Exercise for weight loss belly and sides

The extra inches in the waist can bring a lot of inconvenience to the people with overweight, can lead to a sites in doubt. In the quest for a perfect body to lose weight, be prepared to do many things: grueling diets, tiring workouts in the gym, or even taking drugs — in the course of the proceedings. The danes we are talking about a complex of exercises for weight loss belly to your site. So are you really being effective? What kind of results should we expect? Let's learn more in this article.

Effective weight loss exercises the stomach, in the sides of the

Physical exercise is very good for the body because they:

• strengthens the body's immune system;
• the improvement of the heart in the circulatory system;
• to increase strength, stamina,;
• reduction in depression, in apathy, because it is in a class of it activates the production of "hormone of happiness" — serotonin;
• hard to supply oxygen to do not the cells;
• stimulate the brain, improve concentration, performance, a propensity for lifelong learning;
• to reduce insomnia, to high quality deeply;
• to slow down the aging process of the tissues in the cells;
• normalize the metabolism;
• to strengthen muscles, and improve posture.

The main thing — to choose a specific set of exercises that are matched to the skills of the health of the state. People with a lot of excess weight, for example, of the many types of fitness facilities, as contraindicated, as it may cause an injury to the knee, in the lower part of the back, increased blood pressure and continue to a whole lot more. In this case, as the training is an easy walk. It has been scientifically proven that walking for daily, 30-40 minutes, to substantially reduce the risk of coronary heart disease, improves health, increases overall body a ton.

The causes of excess fat

The fat in the abdominal area on the sides of the piling can be for a number of reasons:

1. The health of the problem. The extra inches around the waist, it may indicate the presence of the various diseases, as well as the visceral fat Is the like? — the deposits around the internal organs, preventing the normal operation of the system.
2. Unhealthy lifestyle: sedentary part of an abundance of fatty foods, fast foods, lack of sleep can lead to excess fat. What is it like?
3. Psychological factors: an inability to cope with a variety of life circumstances, and make a habit of "seizing" the stress of the business, and of her.

The extra weight occurs as a result of one or more of the ground at the same time, so to be effective in the fight against excess weight, need a holistic approach-working with physicians to develop the right eating habits, physical exercise, in a proper diet.

Where should you begin training?

The training should take place on a regular basis, at least three times a week, and then the visual will be able to get the results. Each lesson is divided into two parts: a cardio strength.

A cardio exercise, body, help, to cheer, to prepare for the coming of the loads, in addition to the following:

• speeds up the metabolic rate;
• it reduces the levels of cortisol — the so-called "stress hormone", the excess of which often, in a water-eating is in disorder, and lack of sleep;
• to improve the functioning of the heart in the circulatory system the respiratory system, increase stamina;
• active to burn the calories, when compared with each other, the power part of the lesson.

A cardio workout is to include an intense workout, a quick replace of the drug to the other, so that the body does not have time to get used to. You can substitute the jumping of the run of z at the higher elevation on the hips, squats into lunges. The ideal situation is that this is the part that is to last for at least 20 minutes, helpful for losing weight will be for the complete arrange of cardio exercise, 2-3 times per week for 40-60 minutes to complete. Active, to walk, Even a fast pace, this will be a big one.

A set of exercises for burning fat

Currently, in the world, used by both the active and fitness called interval training, on a variety of platforms. As recognized of the most effective: one of the types of cargo, to be replaced by another, so that the body of the geonet period of time to get used to the constant work on the border of the active burning more calories. The training is to strengthen muscle, the cardiovascular the respiratory system, improves metabolism, stimulates the synthesis of protein.

These include the exercises of the tutorial there are three main categories:

1. Aerobic: running, Cycling, brisk walking, jump rope, jumping, dancing. It Increases the heart rate, increases perspiration, helping your body warm up to prepare for the next part.
2. Strength: crunches, the plank, the bending of the leg lifts. Both are Designed to strengthen the muscles.
3. Gymnastics stretching is the final phase of the training, which helps you to relax, restore breathing in a heart beat.

Women's weight loss may be the approach of yoga asanas both (motion, movement), which will gradually replace the drugs of the other, to promote peace, reduce the stress, but good enough to work the major muscle groups. Keep them in their homes, in a Matte to replace the base with a towel.

Whether Running, walking

Whether Running, walking — what to choose for weight loss? Most of the people who will most likely argue that the first option is, of course, the water. A leisurely walk for a lot of it seems to be the usual occupation of the ban which does not contribute to the burning of the fat. Is it really the case? Let us consider the main differences:

1. Walking helps to strengthen the muscles of the calf, which is being carried out on the chest, back, shoulders, thighs, in the buttocks.
2. While Running, the person who is experiencing a "phase of flight", and the result is that there is a big enough shock to the spine and in the joints. The walking at this stage, no.
3. The walk has passed, that is not true, it runs about the same, which substantially increases the likelihood of injury in a variety of diseases as a result of the increased load on the heart, respiratory system, spine, joints.

Running, walking has a different affect on each individual person. If there are no medical problems, runs the duration of the mental to the physical pleasure, and then for weight loss, it is better to choose it. If there are any problems with the cardiovascular system, the spine, the joints, or the output of each of the drive causes a moral discomfort, walking is the best option for you. To go, in this case, preferably, at least one of the time, keeping enough of the fast pace of the daily rate will be around 8000-10000 thousand, or a 5-7 km in the steps of the recipe for a long life, and good cure for many ailments.

An exercise band

Exercise "plank" fitness instructors have it may be regarded as a classic, because it uses almost all of the major muscle groups:

• use: directly apply, the oblique muscles of the abdomen;
• back to: the strengthening of the lower back, correcting posture;
• the great pectoral, deltoid;
• gluteal;
• higher;
• of the calf;
• hips.

Practice The plank" is used, it shall be evenly distributed throughout the load of the [spirits of the craft] muscle groups, as a result, in ensuring efficiency and effectiveness. In addition to this, if it is properly carried out, without the load on the knee joint, due to which the bar is accessible for people with impaired musculoskeletal system, but only after consulting with your doctor first, in under the guidance of an experienced fitness instructor.

A classic

The classic placket, which is the group that relates to isometric exercises: if carried out correctly, there is no extra load on the joints of the body, which remains in a static fixed. There are two versions:

1. The emphasis on direct hands. This is the most simple and available for beginners, because of the burden of it falls on your feet.
2. The focus on the knee. Press and hold in this position it is more difficult, because the weight is distributed evenly across all anchor points: the forearm, the elbows, the muscles of the legs. It will be a lot of effort to keep the body level at the position.

To run, you need to do is focus on the flat, or the knee of your hands, like push-ups. The body of a let must be in a straight line. The exercise by a different name-is — "the Board", which accurately describes the essence of the pose: there is a need to be in a part of the diversion of the lower back, buttocks, legs as straight, knees tightened. This is a must-have for 20 to 30 seconds, during which all groups felt this way, it is also possible the appearance of the noise or sensation of warmth — all this testifies to the correctness of the implementation. The Bar is easy to make at home, since it doesn't require special equipment or forms.

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The side plank works the muscles of the waist in the side. It can also be run on the basis of the straight arm at the elbow, the sequence of which is as follows:

• the position of the tape;
• the expansion of the housing to 90 degrees, making a more stable position, with one hand resting on the floor, on the carpet, the other must rise up;
• will stretch to the whole body in one line, you will receive a sense of tension in the band, a side-arm of the muscle;
• hold this position 20 to 30 seconds at a time.

The side plank requires the monitoring of the balance of the equilibrium, improves coordination, concentration.

Turning

A woman that is easy on your stomach to reach because of the anatomical characteristics needed for the transport of a child of sufficient body fat. However, in the majority of cases, of course, being overweight is caused by poor diet, lack of physical activities psychological problems. The main thing — time to buckle down to begin the very simple tutorial, to rotate.

There are a number of variations, including:

1. A classic.
2. The reverse (or leg lifts).
3. Sideways — "elbow, elbow".

You can do it from home, to use in a Pillow or in a special gym with the use of the equipment. They believe the technique in more detail later in the section, "Exercises, the lying on the ground."

Breathing exercises

In recent times, widespread, respiratory exercises, to ensure that it is not possible to remove the hanging in of the abdomen, flanks, and for a short period of time. It can be Used as an adjunct to regular yoga poses, or the ability to improve the working of the respiratory system. In addition to this, these kinds of exercises can be used as a form of meditation that will relax you calm down, you can become a good weapon to cope with the stress.

However, it can be each and every human being has a common sense to understand that without the adoption of harm to the health of to remove hanging belly, it is possible only through the continuous training and calorie-deficit, change in eating habits, breathing techniques, the data will be helpful only to a few to speed up the process.

Jump rope

Jumping rope is a good opportunity to finish a training session, to help the body to wake up, stretching in the warm up before the power supply. In addition to this, the regular dragon:

• to improve the coordination,
• contribute to the development of heart disease in the blood;
• enhance the lungs in the respiratory system;
• for the correct posture.

It is sufficient for 3-5 minutes prior to the post-workout to enhance your performance. Just a warning — the jumps contraindicated rope is for people with diseases of the heart, in the spine of women during menstruation, pregnancy, in mouse the high level of obesity.

Gymnastic Ring

Another much more common in women is a way to reduce the volume of the region of the abdomen at the waist of the exercises, with a special gymnastic Hoop — hula hooping. The following sources may be able to help, but the effect on the local government will leave a couple of inches from the hull, and all the rest of the zones will remain intact.

In addition, they strengthen the muscles, but rather it provides a massage effect that promotes lymph drainage. Hula hoops can leave bruises on your skin, it all depends on the rubber weight, the quality of which it is made.

The classes of the hula hooping is contraindicated for women during the critical days of pregnancy, gynecological diseases, the presence of a skin-a rash, itching.

The slopes of the

Tilts help to strengthen the lateral muscles of the abdominal region in the waist. It is a very simple, yet very effective exercise to know that there is a lot of time in the classroom. The technique to do the following:

• the initial position of the position your feet shoulder width apart;
• on the exhale, you need to raise your arm up to the right, in the south-eastern towards the bend to the left, as if your hand-out to the left;
• inhale to return to the position of the base;
• on the exhale, make a rotation in the other direction.

To enhance the effect, you can pick up a weight from 0.5 to 1.5 kg, or a set of wrist weights. It will also include a business the muscles of the quadriceps, biceps, chest, back.

The opinion of an expert

The experienced fitness instructors have to tell you bluntly: you should not believe in the tempting pictures in the category of "previously on", the mythical reviews, he has promised to blow up a butt or a six pack abs in 10 days. The work of the body, it is a time-consuming process that regularly brings together not only the exercise but also proper nutrition, to work with psychology. Explain that the sequence is Already in, see above. The food restrictions can be a class it won't work, unless the person is able to cope with the stresses of life, to continue to take advantage of the difficult situation, in trouble, or always have all of the business from the household.

As for the quality, and without a competent weight loss damage to the health of the physical into the mental, it is best to consult the experts in weight-loss. They will be able to approach the issue in a comprehensive manner, to select the technique that will be easy to enter into the life of the in order to his or her site to ensure it will be a part of it.