Exercise for weight loss belly and sides

The extra inches in the waist bring a lot of inconvenience to the overweight people, cause complexes and self-doubt. In pursuit of the perfect body losing weight is ready to do many things: grueling diets, exhausting workout at the gym or even taking drugs — in the swing of things. Today we will talk about the complex of exercises for weight loss belly and sides. Are they really effective? What results can you expect? Let us examine in more detail in this article.

Effective exercises for weight loss belly and sides

Physical exercise is very good for the body because:

• strengthen the immune system;
• improve circulatory system;
• increase strength, endurance;
• reduce the likelihood of the phenomenon of the phenomenon of depression and apathy, because during class activates production of "happiness hormone" — serotonin;
• hard to supply oxygen to cells;
• stimulate the brain, improve concentration, performance, inclination and training;
• reduce insomnia, make a high-quality, deep;
• slow the aging process of cells and tissues;
• normalize the metabolism;
• strengthen the muscles improve posture.

The main thing — to choose an individual set of exercises that matches skills, the camp health. People with a lot of overweight, for example, many types of fitness are contraindicated because they can cause injuries to the knees and lower back, increased blood pressure and many more. In this case, as workout is a simple walk. It is scientifically proven that walking for 30-40 minutes daily greatly reduces the risk of cardiovascular diseases, improves health, increases overall body tone.

The reasons for the phenomenon of the appearance of excess fat

Fat in the abdominal area and the sides can accumulate for different reasons:

1. Health problems. The extra inches in the waist can indicate the presence of various diseases, as well as visceral fat Is like? — deposits around internal organs that interfere with the normal operation of the system.
2. Unhealthy lifestyle, sedentary work, the abundance of fatty food, fast food, lack of sleep — all these can cause the phenomenon of the appearance of excess fat. What is it like?
3. Psychological factors: the inability to cope with different life circumstances, the habit of "seizing" stress, is in a hell of boredom.

Weight phenomenon is due to one or more reasons at the same time, so effective in the fight against excess kilograms need a comprehensive approach: work with a psychologist to develop right eating habits, exercise and proper nutrition.

Where to start training?

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

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

• accelerate metabolism;
• reduces levels of cortisol — the so-called "stress hormone", an excess of which often leads to overeating and Yes, breakdowns, sleep disturbances;
• improve functioning of the cardiovascular and respiratory systems, increasing endurance;
• actively burn calories, when compared with the other, the power part of the lesson.

Cardio workout should include intense exercise quickly succeed each other, so that the body does not have time to get used to. You can alternate jumping and running with high wait thighs, squats and lunges. Ideally, this part lasted at least 20 minutes, and for weight loss will be useful to arrange a full cardio workout 2-3 times a week for 40-60 minutes. Even active walking at a fast pace will be a great option.

A set of exercises for burning fat

At the present hour in the world of fitness actively used the so-called interval training on the various systems. They recognised most effective: one load type replaces another, so the body does not have time to get used to constantly working at the limit of actively burning calories. This training strengthens the muscles, cardiovascular and respiratory system, improves metabolism, accelerates the protein synthesis.

Such exercises include three main groups of exercises:

1. Aerobic: running, Cycling, fast walking, jump rope, jumping, dancing. They increase heart rate, increase perspiration, help the body warm up, to prepare the next part.
2. Power: crunches, plank, bending, leg lifts. They are designed to strengthen the muscles.
3. Gymnastics or stretching is the final phase of training, which helps to relax, restore breathing and heartbeat.

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

Running or walking

Running or walking — what to choose for weight loss? Most people will probably say that the first option, of course, leads. A leisurely walk for many seems to be the usual occupation, which can not contribute to fat burning. Is it really so? Let us examine the main differences:

1. Walking helps to strengthen calf muscles, running on the chest, back, shoulders, thighs, and buttocks.
2. While Jogging one feels "phase of flight", which causes a large enough shock to the spine and joints. During this phase, no.
3. Walk safe, which is not true about running, which greatly increases the likelihood of the phenomenon of the phenomenon of injuries and different pathologies due to the increased workload for the heart, respiratory system, spine, joints.

Running and walking are different influences on each person. If health problems there, running to bring the physical and moral satisfaction, that weight loss is best to choose them. If there are problems with the cardiovascular system, spine, joints or each output for a run causes a moral discomfort, a walk is the best option. To go in this case preferably at least one hour, keeping enough of the fast pace, the daily rate would be about 8000-10000 thousand steps, or 5-7 miles is a recipe for longevity, good means a hell many diseases.

Exercise strap

Exercise "plank" fitness instructors is deservedly considered a classic, because it uses almost all major muscle groups:

• press: uses direct, oblique muscles of the abdomen;
• back: strengthen lower back, correcting posture;
• large pectoral, deltoid;
• gluteal;
• quads;
• calf;
• hips.

When the exercise "plank" is used to evenly distribute the load across all the muscle groups, due to this and ensured efficiency. In addition, when properly executed no load on the knee, making the bar accessible to people with impaired musculoskeletal system, but only after consultation with a doctor and under the guidance of an experienced fitness instructor.

Classic

Classic strap applies Yes isometric group exercises: if done correctly, is no load for the joints, the whole remains stationary, statically fixed. It has two versions:

1. The emphasis on direct hands. This option is the most simple, accessible to beginners, because the burden falls on his feet.
2. The emphasis on the elbows. Hold this position more difficult, since the weight is distributed evenly across all anchor points: forearms, elbows, leg muscles. Takes a lot of effort to maintain the whole in the same position.

To run you must make the emphasis on straight arms or elbows, like push-UPS. The whole should be unwound in a straight line. Exercise may another name — "the Board", which precisely describes the essence of the pose: there should be deflections in the lower back, buttocks, legs straight, knees tightened. This must hold for 20-30 seconds, during which will be felt all the muscle groups, probably the phenomenon of the appearance of quivers or feeling of warmth — all this testifies to the correctness of the implementation. The bar is easy to perform at home, it does not require special equipment or forms.

Side

Side plank works the muscles of the waist and sides. It can also be run based on straight arm and the elbow, and the following sequence:

• a position for strap;
• expand housing 90 degrees, adopting a stable position, one hand rests on the floor, the rug, the other must rise up;
• to get a whole in one line, should the phenomenon will be a feeling of tension in the waist, lateral trunk muscle;
• hold this position for 20-30 seconds.

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

Twisting

The woman google + is not easy to achieve a flat stomach in due to the anatomical features: for carrying a child needs sufficient body fat. But in most cases, of course, being overweight is a consequence of malnutrition, lack of physical activity and psychological problems. The main thing — time to buckle down, and you can start with very simple exercises — twisting.

There are several versions of them:

1. Classic.
2. The reverse (or do leg lifts).
3. Slant — "elbow-knee".

They can be done at home using only a Mat or in the gym using special equipment. Consider the technique more vistas in the section "Exercises lying on the floor."

Breathing exercises

S recent hour widespread breathing exercises, which ensures that it is possible to remove hanging belly, flanks for a short time. It can be used as a Supplement Yes, the usual yoga poses or fitness to enhance the work of the respiratory system. In addition, such exercises can be used as a meditation, to relax, calm down, they can become a good weapon for dealing with stress.

Ale for all that every healthy person should understand that safely and without harm to health to remove hanging belly is possible only through constant training, calorie deficit, changes in eating habits, breathing techniques and data will help only a few to speed up the process.

Jump rope

Jumping rope, is a gentle option to start and finish a workout, they will help the body to Wake up, stretch and warm up before the power part. In addition, regular jumping:

• improve the coordination ;
• contribute to the development of the cardiovascular system;
• strengthen the lungs and Airways;
• the correct posture.

Is sufficient for 3-5 minutes and after a workout to boost your performance. The only caveat — jumping rope is contraindicated for people with diseases of the heart and spine, women during menstruation, pregnancy, and with a high degree of obesity.

Gymnastic Hoop

Another fairly common in women app to reduce the volume in the abdominal area and waist exercises using special gymnastic Hoop — hula hooping. He is really able to help, but its effect will be local — will leave a few centimeters from the torso, all the other zones will remain intact.

In addition, it is not strengthens muscles and provides a massage effect that promotes lymph drainage. Hula hoops can leave bruises on the skin, it all depends on the hell of his weight and quality of rubber from which it is made.

Classes with hula hooping is contraindicated for women during the critical Zen and pregnancy, gynecological diseases, the presence of the skin rash, itching.

The slopes

Tilts help to strengthen the lateral muscles of the abdomen and waist. This is a simple but quite effective exercise, familiar to many from the time in school. Technique perform the following:

• starting position standing, feet shoulder width apart;
• on the exhale you need to raise your right hand up and make tilt left, as if jamming your left side;
• on the inhale return to the starting position;
• on the exhale, make a twist in the other direction.

To enhance the effect, you can pick up dumbbells at 0.5-1.5 kg or fixed to the wrist weights. This include the muscles of the quadriceps, biceps, chest and back.

The opinion of a specialist

Experienced fitness instructors say it bluntly: you should not believe the tempting photos from the category "and after", the mythical reviews, promise to pump up the ass or make six pack abs 10 Zen. Work on the body is a long process, which combines not only regular exercise but also proper nutrition, work with psychology. Already explained this sequence, see above. Food restriction and exhausting classes will not work if the person is not able to cope with stress, continues to jam a difficult situation and there are always problems for the company with all the household.

So for quality, competent weight loss without harm for health, both physical and psychological, it is better to apply and specialists ' weight loss. Only they will be able to approach and address the issue comprehensively, to choose a technique that will easily enter into life, and to secure its place will be a part of it.