Additional centimeters in the size cause many drawbacks to overweight people, cause complexes and self-chip.In pursuing the perfect body, the losing weight is ready to do a lot: exhausting diets that exhausted training in the gymnasium or even taking medication - many things are used.Today we will talk about a set of exercises for weight loss and the parties.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
Physical exercises are very useful for the body, because:
- strengthen immunity;
- Improve the work of the cardiovascular system;
- Increase strength, endurance;
- reduce the probability of depression and apathy, because during classes, the production of "the hormone of happiness" - serotonin is activated;
- intensively provide oxygen cells;stimulate the brain,
- Improve concentration, performance, tendency to training;
- reduce insomnia, improve sleep, deep;
- slows down the aging processes of cells and tissues;
- normalize metabolism;Strengthen the muscle corset, improve posture.
The main thing is to choose an individual set of exercises, which corresponds to skills, to the state of health.For people with a fairly large overweight, for example, many types of physical form are contraindicated, as they can cause knee and lower injury, an increase in blood pressure and much more.In this case, a simple walk is ideal as a training.It is scientifically proven that walking within 30 to 40 minutes considerably reduces the risk of cardiovascular disease daily, helps improve well-being and increases the general tone of the body.
The causes of excess fat
Fats in the abdomen area and the sides can accumulate for various reasons:
Health problems.Additional centimeters in size can indicate the presence of various diseases, as well as visceral fats, how is it?-POSE Around internal organs which prevent the normal functioning of systems.Life of revenge: sedentary work, abundance of fatty food, fast food, lack of sleep, all this can 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 "seizing" stress, is for the company or boredom.
An excess weight appears for one or more reasons at the same time, therefore in an effective fight with an excess of kilograms, you need an integrated approach: working with a psychologist on the formation of appropriate eating habits, exercises and good nutrition.
Where to start training?
The training must be done 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-reigns help the body cheer up, prepare for the upcoming charge, in addition:
- contribute to the acceleration of metabolism;
- Reducing the level of cortisol - it is a "stress hormone" if called, the excess of which often leads to supercharging and breakdowns, sleep disorders;
- Improve the work of cardiovascular and respiratory systems, increasing endurance;
- The calories are actively burned compared to the second electric part of the lesson.
The cardio-necker must include intense exercises that are quickly replaced so that the body does not have time to get used to it.You can alternate jumps and run with high elevators of hips, squats and attacks.It is optimal that this part lasts at least 20 minutes and to reduce the weight will be useful to organize a full -fledged cardio training 2 to 3 times a week for 40 to 60 minutes.Even active walking at a quick pace will be a great option.
Fat burning set
Currently, training by SO-SALLED interval in various systems is actively used in the world of physical form.They are recognized as the most effective experts: one type of charge replaces the other, so that the body does not have time to get used to it, works constantly on the limit, actively burning calories.Such training strengthens muscles, cardiovascular and respiratory systems, improves metabolism, accelerates protein synthesis.
Such training includes three main exercise groups:
Aerobic: race, cycling, fast walking, rope, jump, dancing.They increase the pulse, improve perspiration, help the body to warm up, prepare for the next part.Sylvic: torsion, bar, pontoons, legs.They are designed to strengthen the muscles.Gimnastics or stretching - the last step in training that helps to relax, restore breathing and heart rate.
For women, yoga, asanas (movements, exercises) in which one by each other are smooth, help to reassure, reduce stress, but work well and work the main muscle groups can be appropriate.You can make them at home and the carpet can be replaced by an ordinary towel.
Run or walk
Run or walk - What to choose to reduce weight?Most people are likely to say that the first option is certainly in the lead.A walk without haste for many seems to be a common occupation which cannot contribute to the combustion of fats.Is that?We will analyze the main differences:
Walking helps strengthen the calf muscles, chest race, back, shoulder belt, hips and buttocks.At the time of jogging, a person is experiencing a "flight phase", which causes a fairly important shock charge for the spine, the joints.There is not this walking phase.A gum is sure, which cannot be said about the race, in which the probability of injuries and various pathologies is considerably increased due to the increased load for the heart, the respiratory system, the spine, the joints.
The race and walking affect each person differently.If there are no health problems, races give 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 each outing output causes moral discomfort, then walking is the best option.In this case, it is desirable to walk at least an hour, adhering to a fairly fast pace, the daily standard will be around 8000-10000 thousand steps or 5-7 kilometers-it is a longevity recipe, a good remedy for many diseases.
Planck exercise
The "planck" exercise by fitness instructors is rightly considered classic, because almost all the main muscle groups are involved:
- Press: the right and oblique muscles of the abdomen are involved;
- Back: lower back, the posture correction occurs;
- Large breast, deltoid;
- Gluteal;
- Quadriceps;
- calf;
- hips.
When you perform the "bar" exercise, a uniform load distribution in all muscle groups occurs, because of this, the efficiency is ensured.In addition, with a good execution, there is no charge on the knee joints, which makes the bar accessible to people with violations of the musculoskeletal system, but only after consulting a doctor and under the direction of an experienced fitness instructor.
Classic
The classic bar refers to the isometric exercise group: with correct execution, there is no charge for the joints, the body remains motionless and staticly fixed.She has two varieties:
Light hands.This option is the simplest, is available for beginners, because the load falls on their feet.The location is on the elbows.It is more difficult to hold this position, because the weight is distributed uniformly between all the reference points: forearms, elbows and leg muscles.It will take a lot of effort to keep the body in a uniform position.
To play, it is necessary to focus on straight arms or elbows, as for push-ups.The body must be lying on a uniform line.The exercise has a second name - "Board", which precisely describes the essence of the posture: there should not be deflections in the lower back, the buttocks, the legs are straightened, the knees are tightened.This position must be held for 20 to 30 seconds, during which all muscle groups will be felt, there may also be a trembling light or a feeling of heat, which indicates the accuracy of the execution.The bar is easy to do at home, it does not require equipment or special shape.
Lateral
The lateral bar involves muscles the size and sides.It can also be done with an arm and a right elbow, and the sequence is as follows:
- Take a stand for a classic bar;
- Expand the 90 degree box, taking a stable position: one hand rests on the floor, the carpet, the other must be lifted upstairs;
- Pull the whole body in a single line, a feeling of tension at the waist, the lateral muscles of the body must appear;
- Correct the position for 20-30 seconds.
The lateral bar requires control over balance and balance, improves coordination, concentration.
Twist
It cannot be easy for a woman to make a flat abdomen due to anatomical characteristics: a layer of sufficient fat is necessary to wear a child.But in most cases, of course, overweight is a consequence of poor nutrition, a lack of physical activity and psychological problems.The main thing is to take care of you in time, but you can start with the simplest exercise - torsion.
There are several of their varieties:
Classic.Formal (or leg elevators).Kno- "Elbow-Kollo".
They can be made at home, using only a carpet or in the gymnasium using special equipment.Consider the technique in more detail - in the "Exercises are on the ground" section.
Respiratory gymnastics
Recently, the breathing exercises have spread, which guarantees that with the help, you can remove the suspended stomach, the sides in a short time.It can be used as a addition to yoga or ordinary physical form to improve the functioning of the respiratory system.In addition, such exercises can be used as meditation, for relaxation, comfort, they can become a good weapon to fight stress.
But with all this, each healthy person must understand that it is possible to remove a stomach suspended reliably and without harm to health that using constant training, calories, changes in eating habits, and these breathing techniques will only accelerate the process.
Shelf
Jumping with a rope is a good option to start and finish training, they will help the body up the top, warm up and warm up in front of the electric part.In addition, regular jumps:
improve coordination;contribute to the development of the cardiovascular system;Strengthen light and respiratory roads;Adjust the posture.
Sufficient 3 to 5 minutes before and after training to increase the efficiency of the classes.The only nuance is that jumps of jumps are contraindicated for people with heart disease and vertery column, women during menstruation, pregnancy, as well as for a high degree of obesity.
Gymnastics
Another fairly common way to reduce volumes in the abdomen and size - exercises using a hoop of special gymnastics - Hulahup.It is really able to help, but its action will be local - it will leave a few centimeters from the body of the body, all other areas will remain intact.
In addition, it does not strengthen the muscles, but has only a massage effect, promotes the flow of the lymph.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.
The classes with Hulahup are contraindicated for women during critical days and pregnancy, with gynecological diseases, the presence of an eruption, itching or irritation on the skin.
Inclination
The inclinations contribute to the strengthening of the side muscles of the abdomen and the size.It is a simple, but quite effective exercise, familiar to many since the era of study at school.The implementation technique is as follows:
The starting position for the width of the leg width;Upon expiration, it is necessary to raise your right hand and make a slope to the left, as by tightening the left side;On the breath, return to its original position;During expiration, make a twist in the other direction.
To improve the effect, you can pick up a dumbbell from 0.5 to 1.5 kg or fixed on the wrists.This will include the muscles of quadriceps, biceps, chest and back.
Exercises lying on the ground
Not all people can afford a subscription to a fitness center or find time to visit it, training will be home training without equipment, it only needs a carpet.
Lift the lying on the back
The starting position - lying on the back, the legs are folded with the knees, stand on the ground.On the expiration, it is necessary to tear the head, the neck, the shoulder blades of the ground, on the inspiration - slowly return to the starting position.It is recommended to make 2-3 repetitions 15-20 times.
It is necessary to go up and down slowly, so there will be a greater stress, the effect of the training will be better.You can combine the rise of the case with any cardio-moral improvement, you get a good interval lesson:
30 jumps with a rope;10 elevators of the case on the back;10 jumps in place;20 seconds in the bar;20 slopes on the side (10 side);30 jumps on the rope.
3-4 of these circles will take 10 to 15 minutes of time, but almost all muscle groups will work - the perfect load for the early morning.It can be done five times a week, which will significantly improve the physical.Form.
Lower the legs lying
The elevated or reversed leg elevator is an effective exercise for the bottom of the abdomen, which is often the most problematic place for women.The implementation technique is as follows:
The starting position to sleep on the back, the lower back and the buttocks must be closely pressed towards the ground.This must be monitored during the exercise, if not unpleasant and painful sensations in the lower back may occur;On the expiration, it is necessary to increase the legs by about 45 degrees, a strong tension in the bottom of the abdomen will be felt;On the breath, lower the legs.
For beginners, you can raise your legs alternately, so the exercise will be easier to do.Advanced athletes can, on the contrary, complicate it: at the expiration, to tear the head, the neck, the shoulder blades and the legs of the ground, pull them.
"Scissors" exercise
The "scissors" exercise affects the rectus and the oblique muscles of the press, as well as the front surface of the hips.It is more suitable for advanced athletes, because it is a complicated version of the previous exercise.Technical:
The starting position of the bed on the back, the buttocks, the lower back, the shoulder blades are closely pressed towards the ground;On the expiration, it is necessary to raise the legs at an angle of approximately 45 degrees and on the delay in this position to make them "scissors" about 8 to 10 times.
It is recommended to make at least three approaches, to add to training in intervals.For a complication, you can put the ankles.
Exercise for the press "Lokot-Kolon"
"Lokot-Kolone" helps strengthen the oblique muscles of the abdomen, it is necessary to do: it's necessary:
To take the starting position to sleep on your back, the knees are folded, the lower back is closely pressed towards the ground;The arms behind the head, the elbows are divorced on the side;On the expiration, it is necessary to tear the body from the ground: the head, the neck, the shoulder blades;Treat, pull the left elbow to the right knee;On inspiration, go back to its original position;Change the side on the expiration.
Repeat 8 to 10 times for each side.The exercise can also be included in intervals training.
"Bike" exercise
The "bike" exercise is familiar to a lot of school or even kindergarten.It is very useful, effective for abdominal muscles, contributes to their active study.The implementation technique is as follows:
The starting position of the bed on the back, the lower back is closely pressed towards the ground, the legs are folded at the knees;The arms are crossed behind the head;On the expiration, it is necessary to tear the head, neck and shoulder blades of the carpet;With your feet to make a "bicycle" for 10 to 20 seconds, the time depends on the level of physical preparation.
The "bicycle" must be done at least three times, should feel the heat and the tension in the press muscles.
The specialist's opinion
Experienced fitness instructors say directly: do not believe the tempting photo of the category "before and after", mythical journals promising to inflate the ass or make press cubes in 10 days.Work on the body is a long process that combines not only regular training, but also good nutrition, work with psychology.Already explained this sequence, see above.Restrictions in food and exhausting classes will not give a result if a person does not know how to face stress, continues to grasp difficult situations and life problems or is always for a business with all households.
Consequently, for a competent and competent weight loss without harming health, both physical and psychological, it is preferable to contact specialists in the weight loss clinic.Only, they will be able to tackle the solution of the problem in depth, to choose a technique that will easily take up life and take the foot in complete safety, will be part of it.