Exercise, weight loss, belly and sides

The extra inches in the waist, to the unpleasantness, a overweight people, because complexes of a doubt. The pursuit of a perfect weight loss tests you are ready to a lot of things: exhausting diet, exhausting workout at the gym, or even the drugs — a normal. Today we will talk about a complex of exercises for weight loss belly sides. It really is effective? What results can we expect? Learn more in this article.

Effective weight loss exercises belly page

Exercise is very good for the body because:

• strengthens the immune system;
• it improves the circulatory system;
• increase strength, endurance;
• it reduces depression, apathy, because hours to activate production of "happiness, these hormones can be dangerous" — serotonin;
• it's hard to supply oxygen to the cells;
• stimulates the publishers, improves concentration, performance, propensity to learning;
• insomnia reduces the so that a high quality, deep;
• it slows down the aging process of cells and tissues;
• normalizes metabolism;
• it strengthens the muscles, improves the posture.

The most important thing— to choose a custom set of exercises that matches your skills, or health status. People have a lot of overweight, for example, there are many varieties of fitness is contraindicated because it can cause injuries to the knees, waist, elevated blood pressure, and many more. In this case, as the exercise walking is a simple. It is scientifically proven that a daily walk for 30-40 minutes greatly reduces the cardiovascular diseases, improves health, increases the total test to hang out.

The reason for the excess fat

Fat in the abdominal area, or the page can accumulate in the various look for:

1. Health problems. The extra inches around the waist could indicate the presence of various diseases, as well as the visceral fat like? — deposits around internal organs, preventing the normal functioning of the system.
2. Unhealthy lifestyle: sedentary work, the abundance of greasy food, fast food, little sleep can cause excess fat. How does it feel?
3. Psychological factors: the inability to cope with the different life circumstances, a habit, a "seizure" of stress to a company, or the boring.

The extra weight will be displayed for one or more reasons at the same time, you can effectively fight the excess kg you need a comprehensive approach: a psychologist, develop high eating habits, exercise, as well as a high nutrition.

Where to begin the training?

Training should be held regularly, at least three times a week, only then will be able to get the visible results. Each lesson is divided into two parts: cardio, strength.

Cardio exercises help the body to cheer up, to prepare for the upcoming load:

• accelerate the metabolism;
• reduces cortisol levels — the so-called "stress-these hormones can be dangerous", is excessive, which often leads to overeating, and disorders, insomnia;
• to improve the functioning of the cardiovascular and respiratory systems, increase your stamina;
• actively burns calories when compared to a second, a big part of a lesson.

Cardio workouts should include intense exercise, quickly replacing each other, so that wasn't a test time to get used to it. You can alternate jumping, running with high lifting hips, squats, and lunges. Ideally, this part lasted for at least 20 minutes, but the weight loss will be useful to get a full take care of cardio workout 2-3 times per week 40-60 minutes. It's still active, walking at a fast pace will be a great opportunity.

A set of exercises to a fat loss

Currently, the world is a fitness actively used the so-called interval training a different set. Recognize the most effective: the load type will be replaced by another, a test, so there was no time to get used to constantly working in a cross-actively burning calories. This is a strengthening training of the muscles, circulatory and respiratory system, improves metabolism, accelerates the protein synthesis.

Such practices include three main groups of exercises:

1. Aerobic: running, Cycling, fast walking, jump rope, jumping, dancing. Increase the heart rate, increase sweating, the test warm-up to the next part ready.
2. Performance: crunches, planks, bending, leg lifts. Ezek designed to strengthen the muscles.
3. Gymnastics and stretching, the final phase is a training that will help you to relax, restore breathing and heartbeat.

Women weight loss approach to yoga asanas (movement, exercise), which gradually replace each other, promote calm, decrease stress, but good enough to be a main work a muscle groups. Run them at home, and Mat to replace an ordinary.

Running or walking

Running or walking — what to choose a weight loss? Most people might say that the first option is, of course, lead. Walking is A pleasant, many-seems to be the usual occupation, which does not contribute to fat loss. Is it really so? Let's examine the main differences:

1. Walking helps to strengthen calf muscles, running a chest, back, shoulders, thighs, and buttocks.
2. While jogging the person experiencing the "flight stage", which was a pretty big shock to a spine, joints. Walking is A no at this stage.
3. Walk safe, which is not true, that is running, which can significantly increase the likelihood of injuries and various diseases due to the increased workload of a heart, respiratory system, spine, joints.

A running or walking are six of each, unlike every ember. If you don't health problem, running lose body of spiritual joy, the weight loss, it is better to choose them. There are problems When a system is circulatory, spine, joints or each output running to cause a moral malaise, a walk, a the best solution. In this case, preferably at least an hour to keep a fast enough rate, a daily rate of around 8000-10000 a thousand steps or a 5-7 km's recipe for long life, a lot of remedy for a disease.

Exercise strap

Practice "boards" fitness trainers for a rightly considered a classic, because it uses almost all major muscle groups:

• press: use the direct, oblique muscles, one;
• back: strengthen lower part of the posture correcting;
• large pectoral muscles, deltoid region;
• far;
• quads;
• calf;
• hip.

When a practice "boards" are used to evenly distribute the load on all muscle groups, since this is an efficiency it provides. In addition, if there is no executed in accordance with load on the knee, that although accessible to people with impaired musculoskeletal system, but only after consultation with a doctor under the guidance of experienced fitness instructor.

Classic

Classic placket refers to a group of isometric exercises: if done correctly, no extra load on the joints of the body is still statically linked. In two versions:

1. The emphasis on direct hands. This is an opportunity the most available for beginners simple, because of the burden of the foot.
2. The emphasis on the elbow. Hold this position more difficult, since the weight is evenly distributed for all fixing points: forearm, elbow, leg muscles. A lot of effort to a maintain a test position.

To Run the focus, straight into the arms of an elbow or, as the push-UP. A body stretched to a straight line. The practice has a second name — "the board", which exactly describes the essence of a pose: there should distortion of the lower back, buttocks, legs straight, knees tightened. This should be kept, 20, 30 seconds, during which you will feel that every muscle group is possible, that the appearance of shaking or warmth — all this testifies to the correctness of the implementation. Although easy to perform at home, does not require special equipment or forms.

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Board works The side muscles of the waist and side. On this basis, can run arm straight at the elbow, the sequence is the following:

• a position strap;
• expand the house 90 degrees, adopting a stable position of a hand, rests on the floor, a carpet, another must rise up;
• forced to the whole a line test, you get a feeling, a tension, an upstanding, lateral trunk muscle;
• hold this position for 20-30 seconds.

The side plank requires monitoring balance, balance, improve coordination, concentration.

Twisting

A woman is not easy to achieve a flat provided due to the anatomical characteristics of: a book, a child, it is sufficient the body fat. But in most cases, of course, overweight is a consequence of poor nutrition, lack of physical activity, psychological problems. The main thing— time to take you to colonel wants to see you, you can start with very simple exercises — twisting.

There are several versions of them:

1. It's a classic.
2. An inverted (or leg lifts).
3. Crooked "elbow-knee".

You can do a home a Carpet, in the gym or special equipment. Consider a technique and even later in detail, see the "exercises lying on the floor."

Breathing exercises

More recently, widespread breathing exercises, which ensures that it is possible to remove a hanging, wings for a short time. Can be used as a complement to regular yoga poses, fitness or to enhance the work of the respiratory system. In addition, exercises such can be used as a meditation to relax, relax, then you will have a weapon to handle the stress.

But all sane people understand that you need to safely, without adverse health is to remove the hanging only possible with the continuous training, calorie deficit, change in eating habits, breathing techniques, data help, just a few, speeding up the process.

Jump rope

Jumping rope is a good option for a start-there will be a workout, they will help you with a test you wake up, stretch, and warm up before a part of the power. In addition, regular jump:

• improve the coordination ;
• contribute to the circulatory system;
• it strengthens the lung Airways;
• the correct posture.

Is sufficient for 3-5 minutes before and after training to increase the performance. The only caveat — jumping rope is contraindicated in diseases of the heart, spine, women in the menstrual period, pregnancy, and the high degree of obesity.

Gymnastics Rings

Another, fairly common to women method to reduce the volume of the abdominal area and a waist exercises, special gymnastics Hoops — hula hooping. Indeed, He can help, but its impact will be local — let of a few centimeters a tribe, not a problem, the other zone is the intact.

In addition to this don't strengthen the muscles, but only in a massage effect of the ad is to promote the lymphatic. Hula-hoop the trail, the leave on the skin, all depends on the weight, quality rubber, which is made from.

Classes hula hooping is contraindicated for the women during a critical day in the pregnancy, gynecological diseases, the presence of a rash, itching.

The slopes

Tip, help muscles to strengthen the side, there is one, as well as the waist. This is a simple but very effective exercise, is familiar to a lot of time at the school. Technique perform the following:

• starting position standing, feet shoulder width apart;
• the exhale will need to raise your hand in a better to tilt back, as if you are stuck on the left side;
• a inhale back to the starting position;
• a exhale that is another twist in one direction.

To enhance the effect, you can pick up dumbbells of 0.5-1.5 kg, or fixed, the wrist weights. Includes This is the work of the muscles, the quadriceps, shoulder, chest, and back.

In the opinion of a specialist

Experienced fitness trainers I say it openly: I don't think that a seductive image in the category of "before" and "after", is a mythical opinion, I promise you that the butt lift, or six pack abs in 10 days. The work is a test, a long process, combining not only exercise regularly, but a high nutrition, the work of, a phenomenon; psychology. I have Already explained to this series, see above. Food restriction, exhausting classes no fog to work, if the person is not able to cope with the stress, keep the grasp difficult situations, problems, every company or a household.

So the quality, the competent weight loss is not harmful to your health, you don't mind a physical, mind, psychological, it is better to professionals, consult your weight loss. Only then will you be able to approach the issue comprehensively, to choose a technique that you can easily life, as well as to ensure that the location will be part of.