The extra centimeters of the waist area cause a lot of inconvenience to overweight people, causing complexes and self -confidence.To achieve a perfect body, weight loss is ready to do a lot: an exhausting diet that exhausts training in the gym or even drugs - they use a lot.Today we are talking about a series of weight loss and pages.Are they really effective?What results do you have to wait for?In this article we analyze in more detail.
Effective exercises for weight loss and pages
Physical exercises are very useful for the body because:
- strengthen immunity;
- improve the work of the cardiovascular system;
- increase strength, perseverance;
- Reduce the likelihood of depression and apathy as the production of "hormone of happiness" during classes - serotonin is activated;
- intensively provides cells with oxygen;stimulates the brain,
- improves concentration, performance, tendency to workout;
- Reduce insomnia, improve sleep, deep;
- slows down the aging processes of cells and tissues;
- normalize metabolism;Confirm the muscle lining, improve posture.
The most important thing is to choose a unique set of practices that corresponds to skills, health.For example, there are many types of fitness for quite large overweight people, as they can cause knee and lower back injuries, blood pressure and much more.In this case, a simple walk is ideal for training.It has been scientifically proven that walking within 30-40 minutes significantly reduces the risk of cardiovascular disease, promotes improvement in prosperity and increases the overall sound of the body.
The causes of excess fats
In the area of the abdomen and sides, fat can accumulate for various reasons:
Health problems.Extra centimeters of the waist space can indicate the presence of various diseases and visceral fats, how is it?-Reliefs around the internal organs that prevent systems from functioning.Revenge Lifestyle: Seat work, abundance of fatty foods, fast food, lack of sleep This can be the cause of excessive fat appearance.How are you?Psychological Factors: Inability to cope with various living conditions, the habit of "seizing stress" of stress is company or boredom.
Overweight appears for one or more reasons at the same time, so an integrated approach to an effective fight with excessive kilograms is to work with a psychologist to develop proper eating habits, exercises and proper nutrition.
Where do you start training?
Training should be done regularly at least three times a week, only visible results can be achieved.Divide each lesson into two parts: cardio and power.
Cardio references help to cheer the body and prepare for the upcoming load: In addition:
- contributes to the acceleration of metabolism;
- Reduce cortisol levels - a so -called "stress hormone" whose surplus often leads to survival and demolition, sleep disorders;
- Improve the work of cardiovascular and respiratory systems, increasing perseverance;
- The calories are actively burning, compared to the second part of the clock.
Our cardio-m should contain intense exercises that quickly replace each other so that the body does not have time to get used to.You can alternate and run with a high act of hips, squatting and attack.It is optimal that this part lasts at least 20 minutes and the weight loss will be useful to organize a full cardio workout 2-3 times a week for 40-60 minutes.Even the active fast walk is a great opportunity at a quick pace.
Fat burning kit
Currently, so -called interval training is actively used in various systems in the fitness world.These are acknowledged as the most effective expert: one type of load replaces the other, so the body does not have time to get used to, continuously working on the border, actively burning calories.Such a workout strengthens muscles, cardiovascular and respiratory systems, improves metabolism, and accelerates protein synthesis.
Such training includes three main practical groups:
Aerobic: running, bicycle, quick walk, rope, jump, dance.They increase the impulse, increase sweating, help the body warming, and prepare for the next part.Sylvic: twisting, rod, spheres, legs.They were designed to strengthen the muscles.Gimnastics or stretching - the last stage of training that helps you to relax, restore breathing and heartbeat.
For women, yoga, asanas (movements, exercises), in which they replace each other smoothly, contribute to reassurance, reduce stress, but develop and develop the main muscle groups.You can perform them at home and replace the carpet with a usual towel.
Running or walking
Running or Walking - What can you choose from weight loss?Most people probably say that the first opportunity will certainly lead to.It seems that a hurry for many people is a general occupation that cannot contribute to fat burning.So is it?We analyze the main differences:
The walk helps to strengthen the calf muscles, running - chest, back, shoulder belt, hips and buttocks.At the time of jogging, a person experiences a "flight phase" that causes a heavy load on the spine and joints.There is no such phase in walking.The gums are safe, which cannot be said about running, in which the likelihood of injuries and various pathologies increases significantly due to the increased load of the heart, respiratory system, spine and joints.
Running and walking affect each person differently.If there are no health problems, the runs give you moral and physical enjoyment, it is better to choose them for weight loss.If there are problems with the cardiovascular system, the spine, the joints, or every exit of running, the walk is the best solution.In this case, it is desirable to walk at least one hour, to keep it quite quickly, the daily standards about 8000-10000,000 steps or 5-7 kilometers of the long life recipe, many diseases are good medicine.
Planck practice
Fitness instructors are considered to be classic as "planck" practice as almost all the main muscle groups are involved:
- Press: the abdomen straight, oblique muscles;
- Back: lower back, correction of posture;
- Big breast, deltoid;
- Gluteal;
- four -headed;
- calf;
- hip.
When performing the "bar" exercise, the uniform distribution of the load occurs in all muscle groups, which is ensured by efficiency.In addition, with proper execution, there is no load on the knee joints, which makes the bar accessible to people with a muscle bone violation, only after the doctor's consultation and after controlling an experienced fitness instructor.
Classic
The classic band refers to the isometric group of exercises: with the correct implementation, there is no load for the joints, the body is still, statically fixed.Have two varieties:
Light hands.This option is the simplest, available to beginners because the load falls on their feet.The place is on the elbow.It is harder to keep this position as the weight is evenly distributed between all reference points: forearm, elbows and leg muscles.It requires a lot of effort to keep the body in a steady position.
To perform, emphasis must be placed on straight arms or elbows like push -ups.The body should be extended in a steady line.Practice has a second name - the "board" that describes the essence of posture accurately: the lower back is not to be bends, the bottom is balanced, the knees are tightened.This position should be held for 20-30 seconds, during which all muscle groups are felt, it may be a light tremor or a feeling of heat, which all indicates the correctness of the execution.The bar can be easily done at home and does not require special equipment or shape.
Side
The side bar includes the muscles of the waist and sides.Can also be executed with straight arm and elbows, and the order is as follows:
- Take a position for a classic bar;
- Expand the case at 90 degrees, in a stable position: one hand rests on the floor, the carpet and the other should be lifted upstairs;
- Pull the entire body into a row, a feeling of tension in its waist, appearing to the side muscles of the body;
- Improve the position for 20-30 seconds.
The lateral band requires control and balance control, improves coordination and concentration.
Twisting
It is not easy for women to reach a flat abdomen due to anatomical characteristics: sufficient fat layers are needed to wear a child.But in most cases, overweight is, of course, a result of inadequate nutrition, physical activity and lack of psychological problems.The most important thing is to pick yourself up on time, but you can start with the simplest exercise.
They have many varieties:
Classic.Formal (or leg raises).Kno "elbow-collo".
They can be done at home, only carpet or in the gym with special equipment.Take into account the technique in more detail - in the "Practices on the floor" section.
Respiratory gymnastics
Recently, respiratory exercises are widespread, which guarantees that this can help remove the dependent stomach side in a short period of time.It can be used as a complement to yoga poses or the usual fitness to enhance the operation of the respiratory system.In addition, such exercises can be used as meditation, relaxation and reassurance, and can become a good weapon to combat stress.
But in addition, all reasonable people need to understand that the dependent stomach only reliably and without harm to health, calories, food habits, and these breathing techniques only help to accelerate the process.
Stand
Jumping with a rope is a good opportunity to start and finish your workout, help the body cheer, warm up and warm up to the power part.In addition, regular jumps:
improve coordination;contributes to the development of the cardiovascular system;Confirm the light and respiratory tract;Set the posture.
Enough 3-5 minutes before and after training to increase the efficiency of the classes.The only shade is that jumping jumps are contraindicated during cardiovascular disease, menstruation of women, pregnancy, and high degree of obesity.
Gym
Another rather common method of reducing the amount of abdomen and waist - exercises with a special gym ring - hulahup.It really can help, but its actions will be local - a few centimeters from the body area, all other zones remain intact.
In addition, it does not strengthen the muscles, but only has a massage effect and promotes lymphatic outflow.Hulahup can leave bruises and bruises on the skin, depending on the weight and the quality of the rubber.
Classes with hulahup are critical days and pregnancy for women with gynecological diseases, rash, itching or irritation on the skin.
Tilt
Tones contribute to strengthening the abdomen and waist's lateral muscles.This is a simple but quite effective practice that many people have known since school learning.The implementation technique is as follows:
The starting position of the standing position, the shoulder width of the legs;When exhaled, raise your right hand and make a slope to the left, as if squeezing on the left;Breath to return to its original position;After exhaling, screw in the other direction.
To improve the effect, you can add a 0.5-1.5 kg dumbbell or fix your wrist.This includes the muscles of the quadruple, biceps, chest and back.
The exercises lying on the floor
Not everyone can afford to subscribe to the fitness center or find time to visit.
Lifts the body on the back of the body
The starting position - lies on the back, the legs are bending on the knees, standing on the floor.During exhalation, you need to break your head, neck, blades from the floor with inspiration - slowly return to the starting position.We recommend that you make 2-3 repetitions 15-20 times.
You need to rise and fall slowly, so the stress is higher and the effect of your workout will be better.You can combine the incident with any cardio repair, you get a good time:
30 jumps with rope;10 Case on the back of the case;10 jumps in place;20 seconds in the bar;20 slopes (10 per side);30 jumps on the rope.
3-4 such circles take 10-15 minutes, but almost all muscle groups will work-the perfect charge early in the morning.It can be done five times a week, which significantly improves physics.Form.
Pulls off the legs lying
Raising lying legs or reverse twist 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 the back, lower back and buttocks should be pressed tightly on the floor.This should be checked when completing the exercise, otherwise unpleasant, painful feelings may occur in the lower back;The legs should be raised by about 45 degrees when exhaling, with strong tension in the lower abdomen;Lower your feet on your breath.
You can alternately raise your feet for beginners, making it easier to practice.On the contrary, advanced athletes can complicate it: after exhaling, the head, neck, blades and legs bounce from the floor and pull them together.
Practice "scissors"
The "scissors" exercise affects the press and oblique muscles of the press and the front surface of the hip.This is more suitable for advanced athletes as a complicated version of the previous exercise.Technique:
The starting position of the back, the bottom, the lower back, the blades are pressed tightly on the floor;During exhalation, the legs should be raised at an angle of approximately 45 degrees and, while delaying this situation, is that approx.Make them 8-10 times.
We recommend that you create at least three approaches and complement the interval workout.You can pick up the ankle for complication.
Practice for the "Lokot Colon" press
"Lokot-Kolone" helps to strengthen the oblique muscles of the stomach, to do: require:
To bow the starting position of the back lying in the back, the knee bends, tightly tightened to the floor with the lower back;Behind the head, the arms, the elbows turn to the side;During exhalation, the body should be disconnected from the floor: head, neck, blades;Twist, pull your left elbow on your right knee;Return to its original position after inspiration;Change the side of the exhalation.
Repeat 8-10 times on both sides.The exercise can also be incorporated into the interval workout.
Practice "bike"
"Bicycle" exercise is known from many schools or even kindergarten.Very useful, effective for abdominal muscles, contributes to their active study.The implementation technique is as follows:
The starting position of the back is tightly clamped to the floor in the lower back and the legs are bended to the knees;The arms are crossed behind the head;During exhalation, the head, neck and blades should be interrupted from the carpet;With your feet to make a "bike" for 10-20 seconds, the time depends on the level of physical preparation.
The "bicycle" should be prepared at least three times, feeling the heat and tension of the press muscles.
The opinion of a specialist
Experienced fitness instructors directly say: Do not believe the seductive photo of the "preceding and post" category, mythical overviews that promise to pump their ass or make press cubes within 10 days.Body -related work is a long process that combines not only regular workouts but also proper nutrition with psychology.He has already explained this series, see above.The restriction of food and exhaustive classes does not result in a result if a person does not know how to cope with stress, continue to grab difficult life situations and problems, or always for a company with all households.
Therefore, in the case of a high quality, competent weight loss, without physical and psychological damage, it is better to contact the experts of the weight loss clinic.Only they will be able to approach the problem solving the problem and choose a technique that can easily come into effect and safely get their feet.