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 lose weight ready to do many things: grueling diets, exhausting workouts in the gym or even taking drugs — the course is a lot. Today we will talk about the complex of exercises for weight loss belly and sides. Are they really effective? What results should we expect? Let us learn more 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 depression and apathy, because under an hour to take activates production of "happiness hormone" — serotonin;
• hard to provide the cells with oxygen;
• stimulate the brain, improve concentration, performance, propensity to learning;
• reduce insomnia, make a high-quality, deep;
• slow the aging process of cells and tissues;
• normalize the metabolism;
• strengthen m atovi corset improves posture.

The main thing — to choose an individual set of exercises that matches the skills and health status. 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 causes of excess fat

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

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

Weight compound is one or more causes 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 disruption, sleep deprivation;
• improve functioning of the cardiovascular and respiratory systems, increasing endurance;
• actively burn calories, when compared with the second, power part of the lesson.

Cardio workout should include intense exercise that quickly succeed each other, so that the body does not have time to get used to. You can alternate jumping and running with high lifting hips, 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

Currently, 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 reinforces the soft muscles of the 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 for 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, run the chest, keeps, shoulder girdle, hips 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 significantly increases the likelihood of injuries and different pathologies due to the increased workload for the heart, respiratory system, spine, joints.

Running and walking have different effects on each person. If health problems pit, running takes mental and physical pleasure, then for weight loss it is better 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 an hour, keeping a pretty fast rate, the daily rate would be about 8000-10000 thousand steps or 5-7 miles is a recipe for longevity, a good remedy for 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 soft the abdominal muscles;
• back: strengthening of the back, correcting posture;
• large pectoral, deltoid;
• gluteal;
• quads;
• calf;
• Stegna.

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 placket refers to the group of isometric exercises: if done correctly, is no extra load to the joints of the body is still statically attached. It has two versions:

1. The emphasis on direct hands. This option is the most simple available for beginners, as 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 points: forearms, elbows, on the muscles of the legs. Requires a lot of effort to maintain the body in a level position.

To run you must make the emphasis on straight arms, elbows like a push-up. The body should be stretched in a straight line. Exercises has a second 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, it is also possible 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

The side plank engages the muscles of the soft waist and sides. It can also be run based on straight arm and the elbow, and the sequence is as follows:

• 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 stretch the whole body in one line, the connection should be feeling tension in the waist, lateral trunk muscle;
• hold this position for 20-30 seconds.

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

Twisting

The woman is not easy to achieve a flat stomach in due to the anatomical features: for carrying a child needs sufficient body fat. Ale 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. Spit — "elbow-knee".

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

Breathing exercises

More recently, 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 to yoga poses, or regular fitness to strengthen 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 in all of this, every sane 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 to expedite the process.

Jump rope

Jumping rope is a good 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.

Sufficient for 3-5 minutes before and after exercise to increase the effectiveness to take. 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 method 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 action is local leaves a few centimeters from the torso, all the other zones will remain intact.

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

Classes with hula hooping is contraindicated for women during the critical days of 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 very effective exercise, familiar to many from the time in school. Technique is this:

• starting position standing, feet shoulder width apart;
• on the exhale you need to raise your right hand up and make tilt left as bi clutching his 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. Is to use a soft connection of the quadriceps, biceps, chest and keeps.

The opinion of a specialist

Experienced fitness instructors say it bluntly: you should not believe the tempting photos from the category "before and after", the mythical reviews, promises to pump up the ass or make six pack abs in 10 days. Work on the body — long process that integrates 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 seize difficult situations and problems or always have company with all the household.

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