Additional centimeters in the lumbar spine causes people with overweight, causing complexes and self -ads.When pursuing a perfect body, losing weight is ready to do a lot: an exhaustive diet that is used in the gym or even drugs - many.Today we will talk about the combination of exercises for weight loss and parties.Are they really effective?What are the results to 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:
- Strengthening immunity;
- Improving the functioning of the cardiovascular system;
- Increased strength, durability;
- Reduce the likelihood of depression and apathy, as the class of "happiness hormone" is activated during classes - serotonin;
- Provide the cells intensively with oxygen;Stimulate the brain,
- Improvement of concentration, performance, training tendency;
- Reduce insomnia, sleep better, deep;
- Slows down the aging processes of cells and tissues;
- Normalization of metabolism;Strengthening muscle corset, improving posing.
The main thing is to choose individual exercises that are in line with skills, health.For example, for people with a large weight, many types of fitness are contraindicated because they can cause knee and lower back injuries, blood pressure increases and many more.In this case, easy walking is ideal as training.It has been scientifically proven that walking in 30-40 minutes significantly reduces the risk of cardiovascular disease daily, promotes well-being and increases the overall tone of the body.
Causes of excess fat
Abdomen and sides can accumulate for a variety of reasons:
Health problems.Extra centimeters in the lumbar area may indicate the presence of various diseases, as well as visceral fat, how is it?-around organs, which impedes the normal functioning of the systems.Revenge Lifestyle: Tired labor, abundance of fatty foods, fast food, lack of sleep-this may be the cause of excess fat.How is it?Psychological Factors: Canceling different circumstances of life is a habit of "taking over" stress for the company or boredom.
Excess weight appears simultaneously for one or more of the reasons, so in an effective struggle with extra pounds you need an integrated approach: working with a psychologist on proper food habits, exercises, and proper nutrition.
Where should we start training?
Training should be performed regularly, at least three times a week, only then it will be possible to obtain prominent results.Divide each lesson into two parts: cardio and power.
Cardio-rings help the body cheer to get ready for future loading, besides:
- Helps accelerate metabolism;
- Reduce the level of corticol - this is the so -called "stress hormone", the excess of which often causes excess and decomposition, sleep disturbances;
- Improving the functioning of cardiovascular and respiratory systems, increasing durability;
- Calories are actively burning compared to the second part of the lesson.
Cardio-glass should include intense exercises that will quickly change each other so that the body does not have time to get used to it.You can alternate with jumps and running thighs, scates and attacks with high elevators.It is optimal that this part lasts at least 20 minutes, and weight reduction will be useful 2-3 times weekly for 40-60 minutes for cardio exercise.Even an active walk at a fast pace will be an excellent option.
A kit of fat burning
Currently, in different systems the so -called.Interval training is actively used in the fitness world.They are recognized as the most effective experts: one type of load replaces another, so the body does not have time to get used to it, constantly working on the edge, actively burning calories.Such exercise strengthens muscles, cardiovascular and respiratory systems, improves metabolism, accelerates protein synthesis.
Such training includes three main groups of exercises:
Aerobic: jogging, bike, quick walk, rope, jump, dance.They increase the pulse, enhance sweating, help the body warm, prepare for the next part.Silwick: bushes, bar, tilt, legs.They are designed to strengthen muscles.Gimnastics or stretching - The final stage of exercise that helps to restore breathing and heart rate.
For women, yoga, asanas (movements, exercises) that have changed smoothly, helps reduce stress, develop well, and develop basic muscle groups.You can perform them at home while the carpet can be replaced with a regular towel.
Jogging or walking
Run or Walk - What should you choose to reduce weight?Most people may say that the first option is of course leading.For many, a barren stroll seems to be an ordinary occupation that cannot contribute to burning fats.That's right?We will analyze the main differences:
Walking helps to strengthen the calf muscles, running - chest, back, shoulder girdle, thighs and buttocks.During jogging, a person suffers from a "flight phase", which results in a large shocking load for the spine, joints.There is no walk at this point.Rubber is safe, which is impossible to say, in which the likelihood of injuries and various pathologies increases significantly due to increased heart, respiratory system, spine, and joints.
Jogging and walking affects each person differently.If there are no health problems, mileage gives moral and physical pleasure, then it is better to choose them for weight loss.If there are problems with the cardiovascular system, spine, joints, or all exits, it causes moral discomfort, then walking is the best option.In this case, it is advisable to walk for at least an hour, quite a rapid pace, the daily norm will be about 8000-10000 thousand steps or 5-7 kilometers-this is a recipe for many diseases.
Exercise Planck
Fitness instructors Exercise Planck is deservedly considered a classic, as almost all the major groups of muscles are involved:
- Press: Straight, binding muscles of the abdomen are involved;
- Back: lower back, posture adjustment;
- Large breasts, deltoid;
- Glutel;
- Quadriceps;
- Calf;
- Hips.
When performing a "bar" exercise, a uniform distribution of loads in all groups of muscles is ensured, so efficiency is provided.In addition, with proper execution, the knee joints are not loaded, which will become a bar for people with a musculoskeletal disorder, but only after consulting a physician and guided by experienced fitness instructors.
Classical
The classic bar refers to the isometric group of exercises: with the correct performance, no load for joints, the body remains motionless, statistically fixed.It has two varieties:
Light hands.This option is the simplest, it is available for beginners as the load runs.The location is on the elbows.Maintaining this position is more difficult as the weight is evenly distributed between all reference points: forearm, elbows and leg muscles.It takes a lot of effort to maintain the body evenly.
To accomplish, it is necessary to focus on direct arms or elbows, as for damping.The body must be elongated with an equal line.The exercise has a second name - "plaque" that accurately describes the essence of the posture: the lower back should not be deviated, buttocks, legs are straightened, the elbows tighten.This position should be arrested for 20-30 seconds, during which all muscle groups can be felt, it may also be a mild spy or heat feeling-everything indicates the correctness of the execution.The bar is simple at home, it does not need special equipment or shape.
Lateral
The lateral bar involves the muscles of the waist and sides.It can also be performed with the right arm and elbow, and the sequence is as follows:
- Take a position for the classic bar;
- Expand the case by 90 degrees, occupy a stable position: one hand rests on the floor, on the carpet, and the other should rise above;
- Pull the whole body into one line, feeling lumbar tension, the lateral muscles of the body should appear;
- Fix the position for 20-30 seconds.
The lateral bar requires equilibrium and balance control, improves coordination, concentration.
Grandfather
Because of the anatomical characteristics, it is not easy for a woman to reach the abdomen of the abdomen: you need to have enough fat to see the baby.But in most cases, of course, overweight is the result of improper nutrition, physical activity and psychological problems.The main thing is to take yourself in time, but you can start with the simplest exercise - deviation.
There are several varieties of them:
Classic.Official (or leg elevators).Kno-"Elbow-Colo".
They can be performed at home, only using a carpet or in the gym, using special equipment.Consider in more detail the technique - in the section "Exercises on the floor".
Respiratory gymnastics
Recently, breathing exercises have been spread, which guarantees that with the help of it you can remove the hanging stomachs in a short time.It can be used as a yoga posture or ordinary fitness to improve the operation of the respiratory system.In addition, such exercises can be used as meditation, for rest, for convincing, they can become a good weapon to combat stress.
Thanks to all this, every sincere person should understand that it is possible to reliably remove the stomach and without health without harm, only with constant exercise, calorie deficiency, changes in food habits, and this breathing technique can only accelerate the process.
Rack
Jumping with a rope is a good option to start a workout and complete, they help the body to make them happy, warm and warm the part of the energy.In addition to the regular jump:
Improving coordination;Will promote the development of the cardiovascular system;Enhance light and respiratory tract;Change the posture.
It is enough 3-5 minutes before and after training to increase the effectiveness of the classes.The only nuance is that jumping is contraindicated for people with heart and spine diseases, women during menstruation, during pregnancy, as well as with high obesity.
Gymnastics Hoop
Another quite common way to reduce the volume of the abdomen and waist - exercises using a special gymnastics hoop - hulahup.It can really help, but its action will be local - it will leave a few centimeters from the body area, all other zones will remain intact.
In addition, it does not strengthen the muscles, but has only a massage effect, promotes lymph drainage.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 Hulhup are contraindicated for women on critical days and during pregnancy, gynecological diseases, rashes, itching or irritation on the skin.
Trick
Tilts help to strengthen the lateral muscles of the abdomen and lumbar.This is a simple but quite effective exercise that is familiar to many since school.Implementation techniques are as follows:
Starting position, shoulder width;During exhalation, it is necessary to raise the right hand and make the slope on the left side as if weakening the left side;Return to your original position on breath;During exhalation, make a deviation in another direction.
To improve the effect, you can take a dumbbell 0.5-1.5 kg or fix it on the wrists.This includes quadrice muscles, biceps, chest and back.
Exercises on the floor
Not all people can sign a fitness center, or find time to visit it, training will be trained without home equipment, they only need carpets.
Body removal on the back
Starting position - Lying on the back, the legs are bent on the knees, standing on the floor.When removing the head, neck, shoulder blades from the floor, inspiration - slowly return to the original state.It is advisable to do 2-3 repetitions 15-20 times.
It is necessary to rise and fall slowly, so there will be greater stress, the training effect will be better.You can combine the case with any cardio-improvement, you will get a good interval in the lesson:
30 jump with a rope;10 elevators of the case on the back;10 jumps on the ground;20 seconds in the bar;20 slopes on the side (10 sides);30 jump on the rope.
3-4 Such circles will take 10-15 minutes, but almost all muscle groups will work-performing at the beginning of the morning.It can be performed five times a week, which will greatly improve physical.Form.
The weight of the legs
Feet elevator lies or opposite deviation is an effective exercise for the lower abdomen, which is often the most problematic place for women.Implementation techniques are as follows:
On the back, lower back and buttocks the starting position of cheat should be tightly pressed on the floor.This should be monitored when performing exercise, otherwise uncomfortable, painful sensations in the lower back may occur;When removed, it is necessary to raise the legs by about 45 degrees, with strong tension in the lower abdomen;On breathing, pour your legs.
For beginners you can raise your feet alternately, so the exercise will be easier.Advanced athletes, on the contrary, can complicate this: during exhalation, give up on the neck, shoulder blades and feet from the floor, pull them together.
Exercise "Scissors"
Exercise "scissors" affect the press rectus and binding muscles, as well as the anterior surface of the hips.This is more suitable for advanced athletes as it is a complicated version of previous exercises.Technique:
The starting position of the lies on the back, buttocks, lower back, shoulder blades tightly press the floor;When removed, it is necessary to raise the legs about 45 degrees at an angle and delay this position so that they become "scissors" about 8-10 times.
It is advisable to do at least three approaches, add an interval exercise.For complications, you can place your ankles.
Exercise for the press "Lockot-Colon"
"Lokot-Kolone" helps to strengthen the abdominal muscles, it is necessary to do: Necessary:
To determine the starting position of the deception, the elbows are bent, the lower back is tightly pressed on the floor;The arms behind it, the elbows are divorced on the side;When removed, it is necessary to break the body from the floor: head, neck, shoulder blades;Make a deviation, pull the left elbow on the right knee;By inspiration, return to its original position;Change the side to the Exhal.
Repeat 8-10 times for each side.Exercise can also be included in the interval training.
Exercise "Bicycle"
Exercise "bike" is familiar to many from school or even in kindergarten.It is quite useful, effective for abdominal muscles, promotes their active study.Implementation techniques are as follows:
The starting position of the lies on the back, the lower back is tightly pressed on the floor, the legs bent on the knees;The arms crossed the head;When removed, it is necessary to destroy the head, neck and shoulder blades from the carpet;With your feet "bike" for 10-20 seconds, time depends on the level of physical training.
The "bike" should be made at least three times, to feel the heat and tension in the press muscles.
Specialist's opinion
Experienced fitness instructors directly say: Do not believe in a tempting photo from the category "Before and after", mythical reviews that promise to pour or make press cubes in 10 days.Working on the body is a long process that combines not only regular exercise but also proper nutrition, work with psychology.Already explained this sequence, see above.Restrictions on food and comprehensive classes will not give you the result if one does not know how to cope with stress, continue to capture difficult life situations and problems, or is always for all household companies.
Thus, for high quality, competent weight loss without harm to both physical and psychological, it is best to contact specialists in weight loss clinic.Only they will be able to approach the issue with a comprehensive way to choose techniques that easily move on to life and securely gain the basis for becoming part of it.