An effective workout for the abdominal and side
Exercise is very beneficial for the body because:
- strengthen immunity;
- improves cardiovascular system;
- increase strength, endurance;
- because the possibility to reduce depression and apathy during active production, "" happiness hormone — serotonin;
- strongly supply oxygen to the cells;
- promote, improve brain function, concentration, performance, passion, learning;
- reducing insomnia, better sleep quality, deep;
- slow down the aging process of cells and tissues;
- normal metabolism;
- strengthens, Nov corset, posture improve.
Most importantly, specific exercises to get a series of matching skills into the hands of Health. Big enough people, overweight, for example, many knee and waist sporting fitness is contraindicated because it can cause an injury, increased blood pressure, and more. In this case, as a simple walk is ideal exercise. Scientifically proven throughout the walk 30-40 minutes every day significantly reduces the risk of cardiovascular disease and contribute to develop to meet increases overall body tone.
Excess fat reasons
Collect fat in the abdominal region and lateral, for various reasons:
- Health problems in hand. Extra inches around the waist depending on the status may indicate various diseases as well as visceral fat? — to hinder the normal functioning of the internal organs around the body systems.
- A wrong lifestyle: sedentary work, greasy foods, fast food, lack of sleep — all these can cause excess fat. How do I connect this?
- Psychological factors: the inability to cope with various circumstances in life, a habit "seize" I have to stress, boredom or for a company.
Overweight because of one or more that appear at the same time, therefore, an effective anti-excess weight need a comprehensive approach to the study of the formation of proper eating habits by a psychologist, exercise, and proper nutrition.
Where should I start exercising?
Exercise should be done regularly, at least three times a week, only then able to get visible results. Two pieces each course, with plenty of cardio and power.
Cardio-exercise to help the body prepare for the upcoming cheer load, also:
- promote, accelerate metabolism;
- reduces the level of cortisol — the so-called "stress hormone", in the extreme, and failure often leads to overeating, sleep disruption;
- work out improves the cardiovascular and respiratory systems, increased endurance;
- if you burn calories actively, compare and electric plant plus a second female part.
Cardio-intense exercise should include a warm-up, are controlled in a fast manner each other's body time to get used to it. Up and running with high lifting hips alternative can be jumping, squats and lunges. Optimal for this chapter, it took at least 20 minutes, and weight loss cardio workout for 40-60 minutes 2-3 times a week, it would be helpful to edit full. Even a walk at a fast pace will be a great option actively.
Exercises to burn fat
Currently actively used in the sports world, the so-called Interval Training provides a variety of. They recognized by experts the most effective type is replaced by another load, so in no time you will get used to the body, the limit is continuously working actively burning calories. Such training strengthens the muscles, improves cardiovascular and respiratory system, metabolism, protein synthesis.
Such three basic exercise group exercise:
- Aerobics: jogging, cycling, brisk walking, jumping rope, jumping, dancing. They pulse increases, strengthen, sweating, the body warm up to help prepare for the next chapter.
- Power: twist, planck, bending, leg raises. They are designed to strengthen the muscles.
- Or gymnastics stretch — the last phase, exercise helps you to relax, breath and heartbeat back.
Weight loss for women can be a approach to yoga asana (movement, exercise), which follow each other in a seamless manner, and contribute to help, soothe, to relieve stress, but work well enough to Nov fundamental groups. You can make them at home, a carpet instead of a normal towel.
Jogging or walking
Jogging or walking — choose for weight loss? Most people, most likely, they say, the first option is definitely the leader. A pleasant walk for many, it seems, an ordinary occupation, in no way, promote the burning of fat. Is this true? The main differences between the analysis:
- Contribute to hiking, the calf muscles, running, chest, back, shoulders, thighs and buttocks.
- During a run a person lives, "phase" why is the plane big enough the impact load to the spine, joints. There is hiking this phase.
- Safe walking about, not running, will emerge, which significantly increases the likelihood that injury and various pathologies due to the increased load, the heart, the respiratory system, spine, joints.
The different effects of each person running and walking. If health doesn't have a problem running the delivery of ethics and physical pleasure, then this is the best for weight loss without comment. If you have problems, cardiovascular system, back, joint, or ethics to run each output, which causes an inconvenience, for a walk is the best option. To walk in such a case, preferably fast enough tempo and staying for at least an hour daily will be the norm or the order will be sent back to 8000-10000 5-7 step bin — this recipe is long lasting, a good tool to prevent a lot of diseases.
Exercise plan
Exercise "planck" is rightly considered a classic because it is used almost all the main Nov group fitness instructors:
- Press: design, flat, oblique abdominal muscles;
- spin: strengthen happens, waist, posture correction;
- big tits, while the end;
- gluteus;
- quads;
- calf;
- hip.
While exercising a "Stave" is due to the equal load distribution on all Nov's groups, and yield facilities. In addition, to perform correctly for the load bar makes it affordable for people with disabilities Nov missing the knee joint-skeletal, but then only under the supervision and advice of a doctor, experienced fitness instructor.
ClassicLove the classic isometric applies to group exercises: the load the joint while true are missing, the body remains stationary, statically fixed. Those come in two flavors:
- The emphasis is on plain sleeve. This option is most easily available for beginners because it's creating a burden on the foot.
- Emphasis elbow. This situation is more difficult to keep because the weight is evenly distributed between all ports: forearm, elbow, leg muscles. You must make the effort, to support the body at a level position.
You need to get to perform, the emphasis sinav directly for your hand or elbow. The body tense in a straight line. The exercise has a second name — "board of directors" fully describes the essence of the poses: it shouldn't be deflections, lower back, hips, legs straightened, his knees so even hard to stomach. During the delay required for this position will be felt for 20-30 seconds each Nov group, perhaps a slight tremor of emotion or the heat to emerge from all this testimony perform properly. The bar is easier to accomplish in a house that does not require special equipment or shape.
EdgeSlat uses the muscles of the waist and lateral side. Her arm and elbow to perform with a propeller directly, and the order is as follows:
- for the position of the classic strap;
- the body by taking a 90 degree deploy a sustainable situation: with one hand is supported about the floor, mop, and other necessary raise;
- take the feeling that the entire body should appear in a single line voltage in the region, waist, side, and the muscles of the body;
- secure its position throughout 20-30 seconds.
Slat side requires control, balance, and balance, improves coordination, concentration, attention.
Twist
It is not easy for a woman to achieve a flat stomach into force of the anatomical features necessary for a child carrying a layer of fat is sufficient. However, in most cases, of course, being overweight, effect, wrong eating habits, inadequate physical activity, and psychological problems. Most importantly, on time, and exercise to get yourself started with the simplest twist.
There are a few varieties:
- Classic.
- Reverse (or leg lifting).
- Slash — "elbow-knee".
To perform them by using a carpet only at home or at a gym using special equipment. The technique further in the next section to consider "Exercise, lying on the ground".
Breathing exercises
Lately, a common respiratory exercises, dangling belly, you can remove it with a warranty, Boca in a short time. Regular fitness or yoga poses available in addition to working to strengthen the respiratory system. Also, this type of exercise that can be used as meditation, relaxation, calming, they can be a good weapon to deal with stress.
But all this no reasonable person should be understood, reliable dangling belly calorie deficit and exercise regularly just clean up without damage to health, changes in eating habits, breathing techniques, and help speed up the process only a couple of wins.
Jumping rope
A good option to finish the workout and start jumping rope for them, or cheer up help the body flexible and to warm up before power is a part of. Also, regular jumping:
- improving coordination ;
- to contribute to the development of cardiovascular system;
- strengthen the lungs and respiratory tract;
- free posture.
3-5 minutes is enough ago, and then the exercise to improve the efficiency of an ideal. The only caveat — It is contraindicated for people with heart disease jump rope and spine, women's menstrual period, pregnancy, as well as a high degree of obesity.
Sports hula hoop
Another quite common in women abdomen and waist gymnastic exercises are a way to reduce volumes by using the custom hoop — hula. He really may be able to help, but his action, local — area residences with a few inches to go, all other remains of regional copper.
Additionally, it strengthens the muscles and has the effect of just a massage, stimulate lymphatic drainage. Doing a hula hoop how you can leave bruising bruises and the skin, all depends on the weight and quality of the rubber, of which it is made.
Critical days in the period and pregnancy is contraindicated for women with the facility of hula hoop, gynecological diseases, skin if you have rash, itching.
Canopy
Encourage canopy, side abdominal muscles and the waist. This simple but very effective exercise, since it's so familiar school. Technical working is as follows:
- starting position: standing, feet shoulder-width;
- breath you need to raise your right hand and tilt left to make up the left side as squeezing;
- on the breath return to the starting position;
- as you exhale twist to the other side to make.
Can be taken to increase the impact-hand dumbbell 0,5-1,5 kg wrist weights or any booth. Ayse, if this business Nov Four, biceps, chest and back.
Expert opinion
Talk directly to experienced fitness instructors: photo tempting to believe that a discharge is not a value "before and after", the legendary press to make promising business or cubes inflate the result to 10 days. That is a long process on the body of work, combining just regular exercise, but also proper nutrition, work with psychology. As I said, this series, See above. If a person doesn't know limitations and the results will not give food power sports, continues to cope with stress, life problems or situations and stick and heavy for all the time, all the people the company Home.
Therefore, qualified, competent, slimming without damage to health, both physically and psychologically, to refer to a specialist clinical weight loss better. They take a comprehensive approach to solve the problem for just such a method without difficulty, and a life that will be a part of him that will be a reliable basis.