A set of weight loss exercises and sides

Following birth, due to hormonal balance, metabolism, or as a result of overeating, excess fat in the waist and abdomen may occur.They strive to get rid of the thick layers of these places because they spoil the appearance, preventing wearing tight clothes.A diet for lipid removal is not enough.Exercises for weight loss of the abdomen and sides are needed.Permanent physical fitness will not only help improve appearance, but also deal with health problems.

Why is it important to do exercises

Effective exercises should be performed not only because they will help improve appearance.There are also medical indications through which it is necessary to achieve the perfect weight by modern standards:

1. The threat of cholesterol is increasing.With high weight, cholesterol production is increasing.The excessive content of this substance in the blood deteriorates well and leads to the development of various diseases.
2. Increased risk of stroke and heart attack.This is especially true for people over 40, whose body index exceeds 30. With excess weight and lipid formation in each part of the body, including in the waist area, the work of the blood vessels worsens and the load of the heart increases.And these factors significantly increase the likelihood of heart attack.
3. Worsening of blood circulation.If fats choose localization in the abdomen, internal organs, as well as genitals, suffer from lipid pressure.The fat layers slow down the flow of nutrients, slowing blood circulation.This leads to oxygen fasting.The common well -harvesting is deteriorating, pain and colic become frequent.The risk of developing neoplasms is increasing.
4. Reducing immunity.Fats impair the right metabolism, deformit hormonal background.The body does not work on the side of errors, leading to its weakening.Various bacteria and microorganisms, viruses can easily penetrate the body as the immune defenses almost do not work.

Another argument in favor of weight loss is the deterioration in the condition of the skin.In the case of overweight, folds of the skin and fat in the waist are formed.As people with excess body mass suffer from increased sweating, sweat accumulates in these folds, leading to the formation of allergies, the appearance of irritation, itching, dark spots and inflammation on the surface of the epidermis.Such problems prevent the beach and public pools from visiting quietly, they can lead to widespread inflammation of the skin.

Finally, the fight against excess weight helps to get rid of many psychological complexes.The quality of life in people of normal weight is much higher.

Ideal Waist and Weight Indicators

Why strive for weight loss?When performing abdomen and sides exercises, you need to know clearly what indicators (weight, waist, etc.) should be stopped. If you do not consider the ideal indicators, then you can obscure (run out) or, on the contrary, do not achieve the result.

Here are some facts that will help you choose the ultimate goal of weight loss:

• People who have waist over 80 cm are more likely to high cholesterol.Therefore, if the main purpose of weight loss from the abdomen is to reduce the risk of disease, you can stop by 70 cm and not continue to participate in the "ideal" 60 cm.
• Nutritionists pay attention to such an indicator as the difference between the scope of the hip joint and the range of the waist.The smaller this indicator, the greater the risk of developing diseases associated with excess weight.To protect yourself and improve your health, you need to increase the difference between your waist and hips.Of course, this will not take the increase in the hips, but read the reduction of the waist range.
• There is a general body index in medical practice.It is calculated based on the weight and growth of a person.The formula is as follows: Weight divided into a square of growth of meters.With a height of 170 cm and a weight of 54 pounds we will receive the body of the body 18.69.Excess weight starts from index 30. The ideal BMI is 23-25 and 18 is already insufficient.Calculate your own body index.If it exceeds the norm of 30, then according to the same formula, calculate how much you need to lose weight to leave a group of patients with excess weight.
• You can also use a simpler formula for calculating normal weight.The optimum weight of a person is growth (in cm) minus 110. So a girl 180 cm tall should weigh 70 kg.However, this indicator is inaccurate: it may not be suitable for men, people with a thin constitution of the body.

So, like weight loss exercises, you should monitor the waist and body index.It is better if the ideal weight and waist of the waist will be calculated for you by a nutritionist or fitness trainer, cosmetologist.Modern equipment allows you to calculate not only such optimal indicators as the weight and range of different parts of the body.Using diagnostic devices, you can also find out what the optimum percentage of fat for your body.In men, it is less than in women.

How to choose a training program

What exercises for weight loss of the abdomen and sides should be performed under certain conditions?The training set must be selected individually based on the personal parameters of the body.A fitness trainer should choose the exercise program.In order for him to advise you, he does not need to constantly visit the fitness center.It is enough to register for one -time consultation during which a specialist will choose a training schedule for you and show how to perform certain exercises.

If you are not able to consult a specialist, you can perform general exercises - a simple morning gymnastics that only takes 15 minutes a day.But the effectiveness of such classes is reduced.Gymnastics will help you remove only a few centimeters from your waist, if your goal is much larger, you will need to choose the program professionally.

In extreme cases, you can choose the exercises yourself.When choosing, you should consider the following factors:

1. Medical contraindications.It is better for patients with cardiovascular problems to refuse to run long distances and lift weights.People with osteochondrosis cannot be performed through techniques in which they must perform sudden movements.It is better for pregnant women to completely abandon the exercises for countries and weight loss exercises, as their improper performance can harm the fruits.
2. The scale of the target.The more difficult it is to achieve the goal, the more difficult it should be a set of training.If you want to throw more than 5 pounds, along with effective exercise, you should monitor a diet.If the goal is to lose weight quickly and reduce the waist, it is important to combine cardio workouts and press exercises.
3. Exercise conditions.If you visit the gym, you can use techniques that require the use of simulators.At home you will need to abandon such techniques and do the simplest exercise.If you are engaged in aerobics, you should focus on the exercises using a gymnastic ball.
4. The volume of leisure.Ideally, you should deal 3 times a week for 1-2 hours.But if there is not enough time, the choice should be stopped with daily morning exercises for 15 minutes.

The sequence of exercise

In order to leave the lipids faster, you need to perform any exercise, whether it is home gymnastics or vocational training, in a certain sequence.Namely:

• Warming or cardio training.It is enough to do 5-minute gymnastics.But ideally, the exercises should be preceded by running or swimming.
• Just exercise.
• Respiratory gymnastics.
• A more complicated exercise.
• Respiratory gymnastics.
• At the end -short cardio workout or warm -Up to relieve muscle tension.

The number of exercises is not limited, the main thing is that they are intertwined with respiratory gymnastics.It is very easy to fill it - you have to breathe deeply, calmly, take slow steps, or lift and lower your hands.

Morning gymnastics

The easiest option, which will help to lose weight without much effort and waste of time, is morning gymnastics every day.It must be accompanied by proper nutrition, otherwise there will be no result.Basic exercises:

1. Warm -up.It takes 5-15 minutes.It consists of walking, inclinations, "mill".Each exercise should be performed 10-15 reps.
2. Pelvic elevators.The emphasis on shoulder blades and heels, the pelvis rises, the upper back does not break away from the floor.After each elevation, you should last for a few seconds, then return to your original position.The number of repetitions is 10-15.
3. Extend your hands and feet.Without helping with your hands and holding your feet straight, start pulling your body to your legs and feet to your body.The legs should be raised above the floor, tearing back from the gymnastic rug.Repeat from 5 to 15 times, stay in raised position for 5 seconds.
4. The back lies on the floor, the legs are upright.By squeezing your feet to each other, you should lift them 20 cm from the floor and hold them in raised for up to 7 seconds.Then slowly lower it.Repeat 15 times.

Gymnastics can be performed in the morning, up to 1 pm or in the evening from 5pm to 6pm - then the processes of fat burning are activated.

Gymnastics at a fitness center

Before you start hours on simulators, it is important to hold a competent warm -Up.How to do this, see the section below.

Next, you need to select simulators that can help reduce the waist:

• Rowing simulator.The main movement is rowing.The muscles of the hands and the press improve.The movement should be carried out for 15-20 minutes and then rest for respiratory gymnastics.The level of adhesion can be set and high -rowing simulators do not require much effort, even unprepared girls will handle a high level.
• Disc.It can be found both on the street and in the fitness center, or you can only buy for 500 rubles.They stand on the disc in their feet and perform a torsion (the movable part of the disc rotates 360 degrees and the case rotates with it).No need to perform full speed.You need to take something with two hands (most often there is an accent to the disc) and, using only the hips and muscles of the abdomen, turn the body left or right.The turns should be made frequently and quickly.The duration of training is as the head rotates.Ideally, 2-3 approaches should be made in a few minutes.This is a good heating simulator.
• Press Packers.Here you can do the press exercises from different positions.The best option is torsion, they quickly remove fat from the sides.The girls have to make 3 approaches of 15 twists, men - 5.

If the abdominal muscles get tired, give them a vacation by going to the treadmill for 10-15 minutes or doing breathing exercises.

During the gym, it is recommended to use a fitness corset selected individually.

Cardiac

Cardiral training is those types of workloads that are aimed at improving the functioning of the heart.They strengthen the heart muscle, improve blood circulation, increase the endurance of the body.It is cardio training that triggers the process of fat burning, which is then fixed with the help of local exercises.

The best type of cardio workouts is carried out.It can be done at home on a treadmill.In the warm season, it is advisable to run in the fresh air: when the street classes, oxygen enters better into the body.The optimal place of the classes is a park with treadmills.

Running should not be "for wear".The load increases in the increase.If you use a treadmill, first set a speed of 2-3 kilometers per hour (simple step), then gradually increase to 5. When you feel that you are doing such speed without breathing a violation, set an indicator of 7 kilometers per hour.The total time of hours is from 15 to 30 minutes, depending on the individual durability.During the exercise, it is important to follow the breathing rules: with a slow step, breathing deeply when you run - to make short but tidy, regular breaths and exhalation.

After the exercise time, it is necessary to reduce the speed and to walk.If you are on the treadmill, put a speed of 3 kilometers per hour, if on the street, just switch quickly, then to a regular step.To increase the flow of oxygen, make your hands: lift and lower them, cross your head and then spread it from the side.

After such cardio training, you can continue to perform basic exercises.If exercises at the risk of stretching are included, further perform warming equipment (twisting, slopes).

Additional procedures: massage, swimming

Fat burning will be accelerated if you resort to some additional procedures.The best options are massage and swimming:

1. Massage allows you to remove not only fat but also excess skin.It accelerates the burning of lipids, improving blood circulation.Ideally, it is worth using a professional vibration massager.But a more budget option is suitable for visiting a massage 1-2 times a week.
2. Swimming improves skin condition, makes it more toned, develops the muscles of the abdomen.Visit the pool twice a week.For a 45-minute session, it is better to swim with such techniques as butterfly and frog.The appearance of the abdomen and sides will also improve the condition in water and water aerobics.

To remove fat, it is not enough to do just one weight loss exercise.The approach to the classes must be complicated.Be sure to follow the nutritionist's recommendations, follow the exercises in the right order, alternate load and breathing exercises.Then the result will not be long in coming.