate the brain,
- improve concentration, performance, the tendency to training;
- Reduce insomnia, sleep better, deep;
- It slows down the aging processes of cells and tissues;
- normalize the metabolism;Strengthen muscle corset, improve posture.
The main thing is to choose an individual series of exercises, which corresponds to skills, to the state of health.For people with a fairly large overweight, for example, many types of fitness are contraindicated, since they can cause knee and back injuries, an increase in blood pressure and much more.In this case, a simple walk is ideal as training.It is scientifically demonstrated that walking within 30-40 minutes significantly reduces the risk of cardiovascular diseases every day, helps to improve well-being and increases the general tone of the body.
The causes of excess fat
Grasso in the area of the abdomen and sides can accumulate for various reasons:
Health problems.Extra centimeters in the area of life can indicate the presence of various diseases, as well as visceral fat, how do you go?-Depostites around the internal organs that prevent the normal functioning of the systems.Revenge of lifestyle: sedentary work, abundance of fatty foods, fast food, lack of sleep-all this can be the reason for the appearance of excess fat.How are they?Psychological factors: inability to cope with various life circumstances, the habit of "seizing" stress, is for the company or boredom.
The excess weight appears for one or more reasons at the same time, therefore in an effective struggle with excess kilograms, an integrated approach is needed: to work with a psychologist on the formation of adequate eating habits, exercises and proper 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 every lesson into two parts: cardio and power.
Cardio-Reigns helps the body to cheer up, prepare for the next load, in addition:
- contribute to the acceleration of the metabolism;
- Reduce the level of cortisol: this is the "stress hormone" so called, whose excess often leads to excess food and failures, sleep disorders;
- Improve the work of cardiovascular and respiratory systems, increasing resistance;
- The calories are actively burned, compared to the second part of the power of the lesson.
Cardio-Malint should include intense exercises that quickly replace each other so that the body does not have time to get used to it.You can alternate the jump and the race with high lifting sides, squats and attacks.It is optimal that this part lasts at least 20 minutes and to reduce the weight it will be useful for organizing the full cardio training 2-3 times weekly for 40-60 minutes.Even walking active at a quick pace will be an excellent option.
Fat burning set
Currently, the training at intervals thus called in various systems is actively used in the world of physical form.They are recognized as the most effective experts: one type of load replaces the other, so the body does not have time to get used to, it constantly works at the limit, actively burning calories.This training strengthens muscles, cardiovascular and respiratory systems, improves metabolism, accelerates protein synthesis.
This training includes three main groups of exercises:
Aerobic: Running, bicycle, fast walk, rope, jump, dance.They increase the wrist, improve sweating, help the body to warm up, prepare for the next part.Sylvic: twist, bars, platforms, legs.They are designed to strengthen the muscles.Gimnastics or Stretching - The final training phase that helps to relax, restore breathing and heartbeat.
For women, yoga, asanas (movements, exercises) in which they are replaced without hitches from each other, they contribute to reassuring, reducing stress, but training well and elaborating the main muscle groups can be suitable.You can perform them at home and the carpet can be replaced with normal towel.
Run or walk
Run or walk: what to choose to reduce weight?Most people say that the first option is certainly leader is likely to be likely.A walk without haste for many seems to be a common occupation that cannot contribute to the combustion of fats.Is that so?We will analyze the main differences:
Walking helps to strengthen your calf muscles, run: chest, back, shoulder belt, hips and buttocks.At the time of jogging, a person experiences a "flight phase", which causes a load of shock enough enough for the spine, the joints.There is no phase in walking.A rubber is sure, that it cannot be said about the race, in which the probability of injuries and various pathologies has significantly increased due to the increase in the load for the heart, the respiratory system, the spine, the joints.
The race and the walk affects each person differently.If there are no health problems, racing give a moral and physical pleasure, then for weight loss it is better to choose them.If there are problems with the cardiovascular system, the spine, the joints or any exit to the race causes moral discomfort, then walking is the best option.In this case, it is desirable to walk for at least an hour, adhering at a fairly fast pace, the daily rule will be about 8000-10000 thousand steps or 5-7 kilometers, this is a recipe for longevity, a good remedy for many diseases.
Planck exercise
The "Planck" exercise of fitness instructors is deservedly considered 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 correction of posture occurs;
- great breast, deltoid;
- gluteus;
- quadriceps;
- veal;
- flanks.
When performing the "bar" exercise, a uniform distribution of load occurs in all muscle groups, for this reason, effectiveness is guaranteed.Furthermore, with a correct execution, there is no load on the joints of the knee, 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 expert fitness 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, statically fixed.It has two varieties:
Light hands.This option is the simplest, it is available for beginners, because the load falls standing.The location is on 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.It will take a lot of effort to keep the body in an equal position.
To perform, it is necessary to take emphasis on straight arms or elbows, as for push -up.The body should be stretched in a uniform line.The exercise has a second name: "Board", which carefully describes the essence of posture: there should be no deflements in the lower back, buttocks, the legs are straightened, the knees are tight.This position must be detained for 20-30 seconds, during which all muscle groups will be warned, there may also be a light tremor or a feeling of heat, all this indicates the correctness of the execution.The bar is easy to perform at home, it does not require equipment or special form.
Side
The sidebar involves the muscles of life and sides.It can also be performed with a straight arm and one elbow and the sequence is as follows:
- Take a position for a classic bar;
- Expand the case of 90 degrees, taking a stable position: one hand rests on the floor, the carpet, the other must be raised upstairs;
- Pull the whole body in a line, a feeling of tension in life, the lateral muscles of the body should appear;
- Correct the position for 20-30 seconds.
The sidebar requires control over balance and balance, it improves coordination, concentration.
Twist
It cannot be easy for a woman to get a flat abdomen due to the anatomical characteristics: a stratum of fat enough is needed to bear a child.But in most cases, of course, overweight is a consequence of 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 exercise: torre.
There are many of their varieties:
Classic.Formal (or lift lifts).Kno- "Elbow-Kollo".
They can be performed at home, using only a carpet or in the gym using special equipment.Consider the technique more in detail in more detail: in the "Exercises lying on the floor" section.
Respiratory gymnastics
Recently, breathing exercises have become widespread, which guarantees that with help you can remove the suspended stomach, the sides in a short time.It can be used as added to yoga poses or ordinary suitability to improve the functioning of the respiratory system.In addition, these exercises can be used as meditation, for relaxation, reassurance, can become a good weapon to combat stress.
But with all this, each healthy person should understand that it is possible to remove a stomach suspended in a reliable way and without damage to health only with the help of constant training, deficiency of calories, changes in food habits and these breathing techniques will help only accelerate the process.
Rack
Jumping with a rope is a good option to start and finish the training, they will help the body to rejoice, warm up and warm up in front of the part of power.In addition, regular jumps:
improve coordination;contribute to the development of the cardiovascular system;strengthen the stretch of light and respiratory;Regulates the posture.
Enough 3-5 minutes before and after training to increase the effectiveness of the classes.The only nuance is that jumps jumps are contraindicated for people with diseases of the heart and spine, women during menstruation, pregnancy and with a high degree of obesity.
Gymnastic circle
Another fairly common way to reduce volumes in the abdomen and in life - exercises that use a special gymnastic circle - Hulahup.He is really able to help, but his action will be local: he will leave a few centimeters from the body area, all other areas will remain intact.
Furthermore, it does not strengthen the muscles, but has only a massage effect, it promotes the outflow of the sap.Hulahup can leave bruises and bruises on the skin, it all depends on its weight and the quality of the rubber on which it is made.
Lessons with Hulahup are contraindicated for women during critical days and pregnancy, with gynecological diseases, presence of rash, itching or irritation on the skin.
Inclinations
The inclinations contribute to the strengthening of the lateral muscles of the abdomen and life.This is a simple, but quite effective, familiar exercise from many from studying at school.The implementation technique is as follows:
The starting position of the shoulder standing, on the shoulder of the legs;At thepiration, it is necessary to raise the right hand and make a slope to the left, as if it were holding the left side;On the breath, he returns to his original position;At the time, take a turning point in the opposite direction.
To improve the effect, you can collect a handlebar of 0.5-1.5 kg or fix on the wrists.This will include the muscles of quadriceps, biceps, chest and back.
Exercises lying on the floor
Not all people can afford a subscription to a fitness center or find time to visit it, training will be a training at home without equipment, they just need a carpet.
Lift the body lying on the back
The starting position - lying on the back, the legs are bent on the knees, they are on the floor.At thepiration, it is necessary to snatch the head, the neck, the shoulder blades from the floor, by inspiration - slowly return to the starting 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 effect of training will be better.You can combine the ascent of the case with any cardio improvement, get a good interval lesson:
30 jumps with a rope;10 lifts of the custody lying on the back;10 jumps in place;20 seconds in the bar;20 slopes on the side (10 per side);30 jumps on the rope.
3-4 These circles will take 10-15 minutes of time, but almost all muscle groups will work, the perfect recharge for early morning.It can be performed five times a week, which will improve significantly physical.Module.
Lowering the legs that lay
The lift of the legs that lies or inverse is an effective exercise for the lower abdomen, which is often the most problematic place for women.The implementation technique is as follows:
The starting position of lying on the rear, the lower back and the buttocks must be tight on the floor.This must be monitored when performing the exercise, otherwise unpleasant and painful sensations in the lower back;At thepiration, it is necessary to increase the legs of about 45 degrees, you will make you feel a strong tension in the lower abdomen;On breath, lowers the legs.
For beginners you can lift your legs alternately, so the exercise will be easier to perform.Advanced athletes can, on the contrary, can complicate it: at the epraction, tear the head, neck, shoulder blades and legs from the floor, pull them towards each other.
Exercise "scissors"
The "scissor" exercise affects the rectum and the oblique muscles of the press, 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 the lying down on the back, the buttocks, the lower back of the back, the shoulder blades are narrow on the floor;At thepiration, it is necessary to raise the legs with an angle of about 45 degrees and on the delay of this position to make them "scissors" about 8-10 times.
It is recommended to make at least three approaches, add intervals training.For complication, you can put your ankles.
Exercise for the "Lokot-Kolon" printing
"Lokot-Kolone" helps to strengthen the oblique muscles of the abdomen, it is necessary to do: it is necessary: it is necessary:
To take the starting position of lying on the back, the knees are folded, the lower back is tight on the floor;The arms behind the head, the elbows are divorced on the side;At thepiration, it is necessary to snatch the body from the floor: head, neck, shoulder blades;Make around, pull the left elbow on the right knee;In inspiration, he returns to his original position;Change the side to the epilation.
Repeat 8-10 times for each side.The exercise can also be included in intervals training.
"Bicycle" exercise
The "bicycle" exercise is familiar to many from school or even kindergartens.It is quite useful, effective for abdominal muscles, contributes to their active study.The implementation technique is as follows:
The starting position of the lying on the rear, the lower back is strictly pressed on the floor, the legs are bent on the knees;The arms are crossed behind the head;At thepiration, it is necessary to tear the head, neck and shoulder blades from the carpet;With your feet to make a "bicycle" for 10-20 seconds, the weather depends on the level of physical preparation.
The "bicycle" must be done at least three times, it should feel the warmth and tension in the press muscles.
The opinion of the specialist
Expert fitness instructors say directly: do not believe the attractive photo of the category "before and after", mythical reviews that promise to pump the ass or create the print cubes in 10 days.Work on the body is a long process that combines not only regular training, but also proper nutrition, working with psychology.He has already explained this sequence, see above.Restrictions on food and exhausting classes will not give a result if a person does not know how to cope with stress, he continues to seize difficult situations and problems of life or is always for a company with all families.
Therefore, for a high quality and competent competent weight loss without damage to health, both physical and psychological, it is better to contact the specialists of the weight loss clinic.Only they will be able to fully face the solution of the problem, to choose a technique that will easily go to life and safely gain a point of support, it will become part of it.