The extra centimeters in the waist area cause a lot of inconvenience to overweight people, causing complexes and self-doubt.To pursue a perfect body, weight loss is ready to do a lot: exhausted diet, exhausted in the gym, and even drug use - many are used.Today, we will talk about a series of exercises in weight loss and aspects.Are they really effective?What results should you expect?We will conduct a more detailed analysis in this article.
Effective exercises on weight loss and aspects
Sports are very useful for the body because:
- Strengthen immunity;
- Improve the cardiovascular system;
- Increase strength, endurance;
- Reduce the possibility of depression and apathy because the “happiness hormone” is produced in the classroom – serotonin is activated;
- Strongly provide oxygen to cells; stimulate the brain,
- Improve attention, performance, and training tendencies;
- Reduce insomnia, make sleep better and deeper;
- Slows the aging process of cells and tissues;
- Standardize metabolism; strengthen muscle corset and improve posture.
The most important thing is to choose a separate set of exercises that correspond to skills and health.For example, many types of fitness are taboo for overweight people because they can cause knee and lower back injuries, increased blood pressure, and more.In this case, simple walking is ideal for training.Scientifically proven that walking within 30-40 minutes will greatly reduce the risk of cardiovascular disease every day, help improve happiness and increase the overall tone of the body.
Causes of excess fat
Fat on the abdomen and side may accumulate for a variety of reasons:
Health issues.The extra centimeters in the waist area can indicate the presence of various diseases as well as visceral fat, how?- Disperse around internal organs to prevent the normal functioning of the system.Revenge Lifestyle: Sedentary work, rich fat foods, fast food, lack of sleep – this may be the reason for excess fat.OK?Psychological factors: unable to cope with various living environments, the habit of "grasping" pressure is targeted at the company or boring.
Excessive weight occurs simultaneously for one or more reasons, so in the fight against excess kilograms, you need to take a comprehensive approach: Work with a psychologist to develop the right food habits, exercise, and proper nutrition.
Where to start training?
Training must be conducted regularly, at least three times a week, so that visible results can be obtained.Divide each course into two parts: aerobic and strength.
Heart re-engineering helps the body to prepare for the upcoming load, in addition:
- Helps accelerate metabolism;
- Lower levels of cortisol - which is what SO calls “stress hormone”, whose excess usually leads to overeating and breaking down, sleep disorders;
- Improve cardiovascular and respiratory system work and increase endurance;
- Calories are actively burned compared to the second strength part of this course.
Aerobic exercise should include rapid and mutually substitute intense exercises to keep the body from time to get used to it.You can alternate jumps and runs with high lifts, squats and attacks.Best of all, this part lasts for at least 20 minutes and weight loss will be useful for scheduling 40-60 minutes of full aerobic exercise training 2-3 times a week.Even active walking with fast walking is a good choice.
Fat burning
Currently, in the fitness world, SO interval training in various systems is actively used.They are considered the most effective experts: one load replaces another, so the body has no time to get used to it, constantly working at its limits, actively burning calories.This training can strengthen muscle, cardiovascular and respiratory systems, improve metabolism, and accelerate protein synthesis.
Such training includes three main exercises:
Aerobics: running, cycling, fast walking, ropes, jumping, dancing.They increase pulse, enhance sweating, help warm up the body and prepare for the next part.sylvic: twist, bar, til bone, legs.They are designed to strengthen muscle.gimnastics or stretching - the final stage of training that helps relax, restore breathing and heartbeat.
For women, yoga, asanas (exercise, practice) are smoothly replaced with each other, which helps to be assured and relieve stress, but exercises well and can solve the main muscle groups.You can perform them at home, and the carpets can be replaced with regular towels.
Run or walk
Running or Walking – What are the options to choose to lose weight?Most people might say that the first option is definitely ahead.For many people, a non-recreational walking seems to be a common profession that cannot cause fat burning.Yeah?We will analyze the main differences:
Walking helps strengthen calf muscles, running - chest, back, shoulder straps, hips and hips.While jogging, a person goes through a "flying phase", which causes a considerable impact load on the spine.There is no such phase in walking.Chewing gum is safe, which cannot be said because running, due to increased load on the heart, respiratory system, spine, joints, the likelihood of injury and various pathology increases significantly.
Running and walking have different effects on everyone.If there are no health problems, running brings moral and physical pleasure, it is best to choose them for weight loss.If every outlet of the cardiovascular system, spine, joint or run causes moral discomfort, walking is the best choice.In this case, it is desirable to walk for at least an hour, stick to a pretty fast pace, the daily norm is about 80-10 million steps or 5-7 kilometers - this is the secret to longevity, a good remedy for many diseases.
Exercise Planck
The exercise of fitness coaches “Planck” should be considered classic, as almost all major muscle groups involve:
- Media: The rectus muscles involved in the abdomen;
- Back: lower back, posture correction occurs;
- Large breasts, deltoid muscles;
- Buttocks
- Quadriceps;
- calf;
- hips.
When performing the "bar" exercise, therefore, the load distribution of all muscle groups is evenly distributed, thus ensuring effectiveness.Furthermore, with proper execution, there is no burden on the knee, which allows people who violate the musculoskeletal system to use this strip, but only if consulting a doctor and under the guidance of an experienced fitness coach.
Classic
Classic bars refer to the isometric exercise group: by performing correctly, without joint load, the body remains motionless and fixed statically.She has two varieties:
Lightly.This option is the easiest and easiest for beginners as the load falls on their feet.This position is on the elbow.It is more difficult to stick to this position because the weight is evenly distributed between all reference points: forearm, elbow and leg muscles.Putting the body in an average position will require a lot of effort.
To perform it is necessary to emphasize straight arms or elbows, such as pressing.The body should be evenly stretched.The exercise has a second name - "Plate", which accurately describes the nature of the posture: the lower back should not be deflected, hips, legs straightened, and knees tightened.This position must be detained for 20-30 seconds, during which all muscle groups will be detained, and there may be flashing trembling or a feeling of heat, indicating the correctness of the execution.The bar is easy to execute at home and does not require special equipment or shapes.
side
The side rods involve the muscles on the waist and sides.It can also be performed with straight arms and elbows, and the sequence is as follows:
- Take the position of a classic bar;
- Enlarge the box by 90 degrees and take a stable position: one hand on the floor, on the carpet, and the other hand must be lifted upstairs;
- Pull the whole body into a line, feel tension on the waist, and the lateral muscles of the body should appear;
- Repair position for 20-30 seconds.
The transverse bar needs to control balance and balance, improve coordination, concentration.
distortion
Due to the anatomical characteristics, it is easy for women to achieve the abdomen: enough fat layers are required to have children.But in most cases, of course, overweight is the result of improper nutrition, lack of physical exercise and psychological problems.The main thing is to start yourself in time, but you can start with the easiest exercises - twist.
They have several varieties:
Classic.Formal (or leg lift).kno-"elbow-kollo".
They can be done at home, using only carpets or using special equipment in the gym.Consider the technique in more detail - in the “Practice on the Floor” section.
Breathing gymnastics
Recently, breathing exercises have become extensive, which ensures that with it, you can remove the hanging stomach in a short time.It can be used as a supplement to yoga poses or regular fitness to enhance the operation of the respiratory system.Additionally, these exercises can be used as meditation, relaxation, and reassurance, and they can be a good weapon to combat stress.
But with all this, every sensible person should understand that it is possible to reliably clear up stomach hangs without causing harm to health with the help of continuous training, calorie deficiencies, changes in food habits, and these breathing techniques.
shelf
Jumping with ropes is a great choice for starting and completing training, and they will help the body cheer up, warm up and warm up in front of the powered part.Also, jump regularly:
Improve coordination; contribute to the development of the cardiovascular system; enhance light and respiratory tract; adjust posture.
Before and after training, enough 3-5 minutes to improve the effectiveness of the course.The only nuance is that jumping is contraindicated for people with heart and spinal disorders, women during menstruation, and high obesity.
Gymnastics hoop
Another fairly common way to reduce belly and waist volume - use special gymnastic hoops - Hulahup for exercise.He is indeed able to help, but his actions will be local - it will leave a few centimeters away from the body area and all other areas will remain the same.
In addition, it does not strengthen muscles, but only has a massage effect and can promote lymphatic outflow.Hulahup can leave bruises and bruises on the skin, all depending on the weight of the rubber it makes and the quality of the rubber.
During critical days and during pregnancy, women are contraindicated to using Hulahup's courses, suffering from gynecological diseases, the presence of rashes, itching or skin irritation.
tilt
Tilt helps to strengthen the lateral muscles of the abdomen and waist.It's a simple but rather effective sport that many people have been familiar with since schooling.The implementation technology is as follows:
The starting position of standing, with wide legs and shoulders; after exhale, it is necessary to lift your right hand and tilt it to the left, as if squeezing the left side.When breathing, return to its original position; when exhaling, twist in the other direction.
To enhance the effect, you can pick up 0.5-1.5 kg dumbbells or fix them on your wrist.This will include the quadriceps, biceps, chest and back muscles.
Practice lying on the floor
Not everyone can afford to subscribe to a fitness center or find time to visit, training will be training at home without equipment, they only need carpets.
Lie on the back with your body lifted up
Starting Position - Lying on the back, legs bent on the knees, standing on the floor.When exhaling, it is necessary to tear off the head, neck, and shoulder blades from the floor and gradually return to the starting position.It is recommended to repeat 2-3 times 15-20 times.
It is necessary to drop slowly, so there will be greater pressure and the impact of training will be better.You can combine the rise of the case with any rise with heart improvement and you can get a good interval lesson:
30 rope jumps; 10 lifts of the case; 10 jumps; 20 seconds for the bar; 20 slopes on the sides (10 on each side); 30 jumps on the rope.
3-4 Such a circle will take 10-15 minutes, but almost all muscle groups will work - a perfect charge in the morning.It can be done five times a week, which will significantly improve the body.form.
Lower legs
Leg lift or reverse twist is an effective exercise in the lower abdomen, which is usually the most problematic place for women.The implementation technology is as follows:
Lying on your back, the starting position of your lower back and hips should be pressed tightly on the floor.This must be monitored when practicing, otherwise unpleasant and painful sensations may occur in the lower back; during exhalation, it is necessary to raise the leg about 45 degrees, which will cause great tension in the lower abdomen.On breathing, lower your legs.
For beginners, you can lift your legs alternately, so the exercises are easier to do.Instead, senior athletes can complicate it: tear off the head, neck, shoulders, and legs from the floor while exhaling, pulling them to each other.
Sports "scissors"
Practicing "scissors" affects the rectus and obliques of the media as well as the front surface of the hips.It is better for advanced athletes, as it is a complex version of previous practices.technology:
The back, hips, lower back, shoulder blades are pressed tightly on the starting position on the floor; during exhalation, it is necessary to lift the legs at an angle of about 45 degrees and make them "scissors" about 8-10 times under the delay in that position.
It is recommended to use at least three methods to increase interval training.For complications, you can wear ankle.
Training media "Lokot-Kolon"
"Lokot-Kolone" helps to strengthen the tilted muscles of the abdomen, which is necessary: This is necessary:
To lie in the starting position of your back, your knees bent and your lower back pressed tightly against the floor.Arms behind the head and elbows were divorced.In exhalation, it is necessary to tear off the floor: head, neck, shoulder blade; twist, pull the left elbow to the right knee; in inspiration, return to its original position; change the side of exhalation.
Repeat 8-10 times per side.This exercise can also be included in interval training.
Exercise a "bike"
Exercising "bikes" is familiar to many schools and even kindergartens.It is very useful, effective on the abdominal muscles and helps with their active research.The implementation technology is as follows:
Lie in the starting position on the back, pressing your lower back tightly to the floor, and your legs bent to your knees.Cross your arms behind your head.During exhalation, it is necessary to tear the head, neck and shoulder blade bones from the carpet.Use your feet to make a "bike" for 10-20 seconds, the time depends on the level of your body's preparation.
The “bike” must be at least three times and the heat and tension of the news muscles should be felt.
Expert opinions
The experienced fitness coach said directly: Don't believe in the tempting photos of the "before and after" category, and hopefully pulling out the butt or making mythical comments in the press within 10 days.Working on the body is a long process, combining not only regular training but also proper nutrition to work with psychology.This sequence has been explained, see above.If a person does not know how to deal with stress, continue to grasp difficult living conditions and problems, or always fits in a company with all families, the limitations of food and exhausted courses will not lead to results.
Therefore, for high-quality, capable weight loss without any harm to health and mental health, it is best to contact experts at the weight loss clinic.Only they can solve the problem in a comprehensive way, and choose a technology that will easily enter life and ensure a foothold can become part of it.