Exercise for weight loss the belly and on the sides

The extra inches I waist bring a lot of people overweight disadvantages to the cause and complexes of self-doubt. I the pursuit of the perfect body to lose weight is ready to make the scabies thing: grueling diets, exhausting workout, the gym, or take drugs — I swing of things. Today we will talk about the complex of exercises for weight loss belly and on the sides. They Are really effective? What results should we expect? Let us learn more I this article.

Effective exercises for weight loss belly and on the sides

Physical exercise is very good for the body because:

• strengthen the immune system;
• improve circulatory system;
• increase strength, stamina,;
• reduce depression and apathy, because I in the course of production of the class by enabling the "happiness hormone" — serotonin;
• difficult to deliver to cells oxygen;
• stimulate your brain, improve concentration, achievement, propensity to learn;
• reduces insomnia, making a high quality, deep;
• slow the aging process of cells and tissues;
• normalize the metabolism;
• strengthen muscles, improve posture.

The main thing — to select an individual and set of exercises appropriate to the condition and skills. People with a lot of overweight, for example, eh scabies types of fitness contraindicated because they can lead to damage in the knees, lower back, increased blood pressure and mange multiple. I this case, exercise is an easy walk. It is scientifically proven to go for 30-40 minutes daily reduces the risk of heart disease, better health, increases overall body tone.

The causes of excess fat

I abdominal area Fat, and pages can be to accumulate a number of reasons:

1. Health a. The extra inches around kan waist indicate the presence of various diseases, as well as visceral fat Is that? — deposits around the internal organs, preventing the normal functioning of the systems.
2. Unhealthy lifestyle: sedentary work, the abundance of fatty foods, fast food, lack of sleep can lead to excess fat. What is it?
3. Psychological factors: inability to cope with the different situations I life, is the habit of "seizing" stress is for the company or from boredom.

The extra weight is displayed for one or more causes at the same time, so I efficient the fight against excess kilograms need a holistic approach: work with a psychologist to develop to proper diet, exercise and proper nutrition.

How Where to start training?

Training should be held regularly, at least three times I week, only then will you be able to on the visible results. Lesson Each is divided into to parts: cardio and strength.

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

• accelerate the metabolism;
• reduces levels of cortisol — the so-called "stress hormone", an excess of noah, which often leads to overeating disruption, sleep deprivation;
• improve the functioning of the systems and cardiovascular respiratory, increase stamina;
• active burn calories, compared with the other part of the current lesson.

Cardio exercise training should include intense, quickly replace each other, so the body does not have time to get used to. You can switch the mares running with high lifting hips, squat and outcomes. Ideal settings this is a part lasted I at least 20 minutes, and for the weight-loss will be helpful to arrange a full training cardio 2-3 times weekly I 40-60 minutes. Active Even go on a fast pace will be a great option.

And settings with exercises to burn fat

Today in a world of active fitness used the so-called interval exercise on the various systems. The most recognized effective: one last type replaces another, so the body does not have time to get used to constantly working on the border of the active to burn calories. This training strengthens the muscles and heart, respiratory tract, improves metabolism, accelerates the protein synthesis.

Such exercises include three main groups of exercises:

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

Women for weight loss can turn to the yoga asanas (movement, exercise) that gradually replace each other, promote calm, reduce stress, men god enough to work the main muscle groups. Run them at home, and Math to replace a regular towel.

Run or walk

Run or walk — what will you choose for weight loss? Most will probably say on the first option, of course, the leader. A quiet trip for scabies seems to be the usual occupation that does not contribute to fat burning. Really Is it so? Let us look at the main differences:

1. Walking helps to strengthen the calf muscles, running on the chest, back, shoulders, buttocks and thighs.
2. While Jogging the person experiencing a "phase of flight", which leads to a large sufficient for the spine shocks and joints. I'm walking this stage no.
3. Go safely, noah, that isn't true about running, I that increases significantly the likelihood of pathologies various injuries and because of an increased workload for the heart, respiratory, back, joint.

Walking, Running and the effect is different on every person. If health problems no, the tar running and physical mental pleasure, for the weight loss then it is better to select them. If it is the cardiovascular one with the system, back, joints or each output for run no causes a moral discomfort, a trip is the best option. To go I this case, preferably at least once, I keep enough fast pace, the daily price will be around or a thousand 8000-10000 steps 5-7 km is a recipe for long life is a good remedy for scabies diseases.

Exercise strap

Exercise "plank" - the instructors who earned the set on a classic, because it uses almost all the major muscle groups:

• press: use the direct, oblique muscles I stomach;
• back: strengthen lower back, corrects posture;
• large pectoral, deltoid;
• gluteal;
• quads;
• calf;
• hips.

When the exercise "plank" is used to distribute the load over all the muscle groups, because of this, and arranged for efficiency. I addition, carried out when appropriate without the knee stress on the, of noah, which makes it available bar for people with impaired musculoskeletal system, men naked after consultation with the doctor, and under the guidance of an experienced instructor and personal trainer.

Classic

Classic placket refers to the group of isometric exercises: to be done properly if there are no additional joints I load on the body is still static attached. It has to versions:

1. The emphasis on direct hands. This option is the most simple available for beginners, because the burden falls on the feet.
2. The emphasis is on the elbows. Hold this position more difficult, since the weight is distributed evenly across all anchor points: forearms, elbows, leg muscles. Will take a lot of work to maintain the body in a horizontal position.

To run you must do the emphasis on straight and elbows arms, such as push-UPS. Stretched your Body should be in a straight line. Exercise has other names — "Board of directors", which describes precisely the essence of the pose: there should be deflections I the lower part of the back, buttocks, legs straight, knees tightened. This must hold for 20-30 seconds, which will be felt muscle groups all, it is also possible, or the appearance of the vibrating sensation of warmth — all this testifies to the correctness of the implementation. The bar is easy to perform at home, do not require it or the special equipment in the past.

Page

Side plank works the muscles I waist and on the sides. Run It can also be based on a stretched out arm, and elbow, the order is as follows:

• no position for the strap;
• expand the housing 90 degrees, adopt a stable position, no hand resting on the floor, the rug, the others rise up;
• to stretch the whole body in a line, a feeling of excitement I life, lateral trunk muscle;
• hold this position I 20 to 30 seconds.

Plank Page requires monitoring of equilibrium and balance, better coordination, concentration.

Twisting

The woman is not easy to achieve a flat stomach because of anatomical features to carry babies need a sufficient amount of body fat. Men in most cases, of course, obesity is a consequence of poor nutrition, lack of physical activity and mental one. The main thing — time to buckle down, and you can start with very simple exercises — rotate.

There are several versions of them:

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

They can be done at home using a or bart Matt gym with the help of special equipment. Consider the technique I more detail later I the chapter "Exercises lying on the floor."

Breathing exercises

More recently, widespread breathing exercises, which ensure it is possible to remove the hanging belly, the flanks for a short time. It can be used as a supplement to yoga or a regular to fitness improve the work I respiratory system. I addition, such exercises that can be used en meditation, to relax, calm down, they can be a good tool to deal with stress.

Men any reasonable person and understand the safe on health without damage to remove the hanging belly is naked possible training through continuous, calorie deficit, changes in eating habits, breathing techniques data, and are naked, some to help speed up the process.

Jump rope

Jump rope is a god opportunity to start and finish a workout, the body will help to Wake up, stretch and warm up before the power section. I addition, the usual jumping:

• better coordination ;
• contribute to the development of the cardiovascular system;
• strength and lungs; Respiratory tract;
• the right attitude.

Is sufficient for 3-5 minutes before and after training to increase performance. The only caveat — the jump rope is contraindicated for people with diseases and I heart the spine, women during menstruation, pregnancy, and with a high degree of obesity.

Turn The Hoop

A quite different common I women method to reduce the volume I the abdominal area waist and exercises with the help of special switch Hoop — hula hooping. He really is able to help, the men the effect will be local — will let from a few centimeters of the upper body, all the other zones will remain intact.

I addition, it is not to strengthen muscles, men bart provides massage no effect that promotes lymph drainage. Hula hoops, bruises can leave on the skin, depending on of all and the weight of the rubber quality from which it is made.

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

The slopes

Tilts help to strengthen the lateral muscles I waist and stomach. This is a simple, men very effective training, well-known for scabies from school I time. Technique you this need to perform:

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

To enhance the effect, you can pick up dumbbells of 0.5-1.5 kg or attached to the wrist weights. This Includes the work I muscles I quadriceps, biceps, chest and back.

The opinion from the specialist

Experienced instructors say it straight out: you should not believe the tempting photos from the category "before and after", the mythical reviews, promising to pump up the ass or make six pack abs I 10 days. Work on the body is a long evolutionary process of combining exercise naked not usual, men also proper nutrition, work with psychology. Already explained That this sequence, see above. Food limitation grueling classes and will not work if the person is not able to cope with stress, continues to take hold of and difficult situations one, or company, always have with all of the household.

As for quality, competent weight loss without harm for health, both physically and mentally, it is better to consult specialists weight loss. They will Bart be able to approach the issue comprehensively, to choose a technique that will easily enter into life, and to make sin the space will be a part of it.