Extra centimeters in the waist area cause too much inconvenience to people with overweight, cause complexes and doubts.In search of the perfect body, the losing weight is ready to do a lot: exhaustive diets that exhaust training at the gym or even taking drugs - much 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 in more detail in this article.
Effective exercises for weight loss and sides
Exercise are very useful for the body, because:
- Strengthen immunity;
- improve the work of the cardiovascular system;
- Increase strength, resistance;
- Reduce the likelihood of depression and apathy, because during classes the production of the "hormone of happiness" - serotonin is activated;
- They intensely provide oxygen cells;stimulate the brain,
- improve concentration, performance, training trend;
- Reduce insomnia, make sleep better, deep;
- Slows the aging processes of cells and tissues;
- Standardize metabolism;Strengthen muscle corset, improve posture.
The main thing is to choose an individual set of exercises, which corresponds to skills, state of health.For people with a very large overweight, for example, many types of fitness are against -indicated as they can cause knee and lower back injury, an increase in blood pressure and more.In this case, a simple walk is ideal as training.It is scientifically proven that walking by 30 to 40 minutes significantly reduces the risk of cardiovascular disease daily, helps improve well-being and increases the overall tone of the body.
The causes of excess fat
Fat in the area of the abdomen and sides can accumulate for several reasons:
Health problems.Extra centimeters in the waist area can indicate the presence of various diseases as well as visceral fat, how is it?-Dosites around the internal organs that prevent the normal functioning of the systems.Revenge lifestyle: sedentary work, abundance of fatty foods, fast food, lack of sleep-all this may be the reason for the appearance of excess fat.How are you?Psychological factors: the inability to deal with various circumstances of life, the habit of "grasping" stress, is for company or boredom.
Overweight appears for one or more reasons at the same time;Therefore, in an effective struggle with excess kilograms, you need an integrated approach: working with a psychologist in the formation of adequate eating habits, exercises and proper nutrition.
Where to start training?
The training should be performed regularly at least three times a week, but it will be possible to obtain visible results.Divide each lesson into two parts: cardio and power.
Cardio-reais helps the body to cheer up, prepare for the next load, besides:
- contribute to the acceleration of metabolism;
- Reduce the cortisol level - this is the so -called "stress hormone", whose excess usually leads to eating too much and damage, sleep disorders;
- Improve the work of cardiovascular and respiratory systems, increasing resistance;
- Calories are actively burned when compared to the second part of the power of the lesson.
Cardio-nursing should include intense exercises that replace themselves quickly so that the body has no time to get used to it.You can switch heel and run with high hips elevators, squats and attacks.It is ideal that this part lasts at least 20 minutes and, to reduce weight, will be useful for organizing full cardio training 2-3 times a week for 40-60 minutes.Until you walk active at an accelerated pace will be a great option.
Fat burning set
Currently, training of intervals called in various systems is actively used in the world of aptitude.They are recognized as the most effective experts: one type of load replaces the other;Therefore, the body has no time to get used to it, it constantly works on the edge, actively burning calories.This training strengthens muscles, cardiovascular and respiratory systems, improves metabolism, accelerates protein synthesis.
This training includes three main exercise groups:
Aerobic: Running, bike, quick walk, rope, jump, dance.They increase the pulse, increase perspiration, help the body warm up, prepare for the next part.Sylvic: Twisting, bar, tilments, legs.They are designed to strengthen the muscles.Gimnostics 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 replaced without problems with each other, they contribute to reassure, reducing stress, but solving well and solving major muscle groups can be adequate.You can run them at home, and the rug can be replaced by a common towel.
Running or walking
Correction or Walking - What to choose to reduce weight?Most people probably say the first option is certainly leading.An unhurried walk for many seems to be a common occupation that cannot contribute to fat burning.Is it like this?We will analyze the main differences:
Walking helps strengthen the calf muscles, running - chest, back, shoulder waist, hips and buttocks.At the time of the race, a person experiences a "flight phase", which causes a very large shock load for the spine, joints.There is no such phase in walking.A gum is safe, which cannot be said about running, in which the probability of injuries and various pathologies increases significantly due to increased load to the heart, respiratory system, column, joints.
Running and walking affects each person differently.If there are no health problems, executions give moral and physical pleasure for weight loss, it is better to choose them.If there are problems with the cardiovascular system, spine, joints or all exits for execution, they cause moral discomfort, walking is the best option.In this case, it is desirable to walk at least an hour, adhering at a very fast pace, the daily standard will be about 8000-10000 though steps or 5-7 kilometers-This is a revenue for longevity, a good medicine for many diseases.
PLANCK EXERCISE
"Planck" exercise by fitness instructors is deservedly considered classic, as almost all major muscle groups are involved:
- Press: The straight and oblique muscles of the abdomen are involved;
- Return: the lower back, the posture correction occurs;
- Big Mama, Deltoid;
- gluteal;
- Quadriceps;
- calf;
- hips.
When performing the "bar" exercise, there is a uniform distribution of the load in all muscle groups, because of this, the effectiveness is guaranteed.In addition, with adequate execution, there is no load in knee joints, which makes the bar accessible to people with violations of the muscle system, but only after consulting a doctor and under the guidance of an experienced fitness instructor.
Classic
The classic bar refers to the isometric exercise group: with the correct execution, there is no load for the joints, the body remains immobile, statically fixed.She has two varieties:
Clear hands.This option is the simplest, it is available to beginners, because the load falls.The location is in the elbows.It is more difficult to maintain this position, since weight is evenly distributed among all reference points: forearms, elbows and leg muscles.It will take a lot of effort to keep the body in a uniform position.
To perform, it is necessary to emphasize the straight arms or the elbows, as in push -ups.The body should be elongated on a uniform line.The exercise has a second name - "Board", which accurately describes the essence of posture: there should be no deflections in the lower back, buttocks, the legs are straightened, the knees are tight.This position must be detained for 20 to 30 seconds, during which all muscle groups will be felt, there may also be a tremendous light or a feeling of heat, all indicates the correction of execution.The bar is easy to present at home, does not require equipment or special shape.
Side
The sidebar surrounds the muscles of the waist and sides.It can also be performed with a straight arm and elbow, and the sequence is as follows:
- Take a position for a classic bar;
- Expand the case by 90 degrees, taking a stable position: one hand rests to the floor, carpet, the other must be raised upstairs;
- Pull the whole body on a line, a feeling of tension at the waist, the side muscles of the body should appear;
- Correct the position for 20 to 30 seconds.
The sidebar requires control over balance and balance, improves coordination, concentration.
Root
It cannot be easy for a woman to reach a flat abdomen due to anatomical characteristics: a layer of enough fat is required to support a child.But in most cases, of course, overweight is a consequence of inadequate nutrition, lack of physical activity and psychological problems.The main thing is to accept in time, but you can start with the simplest exercise - cheer.
There are several of their varieties:
Classic.Formal (or leg elevators).Kno- "Elbow-Kollo".
They can be performed at home using only one carpet or at the gym using special equipment.Consider even more the technique in more detail - in the "Exercises on the floor" section.
Respiratory gymnastics
Recently, breathing exercises have been widespread, which ensures that with his help you can remove the hanging stomach, sides in a short time.It can be used as an addition to yoga poses or common fitness to improve respiratory system operation.In addition, these exercises can be used as meditation for relaxation, safety, they can become a good weapon to combat stress.
But with all this, everyone is healthy to understand that it is possible to remove a suspended stomach 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.
Rack
Jumping with a rope is a good option to start and finish training, they will help the body to gather, warm up and warm in front of the power part.In addition, regular heels:
improve coordination;contribute to the development of the cardiovascular system;Strengthen the light and respiratory tract;Adjust the posture.
It arrives from 3-5 minutes before and after training to increase class effectiveness.The only nuance is that jumping jumps are against -indicated to people with heart disease and spine, women during menstruation, pregnancy and a high degree of obesity.
Gym rim
Another quite common way to reduce volumes in the abdomen and waist - exercises using a special gymnastics arc - 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 zones will remain untouched.
In addition, it does not strengthen the muscles, but only has a massage effect, promotes lymph output.Hulahup can leave bruises and bruises on the skin, it all depends on its weight and the quality of the rubber from which it is made.
Hulahup classes are against women for women for critical days and pregnancy, with gynecological diseases, the presence of rash, itching or skin irritation.
Tilts
Inclinations contribute to strengthen the side muscles of the abdomen and waist.This is a simple but very effective exercise, familiar to many since the time of study at school.The implementation technique is as follows:
The starting position of standing, width of the legs;In expiration, it is necessary to lift the right hand up and make a tilt to the left, as if squeezing the left side;In breathing, return to its original position;In exhalation, turn around the other direction.
To improve the effect, you can pick up a 0.5-1.5 kg dumbbell or fixed to the wrists.This will include the muscles of quadriceps, biceps, chest and back.
Exercises lying on the floor
Not all people can pay a subscription to a fitness center or find time to visit it, training will be home training without equipment, they just need a rug.
Raising the body lying on the back
The starting position - lying on the back, the legs are folded on the knees, are on the floor.In expiration, it is necessary to rip off the head, neck, shoulder blades from the floor, in inspiration - slowly return to the starting position.It is recommended to make 2-3 repetitions 15-20 times.
It is necessary to climb and fall slowly;Therefore, there will be greater stress, the effect of training will be better.You can combine the rise of the case with any cardio-section, you get a good interval lesson:
30 jumps with a rope;10 Case elevators lying back;10 jumps in place;20 seconds at the bar;20 inclinations to the side (10 by side);30 jumps on the rope.
3-4 Such circles will take 10 to 15 minutes, but almost all muscle groups will work perfectly for early morning.It can be performed five times a week, which will significantly improve the physical.Form.
Lowering the lying legs
The leg elevator that lay or reverse torsion is an effective exercise for the lower abdomen, which is usually the most problematic place for women.The implementation technique is as follows:
The starting position to lie on the back, the lower back and the buttocks should be firmly pressed to the floor.This should be monitored when performing the exercise, otherwise unpleasant and painful sensations in the lower back can occur;In expiration, it is necessary to raise the legs by about 45 degrees, a strong tension in the lower abdomen will be felt;In breath, lower your legs.
For beginners, you can lift your legs alternately so that the exercise is easier to perform.Advanced athletes can, on the contrary, can complicate it: in expiration, rip their heads, neck, plates and legs from the floor, pull them to each other.
Exercise "scissors"
The "scissors" exercise affects the straight and the oblique muscles of the press, as well as the front surface of the hips.It is best suited for advanced athletes as it is a complicated version of the previous exercise.Technique:
The starting position of the lying on the back, the buttocks, the lumbar region, the shoulder blades are strongly pressed to the floor;In expiration, it is necessary to raise the legs at an angle of about 45 degrees and in the delay of this position to make them “scissors” about 8 to 10 times.
It is recommended to make at least three approaches, add to interval training.For complication, you can put your ankles.
Lokot-Kolon Press Exercise
"Lokot-Kolona" helps strengthen the oblique muscles of the abdomen, it is necessary to do: it is necessary:
To take the starting position of lying on your back, the knees are bent, the lower back is firmly pressed to the floor;The arms behind the head, the elbows are divorced to the side;In expiration, it is necessary to tear the body out of the floor: the head, the neck, the plates;Cheer, pull the left elbow to the right knee;In inspiration, return to your original position;Change the expiration side.
Repeat 8 to 10 times for each side.Exercise can also be included in interval training.
Exercise "bicycle"
The "bicycle" exercise is familiar to many from school or even from kindergarten.It is very useful, effective for the abdominal muscles, contributes to their active study.The implementation technique is as follows:
The starting position of the lying on the back, the lower back is strongly pressed on the floor, the legs are folded to the knees;The arms are crossed behind the head;In expiration, it is necessary to pull the head, neck and papkets from the carpet;With the feet to make a "bike" for 10 to 20 seconds, time depends on the level of physical preparation.
The "bike" should be done at least three times, should feel the heat and tension in the press muscles.
The expert's opinion
Experienced fitness instructors say directly: Don't believe the tempting photo of the "Before and After" category, mythical criticism promising pumping the ass or making the press cubes in 10 days.Body work is a long process that combines not only regular training, but also proper nutrition, works with psychology.Already explained this sequence, see above.Restrictions on food and exhaustive classes will not give a result if a person does not know how to deal with stress, continues to take advantage of life situations and problems, or is always for a company with all families.
Therefore, for competent and high quality weight loss without health damage, both physical and psychological, it is best to contact specialists in the weight loss clinic.Only they will be able to address the solution of the problem comprehensively, choose a technique that will easily get into life and get a position safely, will become part of it.