Additional centimeters in the lumbar region create a lot of discomfort for people who are overweight, causing complexes and selves.Pursuing the perfect body, to lose weight is very ready: exhausting diets that consume or even take drugs in the gym - are used too much.Today we will talk about weight loss and a series of exercises for sides.Is it really effective?Which results should you wait for?In this article we will analyze in more detail.
Effective exercises for weight loss and sides
Physical exercises are very useful for the body because:
- strengthening immunity;
- Developing the work of the cardiovascular system;
- Increase strength, durability;
- Reduce the likelihood of depression and indifference, because the "hormone hormone" production during classes - serotonin is activated;
- It provides cells intensively with oxygen;Warn the brain,
- Developing concentration, performance, education tendency;
- Reduce insomnia, sleep better, deep;
- Slows the aging processes of cells and tissues;
- normalizing metabolism;Strengthen muscle corset, improve the posture.
The main thing is to choose an individual exercise set that corresponds to skills, health status.For people with a very large overweight, for example, many types of fitness are contraindicated because 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 training.It has been scientifically proven that walking within 30-40 minutes significantly reduces the risk of daily cardiovascular disease, helps to improve welfare and increases the overall tone of the body.
Causes of excess fat
The fat in the abdomen and side area can accumulate for various reasons:
Health problems.Additional centimeters in the lumbar area can show the presence of various diseases and visceral oil, how?-The circuits around the internal organs that prevent the normal functioning of system.Revenge lifestyle: sedentary work, abundance of fatty foods, fast food, sleep lack of sleep may be the cause of this excess fat.How?Psychological factors: The habit of "stress seizing" is for company or boredom.
Excess weight occurs for one or more reasons at the same time, so you need an integrated approach in an effective struggle with extreme kilograms: a psychologist to work on suitable food habits, exercises and correct nutrition.
Where to start training?
Training should be done regularly at least three times a week, but then it will be possible to achieve visible results.Divide each course into two parts: cardio and power.
Cardio helps to cheer the body and prepare for the approaching load:
- contributing to the acceleration of metabolism;
- Reduce the cortisol level - this is often a very "stress hormone" that usually leads to excessive eating and deterioration, sleep disorder;
- Increase endurance by improving the operation of cardiovascular and respiratory systems;
- Calories are actively burned compared to the latter of the course.
Cardio-mink should contain intense exercises that replace each other in a way that does not have time to get used to the body.You can get jump and run with hips, crouches and high elevators of attacks.It will be useful to reduce the weight of this part at least 20 minutes and to organize full-fledged cardio training 2-3 times a week for 40-60 minutes.Even active walking at a fast speed will be a great option.
Fat burning set
Currently, highly balanced December training in various systems is actively used in the fitness world.They are known as the most effective experts: a kind of load replaces the other, so the body has no time to get used to it, it constantly works at the border, it actively burns calories.These training muscles strengthen cardiovascular and respiratory systems, improve metabolism, accelerate protein synthesis.
Such training includes three main exercise groups:
Aerobic: Running, bike, fast walking, rope, jump, dance.They increase the pulse, increase sweating, help the body warm up, prepare for the next section.Sylvic: Twisting, Bar, Tilements, Legs.Designed to strengthen muscles.Gimnastics or Stnting - the final stage of the training, which helps to relax, breathe and bring back the heartbeat.
For women, yoga, asanas (movements, exercises) are replaced with each other without any problems, contributes to trust, reduces stress, but well works and the main muscle groups may be appropriate.You can perform them at home and the carpet can be replaced with a normal towel.
Running or walking
Running or Walking - What Should I Choose Weight Reduction?Most people will say that the first option is definitely the leader.For many, an unhurried walking seems to be a common profession that cannot contribute to burning fat.Really?We will analyze the main differences:
Walking helps strengthen the calf muscles, running - chest, back, shoulder belt, hips and hips.During the jogging, a person experiences a “flight stage ından that causes a very large shock to the joints.There is no stage in walking.A gum is safe about running that injury due to increased burden for the heart, respiratory system, spine, joints, and the possibility of various pathologies significantly increases.
Running and walking affects each person differently.If there is no health problem, runs give moral and physical pleasure, then it is better to choose them for weight loss.If there are problems with the cardiovascular system, if the spine, joints or runs cause moral discomfort to the run, walking is the best option.In this case, it is desirable to walk at least one hour, to be connected to a very fast speed, the daily norm will be about 8000-10000 thousand steps or 5-7 kilometers-this is a recipe for long life, a good drug for many diseases.
Exercise planck
"Planck" exercise by fitness instructors is rightly considered classic, because it includes almost all main muscle groups:
- Press: The abdomen is flat, oblique muscles;
- Back: Lower back, posture correction occurs;
- Large breast, deltoid;
- Gluteal;
- Quadriseps;
- calf;
- hips.
When the “rod” exercise is performed, a proper distribution of the load in all muscle groups occurs, so activity is provided.In addition, with the appropriate execution, there is no burden in the knee joints, which make it accessible to people who violate the muscle -breeze system, but only after consulting a doctor and under the guidance of an experienced fitness instructor.
Classical
The classic rod refers to the isometric exercise group: with the correct execution, there is no load for joints, the body remains still, remains static.There are two types:
Light hands.This option is the simplest, because it is available for beginners, because the load falls to your feet.Location in the elbows.This position is more difficult to keep, because weight is equally distributed between all reference points: forearms, elbows and leg muscles.Keeping the body in an equal position will require much effort.
In order to perform, it is necessary to emphasize flat arms or elbows according to the thrust -ups.The body should be extended in an equal line.The exercise has a second name - “wood” defines the essence of the posture correctly: there should be no deviations on the lower back, hips, legs are corrected, the knees are squeezed.This position should be detained for 20-30 seconds to feel all muscle groups, there may also be a slight tremor or heat sensation-this indicates the accuracy of the execution.The bar is easy to make at home, it does not require special equipment or shape.
Lateral
It contains side rods, waist and side muscles.It can also be made with flat arm and elbow and the series is as follows:
- Take a position for a classic rod;
- By expanding the situation by 90 degrees, taking a stable position: one hand, carpet, and the other should be lifted up;
- Pull the entire body to a line, a feeling of tension in the town, the side muscles of the body should emerge;
- Correct the position for 20-30 seconds.
The lateral rod requires control over balance and balance, develops coordination, concentration.
Twist
It cannot be easy for a woman to obtain a flat abdomen due to anatomical properties: a sufficient layer of oil is required to carry a child.However, in most cases, of course, overweight inappropriate nutrition, lack of physical activity and psychological problems.The main thing is to take yourself in time, but you can start with the simplest exercise - bending.
There are some of the varieties:
Classical.Official (or elevators of the legs).Kno- “elbow-Kollo”.
They can be done at home using only one carpet or using special equipment in the gym.Think of the technique in more detail - in the "exercises lying on the ground" section.
Respiratory gymnastics
Recently, respiratory exercises have become widespread, which guarantees that you can lift the hanging stomach in a short time with the help.It can be used as an additional to yoga poses or ordinary fitness to improve the functioning of the respiratory system.In addition, such exercises can be used as meditation, and they can be a good weapon to combat stress for relaxation and assurance.
However, with all these, every sane person, a hanging stomach reliably and without damaging health, only continuous education, calorie deficiency, changes in food habits and these respiratory techniques will only help to accelerate the process.
Shelf
Jumping with a rope is a good option for starting and finishing, it helps to cheer, warm up and warm up in front of the body's power part.In addition, regular jumps:
Improving coordination;contributing to the development of the cardiovascular system;Strengthen the light and respiratory tract;Adjust the posture.
To increase the effectiveness of the courses before and after training 3-5 minutes enough.The only nuance, jumping jumps is that people with heart and spine disease, women during menstruation, pregnancy and high degree of obesity contraindicated.
Gymnastics pulley
A very common way to reduce volumes in the abdomen and waist - exercises using a special gymnastics circle - hulahup.It can really help, but the action will be local - it will leave a few centimeters from the body area, all other areas will not be touched.
In addition, it does not strengthen the muscles, but it only has a massage effect, it promotes lymph output.Hulahup can leave caries and caries on the skin, all depends on the weight and the quality of the rubber.
Hulahup classes are contraindicated for women during critical days and during pregnancy, gynecological diseases, presence of rash, itching or irritation.
Slope
The slopes contribute to the strengthening of the lateral muscles of the abdomen and waist.This is a simple but highly effective exercise that has been familiar with many people since the time of working at school.The application technique is as follows:
Standing, legs width of the legs;In exhalation, it is necessary to make a slope to the left as if to remove the right hand and squeeze it to the left;Return to the original position on breath;In exhalation, make a bending in the other direction.
To increase the effect, you can take a dumbbell of 0.5-1.5 kg or fix it to the wrists.This will include the QUAADRİSEPS, chard, chest and back muscles.
Exercises lying on the ground
Every person cannot receive a subscription to a fitness center or does not find time to visit, training will be a training without equipment at home, they only need a carpet.
Lifting the body lying in the back
Starting position - the legs lying in the back are bent on the knees, stops on the floor.In breathing breathing, on inspiration, the head, neck, shoulder knives must be tear off the ground - slowly return to the starting position.It is recommended to make 2-3 repetitions 15-20 times.
Slowly you need to rise and fall, so it will be a greater stress, the effect of education will be better.You can combine the rise of the case with any cardio-development, you will take a good range lesson:
30 jumping with a rope;10 elevators of the case lying in the back;10 jump;20 seconds in the rod;20 inclination on the side (10 per party);30 jump on the rope.
3-4 such circles will last 10-15 minutes, but almost all muscle groups will work-excellent charging in the early hours of the sabah.It can be performed five times a week, which heals physically significantly.Format.
Lower legs
Removing the legs or reverse bending is an effective exercise for the lower abdomen, which is usually the most problematic place for women.The application technique is as follows:
The starting position of lying in the back, lower back and hips should be firmly pressed on the ground.This should be monitored when exercising, otherwise unpleasant, painful feelings may occur on the lower back;To the left of the breath, it is necessary to raise the legs about 45 degrees, a strong tension in the lower abdomen will be felt;Download the legs on breath.
For beginners, you can lift your legs alternately, so it will be easier to perform exercise.Advanced athletes, on the contrary, can complicate it: in exhalation, tear off the neck, shoulder knives and legs from the ground, pulling them together.
"Scissors" exercise
The exercise "scissors" affects the rectus and oblique muscles of the press and the anterior surface of the hips.Since it is a complex version of the previous exercise, it is more suitable for developed athletes.Technical:
The starting position lying in the back is pressed firmly on the ground, the lower back, shoulder blades;To the left of the breath, the legs should be delayed to raise the legs at an angle of approximately 45 degrees and to make “scissors öz about 8-10 times.
It is recommended that you have at least three approaches and to be added to December training.You can wear ankles for complications.
"Lokot-Colon" exercise for press
"Lokot-Kolone" helps to strengthen the inclined muscles of the abdomen, you need to do the following: necessary:
To get the starting position of lying in the back, the knees are bent, the lower back is pressed firmly on the ground;The arms and elbows behind the head are divorced side by side;On the breath, the body should be cut off the ground: head, neck, shoulder knives;Twist, pull the left elbow to the right knee;Upon inspiration, return to your original position;Replace the side on the breath.
Repeat 8-10 times for both sides.Exercise can also be included in December training.
Exercise "bike"
The exercise "bike" is familiar for many people from school and even kindergarten.It contributes to active work effective for abdominal muscles.The application technique is as follows:
The starting position lying in the back is firmly pressed on the lower back floor, the legs are twisted on the knees;The arms pass behind the head;On the breath, you need to tear off the head, neck and shoulder knives from the carpet;Your feet depend on the level of physical preparation to make a “bike önemli for 10-20 seconds.
“Bicycle” should be done at least three times and should feel the heat and tension in the press muscles.
OPENING OF THE EXPENDENT
Experienced fitness trainers say directly: Don't believe in attractive photographs from the category of “before and after”, legendary investigations that promise to pump your ass or make press cubes within 10 days.Working on the body is a long process that combines not only regular education, but also the correct nutrition, it works with psychology.Already explained this series, look up.If a person does not know how to cope with stress, continues to seize difficult life and problems, or for a company with all households, the restrictions in food and exhausting classes will not result.
Therefore, it is better to communicate with experts of the weight loss clinic for high quality, competent weight loss without damaging health both physically and psychologically.They will only be part of it to choose a technique that will be able to approach the solution of the problem in a comprehensive way, to be easily implemented and to gain a basis.