Excess of inches in the area of the waist they carry a lot of inconvenience to the people with overweight, they trigger complex and lack of confidence. In the search of a perfect body lose weight willing to do much: stressful dieting, strenuous exercise in the hot tub, or even the receipt of medicines in the course is a lot. Today it is a complex of exercises for slimming the abdomen and the sides. Are they really effective? What results can we ğsemántica? We will see in more detail in this article.
Exercise a physical is very beneficial for the body, as:
The main thing — to collect individual exercise, which corresponds to skills, the state of health. People with a sufficiently large amount of overweight, for example, many species of fitness are contraindicated, as they can cause injuries of the knees and back, increased blood pressure and much more. In this case, in a perfect workout simple walk. It has been scientifically proven that walking for 30 to 40 minutes a day reduces the risk of cardiovascular disease, improves wellbeing, improves the general tone of the organism.
The fat in the abdominal area and the sides can accumulate for several reasons:
The problems of health. Excess of inches in the area of the waist may indicate the presence of various diseases, as well as the visceral fat Is like? — sediment around the internal organs that hinder the normal functioning of the systems.Wrong image of life: sedentary work, the abundance of fat-rich food, fast food, lack of sleep, all of this can be the reason for appearance of excess fat. It's like?Psychological factors: the inability to deal with the different circumstances of life, the habit of "grabbing" the stress, there are behind the company or of boredom.
The excess weight can take one or several of the reasons to the time, therefore, in the fight against excess pounds requires a comprehensive approach: work with the psychologist of the formation of correct habits of eating, exercise, and proper nutrition.
The training should be conducted periodically, at least three times a week, only then will be able to get visible results. Each session is divided into two parts: the part of cardio and strength.
Cardio exercises help the body to relax, to prepare for the next load, in addition:
Cardio-warm up should include exercises intense, rapidly successive, so that the body could not get used to. You can alternate jumping and running with high lifting hips, squats and lunges. Optimally, for this part of the lasted not less than 20 minutes, and for the loss of weight will be useful to give a complete cardio and workout 2 to 3 times weekly for 40-60 minutes. Even active walking at a fast pace will be an excellent option.
Today, in the world of fitness, we use the so-called training intervals of several systems. They are recognized by the specialists more effective: a type of load is replaced by another, therefore, the body has no time to get used to constantly working at the limit, it activates the burning of calories. Such training strengthens the muscles, cardiovascular and respiratory system, improves metabolism, accelerates the synthesis of proteins.
These exercises include three large groups of exercises:
Aerobic: running, cycling, walking, jump rope, jumps, dances. They increase the heart rate, increase perspiration, help the body warm up, to prepare for the next part.Power: twist, plank inclines, elevations of the legs. They are designed to strengthen the muscles.Gymnastics or stretching — final stage of training that helps you to relax, recover your breathing and the beating of the heart.
To women for lose weight you can get the yoga, the asanas (movement, exercise) which are superimposed over one another, contribute to rest, decrease stress, but well enough to handle the major muscles groups. Make your submissions, and the pad replacing normal with a towel.
Run or walk — you choose to lose weight? The majority of the people, will probably say that the first option is, without doubt, is the leader. The walk of leisure for many seems to be normal activity that may not contribute to the burning. If this is so? Let's see the main differences are:
Walking helps to strengthen the muscles of the calf, go for a run for the chest, back, shoulder, hip, and buttocks.During the tour person experiencing a "phase of flight", that's called large enough, the oscillations of the load to the spine, joints. In the course of this phase.Walking is safe, can't say about the race, which considerably increases the probability of the occurrence of injuries and different pathologies due to the increased load to the heart, the respiratory system, spine, joints.
Running and walking have a different impact on each person. If the health problems don't run are the moral and pleasure is a physical, to lose weight it is best to choose one of them. If you have problems with the cardiovascular system, the spine, joints or each output running causes discomfort, the moral walk is the best option. Walking in such a case, it is recommended to not less than one hour, while remaining fast enough, the daily standard will be of the order of 8000-10000 of thousands of steps, or 5-7 miles is the recipe for longevity, a good cure of many diseases.
The exercise of "the bar" hot tub instructors is considered a classic, since it employs almost all of the major muscle groups:
In the exercises of "the bar" of a uniform distribution of the load on all muscle groups, thanks to that, and it ensures efficiency. In addition, if you continue to lack of load on the knee joints, which makes the bar accessible to people with disorders of the locomotor apparatus, but only after consulting with the doctor and under the direction of expert fitness a physical.
The classic strap refers to the isometric exercise group: if you are still there is no load on the joints, the body remains motionless, static, fixed. She has two varieties:
Emphasis on direct hand-in-hand. This option is the most simple, accessible to beginners, since the burden falls on the feet.The emphasis on the elbows. To maintain this situation is more difficult, because the weight is distributed evenly between all the points of reference: the forearms, the elbows, the muscles of the legs. It will take a great effort to keep the body in flat position.
To perform you must take the emphasis on direct hands or the elbows, as for pushups. The body must be stretched in a smooth line. The exercise has a second name — "board", which accurately describes the essence of the posture: you should not be bending at the lower back, buttocks, legs extended, knees tight. This situation must be delayed for 20 to 30 seconds, during which you will feel all the muscles groups, it is also possible the appearance of mild chills or feeling of warmth — all of this demonstrates the accuracy of the execution. The ribbon easy to make at home, which does not require special equipment or forms.
The sidebar activates the muscles of the waist and the sides. It can also be done with the direct support of the hand and the elbow, and the sequence is as follows:
The sidebar requires control of balance and equilibrium, improves coordination, attention concentration.
A woman can be difficult to get a flat belly in force anatomical features: to the gestation of a child is necessary and sufficient fat of the intermediate layer. But in most cases, of course, excess weight — a consequence of poor diet, lack of physical activity and psychological problems. Main — in time to take on by yourself, and that you can start with the most simple of exercises — torsion.
There are several varieties:
The classic.The returns (or the legs).Askance — "elbow-knee".
It can be done in house, using only the rug or in the tub with the use of special equipment. Consider the technique later in the section "Exercises lying on the floor".
Not long ago a wide dispersion of the gymnastics of breath, which ensures that by means of it you can remove pendant the abdomen, the mouth, in a short period. Can be used as a complement to the postures, including yoga or regular fitness a physical to strengthen the work of the respiratory system. In addition, this exercise can be used as a meditation, of relaxation, of calm, that can be a good weapon to combat the stress.
But with all this, every sane person should understand that reliable and without damage to the health of to remove hanging stomach only with the help of constant workout, the calorie deficit, the change of eating habits, and the data of breathing techniques help just speed up the process.
Jump to the rope, it is a good option to begin and end the training, help the body to relax, to do exercise and warm up before power part. In addition, regular breaks:
improve coordination ;promote the development of the cardiovascular system;strengthen the lungs and respiratory tract;correct posture.
Simply paris, 3 to 5 minutes before and after training to improve the efficiency of the most important classes. The only difference — jump rope are contraindicated in people with diseases of the heart and the spine, women in period of menstruation, pregnancy, as well as the high degree of obesity.
Another very common in women as a way to reduce the volume in the abdominal area and waist — exercises with the use of special gymnastics warm — hula. He can really help, but its action is local — that is done in a few centimeters of the area of the box, the rest of the area remain intact.
In addition, it does not strengthen the muscles, and only serves as a massage effect, promotes the reflux of the lymph. Hula hoop can leave bruising and bruising of the skin, all depends on your weight and the quality of the rubber, of which it is done.
More important classes with the hula Hoop contraindicated in women in period of critical days, and the pregnancy, the diseases, the availability for skin rashes, itching or irritation.
Effect of tilt to help strengthen the side muscles of the abdomen and the waist. It is simple, but effective enough to exercise, familiar to many from the times of the school. The technique of execution is the following:
starting position-standing, feet shoulder-width apart;as you exhale, lift the right hand up and do that tilt to the left, as if tightening the left side;on the inhalation, return to the starting position as you exhale make a twist on the other side.
To improve the effect you can take in your hands the weights of 0.5-1.5 kg or fix on the wrists of weighting. This will include the work of the muscles of the quadriceps muscles, biceps, chest, and back.
Not everyone can afford the luxury of membership in the tub, or to find the time for your visit, departure will be at-home training without equipment, for them, it only takes the mat.
Starting position — supine, with legs bent at the knees, standing on the ground. As you exhale, you should set aside the sex of the head, neck, shoulder, as you inhale slowly return to the starting position. It is recommended to do 2-3 of repetition of between 15 and 20 times.
Up and down it is necessary slowly, so you feel more tension, training effect will be better. You can combine the elevation of the box with any cardio exercise, you will get a good range of class:
30 jumps with the rope;10 lifts of the housing lying on the back;10 jump in place;20-seconds in the square;20 tilt to one side (about 10 on each side);30 jumps with the rope.
Stories of 3-4 circle takes 10-15 minutes of your time, but produce virtually all of the muscle groups — ideal for charging in the morning. Can be made five times weekly, which will significantly improve physical. the form.
Elevation of legs, lying, or returns of torsion of the effectiveness of the exercise for the lower part of the abdomen, which is often for women the most complicated of the place. The technique of execution is the following:
the initial position lying on his back, waist and buttocks should be flat on the floor. Therefore, it is necessary to follow the exercises, otherwise, you may encounter unpleasant, the pain in the lumbar spine;as you exhale, lift the legs about 45 degrees, you feel a strong tension in the lower part of the abdomen;on breathing down her legs.
Beginners can raise the legs alternately, as the exercise will be run more easy. Advanced athletes, you can, on the contrary, make it harder: as you exhale to keep the sex of the head, neck, shoulder and legs, to pull them together.
The exercise of the "scissors" affects the straight and oblique muscles of the press, as well as the front face of the thighs. It is more suitable for advanced athletes, because it is too complicated from the previous version exercise. Technique of execution:
the initial position lying on your back, buttocks, waist, shoulder glued to the floor;as you exhale, lift the legs at an angle of approximately 45 degrees and the delay of the provision of making of them "scissors" around 8-10 times.
It is recommended to do at least three approaches, add the interval training. For complications can be put on the ankle weights.
"Elbow-knee" favors the strengthening of the oblique muscles of the abdomen, to perform you must:
the initial position in a supine position with the knees bent, waist, firmly attached to the floor, hands behind head, elbows extended toward the;as you exhale, you should remove from the soil the body: the head, the neck, the shoulder;to twist, pull your left elbow to the right of the tribe;on the inhalation, return to the starting position as you exhale change sides.
Repeat 8-10 times for each side. The exercise can also be included in interval training.
The exercise of the "bike" is familiar to many of the school or even in kindergarten. It is quite useful, effective for the abdominal muscles, contributes actively in their projects. The technique of execution is the following:
the initial position lying on his back, waist, firmly supported on the floor, legs bent at the knees, their arms crossed behind the head;as you exhale, must be cleaned of the rug of the head, the neck and the shoulder;the feet to make the "bike" over 10 to 20 seconds, the time depends on the level of physical preparation.
"The bicycle," it is necessary to make not less than three times, should feel the heat and tension in the abdominal muscles.
Experienced coaches say directly: not worth believing attractiveness of the photo of the category "before and after", a mythical comments, promising to build the pope or make cubes of the press for 10 days. The work on the body of a long process that combines not only the exercise but also good nutrition, working with the psychology. Already explained this sequence, see above. Restrictions in the food and the excess of occupations will not be effective if the man is not able to cope with the stress, continues to grab serious life situations and problems or there is always, behind the company with all the members of his old home.
Therefore, for a quality education, competent to lose weight without harm to health, both physical and psychological, it is best to consult a specialist of the clinic for weight reduction. Only they will never be able to approach to address the issue in a comprehensive way, to pick up such a methodology, that no work will be introduced in the life and safe of gaining ground, will become a part of it.
