Additional centimeters in the waist area cause people with overweight a lot of inconvenience, cause complexes and self -doubles.When chasing the perfect body, weight loss is ready to do a lot: exhausting diets that take training in the gym or even drugs - a lot is used.Today we will talk about a number of exercises for weight loss and pages.Are you really effective?What results should you expect?We will analyze in more detail in this article.
Effective exercises for weight loss and pages
Physical exercises are very useful for the body because:
- Strengthen immunity;
- Improvement of the work of the cardiovascular system;
- Strength, increase endurance;
- Reduce the likelihood of depression and apathy, as the production of the "hormone of happiness" - serotonin is activated during class;
- Intensively supply cells with oxygen;stimulate the brain,
- Increasing concentration, performance, trend for training;
- Reduce insomnia, make sleep better, deep;
- slows down the aging processes of cells and tissues;
- Normalize metabolism;Strengthen the sore muscles, improve the attitude.
The main thing is the selection of a single exercise group that corresponds to skills and health.For example, many types of fitness are contraindicated for people with a fairly large overweight because they can cause knee and under back injuries, an increase in blood pressure and much more.In this case, a simple walk is ideal as training.It has been scientifically proven that walking significantly reduces the risk of cardiovascular diseases every day within 30 to 40 minutes, improves 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 various reasons:
Health problems.Additional centimeters in the waist area can indicate the presence of various diseases and visceral fat.How is it?-Positioning about the internal organs that prevent the normal functioning of the systems.Revenge lifestyle: Sessking work, abundance of greasy foods, fast food, lack of sleep dies can be the reason for the occurrence of excess fat.How is it?Psychological factors: the inability to deal with different living conditions, the habit of "seizing" stress is for companies or boredom.
For one or more reasons, an excess weight appears at the same time.In an effective fight with excess kilograms, you need an integrated approach: work with a psychologist on the formation of adequate food habits, exercises and the right nutrition.
Where can you start training?
The training must be carried out regularly at least three times a week, only then is it possible to achieve visible results.Divide each lesson into two parts: cardio and strength.
Cardio government companies help the body to prepare for the upcoming load, additionally:
- contribute to the acceleration of the metabolism;
- Reduce the cortisol level - this is the so -called "stress hormone", the excess of which often leads to excessive food and breakthroughs, sleep disorders;
- Improvement of the work of cardiovascular and respiratory systems and increasing endurance;
- The calories are actively burned compared to the second power part of the lesson.
The cardio mink should contain intensive exercises that quickly replace it so that the body has no time to get used to it.You can change and run with high hifts of the hips, squats and attacks.It is optimal that this part takes at least 20 minutes and to reduce the weight, this is useful to arrange a full-fledged cardio training 2-3 times a week for 40-60 minutes.Even active going at a quick pace will be a great option.
Fat burning set
The so -called interval training in various systems is currently actively used in the world of fitness.They are recognized as the most effective experts: one kind of load replaces the other, so that the body has no time to get used to it, constantly working at the border and actively burning calories.Such training strengthens the muscles, cardiovascular and respiratory systems, improves the metabolism and accelerates protein synthesis.
This training includes three main groups of exercises:
Aerobics: running, bike, quick walking, rope, jumping, dancing.They increase the pulse, improve sweating, help the body to warm up, to prepare for the next part.Sylvic: twisting, bar, uses, legs.They should strengthen the muscles.Gimstics or stretching - the last phase of the training that contributes to relaxing, restoring and making heartbeat.
For women, yoga, asanas (movements, exercises) that are replaced smoothly, contribute to calming down, reducing stress, working well and developing the main muscle groups, and the main muscle groups can be suitable.You can run them at home and the carpet can be replaced by a normal towel.
Run or go
Run or go - what should I reduce the weight?Most people probably say that the first option will certainly lead.For many, a restless walk seems to be a frequent job that cannot contribute to burning fat.Is it so?We will analyze the main differences:
Going helps to strengthen the calf muscles, to run - chest, back, shoulder girdle, hips and buttocks.At the time of the jogging, a person experiences a "flight phase" that causes a fairly large shock pollution for the spine and joints.There is none of these phase when walking.A chewing gum is certain, which cannot be said about running, whereby the likelihood of injuries and various pathologies is significantly increased due to the increased strain on the heart, breathability, spine and joints.
Running and going affect every person differently.If there are no health problems, runs are moral and physical pleasure, then it is better to choose them.If there are problems with the cardiovascular system, spine, joints or output to the run, moral complaints cause the best option.In this case, it is desirable to run for at least an hour and keep a pretty fast pace.The daily standard is approximately 8000 to 10,000,000 steps or 5-7 kilometers.This is a recipe for durability, a good remedy for many diseases.
Exercise Plank
Exercise "Planck" from Fitness Instructors is rightly considered classic, since almost all main muscle groups are involved:
- Press: The straight, sloping muscles of the abdomen are involved;
- Back: the lower back, correction of the posture occurs;
- Big breast, deltam;
- REUAL;
- Quadriceps;
- Calf;
- Hips.
When carrying out the "bar" exercise, the load is uniformly distributed in all muscle groups, since the effectiveness is ensured.In addition, there is no load on the knee joint if the execution is properly carried out, which means that the state for people with violations of the musculoskeletal system is accessible, but only after the consultation of a doctor and under the guidance of an experienced fitness teacher.
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 and static.She has two varieties:
Light hands.This option is the simplest and is available to beginners because the load falls on the legs.The place is on the elbows.It is more difficult to keep this position because the weight is evenly distributed to all reference points: forearms, elbows and leg muscles.It will require a lot of effort to keep the body in an even position.
In order to carry out, it is necessary to emphasize on straight arms or elbows, as with push -ups.The body should be extended in an even line.The exercise has a second name - "board", which describes the essence of the attitude: there should be no distractions in the lower back, buttocks, the legs are straight, the knees are tightened.This position must be imprisoned for 20-30 seconds in which all muscle groups can be felt, there can also be a slight tremor or a feeling of heat indicates the correctness of the execution.The bar is easy to carry out at home and does not require any special equipment or shape.
Laterally
The side bar includes the muscles of the waist and sides.It can also be carried out 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 and take a stable position: one hand rests on the floor, carpet, the other must be put on top;
- Pull the whole body into a line, a feeling of tension in the waist, the side muscles of the body should occur;
- Fix the position for 20-30 seconds.
The lateral bar requires control over balance and balance, improves coordination and concentration.
Twist
Due to anatomical features, it cannot be easy for a woman to reach a flat belly: a sufficient layer of fat is required to wear a child.But in most cases, obesity is of course a consequence of improper nutrition, lack of physical activity and psychological problems.The main thing is to take over in time, but you can start with the simplest exercise - to twist.
There are some of their varieties:
Classic.Formal (or lifts of the legs).Kno "Ellbogen-Kollo".
You can be carried out at home with just one carpet or in the gym with special devices.Keep considering the technology in more detail - in the "Exercises on the floor" section.
Breathing gymnastics
The breathing exercises have recently become widespread, which is guaranteed that you can remove the pages in a short time with the help of the hanging stomach.It can be used as a supplement to yoga poses or ordinary fitness to improve the operation of the respiratory system.In addition, such exercises can be used as meditation, relaxation and calming down, they can become a good weapon to combat stress.
With all of this, every reasonable person should understand that it is possible to reliably and without removing health, only with the help of constant training, lack of calorie, changes in food habits and these breathing techniques only help to accelerate the process.
frame
Jumping with a rope is a good option to start training and end.They help the body to pump up, warm up and warm up in front of the force.Additional jumps:
Improve coordination;contribute to the development of the cardiovascular system;Strengthen the light and airways;Adjust attitude.
Enough 3-5 minutes before and after training to increase the effectiveness of classes.The only nuance is that jumps in jumps for people with heart and spinal diseases, women during menstruation, pregnancy and with a high degree of obesity are contraindated.
Gymnasic Hoop
Another rather frequent away to reduce volumes in the stomach and waist - exercises with a special gymnastics hoop - Hulahup.He is really able to help, but his action will be local - it will be a few centimeters from the body area, all other zones remain unaffected.
In addition, it does not strengthen the muscles, but only has a massage affect, promotes the drainage of lymphs.Hulahup can leave bruises and bruises on the skin, everything depends on its weight and quality of the rubber from which it is made.
Classes with hulahup are contraindicated for women during critical days and pregnancy with gynecological diseases, the presence of rash, itching or irritation on the skin.
Tendencies
Includes contribute to strengthening the lateral muscles of the abdomen and waist.This is a simple but rather effective exercise that many have known since studying at school.The implementation technology is as follows:
The starting position of the standing position, legs shoulder -wide;When exhaling, it is necessary to lift your right hand up and make a slope to the left, as if it would press the left side;Return to his original position on the breath;When exhaling, make a turn in the other direction.
To improve the effect, you can absorb a dumbbell of 0.5-1.5 kg or be set on the wrist.This includes the muscles of quadriceps, biceps, chest and back.
Exercises lie on the floor
Not every person can afford a subscription to a fitness center or find time to visit it.Training is training at home without equipment, it only needs a carpet.
Lift the body on your back
The starting position - on the back the legs are bent on the knees and stand on the floor.When exhaling, it is necessary to tear your head, neck, shoulder blades off the ground, with inspiration - slowly return to the starting position.It is recommended to carry out 2-3 repetitions 15-20 times.
It is necessary to climb and fall slowly so that there will be greater stress, the effect of the training will be better.You can combine the increase in the housing with any cardio compound.You will receive a good interval hour:
30 jumps with a rope;10 lifts of the housing on the back;10 jumps in place;20 seconds in the bar;20 slopes to the side (10 per side);30 jump to the rope.
3-4 such circles last 10-15 minutes, but almost all muscle groups will work the perfect load for the early morning.It can be carried out five times a week, which will significantly improve the physical improvement.Form.
Lie on the legs lies
The buoyancy of the legs that twisted lies or vice versa is an effective exercise for the lower abdomen, which is often the most problematic place for women.The implementation technology is as follows:
The starting position of the back, in the lower back and in the buttocks should be pressed firmly on the floor.This must be monitored when executing the exercise, otherwise unpleasant, painful sensations in the lower back can occur.When exhaling, it is necessary to increase the legs by about 45 degrees, a strong tension in the lower abdomen is felt.Select your legs on the breath.
For beginners you can take your legs alternately so that the exercise can do more easily.On the contrary, advanced athletes can make it difficult: pull your head, neck, shoulder blades and legs off the ground when exhaling, and pull them together.
Exercise "scissors"
The "scissors" exercise influences the rectus and the sloping muscles of the press and the front surface of the hips.It is better for advanced athletes because it is a complicated version of the previous exercise.Technology:
The starting position of the lying on the back, the buttocks, the lower back, the shoulder blades are firmly pressed onto the floor;When exhaling, it is necessary to raise the legs at an angle of about 45 degrees and when delaying this position in order to make them "scissors" about 8-10 times.
It is recommended to carry out at least three approaches and add the interval training.You can put on the ankles for complication.
Exercise for the press "Lokot-Kolon"
"Lokot colon" helps to strengthen the sloping muscles of the abdomen, it is necessary to make it necessary: it is necessary: it is necessary:
In order to take the starting position of the lying on the back, the knees are bent, the lower back is firmly pressed onto the floor.The arms behind the head, the elbows are divorced to the side;When exhaling, it is necessary to tear off the body from the ground: head, neck, shoulder blades;Do the twisting, pull the left elbow to the right knee.In inspiration, return to its original position;Change the page in exhaling.
Repeat 8-10 times for each page.The exercise can also be included in interval training.
Exercise "Bicycle"
Exercise "bicycle" is known to many from school or even kindergarten.It is very useful, effective for the abdominal muscles and contributes to your active study.The implementation technology is as follows:
The starting position of the lying on the back, the lower back is firmly pressed on the floor, the legs are bent on the knees;The arms are crossed behind the head;When exhaling, it is necessary to tear down the carpet of the head, neck and shoulder blades.With her feet to make a "bike" for 10 to 20 seconds, the time depends on the physical preparation.
The "bike" must be made at least three times if the heat and tension should feel in the press muscles.
The opinion of the specialist
Experienced fitness instructors say directly: Do not believe that the tempting photo from the "Before and after" category promises mythical reviews to pump up the ass or to take the press cubes in 10 days.Working on the body is a long process that not only combines regular training, but also the right nutrition with psychology.This sequence already explained, see above.Restrictions on food and exhausting classes will not achieve a result if a person does not know how to deal with stress, continue to confiscate difficult life situations and problems or is always for a company with all households.
Therefore, it is better for high, high -quality, competent weight loss without health, both physical and psychological damage, to contact specialists from the weight loss clinic.Only you will be able to approach the solution to the problem comprehensively, to choose a technique that is easy to bring to life and is securely info.