Additional centimeters in the waist area create many concerns for people overweight, cause complexes and self--bound.After a perfect body, we are ready to lose weight: tedious diets who take the gym in the gym - are very used.Today we will talk about a number of exercises for weight loss and parties.Are they really effective?What do you have to do?This article will provide more details.
Effective exercises for weight loss and sideways
Because physical exercises are very useful for the body:
- strengthen immunity;
- to improve the work of a cardiovascular system;
- Power, tolerance;
- Reduce the possibility of depression and indifference because the production of "Happiness hormone" is activated during classes;
- to provide cells with oxygen intensively;Stimulus the brain,
- to improve concentration, performance, training inclination;
- Reduce insomnia, sleep better, deepen;
- Slows the aging processes of cells and tissues;
- normalize metabolism;Strengthen the muscle corset, increase the posture.
The main thing is to choose a personal training set in accordance with the health condition.For example, many fitness species are contraindicated for people with a large enough weight, because they can cause blood pressure, blood pressure and more.In this case, a simple walk is perfect as a exercise.Walking within 30-40 minutes, reduces the risk of daily cardiovascular diseases, helps improve well-being and increases the body's total.
No more oil reasons
The fat in the territory of the abdomen and parties can be collected for various reasons:
Health problems.An additional centimeter in the background can indicate various diseases, as well as the presence of visceral oil, how is this?Around the internal organs that prevent systems from normal operation.Revenge Lifestyle: Seated work, abundance of fatty foods, fast food, lack of sleep - all this can be a cause of oil.How is it?Psychological factors: Inability to cope with various living conditions, "capture" is the habit of the company, the company or boredom.
Weight now seems to be due to one or more reasons, so we need an integrated approach in an effective struggle with extreme kilograms: proper food habits, workouts and work with the proper nutrition.
Where to start training?
The training will be available regularly, at least three times a week, only after visible results.Divide each lesson into two parts: cardio and power.
Cardio dominations help to cheer up the body, preparing for the upcoming cargo, in addition:
- contribute to the acceleration of metabolism;
- Reduce cortisol level - it is often so much "stress hormone" that causes excessive nutrition and splitting, sleep disorder.
- Increase the work of cardiovascular and respiratory systems, increasing tolerance;
- Calories are actively burned compared to the second and part of the lesson.
Cardio-Mink includes intense exercises that quickly change each other to prevent the body to get used to it.You can jump from alternative jumps and hips, squats and high elevators of attacks.It will be useful to organize 2-3 full-fledged cardio training for a weekly 40-60 minutes to last for at least 20 minutes and reduce weight.The active walk in a tempo will also be an excellent choice.
Fat burn set
Currently, this is actively used in different systems in various systems in the world of fitness.They are known as the most effective specialist: the type of cargo replaces the other, so the body does not have time to get used to it, constantly burns the extreme calories.Such training muscles strengthens cardiovascular and respiratory systems, improve metabolism, accelerate the protein synthesis.
There are three main training groups in such training:
Aerobics: Running, Cycling, Fast Walking, Rope, Jumping, Dance.The pulse increases, increases sweating, helps the body warm and prepares for the next part.Sylvic: twist, bar, pedigree, legs.Designed to strengthen the muscles.Gymnastics or stretch - the final stage of training that helps to breathe, restore and restore heartbeat.
Women, Yoga, Asanas (actions) (actions, exercises) can reduce, convincing, stressful, but work well and match basic muscle groups.You can do them at home and the rugs can be replaced with a regular towel.
Escape or walk
Running or walking - What to choose to reduce weight?Most people are likely to say that the first choice is the lead.Many walk for many, it looks like a common occupation that cannot contribute to fat burning.So is it?We will analyze the main differences:
The walk helps strengthen blood calf muscles, strengthen chest, rear, shoulder zeals, hips and hips.During the run, a person, spine, live a "flight phase" that causes a large enough shock for joints.There is no phase on the trip.It is safe to work, this is a significant increase in damage and the heart of various pathologies, respiratory system, spine, joints.
Running and walking have a different impact on every person.If there is no health problem, the runs give spiritual and physical pleasure, then it is better to choose them to lose weight.If the cardiovascular system, spine, joints or runs in each speech, it leads to moral concern, then walk is the best choice.In this situation, at least one hour is asked to follow a fast enough speed, a daily norm is a good tool for many diseases, about 8000-10000 thousand steps or 5-7 kilometers.
Exercise plan
"Plank" training by fitness teachers is considered classic because almost all major muscle groups are considered classic, because almost all major muscle groups are involved in:
- Press: Abdominal flat, oblique muscles are involved;
- Back: The lower back, posture correction occurs;
- Big breasts, dellioid;
- gluteal;
- Quadriseps;
- calf;
- hips.
While carrying out the "bar" training, all muscle groups are provided with the unit of cargo, the reason for this is the effectiveness.In addition, in the correct execution, knee joints, after the market consulted with the management of a doctor and an experienced fitness instructor.
Classic
The classic bar belongs to the isometric training group: the correct execution, no loads for joints, the body remains statically stable.Has two types:
Light hands.This option is the simplest, it's available for beginners, because the load feet falls.Earth is over elbows.The weight is equally distributed between all reference points, because it is more difficult to catch the position: between the front sleeves, elbows and leg muscles.It will make a lot of effort to keep the body even in a situation.
To play, you need to emphasize, and the elbows should be emphasized, because Push-UPS.The body should even lie on a line.There is a second name of the isolation - there is a "board" that clearly describes the essence of the posture: the bottom back, the hub, legs, legs should be corrected, the knees are fastened.This position should be kept in 20-30 seconds, and all muscle groups will be felt during this period, a light will vibrate or feel the feeling of heat, all this shows the accuracy of the execution.The bar is easy to play at home, does not require special equipment or form.
Side
The sidebar covers the muscles of the waist and the parties.It can also be done with a flat goal and elbow and the consistency is as follows:
- Take a position for a classic bar;
- The case increases 90 degrees, holding a stable position: a hand must be lifted on the floor, carpet and the other above;
- Bring the whole body to a line, the feeling of tension in the waist, side muscles of the body should appear;
- Fix the position of 20-30 seconds.
The lateral bar requires control over equilibrium and equilibrium, and improves coordination, concentration.
Twisting
It may not be easy for a woman to achieve a flat abdomen due to the anatomical features: there is a need for enough fat to take to a child.However, in most cases, of course, it is the result of the lack of uncorrect nutrition, physical activity and the lack of psychological problems.The main thing is to take yourself in time, but you can start with the simplest exercise - twist.
There are some of them:
Classic.Official (or lifting the legs).Kno- "Elbowblo".
They can be used using special equipment in the house, only one rug or gym.Review the technique in a more detailed way - in the section "Exercises on the ground" section.
Respiratory gymnastics
Recently, the work exercises were widespread, which guarantees you can delete the parties in a short time.It can be used in addition to yoga poses or ordinary fitness to increase the work of the respiratory system.In addition, such exercises can be used as meditation, relaxation, to combat stress for certainty.
However, with all this, a stomach hanging in a person with every cut is a reliable and health, calorie deficiency, food habits, and this breathing methods will help speed up the process only.
Shelf
Jumping with a rope is a good choice to start training and finish, will help warm the body's strength and warm up.In addition, regular jumps:
to improve coordination;contribute to the development of a cardiovascular system;To strengthen light and respiratory tract;adjust the posture.
3-5 minutes before and after training to increase the effectiveness of classes, 3-5 minutes before and after.The only nuance is the heart and spinal diseases of jumping jumps, menstruation, women in pregnancy, as well as women with high obesity.
Gymnastics hoop
Another general road to reduce the volume in the abdomen and waist - special gymnastics hoop - exercises using Hulahup.He can really help, but his action will be local - will leave several centimeters from the body area, all other zones will remain inviolable.
In addition, it does not strengthen the muscles, but there is a massage effect, helps the lymph.Hulahup can leave the skin of rotten and bruises, all depends on its weight and the quality of the rubber produced.
Classes with Hulahup are contraindicated in critical days and pregnancy, are contraindicated for women, gynecological diseases, itching or irritation on skin.
Tils
The boards contribute to the strengthening of the abdomen and waist lateral muscles.This is a simple but fairly effective exercise that has acquainted with many times since he studied at school.The execution method is as follows:
Permanent, legs start the beginning of the shoulder;In exhalation, you need to raise the right hand and make a slope on the left side by pressing the left side;Breathe and return to the original position;In exhalation, make a twist in the other direction.
You can buy a fixed dumbbell in 0.5-1.5 kg or wrists to increase the effect.This will include quadriceps, biceps, chest and back muscles.
Exercises lying on the floor
If each person does not subscribe to a fitness center or not to visit, the exercise will be an unexcused workout at home, they only need a carpet.
The lying on the back of the body
The starting position - the legs stretching behind the back stands on the knees.In the exhale, you need to knock down from the beginning, neck, shoulder blades - you need to return to the beginning of the beginning - slowly.It is recommended to repeat 2-20 times 2-20 times.
You need to rise and fall slowly, so it will be a bigger stress, the effects of training will be better.You can combine the rise of the case with any cardio improvement, you take a good intermediate lesson:
Jumps with 30 ropes;10 elevators in the rest of the back;10 jumps on the spot;20 seconds in the bar;20 slopes to the side (10);Jumps from 30 threads.
3-4 Such circles will take 10-15 minutes, but almost all muscle groups will work - it is perfectly charging in the morning.It can be processed five times a week, which will improve physically significantly.The form.
Legs stretch
Lifting false or reverse twisting feet is often an effective exercise for the lower abdomen with the most problematic place for women.The execution method is as follows:
The starting position of stretching behind, the lower back and the buttocks should be attached to the ground.This should be monitored when training, otherwise, painful, painful feelings on the lower back;In the exhale, the legs need to increase 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 as an alternative, so it will be easier to exercise.Developed athletes, on the contrary, it can make it difficult: to pull out the earth, neck, neck, neck, neck, and legs, pull them away.
"Scissors" exercise
The exercise "Scissors" affects the rectangular and oblique muscles of the press, as well as the front surface of the hips.More suitable for advanced athletes because the previous exercise is a complex version.Techniques:
In the back, the starting position of hips, lower back, shoulder blades is compressed on the ground;In Exhale, the legs need to raise them with an angle of about 45 degrees and correct them about 8-10 times to postpone this position.
It is recommended to take at least three approaches, add to the interval training.For complaints, you can put in the ankles.
Exercise for "Lokot-Colon" press
"Lokot-Kolone" helps strengthen the abdominal oblique muscles, you need to do:
To take the starting position of stretching behind, the knees are bent, the lower back is tight;The arms behind the arms are divorced by the elbows side;Exhale, the body should be pulled off the ground: head, neck, shoulder blades;Take a twist, pull the left elbow from the right knee;About the inspiration, return to the original position;Change the side in Exhale.
Repeat 8-10 times for each side.Exercise can also be included in the interval training.
"Bicycle" exercise
"Bicycle" is familiar with the training, school or even the kindergarten.It is very useful for abdominal muscles, contributes to active work.The execution method is as follows:
The starting position of those stretching behind, is tightly squeezed in the lower back, and the legs are bent in the knees;The goals went back to the head;In Exhale, you need to tear the head, neck and shoulder blades from the carpet;It depends on the level of physical fitness to make a "bike" for 10-20 seconds with your feet.
"Bicycle" should be done at least three times, the press must feel heat and tension in the muscles.
Expert opinion
Experienced fitness trainers say directly: "Before and after", do not believe in an attractive photo, and the donkeys make the pumpal or press cubes in 10 days in the press in the press in 10 days.Working on the body is not only a regular exercise, but also a long process that works with proper nutrition and psychology.Now explained this sequence, see above.If the restrictions in food and tedious classes do not know how to cope with stress, it is for a company that continues to seize difficult life and problems or with all households.
Therefore, it is better to contact the specialists of both physical and psychological loss clinic experts, without damage to both health, health.Only they will be able to approach the solution to the issue to choose a technique that will be easily implemented and will be part of a technique that will gain a secure technique, it will be part of it.