Extra centimeters in the waist area cause a lot of inconvenience to people with overweight, cause complexes and self -doubt.In pursuit of the perfect body, the losing weight are ready to do a lot: exhausting diets that exhausted training in the gym or even taking drugs - a lot is used.Today we will talk about a set of exercises for weight loss 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
Physical exercises are very useful for the body, because:
- strengthen immunity;
- improve the work of the cardiovascular system;
- increase strength, endurance;
- reduce the likelihood of depression and apathy, since during classes the production of the "hormone of happiness" - serotonin is activated;
- intensively supply cells with oxygen; stimulate the brain,
- improve concentration, performance, tendency to training;
- reduce insomnia, make sleep better, 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, health status.For people with a fairly large overweight, for example, many types of fitness are contraindicated, since they can cause knee and lower back injuries, 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 30-40 minutes significantly reduces the risk of cardiovascular diseases daily, helps to 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 various reasons:
Health problems.Extra centimeters in the waist area can indicate the presence of various diseases, as well as visceral fat, how is it?-deposits 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 can be the reason for the appearance of excess fat.How are it? Psychological factors: Inability to cope with various life circumstances, the habit of "seizing" stress, is for company or boredom.
Excess weight appears for one or more reasons at the same time, so in an effective struggle with excess kilograms you need an integrated approach: working with a psychologist on the formation of proper food habits, exercises and proper nutrition.
Where to start training?
Training must be carried out regularly, at least three times a week, only then it will be possible to get visible results.Divide each lesson into two parts: cardio and power.
Cardio-reigns help the body cheer up, prepare for the upcoming load, in addition:
- contribute to the acceleration of metabolism;
- reduce the level of cortisol - this is the so -called "stress hormone", the excess of which often leads to overeating and breakdowns, sleep disturbance;
- improve the work of the cardiovascular and respiratory systems, increasing endurance;
- Calories are actively burned, when compared with the second, power part of the lesson.
The cardio-mink 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 jumping and running with high lifts of the hips, squats and attacks.It is optimal that this part lasts at least 20 minutes, and to reduce weight will be useful to arrange full-fledged cardio training 2-3 times weekly for 40-60 minutes.Even active walking at a fast pace will be a great option.
Fat burning set
Currently, the so -called interval training in various systems is actively used in the world of fitness.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.Such training strengthens muscles, cardiovascular and respiratory systems, improves metabolism, accelerates protein synthesis.
Such training includes three main groups of exercises:
Aerobic: running, bicycle, fast walking, rope, jumping, dancing.They increase the pulse, enhance sweating, help the body warm up, prepare for the next part. Sylvic: twisting, bar, tilments, legs.They are designed to strengthen muscles. Gimnastics or stretching - the final stage of training that helps to relax, restore breathing and heartbeat.
For women, yoga, asanas (movements, exercises) in which are smoothly replaced by each other, contribute to reassure, reduce stress, but work out well, and work out the main muscle groups can be suitable.You can perform them at home, and the rug can be replaced with a regular towel.
Running or walking
Running or walking - what to choose to reduce weight?Most people are likely to say that the first option is certainly leading.An unhurried walk for many seems to be a common occupation that can not contribute to fat burning.Is it so?We will analyze the main differences:
Walking helps to strengthen the calf muscles, running - chest, back, shoulder girdle, hips and buttocks. At the time of jogging, a person experiences a “flight phase”, which causes a fairly large shock load for the spine, joints.There is no this phase in walking. A gum is safe, which can not be said about running, in which the likelihood of injuries and various pathologies is significantly increased due to increased load for the heart, respiratory system, spine, joints.
Running and walking affects each person differently.If there are no health problems, runs give moral and physical pleasure, then for weight loss it is better to choose them.If there are problems with the cardiovascular system, spine, joints, or every exit to the run 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 norm will be about 8000-10000 thousand steps or 5-7 kilometers-this is a recipe for longevity, a good remedy for many diseases.
Exercise Planck
Exercise "Planck" by fitness instructors is deservedly considered classic, since almost all the main muscle groups are involved:
- Press: the straight, oblique muscles of the abdomen are involved;
- back: the lower back, correction of posture occurs;
- large breast, deltoid;
- gluteal;
- quadriceps;
- calf;
- hips.
When performing the “bar” exercise, an uniform distribution of the load in all muscle groups occurs, due to this, effectiveness is ensured.In addition, with proper execution, there is no load 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 guidance of an experienced 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.She has two varieties:
Light hands.This option is the simplest, is available to beginners, because the load falls on their feet. The location is on the elbows.It is more difficult to hold this position, since the weight is distributed evenly between all reference points: forearms, elbows, and leg muscles.It will take a lot of effort to maintain the body in an even position.
To perform, it is necessary to take emphasis on straight arms or elbows, as for push -ups.The body should be elongated in an even line.The exercise has a second name - “board”, which accurately describes the essence of the posture: there should not be deflections in the lower back, buttocks, the legs are straightened, the knees are tightened.This position must be detained for 20-30 seconds, during which all muscle groups will be felt, there may also be a light trembling 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 special equipment or shape.
Lateral
The side bar involves 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 on the floor, rug, the other must be raised upstairs;
- pull the whole body into one line, a sensation of tension in the waist, the side muscles of the body should appear;
- Fix the position for 20-30 seconds.
The lateral bar requires control over equilibrium and balance, improves coordination, concentration.
Twisting
It can not be easy for a woman to achieve a flat abdomen due to anatomical features: a sufficient fat layer 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 up yourself in time, but you can start with the simplest exercise - twisting.
There are several of their varieties:
Classic. Formal (or lifts of the legs). Kno-“elbow-kollo”.
They can be performed at home, using only a rug or in the gym using special equipment.Consider the technique in more detail further - in the section "Exercises lying on the floor."
Respiratory gymnastics
Recently, breathing exercises have become widespread, which guarantees that with the help of it you can remove the hanging stomach, sides in a short time.It can be used as an addition to yoga poses or ordinary fitness to enhance the operation of the respiratory system.In addition, such exercises can be used as meditation, for relaxation, reassurance, they can become a good weapon to combat stress.
But with all this, every sane person should understand that it is possible to remove a hanging stomach reliably and without harm to health only with the help of constant training, calorie deficiency, changes in food habits, and these breathing techniques will only help to speed up the process.
Rack
Jumping with a rope is a good option to start and finish training, they will help the body to cheer up, warm up and warm up in front of the power part.In addition, regular jumps:
improve coordination; contribute to the development of the cardiovascular system; strengthen the light and respiratory tract; adjust posture.
Enough 3-5 minutes before and after training to increase the effectiveness of classes.The only nuance is that jumping jumps are contraindicated for people with heart and spine diseases, women during menstruation, pregnancy, as well as with a high degree of obesity.
Gymnastic hoop
Another fairly common way to reduce volumes in the abdomen and waist - exercises using a special gymnastic hoop - Hulahup.He is really able to help, but his action will be local - it will leave a few centimeters 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 the outflow of 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.
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.
Tilts
Tilts contribute to strengthening the lateral muscles of the abdomen and waist.This is a simple, but fairly effective exercise, familiar to many since the time of study at school.The implementation technique is as follows:
The starting position of standing, legs shoulder -width; on exhalation, it is necessary to raise the right hand up and make a slope to the left, as if squeezing the left side; on the breath, return to its original position; on exhalation, make a twist in the other direction.
To enhance the effect, you can pick up a dumbbell of 0.5-1.5 kg or fixed on the wrists.This will include the muscles of quadriceps, biceps, chest and back.
Exercises lying on the floor
Not every person can afford a subscription to a fitness center or find time to visit it, training will be a training at home without equipment, they only need a rug.
Lifting the body lying on the back
The starting position - lying on the back, the legs are bent at the knees, stand on the floor.On the exhale, it is necessary to tear off the head, neck, shoulder blades from the floor, on inspiration - slowly return to the starting position.It is recommended to do 2-3 repetitions 15-20 times.
It is necessary to rise and fall slowly, so there will be a greater stress, the effect of training will be better.You can combine the rise of the case with any cardio-improving, you get a good interval lesson:
30 jumps with a rope; 10 lifts of the case lying on the back; 10 jumps in place; 20 seconds in the bar; 20 slopes to the side (10 per side); 30 jumps on the rope.
3-4 such circles will take 10-15 minutes of time, but almost all muscle groups will work-the perfect charging for the early morning.It can be performed five times weekly, which will significantly improve physical.Form.
Lowing the legs lying
The lift of the legs lying or reverse twisting 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 back, the lower back and buttocks should be tightly pressed to the floor.This must be monitored when performing the exercise, otherwise unpleasant, painful sensations in the lower back can occur; on the exhale, it is necessary to raise the legs by about 45 degrees, a strong tension in the lower abdomen will be felt; on the breath, lower the legs.
For beginners you can raise their legs alternately, so the exercise will be easier to perform.Advanced athletes can, on the contrary, can complicate it: on exhalation, tear off the head, neck, shoulder blades and legs from the floor, pull them to each other.
Exercise "Scissors"
The exercise "scissors" affects the rectus and 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 on the back, the buttocks, the lower back, the shoulder blades are tightly pressed to the floor; on the exhale, it is necessary to raise the legs at 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 to interval training.For complication, you can put on the ankles.
Exercise for the press "Lokot-Kolon"
"Lokot-kolone" helps strengthen the oblique muscles of the abdomen, it is necessary to make: it is necessary:
To take the starting position of lying on the back, the knees are bent, the lower back is tightly pressed to the floor; the arms behind the head, the elbows are divorced to the side; on the exhale, it is necessary to tear off the body from the floor: the head, neck, shoulder blades; make twisting, pull the left elbow to the right knee; on inspiration, return to its original position; change the side on the exhale.
Repeat 8-10 times for each side.The exercise can also be included in the interval training.
Exercise "Bicycle"
Exercise "Bicycle" is familiar to many from school or even kindergarten.It is quite 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 tightly pressed to the floor, the legs are bent at the knees; the arms are crossed behind the head; on the exhale, it is necessary to tear off the head, neck and shoulder blades from the rug; with your feet to make a “bicycle” for 10-20 seconds, the time depends on the level of physical preparation.
The “bicycle” must be made at least three times, should feel the heat and tension in the press muscles.
The opinion of the specialist
Experienced fitness instructors say directly: do not believe the tempting photo from the category “before and after”, mythical reviews promising to pump up the ass or make the press cubes in 10 days.Work on the body is a long process that combines not only regular training, but also proper 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 cope with stress, continues to seize difficult life situations and problems or is always for a company with all households.
Therefore, for high -quality, competent weight loss without harm to health, both physical and psychological, it is better to contact specialists of the weight loss clinic.Only they will be able to approach the solution of the issue comprehensively, to choose a technique that will easily go into life and securely gain a foothold, will become part of it.